Here are some intelligent, useful ideas for creating your healthiest body yet – even after the age of 50.
People can look beautiful in a variety of shapes and sizes; however, science is helping us to understand that inflammation can accelerate aging within the human body and it is sometimes healthier for people to keep their overall percentage of body fat at lower levels.
In this article, I explain exactly how I stay lean, strong and flexible at age 52.
I outline – specifically – how you, too, might reduce your own body’s fat stores and create your healthiest body yet.
I keep my body fat anywhere from a 9% ratio (during cutting phases) and up to 12% (during bulking phases):
- Cutting phases are when active people reduce their calories to lose fat, even though they know they might lose a bit of muscle, too.
- Bulking phases are when active people up their calories to increase muscularity, even though they know they might gain a little bit of fat, too.
In my opinion, many athletes stay a bit too long in their bulking phase (their cutting phases tend to be very brief periods once or twice a year).
This goes against much of the latest science I have read, which asserts that our genes respond positively when we eat fewer calories, less often.
My primary motivation for working out and eating right isn’t to benefit my appearance – although, that’s a positive side-effect.
My primary motivation is longevity and health-span – to extend the number of years that I am healthy, happy, and mobile.
For this reason, as a man, I usually keep my body fat at around 10 to 11%.
Many women, however, can do quite well keeping their fat percentages as high as 19% (more on this below).
Highly Strategic Nutrition
Because of the negative impact of inflammation on the body’s cells, it is sometimes healthier for people to have a smaller waist size.
Typically I’m asked several times a week, “How did you get fit?”
I usually answer, “It’s what I don’t eat.”
My answer is the most honest one I can give; however, it usually surprises the asker.
People seem to expect me to say something more like “I do 100 crunches every morning.”
But, really, one’s daily diet is the most significant lifestyle factor for improving health and appearance.
It’s not the only factor, but it is the biggest.
To become fit over fifty, I’ve relied on fundamental principles based on recent advances in scientific research:
- genetics is not always inevitable; rather, they reveal potentiality; beneficial genes can be turned on – or off – simply by following specific lifestyle protocols.
- inflammation is a primary cause of accelerated aging and disease; among the easiest ways to reduce inflammation is via key nutritional habits.
- for purposes of cellular health and DNA repair, the human body can benefit by daily consumption of up to 9 (loose) cups of vegetables a day (both cooked and raw) – a combination of leafy greens, cruciferous, and rainbow colors.
- almost everything you eat either encourages or discourages inflammation.
- cancer cells can feed on carbohydrates (particularly simple sugars) and excess protein; cancer cells appear unable to feed themselves on ketones – the caloric energy from healthy fats.
- an anti-inflammatory diet is even more about what you don’t eat than what you do eat.
- the quantity and quality of daily calories matter; most people underestimate the quantity and overestimate the quality; the ratio of macronutrients (daily grams of fat, carbs, and protein consumed) also matter.
The details of my typical week might change slightly every few months, but they’re still crafted with the above principles in mind.
Eating for Lean Strength
Here’s what I eat, in the order I eat it, during a typical day.
If you want to know more about the why behind my weekly menu and exercise regimen, you can travel through the links provided – or consult the additional sources at the bottom of this page.
It’s important to track your calories a couple of times a year.
But only tracking your calories is old-school.
This isn’t 1972. To optimize your wellness, you’ll also need to periodically track:
- your macros (ratio of fats, protein, and carbs)
- and inflammation (which foods inspire an inflammatory response inside your body versus foods that enhance your health).
As always, ask your own medical doctor before making any significant changes to your eating or movement patterns.
My hydration water contains electrolytes, sea salt, and trace minerals.
I make this right before I go to bed each night, and keep it on my nightstand so that if I wake up in the middle of the night, I can have a drink.
Whatever is left in the morning when I wake up, I finish off right away.
