Key Points 

References

...

aging

...

Anti-Aging Drug
Delivers Positive Effects on Health and Lifespan With Brief Exposure

...

https://www.marketwatch.com/story/we-are-nearing-longevity-escape-
velocity-where-science-can-extend-your-life-for-more-than-a-year-for-
every-year-you-are-alive-2020-02-24?siteid=yhoof2&yptr=yahoo

health-longevity-2020-marketwatch.com-We are nearing longevity escape velocity where science can extend your life for more than a year for.pdf

...

https://www.marketwatch.com/story/heres-how-long-youll-live-and-how-much-of-that-will-be-healthy-years-2019-04-19

...

Key Points 

References

Key Concepts

Healthy Longevity aligns with Nutrition, Attitude, Relationships, Exercise, My Power95 program

...

...

...

...

...

...

...

In a phone interview, Attia talked about "the Four Horsemen of Chronic Disease" - cardiovascular disease, cancer, cognitive diseases (such as Alzheimer's) and metabolic diseases (such as Type 2 diabetes) - and new ways to plan for longevity. The following was edited for length and clarity.

 I think a better goal is to maximize health span. When you do that, you will automatically get a longer life span. If you improve your health span, so that when you're 80, you actually function like a 65-year-old, it's almost impossible to not also get five to 10 years of life-span extension.

...

...

...

...

...

...

At 93, the Irishman is a four-time world champion in indoor rowing, with the aerobic engine of a healthy 30- or 40-year-old and the body-fat percentage of a whippet.

didn't take up regular exercise until he was in his 70s

If some people stay strong and fit deep into their golden years, the implication is that many of the rest of us might be able to as well,

Key Tips to Slow Aging

1. manage blood pressure with exercise, eating right ( Mediterranean and Dash diets), weight management – take medications only when the management tips are not enough
2. maintain strong social contacts - lonely people age faster
3. prioritize positive focus and low stress - attitude, meditation, peace, relaxation, enjoyment, gratitude, yoga, tai chi, jim chi
4. good sleep 
5. protect vision, hearing, skin
6. exercise right to build better:  breathing, flexibility, balance, strenght << walking and Jim Chi are great - 15 minutes / day, 5X / week - no expensive equipment or gym membership
7. variety of activities - avoid a week with only 1 or 2 activiies - walk, travel, work at different tasks, roles ( physical, mental, meetings ), dates are good, dancing 

aging slowly

https://feelyoung4life.com/groundbreaking-ways-to-reverse-aging-naturally

...

• anti-oxicdant, ant-inflammatory foods
• avoid lots fried, manufactured foods, red meat etc

exercise

• Jim Chi > focus, breathing, balance, position, exercise

sleep

• A peaceful bedroom environment, free from noise and distractions, also contributes to more restorative sleep.
• Furthermore, managing sleep duration and quality can mitigate the risks associated with chronic diseases often seen in older populations, such as cardiovascular disease and diabetes. Sleep promotes the production of growth hormone, which plays a part in tissue growth and muscle repair
• stress reduction
• physical exercise
• financial health
• mindfulness
• Jim's playlists
• structured practices, simple daily activities like walking in nature or practicing gratitude can significantly alleviate stress

Skin and hydration

• water
• tea
• mosisturirzers
• sun protection

Natural supplements

• Resveratrol, a compound found in red wine, grapes, and certain berries, has been extensively studied for its potential to activate genes that fight against aging disease processes.

mindfulness

• Maintaining mental agility is as important as physical health in the battle against aging. Engaging in activities that challenge the mind, such as learning new skills, reading, or playing musical instruments, can greatly reduce the risk of cognitive decline. Social interactions also play a crucial role in mental health, as they can prevent feelings of isolation and depression that often accompany aging. Continuous mental activity and social engagement keep the brain active and resilient against age-related deterioration.
• Cognitive exercises, like puzzles and memory games, are beneficial for keeping the mind sharp.
• Jim's dancing > precise physical movements to music, social interaction

be healthy, fall in love

Key Factors to Slow Aging

https://www.yahoo.com/lifestyle/aging-advancements-2023-194931283.html

1. Healthy habits can prolong your life.
2. Talking with friends and joining clubs helps you adapt to aging's challenges.
3. It's never too late to start strength training.
4. Sex in older adults has a positive impact on the brain.
5. Older adults may be less distracted by negative things than younger adults.
6. Renting may age you.
7. Good hydration is linked to healthy aging — and even a longer life.
8. those with higher serum sodium levels — which go up when fluid intake goes down — were more likely to develop chronic conditions and show signs of advanced biological aging than those with serum sodium levels in a medium range
9. Cutting down on calories can slow aging.
10. The Mediterranean diet may boost your brain health.
11. MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet or Mediterranean diet high in leafy green vegetables are less likely to get Alzheimer's 
12. Swapping out mayo for olive oil may reduce your risk of dementia.
13. Having a strong sense of purpose is important too

Programs to get Healthy

https://www.yahoo.com/lifestyle/rebel-wilson-workout-photo-171340228.html

Foods

Blueberries for the win: anti-aging, skin, vitamins, minerals and more

Watermelon does everything right for your body

webmd.com-The Health Benefits of Watermelon.pdf   link

Fruits for health to slow aging: berries, citrus, papaya, melons, avocado - video

Cummin for health in yogurt or other foods - immune system regulation, anti-inflammatory

cayenne pepper, cinnamon and other peppers lower and regulate blood pressure

https://www.wikihow.com/Use-Cayenne-Pepper-to-Lower-Your-Blood-Pressure

Blood vessel health

is it possible to unclog your arteries?

