Since I post about aging and health, I will jump into diet, exercise and supplements.
Sweets and sugar. I rarely eat candy, cake, pie ice cream etc.
Avoid processed foods, but admit a weakness for corn chips and tortillas.
No seed oil in our home.
All of our protein is farm bought or from a fishery.
Eggs - I eat 3/day. poached, scrambled, boiled, fried. I don't care. I love eggs.
Supplements
Tart cherry extract
Tumeric
Fish Oil
Probiotic
Methylene Blue
Creatine - I drink a cup of less of coffee a day. During the day, usually after lunch, I have a creatine drink (I keep powder in my office).
Exercise - I work out with weights, only dumbbells 3x/week. I walk 5-8 miles a week and ride a bicycle 60-80 miles per week.
I am 55.
That is a respectable commitment to physical health, I would wager that you will still be cycling at 75. My grandpa is 83 and plays pickleball two hours a day three days a week out in the Florida sun. His work capacity is probably better than people in their 30s who live sedentary lifestyles. It goes to show that with a lot of commitment and a little luck we can still be kicking ass at an old age, which is absolutely the goal.
I have been involved with or competing in strength sports for around 16 years having competed in bodybuilding, powerlifting, and armwrestling, while also having done a decent amount of bodybuilding coaching and writing off season training programs for hockey players. I also did a decent amount of strongman training at one point but never followed through with a competition. I spent around 7 years doing things the "unhealthy" way and paid the price. For most of those 7 years, I was also wrapped up in the party lifestyle and suffering from other addictions that go along with that. Now 3+ years sober, and 6+ years off special "supplements", this spring was the first time all my bloodwork came back good in 11 or 12 years, and I plan on spending my life continuing my pursuit of health.
Its hard to pinpoint which supplement helped most with what, but I have a decent idea. At my very worst, my ALT tested out at 494 and my kidneys appeared to be on their deathbed as well which is what prompted my retirement from all competition and a larger focus on health. My ALT floated around 150-200 for a few years while I was taking milk thistle the entire time. A few months after the addition of NACET, my most recent bloodwork has my ALT at 36. I made other lifestyle changes around this time, but I think NACET had the largest impact. My cholesterol was also a trainwreck. I have always taken an abundance of omegas, but an overall healthier diet and increased cardio really turned my cholesterol around to the point its actually looking pretty damn good right now. I consume almost entirely whole foods and very little sugar. If something has a few grams of sugar per serving and the ratio of sugar is low compared to other carbs, fats, and proteins, I'm not going to run the other way, but when sugar becomes one of the main ingredients or carb sources that's an immediate no-go for me. The biggest and easiest change was not drinking any calories. 95%+ of the fluid I consume is water from my RO system.
I have been taking 3mg methylene blue for maybe 7 or 8 months and the mental clarity alone makes it entirely worthwhile for me. The recent studies pointing towards the benefits of creatine on mental acuity piqued my interest. I was always a 5g a day guy, but a few months ago I switched to 7.5g twice a day. I also consume 1.5g betaine anhydrous twice a day. As far as more health centered things go, I take the Gaspari Anavite Multi-Pack (which contains a pretty robust probiotic blend), 3000IU D3, a vitamin b complex, and plenty of omegas. I have added in 20g of collagen a day, as a few months ago I started pushing my workouts pretty hard and taking things seriously for the first time in years to see what I could do naturally. It turns out my muscular strength rocketed back quicker than I could have ever imagined, while the strength of all my connective tissues is a step (or three) behind. I hope to still be living a very active lifestyle at 55 as I continue to do my best to reverse the damage done to my body from the entirety of my 20s being a health degradation speedrun.