Among the biggest mistakes people make when attempting keto or a lower-carb diet is forgetting to replenish electrolytes:
- When you don’t eat a lot of carbs, your body will probably not retain the amount of water you’re accustomed to – which is a good thing, as long as you remember to replenish lost minerals.
- Believe it or not, consistent clean-eating can sometimes result in not having enough salt, which can cause problems – cramping in the legs, feet, or neck, for example.
- We’re conditioned to think of salt as the enemy, but if you’re no longer eating the Standard Modern Diet, then salt becomes your friend – not your enemy.
The solution is fairly simple – I recommend having two bottles in your kitchen – Pink Himalayan Rock Salt and Celtic Sea Salt.
I also add to my hydration water a drop or two of Biotics Vitamin D (for those weeks I haven’t had enough fresh air and sunlight) and I sprinkle in some Muscle Feast Hydrate, an unflavored powder.
It’s been fashionable over the last decade for people to have warm lemon-water or lime-water upon waking.
However, when you eat an anti-inflammatory diet you’re already eating a lot of alkaline-foods, so there’s probably no need to extra-alkalinize yourself with lemon-water.
Ironically, if anything you might need to be more acidic to help you digest those healthy fats you’ve started eating.
Also, I’m a bit skeptical that the human body was intended to consume citrus every single day for years upon end.
If you love your morning lemon water, you might consider switching to every other day – or perhaps alternating with apple cider vinegar, which has been proven to reduce fat stores in certain situations (see sources at end of article).
Homemade Tea Latte
The good medicine that tea provides has been relentlessly proven. I like to start out my morning with a big tea latte, made from:
- a combination of black and nettle hot teas
- blended with some unsweetened coconut milk
- a tiny bit of melted, grass-fed clarified butter (healthy fat calories to fire-up my brain)
- and a teaspoon of Vega Sport Performance Powder (for a little flavor and plant protein).
Small Green Smoothie
Most people radically underestimate the number of vegetables they consume in a typical week. Green smoothies provide a simple solution. I make my own.
Coconut “Yogurt” with Sprouted Seeds and Nuts
Cultured coconut milk is a highly effective, non-dairy way to deliciously get your non-dairy, fermented, probiotic food in each day.
Get it unsweetened and tart, then add some sprouted nuts and seeds as a topping.
For me, I also had some chunks of Blueberry No-Cow Bar and some dark chocolate sweetened with low-glycemic monk fruit.
My favorite brand of coconut “yogurt” is So Delicious. But if you want to save money, you can make your own in your InstaPot pressure cooker.
Sweet Potato with Ghee
Once a week, I peel a few big sweet potatoes, chop them up, and steam them. Only takes a few minutes. Then I puree the potatoes in a food processor with a teaspoon of ghee clarified butter.
When you refrigerate cooked sweet potatoes they become a beneficial prebiotic resistant starch that’s not digested in the stomach or small intestine and therefore reaches your colon intact where it can feed the good bacteria.
Healthy gut biome, for-the-win!
For me, sweet potatoes are helpful in so many ways that I no longer think of them as regular food, I think of them as medicine.
only tracking your calories is old-school. This isn’t 1972. To optimize your wellness, you’ll also need to periodically track your macros and inflammation”
Strategic Snack Bars on Heavy Workout Days
Hypothetically, I like to limit the number of foods I eat that have previously traveled down a conveyor belt in a manufacturing plant.
But let’s face it, on heavy workout days you might need an extra-300 calorie bump, especially if you’re out on the road and don’t have the time to stop for a freshly prepared mini-meal.
Snack bars can be helpful if you choose the right ones.
Most snack bars are just candy bars in disguise. But some can really help you out in a pinch, and these are my favorites: No-Cow Bar, Bulletproof Bar, 22-Days Plant Protein Bar (salted caramel).
The No-Frills Dinner
For dinner, I typically have super salads.
