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How Omega-3 Contributes to a Longer, Healthier Life

by with No Comment healthNutrition

Omega-3 fatty acids are essential fats that are crucial to our overall health. There are three main types: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA are primarily found in fatty fish like salmon, mackerel, and sardines, while ALA is found in plant oils such as flaxseed, chia seeds, and walnuts. These fatty acids are vital for various bodily functions, including heart health and brain function, and they reduce inflammation. Since our bodies can’t produce Omega-3 alone, getting them from dietary sources or supplements is important to maintain optimal health and well-being. This is how Omega-3 contributes to a longer, healthier life and why you need it.

Heart Health Benefits

Omega-3 fatty acids are renowned for their significant impact on cardiovascular health. They help reduce triglyceride levels, fats found in the blood that can increase the risk of heart disease when elevated. 

Additionally, Omega-3s have been shown to prevent arterial plaque formation, reducing the risk of heart attacks and strokes. These fatty acids support the endothelium, the lining of blood vessels, helping to keep arteries flexible and promoting better blood flow. This reduces the risk of heart disease and supports overall circulatory health. Furthermore, Omega-3s have anti-inflammatory properties that play a role in preventing chronic inflammation, a key factor in the development of cardiovascular diseases. Regular intake of Omega-3 contributes to a longer, healthier life.

Including Omega-3s in your diet is a simple yet effective way to improve heart health and boost your immune system. Whether through fish, plant oils, or supplements, ensuring adequate Omega-3 intake is crucial for maintaining a robust and healthy heart.

Brain and Cognitive Function

Omega-3 fatty acids play a vital role in brain development and function, making them essential for mental health and cognitive performance. These fats are critical components of cell membranes in the brain, supporting neuron function and promoting efficient communication between brain cells. Omega-3s are particularly important during early brain development in infants and children but also significantly benefit adults.

Integrating nutrition, fitness, and mental well-being is key to optimal cognitive function. Omega-3s can help improve mental health and protect against cognitive decline as we age. Their anti-inflammatory properties support brain health, reducing the risk of conditions such as depression, anxiety, and dementia.

Regularly consuming these fatty acids is associated with better mental clarity and a lower risk of age-related cognitive decline. Key benefits include:

  • Improved memory and learning abilities
  • Reduced symptoms of depression and anxiety
  • Lower risk of Alzheimer’s disease and dementia
  • Enhanced focus and attention span

Including Omega-3-rich foods or supplements in your diet, along with regular physical activity and mental exercises, can significantly contribute to your overall mental well-being. This holistic approach ensures that your brain stays healthy and functions optimally at all stages of life.

Anti-Inflammatory Properties

Omega-3 fatty acids are known for their powerful anti-inflammatory properties, crucial for reducing inflammation throughout the body. These fats decrease the production of inflammatory molecules and substances, such as cytokines and eicosanoids. This mechanism helps manage and alleviate symptoms of chronic diseases like arthritis, where inflammation causes joint pain and stiffness. Omega-3s also benefit individuals with autoimmune diseases, such as lupus and multiple sclerosis, by modulating immune responses and reducing the intensity of autoimmune attacks. Incorporating Omega-3-rich foods or supplements into your diet can significantly improve inflammation-related conditions, promoting better overall health and quality of life. This makes Omega-3s a valuable addition to any anti-inflammatory regimen, contributing to managing and preventing chronic and autoimmune diseases.

Omega-3 and Longevity

Omega-3 fatty acids have been linked to increased lifespan and overall longevity. Numerous studies have shown that a higher intake of Omega-3s is associated with reduced mortality, particularly from heart disease and other chronic conditions. These healthy fats help maintain cardiovascular health, support brain function, and reduce inflammation, all contributing to a longer, healthier life.

Research indicates that Omega-3s can lower the risk of fatal heart attacks, strokes, and other life-threatening conditions by improving blood vessel function and reducing blood clot formation. Moreover, the benefits of healthy fats for women are particularly noteworthy, as Omega-3s have been shown to support reproductive health, reduce symptoms of menopause, and decrease the risk of breast cancer.

These essential fats promote longevity and improve quality of life by supporting various bodily functions and protecting against chronic diseases. This makes Omega-3s a crucial component of a balanced, health-conscious diet.