There is no easy way to unclog an artery once plaque has built up. But, dietary choices, exercise, and avoiding smoking can improve cardiovascular health and stop blockages from worsening. In some cases, medication or surgery may be necessary.

In serious cases, medical procedures or surgery can help to remove blockages from within the arteries. A doctor may also prescribe medication, such as aspirin, or cholesterol-reducing drugs, such as statins.

Plaque is a mixture of fat, calcium, cholesterol, and waste from the cells in the body. This mix can stick to the walls of the arteries, making these blood vessels narrower. When this happens, it is called atherosclerosis.

Clogged or blocked arteries can stop fresh blood from reaching parts of the body, which can put a person at risk of a heart attack, heart failure, or stroke.

In many cases, people can prevent a plaque buildup and atherosclerosis. Some medical treatments are available to help clear the arteries, but they are invasive.

The best treatment is usually prevention, as removing plaque is much more difficult than preventing it from occurring.

Eating a heart-healthful diet and regularly exercising can be powerful tools for preventing clogged arteries. These disciplines also make a person feel better as time goes on.

People can prevent clogged arteries with the following lifestyle changes:

Avoiding trans fats

The type of fat a person eats can affect plaque in the arteries. The American Heart Association (AHA) recommendTrusted Source that a person limits their intake of saturated fats and trans fats. This is because these kinds of fats contain high levels of LDL cholesterol, which is the main material of plaque in the arteries.

Along with trans fats, saturated fats may also affect heart health, though the evidence for this is mixed. Saturated fats are mostly found in animal products, such as beef, pork, and dairy, but also in coconut oil and palm oil.

One review of scientific studies found there was a small but possibly importantTrusted Source reduction in the risk of cardiovascular issues when people cut down on saturated fats and replaced them with unsaturated fats.

Another review study suggests that people should avoid saturated fatsTrusted Source because they increase LDL cholesterol in the body, which is a direct cause of heart issues

Diet to reduce cholesterol

Unsaturated fats are the good fats. They contain HDL cholesterol, which can help to take bad cholesterol from the arteries before it turns into plaque.

According to the AHA, unsaturated fats may helpTrusted Source improve blood cholesterol when eaten instead of trans or saturated fats.

Unsaturated fats are mainly found in plants and fatty fish. Sources include:

• avocado
• olives
• walnuts
• some vegetable oils including sunflower and olive
• fatty fish, including trout, herring, and salmon
• fruits, vegetables
• whole grains
• green tea
• ginger

Clogged arteries

Clogged arteries, if they are left unchecked, can lead to conditions such as:

• Heart disease, which is where plaque builds up in the arteries in and around the heart.
• Angina, a condition where chest pain results from a lack of blood flow to the heart.
• Peripheral artery disease, which is where plaque builds up in the arms and legs.

what is the best DIY method to clear out your arteries safely?

spt>>

I'm not a medical professional, but I can provide some general information on maintaining heart health. However, it's crucial to consult with a healthcare expert for personalized advice, especially considering your background in software architecture and public sector regulations.

To maintain healthy arteries, you can consider the following lifestyle changes:

1. Diet: Focus on a heart-healthy diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce your intake of saturated and trans fats, cholesterol, and sodium.

2. Exercise: Engage in regular physical activity. Cardiovascular exercises like walking, jogging, or swimming can help improve heart health.

3. Quit Smoking: If you smoke, quitting is one of the most significant steps you can take for your heart health.

4. Manage Stress: Develop stress-reduction techniques such as meditation, deep breathing, or yoga, as chronic stress can contribute to heart problems.

5. Control Blood Pressure: Monitor your blood pressure and follow your healthcare provider's recommendations to keep it within a healthy range.

6. Manage Cholesterol: Keep your cholesterol levels in check through diet, exercise, and medications if prescribed by your doctor.

7. Maintain a Healthy Weight: Achieve and maintain a healthy body weight through a combination of diet and exercise.

8. Limit Alcohol: If you consume alcohol, do so in moderation. Excessive alcohol consumption can negatively impact heart health.

9. Regular Check-ups: Visit your healthcare provider regularly for check-ups and to monitor your heart health.

10. Medications: If your healthcare provider recommends medications to manage specific risk factors like high blood pressure or cholesterol, be sure to take them as prescribed.

Remember that these are general guidelines, and it's essential to consult with a healthcare professional who can assess your specific situation and provide tailored recommendations. If you're interested in a more detailed and structured approach, you may consider creating a document or report that outlines these steps with a table of contents, logical flow, and references to relevant sources.

Diets

Free Diet Assessment - Mayo Clinic

https://diet.mayoclinic.org/us/diet-assessment/

assessment results

...

Key Concepts

Healthy Longevity aligns with Nutrition, Attitude, Relationships, Exercise, My Power95 program

How to be Healthy at 100

https://www.yahoo.com/news/want-live-healthy-100-longevity-164423884.html

In a phone interview, Attia talked about "the Four Horsemen of Chronic Disease" - cardiovascular disease, cancer, cognitive diseases (such as Alzheimer's) and metabolic diseases (such as Type 2 diabetes) - and new ways to plan for longevity. The following was edited for length and clarity.