My super salad is usually a giant bowl of greens topped with diced vegetables (including avocado) and meat – grass-fed bison or free-range turkey.
The dressing is simple: olive oil, apple cider vinegar, and sea salt.
My Weekly Workout Regimen
I exercise every day. However, most days I exercise only lightly.
Two or three days a week are my “big” days, where I push myself a bit harder than what is comfortable.
I have a few secrets for getting the most results from my workouts:
- I pay attention to my breathing.
- I don’t scroll through Instagram or send texts on my phone while I’m working out. (That’s weak sauce, people.)
- I set an intention for my workout, and try to stay connected to that intention throughout my session.
- If I’m training with weights, I visualize – in my mind – the muscle group I’m targeting.
- If I’m running outdoors, I leave my Air Pods at home. I remain mindful, paying attention to my own body while also allocating a bit of awareness for dogs, cars, and potholes.
- I cross-train! (This is my biggest secret). I do a different type of workout each day. Pilates, walking, weights, running, yoga, or high-intensity interval training. By cross-training, my body is less likely to acclimate and I stay in the results zone. This way, my body is always responding. (My goal for 2019 is to add a once-a-week swim to this list.)
- I take recovery more seriously than the workout itself. Sleep, prioritized-nutrition, and a low-stress lifestyle are my keys to recovery.
How to Determine If Your Current Weight Is a Healthy Weight
What is the exact healthy weight for your body?
Reaching your ideal weight is often a result of making small changes to your daily habits.
But how do you figure out how much you’re supposed to weigh?
If your intention is to become leaner than you are right now, it can be helpful to first understand from where – exactly – you’re starting.
Also important is to understand where you want to end up – by determining what the healthy weight for your body actually is.
“What Is a Healthy Weight for Me?”
By knowing how much fat is on your body today, you’ll then be able to determine what weight loss techniques are working for you and which are not moving the needle. Knowing this will better assist you in reaching a healthy weight.
The Body Mass Index or BMI is a system used to measure your percentage of body fat, and to determine if you are at a healthy weight – using your height, weight, age, and gender.
The results of the index will tell you, generally, if you’ve got a healthy body fat percentage and what your ideal ratio of fat-to-muscle probably is.
Though other methods are more accurate for learning what your current percentage of body fat is, the body mass index formula can still be a convenient way to get a quick, general idea.
It is important to remember that each human is different, and your ideal weight is whatever ratio of fat to muscle helps your own body perform uniquely well.
In other words, your healthy weight might be very different than someone else’s.The mirror deceives. Here's how to REALLY tell if you've gotten thinner or heavierClick To Tweet
“How Much Fat Do I Need to Lose?”
There are plenty of free BMI calculators on the web that will tell you your approximate Body Mass Index, but you can even do the math yourself:
BMI = Weight-in-pounds / (Height-in-inches x Height-in-inches) x 703
You can then compare your BMI number to the list below:
- 18.4 or lower: Underweight
- 18.5 to 24.9: Normal weight
- 25 to 29.9: Overweight
- 30 or higher: Obese
…when my local gym was offering a free Body Mass Index test I jumped at the chance to get tested”
Of course, our bodies are all different genetically, and this calculation doesn’t take into account how much of your body is actual fat and not muscle (and it it is therefore not always suitable for athletes).
It’s important to keep an objective eye on one’s body fat. The mirror deceives. Many of us think we’re thinner than we really are, while others see fat where there is none.
Excessive belly fat can be a sign of toxicity, inflammation, and potential future health challenges, so it’s good to know where you really stand in terms of your fat-to-muscle ratio.
Trying to determine the exact number of pounds that you should weigh is tricky.
Standard bathroom scales weigh your muscle tissue as well as your fat tissue – even though a pound of muscle takes up less space than a pound of fat (and looks a whole lot better).
Though many people use the BMI as an indicator (check out your Body Mass Index with a free online fat calculator or contact your gym to see if they offer this service), the BMI method is often not good for people of extreme heights or people who strength-train at the gym – because it doesn’t account for muscle tissue or bone mass.