Incorporating Omega-3 into Your Diet

Despite its importance, 99% of Americans don’t get enough Omega-3s. The recommended daily intake varies, but generally, adults should aim for 250-500 mg of combined EPA and DHA. To increase Omega-3 consumption, include fatty fish like salmon, mackerel, and sardines in your meals at least twice a week. Plant-based sources like flaxseeds, chia seeds, and walnuts are excellent for those who prefer non-fish options.

Practical tips include adding flaxseed oil to smoothies, sprinkling chia seeds on yogurt, and snacking on walnuts. When choosing supplements, opt for high-quality fish or algae oil, ensuring they contain adequate amounts of EPA and DHA.

Reading labels and choosing fortified foods can also help boost intake. By making these dietary adjustments, you can ensure you’re getting enough Omega-3s to support your overall health and well-being.

Embracing Omega-3 for Enhanced Longevity and Health

Incorporating Omega-3 fatty acids into your diet is essential for a longer, healthier life. These healthy fats support heart health, boost brain function, and reduce inflammation, contributing to overall wellness and longevity. Omega-3s help prevent chronic diseases, enhance cognitive abilities, and improve mental health, making them a crucial part of a balanced diet. Despite their importance, many people don’t get enough Omega-3s, so it’s vital to include sources like fatty fish, plant oils, and supplements in your daily intake. By doing so, you can also see how Omega-3 contributes to a longer, healthier life.

Test Don’t Guess

If you wish to test your levels of Omega 3 please purchase your Omega 3 Index test here.  It’s a simple pin prick of your finger that you can do in the comfort of your own home.  It will help you identify how much you need to supplement to increase your levels.  The test is only $60 and provides you with valuable information.  Want to skip the testing and go right to a professional grade supplement?  This one is my favorite: High Potency Omega 3

As always, if I can be of service to you personally, please don’t hesitate to reach out for a consultation.  

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How Mindful Eating Can Transform Your Relationship with Food

by with No Comment healthNutrition

We all know it’s easy to eat without thinking. We often find ourselves munching on snacks while working or scrolling through our phones during meals. This lack of attention can lead to unhealthy eating habits, weight gain, and a troubled relationship with food. Mindful eating is a practice that encourages you to pay full attention to the eating experience, and it can transform your relationship with food in profound ways.

What Is Mindful Eating?

Mindful eating involves paying attention to your food, moment by moment, without judgment. It’s about experiencing the colors, smells, textures, and flavors of your food. It also involves being aware of your body’s hunger and fullness cues. Instead of eating on autopilot, mindful eating encourages you to savor each bite, creating a more enjoyable and fulfilling eating experience.

Benefits of Mindful Eating

Practicing mindful eating can transform your relationship with food in several positive ways.

Enhanced Enjoyment of Food

By paying attention to the sensory experience of eating, you can enhance your enjoyment of food. When you take the time to notice the colors, smells, and textures of your food, you can appreciate it more. This can make meals more satisfying and reduce the desire to overeat.

Improved Digestion

Eating mindfully can also improve your digestion. When you eat slowly and chew your food thoroughly, your body can break down the food more effectively. This can lead to better nutrient absorption and less digestive discomfort.

Better Portion Control

Mindful eating helps you tune into your body’s hunger and fullness signals. This can prevent overeating and help you recognize when you are satisfied. As a result, you may find it easier to manage your weight without feeling deprived.

Reduced Emotional Eating

Many people eat in response to emotions such as stress, boredom, or sadness. Mindful eating encourages you to pay attention to why you are eating. Recognizing emotional triggers allows you to develop healthier ways to cope with your emotions without turning to food.

Healthier Food Choices

When you eat mindfully, you become more aware of how different foods make you feel. This awareness can lead to healthier food choices. You may start to prefer foods that make you feel good and energized and avoid those that leave you feeling sluggish or unwell.

How to Practice Mindful Eating

Starting with mindful eating may seem challenging, but with practice, it can become a natural part of your routine and can transform your relationship with food. Here are some tips to help you get started:

  1. You don’t have to overhaul your eating habits overnight. Start with small changes, such as mindfully eating one meal or snack each day. Gradually, you can incorporate mindful eating into more of your meals.
  2. When you eat, focus solely on your food. Turn off the TV, put away your phone, and sit down at a table. Eating without distractions helps you to pay full attention to the experience.
  3. Eat slowly and savor each bite. Put your fork down between bites and chew your food thoroughly. This not only helps with digestion but also allows you to fully appreciate the flavors and textures of your food.
  4. Before you start eating, take a moment to assess your hunger. Are you really hungry, or are you eating for another reason? As you eat, pay attention to how your body feels. Stop eating when you feel satisfied, not when you are stuffed.
  5. Pay attention to the colors, smells, textures, and flavors of your food. Notice how the food feels in your mouth and the different tastes as you chew. Engaging your senses can enhance your enjoyment of the meal.
  6. After eating, take a moment to reflect on the experience. How did the food make you feel? Were you satisfied, or did you overeat? Reflecting on your experience can help you make adjustments and improve your mindful eating practice.