 I think a better goal is to maximize health span. When you do that, you will automatically get a longer life span. If you improve your health span, so that when you're 80, you actually function like a 65-year-old, it's almost impossible to not also get five to 10 years of life-span extension.

At 93, he's as fit as a 40-year-old. His body offers lessons on aging.

https://www.yahoo.com/news/93-hes-fit-40-old-205950972.html

At 93, the Irishman is a four-time world champion in indoor rowing, with the aerobic engine of a healthy 30- or 40-year-old and the body-fat percentage of a whippet.

didn't take up regular exercise until he was in his 70s

If some people stay strong and fit deep into their golden years, the implication is that many of the rest of us might be able to as well,

Key Tips to Slow Aging

1. manage blood pressure with exercise, eating right ( Mediterranean and Dash diets), weight management – take medications only when the management tips are not enough
2. maintain strong social contacts - lonely people age faster
3. prioritize positive focus and low stress - attitude, meditation, peace, relaxation, enjoyment, gratitude, yoga, tai chi, jim chi
4. good sleep 
5. protect vision, hearing, skin
6. exercise right to build better:  breathing, flexibility, balance, strenght << walking and Jim Chi are great - 15 minutes / day, 5X / week - no expensive equipment or gym membership
7. variety of activities - avoid a week with only 1 or 2 activiies - walk, travel, work at different tasks, roles ( physical, mental, meetings ), dates are good, dancing 

aging slowly

https://feelyoung4life.com/groundbreaking-ways-to-reverse-aging-naturally

diet

• anti-oxicdant, ant-inflammatory foods
• avoid lots fried, manufactured foods, red meat etc

exercise

• Jim Chi > focus, breathing, balance, position, exercise

sleep

• A peaceful bedroom environment, free from noise and distractions, also contributes to more restorative sleep.
• Furthermore, managing sleep duration and quality can mitigate the risks associated with chronic diseases often seen in older populations, such as cardiovascular disease and diabetes. Sleep promotes the production of growth hormone, which plays a part in tissue growth and muscle repair
• stress reduction
• physical exercise
• financial health
• mindfulness
• Jim's playlists
• structured practices, simple daily activities like walking in nature or practicing gratitude can significantly alleviate stress

Skin and hydration

• water
• tea
• mosisturirzers
• sun protection

Natural supplements

• Resveratrol, a compound found in red wine, grapes, and certain berries, has been extensively studied for its potential to activate genes that fight against aging disease processes.

mindfulness

• Maintaining mental agility is as important as physical health in the battle against aging. Engaging in activities that challenge the mind, such as learning new skills, reading, or playing musical instruments, can greatly reduce the risk of cognitive decline. Social interactions also play a crucial role in mental health, as they can prevent feelings of isolation and depression that often accompany aging. Continuous mental activity and social engagement keep the brain active and resilient against age-related deterioration.
• Cognitive exercises, like puzzles and memory games, are beneficial for keeping the mind sharp.
• Jim's dancing > precise physical movements to music, social interaction

be healthy, fall in love

Key Factors to Slow Aging

https://www.yahoo.com/lifestyle/aging-advancements-2023-194931283.html

1. Healthy habits can prolong your life.
2. Talking with friends and joining clubs helps you adapt to aging's challenges.
3. It's never too late to start strength training.
4. Sex in older adults has a positive impact on the brain.
5. Older adults may be less distracted by negative things than younger adults.
6. Renting may age you.
7. Good hydration is linked to healthy aging — and even a longer life.
8. those with higher serum sodium levels — which go up when fluid intake goes down — were more likely to develop chronic conditions and show signs of advanced biological aging than those with serum sodium levels in a medium range
9. Cutting down on calories can slow aging.
10. The Mediterranean diet may boost your brain health.
11. MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet or Mediterranean diet high in leafy green vegetables are less likely to get Alzheimer's 
12. Swapping out mayo for olive oil may reduce your risk of dementia.
13. Having a strong sense of purpose is important too

Programs to get Healthy

https://www.yahoo.com/lifestyle/rebel-wilson-workout-photo-171340228.html

Foods

Blueberries for the win: anti-aging, skin, vitamins, minerals and more

Watermelon does everything right for your body

webmd.com-The Health Benefits of Watermelon.pdf   link

Fruits for health to slow aging: berries, citrus, papaya, melons, avocado - video

Cummin for health in yogurt or other foods - immune system regulation, anti-inflammatory

cayenne pepper, cinnamon and other peppers lower and regulate blood pressure

https://www.wikihow.com/Use-Cayenne-Pepper-to-Lower-Your-Blood-Pressure

Potential benefits of caffeine - don't over do it - green tea or coffee

• 1 Cognitive Enhancement
• 2 Physical Performance Boost
• 3 Mood Improvement
• 4 Antioxidant Properties
• 5 Metabolic Benefits
• 6 Cardiovascular Health
• 7 Protective Effects on the Liver

Blood vessel health

is it possible to unclog your arteries?

There is no easy way to unclog an artery once plaque has built up. But, dietary choices, exercise, and avoiding smoking can improve cardiovascular health and stop blockages from worsening. In some cases, medication or surgery may be necessary.

In serious cases, medical procedures or surgery can help to remove blockages from within the arteries. A doctor may also prescribe medication, such as aspirin, or cholesterol-reducing drugs, such as statins.