How to Figure Out Your Ideal Weight
The absolute best way to determine your ideal weight is, oddly, not to focus on pounds at all but rather your body’s percentage of fat:
- in most cases, it’s healthiest for men to have body fat between 6% and 17%
- for women, it’s usually best to have body fat between 14% and 24%
More important than which method you use to determine your level of body fat, is that you stick with the same measurement method.
For example, if one method reveals that you are at 28% body fat, well, maybe you are really 27% or maybe 29%, but what will probably be accurate is how much you’ve gained or lost.
If it says you’ve lost 6% or gained 6%, that number will probably be accurate if you’re using the same measurement method as you used before.
- Previously, I shared how there is a fairly simple formula for figuring out how to lose a pound each week permanently
- and I’ve also explained how preparing internally for change can help to easily make external changes to our appearance, including helping us to lose fat and get into shape
- I’ve also previously revealed that certain menu items, such as freshly made green smoothies, can be startling in their ability to reduce belly fat specifically.
There are two tools that you’ll need to help you track your fat loss. One costs about $50, the other costs about $1.
Get a Bathroom Scale with a BIA Feature
In the old days, we could only use calipers – or special scales that weighed us in water – to determine our true percentage of body fat.
Fortunately, today we have other options. Many bathroom scales that you can buy today at your home-accessories store include a BIA feature (Bioelectric Impedance Analysis) that reveals your current level of fat.
Your hydration levels may create a margin of error in the figure, but if you measure at the same time of day (such as when you wake up in the morning after using the bathroom), that can help to minimize the already-small risk of error.
Get a Measuring Tape
You’ll need to get the cloth or soft-plastic kind of measuring tape that tailors use (not the metal ones that handymen use) in order to measure your waistline.
The measuring tape won’t tell you your percentage of body fat, but it will tell you how many inches you’ve gained or lost in your waist, and in some ways, this can be even more important.
When I measure my waist area, I measure in two places:
- the skinniest part of my waist, right underneath my bottom rib, when I suck my stomach in as hard as I can
- the widest part of my waist — I run the tape over the center of my bellybutton and then around the widest part of the “love handle” area
Write down both numbers each time you measure and you will have an accurate idea of whether or not you’re gaining or losing fat in your waistline.
Research reveals that a slimmer waistline means a longer life, so this is an important area to track meticulously.
You’ll perhaps think I’m kidding, but sometimes what’s also helpful is to keep one pair of your favorite skinny jeans in your closet.
When you pull those jeans on, how well those jeans fit – or don’t – will give you a fast indication of your current fat percentage that is strangely more accurate than what the most expensive lab equipment would tell you.
Do Smoothies Make You Fat?
As many of my readers know, I had significant success permanently losing body fat by added freshly made green smoothies to my daily diet.
Whether smoothies make you thinner or fatter, depends on the smoothie.
A freshly made green smoothie can help you reach your perfect weight.
On the other hand, when some people say “smoothie” what they really mean is some low-quality, overly sweetened powder from a can they got at the grocery store, mixed with milk and a banana. Those kinds of smoothies can make you fatter. But a daily fresh green smoothie made correctly can help you get leaner, stronger, and healthier.
Do Quantity or the Quality Matter More in Your Calories?
There are so many differing opinions on whether the number of calories or the quality of calories is more important for losing fat and achieving a healthy weight.
The truth is, simply: both.
People who still believe that only the number of calories matter do not understand about inflammation.
Many of the modern world’s most common diseases are linked to chronic inflammation.
Yes, excess calories can convert to fat, but what is also true is that the healthier you are, the better and more efficiently your metabolism works.