Overcoming Challenges

Like any new habit, mindful eating can come with challenges. Here are some common obstacles and how to overcome them.

Busy Schedule

Many people struggle with mindful eating due to a busy schedule. To overcome this, try to set aside specific times for meals and snacks. Even if you only have a few minutes, make a conscious effort to eat mindfully during that time.

Mindful Eating During Stressful Times

Mindful eating can be particularly beneficial during stressful times, such as when planning a move. I was recently talking to a client who found herself way off track due to the stress of packing up belongings and the many things on her to-do list.  She is headed off to Europe with her family for an entire year, and there are so many details to handle.  To help her stay focused on self-care during this stressful time, we practiced pausing, chewing food without distraction, slowing down a bit since she found herself rushing and taking the time to drink some water before a meal.   It’s easy to resort to fast food or skip meals altogether during the chaos of moving. However, taking the time to plan balanced meals can make a big difference on your physiology. Preparation is key!  Consider a variety of meals to plan for moving day and the weeks leading up to the big day, so you have nutritious options ready. This can help you maintain your energy levels and stay focused, ensuring that even on a hectic day, you are eating mindfully and healthily which will lead to better sleep quality and resilience.

Emotional Eating

If you find yourself eating in response to emotions, try to identify the underlying cause. Once you recognize your triggers, you can develop healthier coping strategies, such as going for a walk, talking to a friend, or practicing relaxation techniques.

Social Situations

Eating mindfully in social situations can be challenging. In these cases, focus on enjoying the company and the food. Take small bites, chew slowly, and engage in conversation. Remember that it’s okay to indulge occasionally as long as you return to your mindful eating habits.

Long-Term Benefits

The benefits of mindful eating extend beyond just the immediate pleasure of a meal. Over time, this practice can lead to a healthier relationship with food, better digestion, improved nutrition, and a more balanced lifestyle. By transforming your relationship with food through mindful eating, you can develop a deeper appreciation for the nourishment and enjoyment that food provides.

Transform Your Relationship with Food Through Mindful Eating

Mindful eating is a powerful tool that can transform your relationship with food. By paying attention to your eating habits, savoring each bite, and listening to your body, you can enjoy your meals more fully and develop healthier eating patterns. Start small, be patient with yourself, and remember that mindful eating is a journey, not a destination. Embrace the process and enjoy the positive changes it brings to your life.

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Navigating Emotional Eating: Strategies for Overcoming Stress-Related Weight Gain

by with No Comment healthNutrition

Recognizing the role of emotional eating is very important when it comes to overcoming stress-related weight gain. Many of us turn to food for comfort during stressful times, which can lead to unintended weight gain. Good strategies that help manage this complex issue and a comprehensive approach to maintaining a healthy lifestyle amidst life’s ups and downs are a great help in the process.

The Link Between Stress and Eating Habits

Stress, an inevitable part of life, often leads us down the path of emotional eating. This type of eating behavior is not driven by hunger but by emotions. When stressed, many people find solace in food, especially those high in sugar, fat, or both. It’s important to understand that this is a natural response. Stress triggers hormonal changes, including the release of cortisol, which can increase appetite and cravings for comfort foods. 

 

During this time, our decision-making can become impaired, making it harder to choose healthy options or recognize when we are full. This can lead to a cycle of overeating and guilt, further exacerbating stress. Recognizing this pattern is the first step in overcoming stress-related weight gain. We must develop awareness around these habits, understanding that while turning to food for comfort is a common response, there are healthier ways to cope with stress.

Strategies for Overcoming Stress-Related Weight Gain

In order to properly approach and navigate emotional eating, we all need some strategies. Take a look at some that might help you in the process.

