Top 10 Anti-Aging Foods To Eat Regularly
As you get older, the organs and tissues throughout your body start
to break down and get weaker (senescence).
This is a natural part of the aging process,
however many peoples bodies are aging at a much faster rate,
Because of environmental factors such as not eating enough nutrient dense foods,
lack of sleep, lack of exercise,
Environmental toxins such as cigarette smoke, pesticides, sugar, drugs,
mould spores and other pro-oxidants. All of these issues can cause oxidative
stress inside the cells of your body, leading to DNA damage and faster aging.
Here are some examples of how your body changes as you age
Collagen Loss - You begin to lose collagen. You'll notice this mostly as
your skin begins to become less elastic, and it begins to sag and form wrinkles.
Joint Degeneration - Similarly the joints in your knees, hips, elbows,
shoulders etc can begin to degenerate and break down, and become more stiff.
Muscle Atrophy - Your muscles will also shrink as you age,
as your body makes less human growth hormone and stores less amino acids.
Brain Shrinkage - Even parts of your brain such as the frontal lobe and
hippocampus start to shrink as a natural part of the aging process,
and communication between neurons becomes less effective
Heart Weakness - As the your biological age progresses,
the valves in your heart can thicken and the chambers can begin holding less blood.
Liver Deterioration - and also naturally your liver will begin to lose its ability
to filter as many toxins from your blood, and less blood flows through the liver.
Fortunately for us however, scientists and biohackers are always studying new
ways to improve the longevity of the body,
to both increase human lifespan, and enrich the body so that you can feel strong,
healthy and happy well into old age.
The most important way to slow down the aging
process is by correcting your diet and eating certain foods.
In this video we will be exploring the top 10 anti-aging foods to eat on a regular basis.
These foods help to fight ageing by lowering inflammation and oxidation,
and supply key nutrients and antioxidants that help to protect your cells at the genetic level.
Just a quick reminder this video is for educational purposes only,
so do speak to your doctor if you have any medical concerns.
1. Blueberries (Resveratrol)
Blueberries are one of the most powerful fruits in the world when it
comes to boosting longevity and fighting against the negative effects of aging.
These delicious bright blue berries are packed full of resveratrol, and anthocyanidins.
These are natural plant chemicals which have
been shown to help protect the DNA against oxidative damage.
Eat a handful of these daily, perhaps in some Greek yoghurt to boost both your antioxidant
network, and your immune system to repel viruses, bacteria and other pathogens.
2. Sardines (Omega 3-s)
Eating canned or fresh sardines for your lunch is one of the easiest ways to get your essential
omega 3 fatty acids (DHA & EPA).
Studies show that regularly eating
omega 3-s from oily fish can extend the human lifespan by up to 5 years.
Omega 3-s from sardines strengthen the membranes around the trillions of cells in your body,
whilst also lowering inflammation and protecting
your arteries from becoming stiff, thickened and clogged.
Eating oily fish regularly can also help to keep your joints flexible as you age.
Other great sources include wild salmon, Atlantic mackerel, and virgin cod liver oil.
3. Broccoli Sprouts (Sulforaphane)
It is highly recommended to start growing your own organic broccoli sprouts at home,
and sprinkling them over your salad or cooked vegetables.
These are some of the most powerful anti-cancer foods on the planet
as they are rich in sulforaphane, which blocks the mutations of DNA,
Compared to mature broccoli, the sprouts contain up to 100x more sulforaphane.
Your liver needs lots of sulfur to produce glutathione, the "master antioxidant" that
protects the body against oxidation from toxins, chemicals, food additives, drugs etc…
Other great sources of sulfur include garlic, onions,
cruciferous vegetables and pasture raised eggs.
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4. Beef Liver (Retinol & CoQ10)
Grass fed beef liver is one of the most nutrient dense foods that you can eat,
as it is an organ that naturally stores nutrients.
In particular this organ meat is loaded with retinol, the active form of Vitamin A
that supports smooth elastic skin, healthy eyesight and a strong immune system.
Beef liver is also loaded with CoQ10, one of the most powerful antioxidants
needed by every single cell in your body, especially your heart.
It's recommended to eat up to 7oz of pan-fried beef liver per week.
If you don't like the taste you can have it ground and mixed with regular beef,
make this into a burger patty or eat it as a pâté.
Don't worry about beef liver storing toxins, it actually doesn’t. It's job
is to process them and make them safe, so there is no need to avoid liver.
5. Eggs (Lecithin)
Pasture raised eggs contain all the building blocks of life including proteins, amino acids,
vitamins and minerals that are all essential for the human body,
and protecting against the catabolic breakdown of your muscles, skin, hair and nails.
Eggs are one of the best natural sources of lecithin in particular,
a group of fats that are essential to cells in the human body.
Eggs also contain choline, a substance needed by your liver and gallbladder to make bile,
the liquid that cleans toxins out of your body and helps to maintain a healthy weight.
So if you're looking to keep the pounds off, whilst keeping your muscles strong consider
eating 2 high quality pasture raised eggs per day, especially as you age.
6. Swiss Chard (Carotenoids & Minerals)
The human body is evolved omnivorous, meaning that we
need a range of nutrients from both plants and animals to support a healthy body.
Most people do not consume enough raw leafy green vegetables to meet these requirements,
which causes us to have problems with blood
pressure, oxidation and general weakness throughout the system.