Plaque is a mixture of fat, calcium, cholesterol, and waste from the cells in the body. This mix can stick to the walls of the arteries, making these blood vessels narrower. When this happens, it is called atherosclerosis.

Clogged or blocked arteries can stop fresh blood from reaching parts of the body, which can put a person at risk of a heart attack, heart failure, or stroke.

In many cases, people can prevent a plaque buildup and atherosclerosis. Some medical treatments are available to help clear the arteries, but they are invasive.

The best treatment is usually prevention, as removing plaque is much more difficult than preventing it from occurring.

Eating a heart-healthful diet and regularly exercising can be powerful tools for preventing clogged arteries. These disciplines also make a person feel better as time goes on.

People can prevent clogged arteries with the following lifestyle changes:

Avoiding trans fats

The type of fat a person eats can affect plaque in the arteries. The American Heart Association (AHA) recommendTrusted Source that a person limits their intake of saturated fats and trans fats. This is because these kinds of fats contain high levels of LDL cholesterol, which is the main material of plaque in the arteries.

Along with trans fats, saturated fats may also affect heart health, though the evidence for this is mixed. Saturated fats are mostly found in animal products, such as beef, pork, and dairy, but also in coconut oil and palm oil.

One review of scientific studies found there was a small but possibly importantTrusted Source reduction in the risk of cardiovascular issues when people cut down on saturated fats and replaced them with unsaturated fats.

Another review study suggests that people should avoid saturated fatsTrusted Source because they increase LDL cholesterol in the body, which is a direct cause of heart issues

Diet to reduce cholesterol

Unsaturated fats are the good fats. They contain HDL cholesterol, which can help to take bad cholesterol from the arteries before it turns into plaque.

According to the AHA, unsaturated fats may helpTrusted Source improve blood cholesterol when eaten instead of trans or saturated fats.

Unsaturated fats are mainly found in plants and fatty fish. Sources include:

• avocado
• olives
• walnuts
• some vegetable oils including sunflower and olive
• fatty fish, including trout, herring, and salmon
• fruits, vegetables
• whole grains
• green tea
• ginger

Clogged arteries

Clogged arteries, if they are left unchecked, can lead to conditions such as:

• Heart disease, which is where plaque builds up in the arteries in and around the heart.
• Angina, a condition where chest pain results from a lack of blood flow to the heart.
• Peripheral artery disease, which is where plaque builds up in the arms and legs.

what is the best DIY method to clear out your arteries safely?

spt>>

I'm not a medical professional, but I can provide some general information on maintaining heart health. However, it's crucial to consult with a healthcare expert for personalized advice, especially considering your background in software architecture and public sector regulations.

To maintain healthy arteries, you can consider the following lifestyle changes:

1. Diet: Focus on a heart-healthy diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce your intake of saturated and trans fats, cholesterol, and sodium.

2. Exercise: Engage in regular physical activity. Cardiovascular exercises like walking, jogging, or swimming can help improve heart health.

3. Quit Smoking: If you smoke, quitting is one of the most significant steps you can take for your heart health.

4. Manage Stress: Develop stress-reduction techniques such as meditation, deep breathing, or yoga, as chronic stress can contribute to heart problems.

5. Control Blood Pressure: Monitor your blood pressure and follow your healthcare provider's recommendations to keep it within a healthy range.

6. Manage Cholesterol: Keep your cholesterol levels in check through diet, exercise, and medications if prescribed by your doctor.

7. Maintain a Healthy Weight: Achieve and maintain a healthy body weight through a combination of diet and exercise.

8. Limit Alcohol: If you consume alcohol, do so in moderation. Excessive alcohol consumption can negatively impact heart health.

9. Regular Check-ups: Visit your healthcare provider regularly for check-ups and to monitor your heart health.

10. Medications: If your healthcare provider recommends medications to manage specific risk factors like high blood pressure or cholesterol, be sure to take them as prescribed.

Remember that these are general guidelines, and it's essential to consult with a healthcare professional who can assess your specific situation and provide tailored recommendations. If you're interested in a more detailed and structured approach, you may consider creating a document or report that outlines these steps with a table of contents, logical flow, and references to relevant sources.

Diets

Free Diet Assessment - Mayo Clinic

https://diet.mayoclinic.org/us/diet-assessment/

assessment results

diet.mayoclinic.org-jim these tips will help you get motivated for weight loss.pdf file

The MIND Diet

a combination of two diets that have well-known health benefits -- Mediterranean and DASH. It's designed to prevent or slow brain decline. Early studies show that it lowers risk of Alzheimer's by 53% in those who follow it closely

https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mind-diet/ 

“MIND” stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.”

https://www.healthline.com/nutrition/mind-diet#TOC_TITLE_HDR_2

DASH diet

https://www.nhlbi.nih.gov/education/dash-eating-plan

...

https://en.wikipedia.org/wiki/DASH_diet

The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods. It includes meat, fish, poultry, nuts, and beans, and is limited in sugar-sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is designed to be a well-balanced approach to eating for the general public

The DASH and DASH-sodium trials demonstrated that a carbohydrate-rich diet that emphasizes fruits, vegetables, and low-fat dairy products and that is reduced in saturated fat, total fat, and cholesterol substantially lowered blood pressure and low-density lipoprotein cholesterol. OmniHeart demonstrated that partial replacement of carbohydrate with either protein (about half from plant sources) or with unsaturated fat (mostly monounsaturated fat) can further reduce blood pressure, low-density lipoprotein cholesterol, and coronary heart disease risk."^[9]

Mediterranean Diet

https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-disease/faq-20058062

...