Mindful Eating

This involves paying full attention to the eating experience: noticing the colors, smells, textures, and flavors of food and being aware of hunger and fullness cues. Mindfulness helps slow the eating process, making you more aware of why and how you eat. Once developed, it’s a skill that can significantly reduce the likelihood of emotional eating. 


Beyond just aiding in weight management, mindful eating can transform your relationship with food. It encourages a more harmonious approach, where food is seen as a source of nourishment and enjoyment, not just a coping mechanism. Practicing mindful eating can help you enjoy your meals without overindulging and respond to your body’s needs in a healthy, balanced way.

Establishing a Stress Management Routine

A stress management routine might include activities like yoga, meditation, or even simple breathing exercises. These practices reduce stress and improve your overall well-being, making you less likely to turn to food for emotional comfort. Consistency is key in any stress management routine. Even just a few minutes a day can have a significant impact on your stress levels and emotional state.

 

Finding activities you enjoy and can easily incorporate into your daily life is crucial for long-term success. Whether journaling, taking a nature walk, or practicing mindfulness, the goal is to develop tools that help you navigate stress in healthy, constructive ways.

Focusing on a Balanced Diet

Make sure you are nourishing your body with a variety of foods. Your diet should include:

 

  1. Fruits
  2. Vegetables
  3. Whole grains
  4. Lean proteins
  5. Healthy fats

 

These foods provide the necessary nutrients and help stabilize blood sugar levels, reducing cravings and impulsive eating. Remember, it’s not about depriving yourself but creating a balanced and sustainable eating pattern. This balance also includes allowing yourself occasional treats. 

 

Restrictive diets can lead to a negative relationship with food and potentially trigger more stress and emotional eating. The key is moderation and understanding that a healthy diet is diverse and flexible, accommodating all types of foods in appropriate portions.

Introducing Regular Physical Activity

Regular physical activity is a vital aspect of managing stress and preventing weight gain. Exercise releases endorphins, the body’s natural stress relievers. It’s not just about burning calories but about creating a healthier relationship with your body and improving your mood and stress levels. 

 

Physical activity doesn’t have to be rigorous or time-consuming; even moderate activities like walking or cycling can be highly beneficial. The important thing is to find activities you enjoy, making it more likely that you’ll stick with them. Regular exercise helps in weight management, boosts your energy levels, improves sleep, and enhances your overall quality of life.

Relying on Social Support

Don’t underestimate the power of social support. Talking to friends, family, or a support group about your challenges with emotional eating can provide comfort and accountability. Sometimes, just knowing that others understand what you’re going through can make a huge difference.

Managing Stress During Life Transitions

When going through significant life events, it may be difficult to maintain your routine, and it causes most people an enormous amount of stress. In my personal experience, moving is hands-down one of the most stressful experiences. This stress can significantly impact weight gain and emotional eating. It often triggers emotional eating as a coping mechanism. Some discomforts associated with relocating may be:

 

  • Disrupted Routines: Moving disrupts your daily routine, including meal times and exercise habits. 
  • Limited Cooking and Healthy Eating Options: Your kitchen might be packed up, or you might be in temporary accommodations. This can lead to increased reliance on fast food or convenience meals, often high in calories, fat, and sugar.
  • Emotional Response: Feelings of nostalgia, anxiety about new beginnings, and the stress of organizing can all contribute to emotional distress. 
  • Reduced Physical Activity: With the demands of packing, organizing, and managing the logistics of a move, there’s often less time and energy left for exercise. Physical activity is not only crucial for weight management but also for stress reduction.

 

Whether it’s a local move or a long-distance relocation, the tasks involved can be overwhelming. So, if you are, for instance, moving locally within Connecticut, you should rely on local moving help. Hiring local movers in Connecticut can significantly reduce the stress associated with packing, transporting, and unpacking your belongings. This will ultimately lead to a much more relaxed state and help you avoid emotional eating. 

Getting Professional Help When Needed

There are times when overcoming stress-related weight gain might require professional help. If you find yourself overwhelmed, consider consulting a dietitian, therapist, or counselor. These professionals can provide tailored advice and strategies to help you manage your eating habits and stress levels.

A Journey of Self-Discovery

Overcoming stress-related weight gain is more than just about losing weight; it’s a journey of self-discovery and developing a healthier relationship with food. It’s about understanding your body’s needs, recognizing your triggers, and employing strategies that work for you. Remember, progress is not linear, and every small step counts. Stay patient and persistent, and you will find your way to a healthier, happier you.