I recommend eating some of the more powerful and nutrient dense vegetables like Swiss chard,
arugula, radish, watercress and broccoli to fight the effects of aging in your body.
In particular Swiss chard is loaded with carotenoids (lutein & zeaxanthin) which
protect the cells in your eyes as you get older, along with the tissues of your heart.
They are also loaded with potassium, magnesium, calcium and other key minerals
needed to support hormone balance and a healthy cardiovascular system.
7. Shellfish (Zinc)
Once or twice per week eat a selection of shellfish like mussels, oysters,
clams, crab meat etc..
These are loaded with trace minerals,
especially zinc which promotes the collagen and elastin production for healthy skin,
reduces wrinkles and reduces amyloid plaquing in the brain for better cognitive function.
I recommend soaking your shellfish in a little apple cider vinegar for 20
minutes before eating them. The acetic acid in the vinegar helps your stomach
absorb the minerals from the shellfish and also adds a delicious flavour.
8. Sunflower Seeds (Vitamin E)
As you age, the pituitary gland in your brain gradually starts to become smaller.
This can cause you to release less pituitary hormones and as
a result your hormones may become out of balance which causes advanced aging.
Eating sunflower seeds regularly supplies Vitamin E,
a powerful fat soluble nutrient that protects the pituitary gland.
Vitamin E from sunflower seeds can also majorly reduce the development of wrinkles
and it protects the skin against sun damage, oxidation and scars.
9. Olive Oil (Oleuropein & Oleocanthal)
If you really want to protect yourself from advanced aging,
it's important to cut out the inflammatory vegetable oils,
Such as corn, cottonseed, canola, soybean, rapeseed oils and margarine. These
are highly inflammatory and cause your skin to age at a rapid rate.
Instead it's recommend to start eating extra virgin olive oil a regular basis,
to supply Vitamin E, and also oleuropein and
oleocanthal. These all work together to fight oxidation within the body.
Many 'extra virgin' olive oils on supermarket shelves are fake,
and have been blended with other oils.
Make sure to check the bottle for its origin and it should have a
fruity/grassy smell that irritates the back of your throat if it is genuine.
10. Mushrooms (Ergothioneine)
To protect the DNA inside your cells from damage, and lower the risk of developing
cancer with age, it's highly recommended to start eating mushrooms regularly.
King oyster, maitake, shiitake mushrooms are all
rich in an sulfur-containing amino acid called ergothioneine, which has
been shown to protect the mitochondria in the cells against oxidative damage.
So slice these thinly and add to your salads, stir fries,
soups and steak sauces to improve your longevity.
11. Herbs & Spices (Antioxidants)
Herbs and spices have been shown to contain thousands of anti-aging
phytonutrients that science is barely scratching the surface of.
Many of which have been used for thousands of years to fight off
ailments and invigorate the body with youth and energy.
Start eating more turmeric, thyme, cinnamon, peppermint, rosemary, oregano, cloves and sumac.
These ingredients are some of the highest antioxidant sources
in the world to protect your entire body against free radical damage.
Now that you’ve learned about these anti-aging
foods I just want to mention a couple of important issues to be aware of.
Many fruits and vegetables on the commercial market are grown heavily in pesticides and
chemicals which can reduce the level of nutrients in the food.
For this reason it is recommended to eat organic non-GMO foods when possible.
You should also opt for grass fed, pasture raised and organic cuts of meat,
as these contain a higher omega 3 fatty acid profile.
Many conventional meats, especially in the US are grown in a very poor GMO corn
fed diet which causes the meat to be higher in inflammatory omega 6 fats.
How To Live, Feel & Look Younger
With this being said, Now I want to share with you
6 important lifestyle tips to follow if you want to live, feel and look younger.
1. Get more sleep to boost the amount of melatonin your brain produces. This
acts as an antioxidant and helps to protect your brain as you get older.
Go to bed an hour earlier,
turn off your devices and give yourself time to wind down before you sleep.
Boosting melatonin also helps to protect your muscles and lungs from weakening with age,
by balancing a hormone called cortisol.
2. Start eating all of your food in a strict 5 hour window and fast for
the remaining 19 hours per day. This promotes autophagy, a process where
your body recycles old damaged proteins into new useable parts, especially in your brain.
Fasting also boosts antioxidants from your liver to counter glycation and 'sticky blood'.
3. Exercise regularly by taking long gentle walks, and performing high intensity interval
training. These activities can boost human growth hormone, the main anti-aging hormone that protects
against cellular damage. This makes you look younger, feel younger and have stronger joints.
4. Cut out inflammatory foods as much as possible, including vegetable oils,
sugar, grains, and wheat based foods (breads, cereals, biscuits
etc..) Replace these with the nutritious foods talked about in today's video.
5. Drink at least 1 litre of mineral water per day. You may add a scoop of electrolyte
powder (which contains potassium citrate, magnesium citrate and calcium lactate).
The water and the minerals will hydrate your body, promoting the flow of blood to all of
your vital organs and skin, carrying oxygen and nutrients to keep the body young and healthy.
6. Get outside as much as possible. Homosapiens evolved in Africa and require infrared light
from the sun, vitamin D, essential oils from trees, fresh air and exercise to
maintain a fully functioning body. Top VITAMINS to BOOST COLLAGEN
Thank you so much for watching my video today,
and as always I wish you great health, wealth and happiness.