To keep your body’s various systems running optimally you need to stay out of their way and let them do their job. A diet full of inflammatory foods can impede your systems’ optimal functioning:
…inflammation is the body’s natural response to irritants. When the irritants don’t let up because of diet… the immune system can spiral out of control and increase the risk for disease. A growing body of research is revealing how abdominal fat and an unhealthy diet can lead to inflammation. Some scientists are investigating how certain components in foods might help. Dietary fiber, for instance, may play a protective role against inflammation” ~ Laura Landro / WSJ
It’s a good idea to, periodically, take a fresh look at our daily habits: what are we eating and drinking?
We think we know what foods we’re consuming each day, but do we really?
By being exposed to different nutritional ideas, we are inspired to see our daily diets in a new way. Many people find freshly made green smoothies to be anti-inflammatory and helpful in achieving a healthy weight.
Believe It or Not, Some People Need to Gain Weight
Not everyone needs to burn ample amounts of fat tissue.
In fact, some people need to add weight.
Some people could use a little more body fat but usually what they most need is an increase in lean mass.
If you’re one of these folks, then it seems important to share with you that there are two excellent ways I know of to gain weight:
- nuts and seeds
- strength training
Nuts and seeds are high in calories – the good kind of calories. They are nutrient-dense and packed with protein. My favorite is the sprouted, raw seeds – such as pumpkin seeds.
Though I’m a huge fan of Pilates and yoga if you’re wanting to gain weight than you need to hit the gym and do some good strength training exercises.
It will add much-needed muscle tissue to your frame and help you to feel – and look – great.
By the way, if you happen to be a smoker, and you want to gain weight, then quit smoking and you will absolutely add on a few pounds (plus, you’ll live a longer and happier life). If you happen to have medical insurance, you might be able to check yourself into an all-paid 8-day cessation program, and walk out of it a rested and fit – and healthy non-smoker.
Getting Your Own Body Mass Index Tested
We sent Sean Cameron out into the field, to see what it was like to get one’s Body Mass Index (BMI) tested. Here is what he reported:
“To get a more accurate result you can take a Body Mass Index test using a machine. When my local gym was offering a free Body Mass Index test I jumped at the chance to get tested to see if my current weight was a healthy weight.
“My own personal health journey started when I married my vegan wife last year. Not stocking meat and dairy in the fridge meant 18 pounds have dropped-off of me!
“I remember looking at my Body Mass Index before and being a high-normal so it was time to see how much my body has changed.”
“The friendly Gym Instructor imputed my details into a Body Mass Index monitor (as you would in the BMI equation). I then held the machine’s two metal handles so it could calculate my body fat. It does this by sending an electric current through your body tissues and measures the resistance to calculate your total body water and then determines your fat-free body mass. It also tells you what your healthy weight is.
“If the words ‘electric current’ had you worried, don’t worry – I didn’t feel a thing.”
“You can easily buy one of these machines online but it’s important to use it correctly for a truly accurate result. Luckily I had an expert to guide me or I’d have just held it like a Mario Kart controller.”
“My result was 16.3 percent which is normal for my gender and age (11% to 21%). This meant I had a Body Mass Index of 21.6. which my instructor described as a healthy weight – Naturally, I rushed home to tell the wife.”
Basically, your Body Mass Index is a simple way for you to tell if you are underweight, normal or overweight.
It’s also a way to determine what changes you may need to make – or what progress you are making – on your journey towards a healthy weight.
Free Guide for a Healthier-Looking Body
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The Smartest Smoothies Have the Best Ingredients
It’s hugely satisfying to know that you’re the creator of your own health-boosting smoothie.
The right ingredients will help your green smoothie to taste great while giving your body strength and infusing your day with energy.
You can put any fruit or vegetable into a smoothie. As long as your blender is powerful enough to liquify the produce, you’ll be fine.
Having such a blank canvas to work on, can feel a bit daunting – especially in the beginning when you first start experimenting with smoothies (my free guide will help you get started).