Featured image for Client Success Story: Alex Fayn Feels 15 Years Younger After Doing This For Only 5 Months…

15 Years Younger After Doing This For Only 5 Months…

by with No Comment healthNutritionThrive

Alex Fayn is a 45-year-old, father of three, and a busy CEO who just went through a quantified and data-backed transformation that floored the both of us. 

The best part is that it only took him five months to make these changes—and because he took lab tests, we have proof that taking steps towards improving your health adds back years to your life, and life to those years. 

Some of his highlights from this five-month health journey include: 

  • Feeling 15 years younger than he did five months ago 
  • Adding 4 actual years to his lifespan (according to the Telomere predicted age test) 
  • Slowing down his aging from 1.2x per year down to 0.9x per year (that means he ages slower biologically per year than he does chronologically—something that adds up as he continues on his health journey) 
  • Having more energy—and happiness—today than he’s felt in the past several years (this directly helps him in his business) 
  • Lost 40 pounds (and counting!) and reversed his prediabetes
  • No longer relies on alcohol to relax and feel good.  

I wanted to give you the highlights from his health journey before diving into his story, which may be more impressive than his results in bullet point style.

How a Health Scare changed Alex’s Life

As I’ve stated, Alex is 45 years old. He’s a father of three. And he’s a busy CEO.

As you can imagine, running a business and leading a family leaves Alex with not much free time. By his own account, he wasn’t taking good care of himself.

His diet was hectic. His eating schedule was in disarray. His stress levels were high and his health was deteriorating. Before we started working together, he had been diagnosed with prediabetes and he was obese.

But then, Alex had a health scare that forever changed his life:

A few months before Alex booked his initial consultation with me, he went to his doctor for a routine checkup, and was diagnosed with liposarcoma, a rare type of cancer that develops in fatty tissue. He was shocked—and knew instantly that his health needed to take priority, especially as a father and business owner.

There is some connective tissue between obesity and liposarcoma, but the relationship is not entirely clear. Obesity on its own isn’t considered a direct risk factor for liposarcoma, but there are some reasons that suggest a potential risk.

For example, liposarcoma arises from fat cells. Obesity also often means chronic inflammation, which can heighten (and progress) cancer development. Inflammatory processes within fat cells may also contribute to the development or growth of liposarcoma tumors. Genetic factors may also play a role. Lifestyle factors such as a poor diet, sedentary lifestyle, hormonal imbalances and even negative thinking may also contribute to its development and growth.

Alex’s tumor was removed surgically but afterwards, he wanted to do his best to prevent it from happening again—and he spared no expense in addressing all the possible risk factors to help him best prevent it.

That’s when he booked his initial consultation with me, and the rest is history…

The Exact Steps Alex Took To Transform His Health

Alex booked a consultation, and told me he was interested in my Concierge Program, the most comprehensive health package I offer designed for someone who wants to intently focus on their health and longevity.

He was interested in the Concierge Program for a few reasons:

  1. As a business owner, he finds data appealing and compelling, which attracted him to the various lab tests he’d take through this program, including before and after lab tests to show him exactly how much his health has improved over 5-6 months.
  2. Since he had prediabetes, he also was eager to use the Continuous Glucose Monitor (CGM) device (If you’d like to read more about using a CGM device, read this article.)
  3. He also understood that his health is an investment—no different than investing in a stock or in marketing to grow his business.

The Concierge Program is an expensive investment, including weekly 1:1 meetings, advanced tests (which I do not make money on), planning, goal setting, meal planning, mindset coaching, and accountability.

So, what tests are included in the Concierge Program?

Every test I offer is included in the Concierge Program, but which tests I give a certain client depends on them and their unique situation.

The tests I gave to Alex included:

  1. A stool microbiome test: To understand his overall gut and digestive health (one of the most important markers to your overall health)
  2. A Nutrigenomics test: The integrative study of the interaction of nutrition and genes, especially about the prevention or treatment of disease. (If you’d like to read more about Nutrigenomics, check out this article and this article.)
  3. A food sensitivities test: To help him understand which foods fueled his body and which foods hurt his body.
  4. TruDiagnostic’s TruAge Complete: An at-home epigenetic test tells you how old you really are from a biological standpoint, on a cellular level. TruAge Complete gives you the most comprehensive and in-depth look at 75+ biomarkers of aging. And it breaks down your age-related risk of developing various diseases (and even death).