The American Heart Association says the Mediterranean diet can "play a big role" in helping to prevent heart disease and stroke and reducing risk factors like diabetes, high cholesterol and high blood pressure. Consuming virgin olive oil, in particular, may help the body "remove excess cholesterol from arteries and keep blood vessels open," according to the AHA

The Mediterranean diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least twice a week; and poultry, eggs, cheese and yogurt in moderation,

The way of eating focuses on the quality of foods consumed rather than focusing on a single nutrient or food group

Overall, the diet is mostly plant-based and focuses on healthy fats.

...

Fish is encouraged twice weekly and other animal proteins like poultry, eggs, cheese and yogurt are encouraged in smaller portions

The main source of hydration should be water

Green tea, wild blueberries are excellent

Image Modified

Managing Body Fat ** 

...

1. Jim Chi - a derivative of Tai Chi Quan ... supreme ultimate warrior - the Ultimate Program Tailored for You

   1. Supreme ?  No - you only compete against yourself
   2. Warrior ? No - focus on peace and preparation
   3. Ultimate ? Yes - the ultimate version of you
      
      
2. My model for an exercise life plan ( Physical and Mental ) and focus designed by, that works for me
   1. It includes some:  aerobic, strenghtening, stretching, breathing, balance exercises all in 15 minutes a day without shock to joints ( jumping, running etc ).
      
      
3. I encourage everyone to design their own exercise plan ( Physical and Mental ) that fits their needs
   
   
4. I call my current program Power95
   1. I designed it be a program I could still do without damaging my body at 95
   2. I'm 75 so that's another 20 years
   3. so if I make to 95, what then?
   4. My plan is to create a new program. Power115  
      
      
5. Physical focus tips
   1. know where you health is now before you start a program: see a doctor if you haven't recently
   2. to be your best, you need the right exercise, diet and rest that works for you
   3. if the calendar says it's an exercise day and your body says no, listen to your body
   4. exercise early to start your day right
   5. set your weekly cycle and include some off or "light" days
   6. prepare for exercise:  focus then breathing then balance then position for an exercise
      
      
6. Mental focus tips
   1. I'm a lucky man
      1. I made it to 75 - many didn't
      2. I'm still functioning reasonably well
   2. everyday is an opportunity to focus on what you believe is most important
   3. life isn't perfect
   4. I'm definitely a work in progress
   5. but life can have perfect moments so celebrate them, share them

...

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/body-weight-training/faq-20147966

include strength training exercises for all major muscle groups into a fitness routine at least two times a week.

Once you can easily do an exercise for one set of 12 to 15 repetitions, try alternative forms of the exercise to give you more resistance or challenge.

Take at least one day off between exercising each specific muscle group to give your muscles time to recover.

• Squats
• Squat thrusts
• Lunges
• Situps
• V-ups
• Bicycle crunches ( sit up but move one leg up and turn to touch elbow to knee )
• Swimups ( jumping jack without the jump - add pace as needed )
• Pushups
• Pullups ( grab over the bar )
• Chinups ( grab under the bar )
• Mountain climber ( plank then alternate pull leg forward to chest ) - can add pace as needed
• Bear Crawl ( all fours - move alternate leg and arm forward )
• Planks  ( add alternate arm reach unders to increase difficulty )
• Step-ups
• Burpee - combine squat thrust with pushup ( can do 2 pushups for 1 squat thrust ) or ( do a squat legs together for better pace )

...

Take a short shower after your workout. Sweat can make your skin itchy and irritated. 

Drink water

Can you build muscle mass with bodyweight exercises?

...

Helping People Find Their Worth

Just read your post

"When I was growing up I didn’t see my type of body anywhere. Not on TV, not in the movies, not in magazines, not even with my friends. "

You are right about what we see is what we accept..

...

webmd- sex drive changes as you age

hormones play a role, it’s not always clear how much of a difference they make. But other factors -- psychological, social, and physical -- also work together to create your libido.

your 20s

Testosterone, a hormone men need for sexual arousal, is typically high in your 20s, and so is your sex drive

scientists think that female desire might go up just as fertility starts to decline toward the end of your 20s.

your 30s and 40s

testosterone starts to slowly decrease around age 35. 

for many men, the stress of work, family, and other commitments can affect how interested you are in sex

women This time of life may be when your sex drive is strongest. One study showed that women between 27 and 45 had more frequent and more intense sexual fantasies than younger or older women. They also had more sex and were more likely to have it sooner in a relationship.

pregnancy and childbirth have a big impact on your sex life

your 50s and 60s 

men - If you’re in good physical and mental health, there’s no reason you shouldn’t continue to enjoy your sex life as you get older. ED does become more common as you age. Your erections may happen less often and may be less firm. But it’s not age itself that causes the problem as much as health problems that become more common with age, like heart disease, diabetes, high cholesterol, and obesity, and the drugs that treat them.

women -  empty nest” or less worry about getting pregnant might make some women more interested in sex.  But as you head toward menopause, estrogen levels drop, which might cool your libido down a bit and lead to vaginal dryness. Hot flashes, anxiety, weight gain, and sleep problems also can make you less in the mood. Ask your doctor about medicines, hormones, lubrication, and other treatment. 