It’s tempting to toss as many sugary fruits as possible into your blender, but leafy greens are the key to improved nutrition and often the quickest way toward improved health.
Include Superfoods in Your Smoothie Recipe
A superfood is a food that is so nutritious and beneficial for the human body that it stands out from most other foods.
Some favorite superfoods of mine include ginger, turmeric, hemp, blue-green algae, brazil nut, and medicinal mushrooms.
Listen closely to how your body feels after you try a superfood for the first time.
Engage your common sense and intuition when using supplements of any kind, and ask your medical doctor, naturopath or nutritionist for their guidance as well.
For example, there have been periods of time when my body likes bee pollen, but there have been other periods of time when it hasn’t responded well to it – so I try to pay close attention and listen to what your body says.
If you want to experiment with superfoods to see if they might be helpful to you, an easy place to start is with Navitas. They are a company that produces natural freeze-dried superfood powders. Or try your local health food store. Start gradually. You don’t need to buy every superfood available on the planet – just begin with a few and see if your body responds positively.
In the video above, I reveal how you can use superfoods in a way that is easy and saves you a lot of time.
When working with beginners, I like to suggest that they experiment, and try creating their own recipe.
You might have to make a few so-so smoothies in the beginning while you get the hang of it, but the advantage to doing it this way is that you really learn – it teaches you to think about smoothies in terms of protein, fat, and complex carbohydrates, because you want to find ingredients you like for each of those three nutritional categories (macronutrients, or “macros”).
With that in mind, I’m going to share with you what I like in my smoothies, in the hope that it will inspire you to come up with terrific ingredients that meet your own needs and likes.
Some of these ingredients might work for you, too.
Whatever ingredients you choose, make sure to keep it nutrient-rich with as many dark leafy greens as you can handle (though in the beginning, that might be a very small amount) – and add that extra plant protein powder to rejuvenate your body on workout days.
As I’ve mentioned in previous videos, in the beginning, you’ll want to emphasize fruits.
Later, as you become more skilled in your smoothie-making, your taste buds will evolve, and then you’ll want to try adding more vegetables than fruits (in other words, you’ll be ready for a smoothie that is less sweet).
For example, I’m a pretty advanced smoothie-maker at this point, so I add kale, celery, and parsley to my smoothies regularly.
My smoothies these days are mostly vegetables and almost no fruit (but almost always lime juice; I love lime juice).
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Make Your Own Non-Dairy Coconut Yogurt – https://theprimaldesire.com/instant-pot-coconut-yogurt/
Fruit Chart: Nutrient Profile for Produce – http://www.health-alternatives.com/fruit-nutrition-chart.html
Selection of Superfood Powders – http://navitasnaturals.com/view_category.html
Nutrient Macros Calculator – http://www.freedieting.com/tools/nutrient_calculator.htm
Make Your Own Almond Milk – http://www.wikihow.com/Make-Almond-Milk
Dr. Wahls on Veg Consumption and Disease Prevention – http://www.phoenixhelix.com/2013/04/08/wahls-veggie-protocol-qa/
What Drives Cancer Cells – https://youtu.be/5x8I-ruwdm8
Free Body Fat Calculator – http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
Volume and Density of Fat VS Muscle – https://plus.google.com/u/0/ DaneFindley/posts/BrKLaMidyfx
Guidelines for Body Fat Percentages – https://www.acefitness.org/acefit/healthy-living-article/60/112/what-are-the-guidelines-for-percentage-of-body-fat
The Deal with Inflammation – http://www.wsj.com/articles/SB10001424052702303612804577531092453590070
The Mayo Clinic on Quitting Smoking – http://www.mayoclinic.org/stop-smoking/
Surprising Research Results Validate the Use of Apple Cider Vinegar for Fat Reduction – http://www.strengthsensei.com/improve-insulin-sensitivity/ and https://www.t-nation.com/diet-fat-loss/tip-use-vinegar-to-get-lean-build-muscle