I want to focus on the last test here because Alex has given me the okay to share his lab results with you, so you can see how truly transformative this approach to health can be. After running the various tests on him, I realized he had the most to gain with the TruAge Complete test.

Before we move onto his incredible results, I want to mention something that may appear obvious, but bears mentioning:

Alex did not simply complete his lab tests, do nothing else for five months, and then retest himself. There was a ton of work on his end including:

  • He (mostly) followed my dietary recommendations
  • He followed an intermittent fasting eating schedule, thanks to his CGM, which made him realize that late night eating was the worst thing for his blood sugar as it would stay high all night long. Plus, this data helped him take action—he wasn’t following my advice to finish his last meal early until he could see the impact on his body with the CGM data. Then, everything “clicked.”
  • He cut sugar, flour, alcohol, and refined carbs from his diet
  • He started exercising consistently
  • He started practicing polar plunges (a great way to lower your stress levels)
  • And he even introduced some occasional 36-48 hour fasts

And he did many other “health hacks” that we discussed in our weekly 1:1 meetings. This probably sounds obvious, but I don’t want you to think that simply doing the lab tests (and nothing else to actually improve your health) is the key.

The key is in the marriage between the data you receive from the tests and the work you put in, based on the data, to improve your health.

There are three specific reports I want to focus on in Alex’s case because they’re the best examples to show you how radically his health has improved in the last five months.

The first one is the DunedinPace Report, which shows you his speed of aging.

The second one is an Inflammation Report, showing how his inflammatory markers—perhaps the root cause of all disease—decreased.

Then, the last one is the Telomere Length Report, which uncovers insights into his predicted age.

Before we dive into it, let me end this section with a direct quote from Alex to show you how simple better health can be:

“I was just going to give you my permission to show these results to everybody and I’m happy, excited, stoked. These are amazing results and I want to be an example for other people. Just eat right, exercise, don’t eat sugar, listen to Kristina (and I don’t always listen to Kristina actually… Sometimes I do, but most of the time I just feel what my body needs right now and that’s all.) And I feel the change. I feel literally, probably 15 years younger, like I’m back in my 30s. I have so much energy and happiness and everything in general [has improved].” — Alex

Best part?

He gave me this quote just five months into this journey—and his health will improve to an even more significant degree over the next six months, and especially over the next six years.

Report #1: How Alex Slowed His Aging from 1.2x per year to 0.9x per year (The DunedinPACE Report)

The DunedinPace Report shows you how many biological years you age at the precise moment. But it does this in the most actionable way because it separates what you’re doing now from markers you’ve accumulated from your past or inherited from your ancestry.

The general rule of thumb for this report is you want your rate of aging to be below 1. The average person ages at a ratio of 1:1 in terms of biological age to chronological age. Being below 1 means you’re aging slower biologically than you are chronologically.

Since aging is the #1 risk factor for chronic disease, I cannot overstate the value of this report. But traditional ways to measure age (counting the years since your birth) aren’t always the most accurate. This is why some 70 year olds feel 50, while others feel 90.

Measuring your biological age, instead of just your chronological age, is like having a speedometer for your age.

The slower you age, according to this report, the longer you’ll live. That’s because it’s associated with chronic disease morbidity and mortality. In fact, researchers found that within 7 years from testing those with a faster pace of aging are at a 56% increased risk of death and a
54% increased risk for diagnosis of a chronic disease.

And as I stated, Alex’s DunedinPACE report fell from 1.2x per year to 0.9x per year:

DunedInPACE report from November 2023
From November of 2023, before Alex started making the various health changes explained in this article.
DunedInPACE report from April 2024
From April of 2024, after five months of the health changes Alex made.

Not only is this an incredible transformation in just five months, but by sticking with it, Alex may even be able to lower his speed of aging even more. (The slowest rate of aging reported by a DunedinPACE report is 0.6x per year.)

Report #2: How Alex Decreased Inflammation in His Body (Inflammation Report)

As the field of health, nutrition, and longevity advances, it’s becoming more and more evident that inflammation is at the root of all disease, and may even be the primary cause in many cases. The second point requires more research, but inflammation is intimately linked with a broad range of non-infectious diseases, and perhaps it’s involved in all of them.

This exemplifies why Inflammation is a crucial marker for your longevity. It’s particularly important in cognitive health because it has been linked to beginning stages of dementia and neurodegenerative diseases.