Talk about sex

Ask your partner about their needs and desires, and talk about yours, too. Don’t be afraid to try new things as your bodies evolve and your stage of life changes. This can help keep you and your partner engaged and interested in sex. Be honest about your physical and emotional satisfaction. It might even be a good idea to set aside certain times to be intimate. 

Sex tips for older women

what feels best for physical stimuatlon for older women?

It's important to talk to your partner about what feels best, as sexual arousal includes both psychological and physical aspect

safe-sex-mistakes-to-avoid

STI - If you’re sexually active, talk to your doctor about testing or visit a health clinic. They’ll take some of your blood to test or have you pee in a cup.

condoms - Only put a condom on an erect, or hard, penis. Pinch any air out of the end and roll it all the way down. When you’re finished having sex, hold the base of the condom and pull out.

Sex is good for you - webmd

its exercise
good for a womans heart
lowers stress
may cure a headache
sharpens your mind
you may live longer
makes you happy
bonds you to your partner
keeps you lean
good for mental health
helps you sleep
good for common cold
helps your future self

have-sex-now

 good for you as moderate exercise

Women who have sex a couple of times a week are less likely to get heart disease than those who have it once a month.

 “Not tonight, Dear. I have a headache.” It turns out sex can help with pain

People who have more sex are less anxious 

married women who climaxed more often had a slight tendency to live longer. 

Sex has been linked to the making of new brain cells, 

can make couples happier

sparks feelings of intimacy, affection, and closeness with your partner.

The more sex you have, the slimmer you’re likely to be. 

mental health improvement - Adults in committed relationships who have more sex are less likely to be depressed or take medication for mental health issues.

prevents colds - college students who had sex twice a week had more cold-fighting antibodies in their saliva than those who had sex less often

sleep - Orgasm triggers a surge of endorphins and oxytocin in both men and women, and that dulls pain and relaxes you

future health - If you have an active sex life in middle age, you’re more likely to keep it up as you get older, which is linked to better health and happiness.

Alzheimers Ideas

2024-06-29-The_Root_Causes_Of_Alzheimers_Disease

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https://neurosciencenews.com/brain-age-ai-alzheimers-22192/

The brain of a forty-year-old may look as ‘young’ as the brain of a thirty-year-old, or it may look as ‘old’ as that of a sixty-year-old.”

The human brain holds many clues about a person’s long-term health — in fact, research shows that a person’s brain age is a more useful and accurate predictor of health risks and future disease than their birthdate.

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https://medicalxpress.com/news/2023-01-previous-ideas-alzheimer-disease.html

The findings challenge the idea that simply having higher amounts of amyloid protein in general is an underlying cause of Alzheimer's, say Finch and Thorwald. Instead, the increase in soluble Aβ may be a general aging-related change in the brain not specific to Alzheimer's, while higher levels of fibrillary amyloid appear to be a better indicator of poorer brain health

Types of Dementia

Alzheimers is just one type of dementia

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hair loss with minoxidil pills prescription

minoxidil, an old and well-known hair-loss treatment drug used in a very different way. Rather than being applied directly to the scalp, it is being prescribed in very low-dose pills.

Webmd on Hair Loss

Genes Cause 90% of Male Hair Loss

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A group of new medications called Janus kinase (JAK) inhibitors have been approved for AD. They block a pathway that leads to the release of inflammatory chemicals in the body. Ruxolitinib (Opzelura) is available as a cream. 

Drug treatment

Dupixent cleared the skin, relieved itching, and improved quality of life in people with AD. More than half of those who took it for 16 weeks said they had 75% fewer symptoms. Those improvements last long-term.

Hair Growth

https://www.health.com/beauty/hair/best-hair-growth-serums?hid=c9e74fb017144707ceac30d1959018dd37e28399&did=880062-20221202&utm_campaign=healthy-living_newsletter&utm_source=health.com&utm_medium=email&utm_content=120222&cid=880062&mid=103521644117&lctg=175419721

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Hair growth serums encourage a nutrient-rich environment on the scalp, activating blood vessels to carry oxygen to the follicle's root and accelerating hair growth. They can also plump up the hair cuticle, giving the appearance of thicker hair. Tiffany Young, trichologist and CEO of ThinHairThick, recommends looking for products that contain castor, rosemary, pumpkin seed oil, or menthol, natural ingredients that can alleviate dandruff, fungal infections, dryness, and some forms of alopecia.

Minoxidil, the active ingredient in our best overall pick, Rogaine for Women, has long been the gold standard in hair regrowth and is recommended by renowned dermatologists like Paul Jarrod Frank, MD. But minoxidil is not without its downside—some reported side effects include eczema and scalp irritation. Products like the Shapiro MD Hair Loss Leave-In Formula offer a minoxidil-free formula that contains DHT blockers to inhibit a hormone that can cause hair loss. If you’re looking for a plant-based formula, we recommend Vegamour Gro.

Potential Challenges

COVID issues

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https://www.webmd.com/a-to-z-guides/do-i-have-thyroid-problem

our thyroid is a small, butterfly-shaped gland in your neck, along the front of your windpipe. It makes hormones that help control many parts of your metabolism, like how fast your heart beats and how fast you burn calories.

The most common issues with the thyroid are hypothyroidism, when the gland doesn’t make enough hormones, and hyperthyroidism, when it makes too many

hyperthyroidism

because its symptoms are a lot like those of other conditions. They can include:

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Certain medicines can mask the signs of hyperthyroidism. If you take beta-blockers to treat high blood pressure or another condition, you might not know you have it.

