Body Age Rewind

Today's Goals: Body Age Rewind

Your personalized plan to address key health areas and reduce your body age from 48 to your late 30s.

Core Nutrition Principles

Focus on 3 balanced meals, a 12-14 hour overnight fast, and this plate model: ½ vegetables, ¼ lean protein, ¼ whole grains/legumes.

  • Lean Protein: Fish, eggs, tofu, tempeh.
  • Healthy Fats: Olive oil, avocados, nuts, seeds.
  • Low-GI Carbs: Oats, quinoa, sweet potatoes, legumes.
  • Foods to Avoid: Refined carbs (white bread, pastries), sugar, fried food, and processed seed oils.

Exercise Plan

  • Strength Training: 3-4 times per week. Focus on compound lifts.
  • Cardio: 150-180 minutes of moderate-intensity cardio weekly (e.g., brisk walking, cycling).
  • High-Intensity (HIIT): Introduce 1 HIIT or Tabata session per week as fitness improves.

Key Health Priorities

Reduce Uric Acid (<7.0 mg/dL)

Hydrate (3L/day), limit red meat & shellfish, add cherries & lemon water.

Boost Vitamin D (>40 ng/ml)

Supplement with 2000-5000 IU/day and get 15-30 mins of morning sun.

Support Red Cell Health

Focus on Folate (spinach, lentils) & B12 (dairy, eggs). Do NOT take iron supplements.

Manage Inflammation

Incorporate anti-inflammatory foods like turmeric, ginger, berries, and green tea.

Daily Checklist

  • Vitamin D3 (2000-5000 IU)
  • Vitamin C (500mg) - Optional
  • Quercetin (250-500mg) - Optional
  • Omega-3 (1000-2000mg) - Optional
  • Drink 3L of Water
  • 15-30 mins of Sunlight