Now, not all inflammation is bad. In fact, acute inflammation is an important part of the healing process. The trouble with inflammation is when it becomes prolonged and chronic. When chronic and elevated levels of inflammation happen in your body, they can mark the development of age-related diseases like cancer, atherosclerosis, and Alzheimer’s.

TruAge’s Inflammation report looks at two distinct markers for measuring the amount of elevated and chronic inflammation: DNAm CRP & IL-6.

The first, CRP, is a special protein your liver produces in response to acute inflammation. Elevated CRP levels are associated with low initial memory and verbal fluency scores. The second, IL-6, is a proinflammatory cytokine that stimulates various acute-phase inflammatory proteins, like CRP. It’s a widely used marker of inflammation that increases with age and is associated with cognitive decline. IL-6 measures have associations with sex, BMI, social
deprivation, alcohol intake, and smoking status. And men tend to have a higher IL-6, on average, than women.

Now let’s see Alex’s CRP levels, which decreased by 24%, and his IL-6 levels, which decreased by 15%, in only five months!

Inflammation report from November 2023
In November of 2023, Alex had a higher CRP level than 89.61% of his peers of the same calendar age and sex. His IL-6 levels were 81.51% higher than his peers of the same calendar age and sex.
Inflammation report from April 2024
In April of 2024, Alex had a higher CRP level than 65.49%—that’s a reduction of 24%—of his peers of the same calendar age and sex. His IL-6 levels were 60.61% higher than his peers of the same calendar age and sex, a decrease by 15%.

Moving on to the final report…

Report #3: How Alex Added Four Years to His Expected Life (Telomere Length Report)

So, what are telomeres and why is their length important for longevity?

Telomeres are designed to prevent unpredictable changes in the DNA strand, keeping the genome stable. Think of them like the plastic tips on shoelaces: Their primary function is to prevent the fraying of chromosomes, keeping the “lace” intact. As a cell ages, its telomere length becomes shorter, just like the plastic tip of shoelaces wears down (and even breaks) over time. When telomere length becomes too short, a cell cannot divide, which causes the cell to become inactive, slowly accumulating damage that it can’t repair, or it dies.

As for why telomere length is important…

Shorter telomeres are associated with both age and disease, including cancers, cardiovascular disease, and age-related disorders.

Shorter telomere length and low telomerase activity are associated with a handful of chronic, preventable diseases including…

  • Hypertension
  • Cardiovascular disease
  • Insulin resistance
    Type 2 diabetes
  • Depression
  • Osteoporosis
  • And obesity

Plus, short telomeres have been implicated in genomic instability and oncogenesis. Older people with shorter telomeres have three times increased risk to die from heart diseases, and eight times increased risk to die from infection diseases.

That said, the rate of telomere shortening and telomere length is critical to your health and pace of aging.

So, how did Alex stack up here in his before and after reports?

Telomere Length Report from November 2023
In November of 2023, Alex’s Average Telomere Length was 6.81 kilobases (Kb), and his estimated telomere age was 69.75.
Telomere Length Report from April 2024
In April of 2024, Alex’s Average Telomere Length was 6.89 kilobases (Kb), and his estimated telomere age was 65.27—a reduction in his estimated telomere age by 4.48 years in just five months!

Ready To Radically Improve Your Health & Longevity in Months, Not Years, Too?

Whenever I talk about longevity, I’m reminded of a quote from The Godfather Part II from Hyman Roth:

“Good health is the most important thing. More than success, more than money, more than power.”

Nothing else matters when you don’t have good health, and I won’t hide the fact that my Concierge Program is an expensive investment. But it could just be the most important investment you ever make in your health, especially if, like Alex, you’re a data-minded person.

That’s what Alex realized, and that’s what you may realize too.

The TruAge Complete Report itself (where the DunedinPACE, Inflammation, and Telomere Length Reports originate from) costs $500 on their own. The CGM that also played an instrumental role in helping things “click” in Alex’s brain is another hefty investment.

But as Alex proves, it’s not only possible to make wild improvements in your health and longevity, but through my Concierge Program, you can make these improvements much faster than you think.

If you’re interested in my Concierge Program, or would like to set up initial consultation to learn the others way I can help you improve your health and longevity, you can see all the services I offer and schedule your initial consultation with me below: 

>> Book Your Initial Consultation Here <<