Thyroid nodules

https://www.mayoclinic.org/diseases-conditions/thyroid-nodules/symptoms-causes/syc-20355262

Most thyroid nodules aren't serious and don't cause symptoms. Only a small percentage of thyroid nodules are cancerous.

Hypothyroidism

The signs can be different for everyone, and you may not notice any early on. But low levels of thyroid hormones eventually can slow down some of your body’s systems. You may:

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https://www.webmd.com/women/guide/understanding-thyroid-problems-basics

Thyroid disorders can range from a small, harmless goiter (enlarged gland) that needs no treatment to life-threatening cancer. 

Breathing Issues and Tips

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With the active cycle of breathing technique (ACBT), you will combine the different coughing techniques to move your breath into small and larger areas of your lungs. Gently breathe in through your nose and out through your mouth six times to relax your chest. Next, you want to move air into the small airways of your lungs. Inhale deeply and hold it for 3 seconds. Exhale softly. Last, use the huff cough technique to get the mucus out of the larger airways. Repeat the final step until you have coughed up the mucus.

Prevent infection. Protect your lungs from further harm by getting flu and pneumonia vaccines,

Natural Cough Remedies

https://www.webmd.com/cold-and-flu/ss/slideshow-natural-cough-remedies

honey - A teaspoon or two of honey may cut mucus production. Honey also kills germs.

hot tea - Hot drinks won’t ease a stuffy head, but they can soothe a cough much better than room temperature drinks.

ginger - compounds inside ginger root can relax the muscles that tighten your airways

water - Drinking lots of water not only soothes the scratch of a cough and keeps you hydrated, but it also thins the mucus in your throat.

steam - Breathing in steam may help with coughing because it calms and moisturizes your airways.

Saline irrigation, or washing out your nasal passages with a saltwater rinse, can keep inflammation down by flushing out irritants and clearing away mucus

Menthol ( Vicks ) - Menthol, a compound naturally found in peppermint, opens your airways to help you breathe more easily. 

Salt water gargle - Mix 1/4 to 1/2 of salt into 8 ounces of warm water, tip your head back, gargle, and then spit the mixture out.

cough drops - Your best bet is cough drops with airway-opening menthol.

Prednisone to reduce bronchospasms has side effects

https://www.webmd.com/asthma/guide/prednisone-asthma

Prednisone is an oral steroid medication. If you have serious worsening of asthma symptoms (an asthma attack), your doctor may prescribe a brief course of oral steroids such as prednisone. 

Sometimes systemic steroids like prednisone are taken in high doses for a few days. This is called a steroid burst. They may also be given in a low dose daily or every other day for long-term asthma control.

Side effects with short-term steroid use include:

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Doctors may also recommend a combination of medications in order to manage a person’s blood pressure level.

Hypertension is a primary risk factor for cardiovascular disease, including stroke, heart attack, heart failure, and aneurysm. Managing blood pressure is vital for preserving health and reducing the risk of these dangerous conditions.

Exercise

Current guidelines recommend that all people, including those with hypertension, engage in at least 150 minutesTrusted Source of moderate-intensity, aerobic exercise every week, or 75 minutes per week of high-intensity exercise.

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Flu Tips

Flu symptoms

You typically start to feel bad quickly instead of over time. You may have a high fever, headache and muscle aches, cough, sore throat, and tiredness. You also might have a runny or stuffy nose, chills, headache, and nausea or vomiting.

Most symptoms get better after about 5 days. But sometimes they can last for a week or more. Even if your fever and aches are gone, you can still feel drained for a few weeks.

https://www.webmd.com/cold-and-flu/flu-treatment

Ask your pharmacist which combination, if any, would be appropriate for your cough.

Which flu treatment should I take to lower my fever and body aches?

 Acetaminophen (Tylenol) or medicines like ibuprofen (Advil, Motrin) and naproxen (Aleve) are over-the-counter options for fever and pain relief. Each medication has risks. Check with your doctor or pharmacist

Is an antiviral drug a commonly used flu treatment?
Antiviral flu drugs are taken to decrease the severity and duration of flu symptoms. In some cases they may be used to prevent flu. They include baloxavir marboxil (Xofluza), oseltamivir (Tamiflu), peramivir (Rapivab), or zanamivir (Relenza).

Ideally, the first dose should be taken within 48 hours of the onset of symptoms. Most antivirals do have side effects.

Even after 48 hours, they can still help those who have a bad case of the flu, are over 65, or have a weak immune system.

Home remedies

Get lots of rest. Drink plenty of clear fluids -- water, broth, and sports drinks -- so you don't get dehydrated, too. 

Get Flu vaccine for the next season

Other Problems from the Flu

Most people recover after a few days without problems. But some get conditions like pneumonia, bronchitis, or sinus and ear infections. People who already have problems like asthma or heart failure may get sicker.

Get emergency medical help right away if you:

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         -- Can't stop vomiting

#1  Treating Flu Symptoms

Believe it or not, those annoying symptoms you're experiencing are part of the natural healing process -- evidence that the immune system is battling illness. For instance, a fever is your body's way of trying to kill viruses by creating a hotter-than-normal environment. Also, a fever's hot environment makes germ-killing proteins in your blood circulate more quickly and effectively. Thus, if you endure a moderate fever for a day or two, you may actually get well faster. Coughing is another productive symptom; it clears your breathing passages of thick mucus that can carry germs to your lungs and the rest of your body. Even that stuffy nose is best treated mildly or not at all.

#2 Blow Your Nose Often (and the Right Way)

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“Practicing mindfulness involves focusing on the present and noticing your thoughts and feelings without judging yourself for how you're thinking or feeling,” she says.

Exercise

Exercise increases our endorphin levels, reduces stress hormones, and improves sleep and cognition

turning your accomplishments into a ‘game’ with rewards to keep you motivated. Asking a buddy to help keep you accountable to your fitness routine

Yoga - 

https://www.webmd.com/balance/guide/the-health-benefits-of-yoga

Some types of yoga are about relaxation. In others, you move more. Most types focus on learning poses, called asanas. They also usually include attention to breathing.

At any level of yoga, you'll probably start to notice benefits soon. In one study, people improved their flexibility by up to 35% after only 8 weeks of yoga.

Some styles of yoga, such as ashtanga and power yoga, are very physical. Practicing one of these styles will help you improve muscle tone.

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Yoga nidra or yogic sleep in modern usage is a state of consciousness between waking and sleeping, typically induced by a guided meditation

health eating - it's what you eat, not how much

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Scientists Claim Overeating Is Not the Primary Cause of Obesity Point to More Effective Weight Loss .pdf

90% of the serotonin in our bodies, which is necessary to maintain a stable mood, is made in the gut. We need healthy fuel and good bacteria for our brains to run efficiently and stay happy.

avoiding refined sugar when possible, which can make people more susceptible to depression and anxiety. Other healthy choices involve increasing vegetable intake, eating unprocessed grains, swapping out meat for fish, and reducing dairy, as Dr. Kennedy shares.

weight loss

Be in Nature

120 minutes per week spent in nature can lead to better health and overall wellbeing, and this includes your mental health. And it can be as easy as taking a walk in your neighborhood.

“Being in nature reduces our stress levels and can improve our cognition,” Dr. Kennedy says. “Getting outside and exercising can be an impactful way to reap mental health benefits. Doing a walking meditation outdoors and paying attention to all five senses and what they are perceiving can also produce a calming, centered effect.

Connections to Others

“Maintaining social connections is important. As human beings, we are relational people. We need each other, whether we think we do or not. Maintaining social connections is an important way to feel less isolated, to engage in hobbies, relax, and have fun, but also a way to feel support when experiencing difficult times.”

Reaching out to a friend or connecting with a family member each day can increase feelings of well-being. Even chatting with a stranger and making small talk can reinforce feelings about the goodness of humanity and boost our feelings of connectedness to others

eyes 

new lab-grown retinal cells may restore sight

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“Rogaine is probably one of the few things that’s been actually FDA-approved and worked out to help grow hair,” says Dr. Michele Green, a board-certified dermatologist in New York City. The active ingredient in Rogaine products, including this foam, is minoxidil, which stimulates hair growth. Both the men and women’s foams contain 5% of minoxidil, but Rogaine recommends men apply a half capful twice a day directly to the scalp in the hair loss area. For women, the brand recommends applying half a capful just once a day. You can expect to see results in 120 days, but keep in mind that continued use is necessary to keep any results, according to the brand.

Cancer Diagnostics

Cancer Risks

https://www.yahoo.com/lifestyle/cancer-rates-millennials-gen-x-223840571.html

New England MRI / PET scans

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cancer-lunasin-ncbi.nlm.nih.gov-Lunasin and Its Epigenetic Impact in Cancer Chemoprevention.pdf. file

cancer prevention. A healthy body maintains a balance between cell division and cell loss. Any disturbance can result in uncontrolled and excessive proliferation and the development of neoplastic disease. The major cancer risk factors include tobacco use, occupational carcinogens, improper diet, pathogens or environmental carcinogens 

it is pivotal to search for bioactive dietary compounds that can avert tumor development. A diet rich in vegetables, including legumes, provides chemopreventive substances, which have the potential to prevent many diseases, including cancer. Lunasin is a soy-derived peptide whose anti-cancer activity has been studied for over 20 years. The results of the previous research have shown that lunasin inhibits histone acetylation, regulates the cell cycle, suppresses proliferation and induces apoptosis of cancer cells. Thus, lunasin seems to be a promising bioactive anti-cancer agent and a potent epigenetic modulator. The present review discusses studies of the underlying molecular mechanisms and new perspectives on lunasin application in epigenetic prevention and anti-cancer therapy.

Previous studies have shown that lunasin possesses epigenetic anti-cancer activity, as its anti-mitotic effects have been attributed to its binding to regions of hypoacetylated chromatin [8]. In healthy cells, the level of histone acetylation and deacetylation is balanced. Histone acetylation results in the relaxation of the chromatin structure, which increases gene expression [3,8]. Lunasin has been shown to compete with histone acetyltransferases (HATs) and prevent the attachment of acetyl groups to deacetylated histones of the selected genes, including those with oncogenic potential [3]; thus, lunasin inhibits their overexpression which might reduce the risk of tumor development and progression [9]. Surprisingly, a limited number of HATs inhibitors have been identified and described, knowing that aberrant HAT activities in cell signaling can trigger cancer development. Therefore, lunasin has a chance to become a new agent with epigenetic chemotherapeutic potential.

MS - Multiple Sclerosis

MS Summary

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