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How to reverse your biological age and feel young without spending a fortune

If your goal is to live a long and healthy life, there are steps you can take to get your watch back.

Dr. Kara Fitzgerald, an award-winning researcher on DNA methylation (regulation of gene expression), is studying the difference between biological aging and aging over time. Reduce your age and live longer and better. ”

Using Epigenetics – A study of how environment and behavior affect gene expression, this book details an eight-week clinical pilot study led by Fitzgerald.

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Fitzgerald told Fox News Digital that reports of maternity and a decline in life expectancy in the United States urged her to study biological aging. According to the World Health Organization’s latest Life Expectancy Repository, the average life expectancy in the United States is 78.6 years, while the average life expectancy is 66.6 years.

“Our biological age is moving faster in this country than our chronological age,” Fitzgerald said. “And the last 16 years have been spent diagnosing at least one and, for most of us, two chronic illnesses. We are not feeling well. We are not in good health in our later years.”

Statistics show that Americans are aging biologically at a faster rate, but Fitzgerald’s research shows that there are ways to slow it down, and the process is surprisingly simple and cost-effective. increase.

The author of an age-defying lifestyle looks decades younger than him

Eat a nutritious diet

Dr. Kara Fitzgerald’s daily nutritional recommendations for biological age reversal are categorized as follows: 30-35% of carbohydrates (mainly vegetables and low-carb fruits). 15-20% of clean protein; and 45-45% of healthy fat.
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When it comes to reversing biological age, Fitzgerald recommends changing your daily diet to include nutritious foods, herbs, and spices.

“Of course, I want to eat more green and colorful vegetables like beets, and various herbs and plants such as turmeric and green tea in curry. All of these, when taken together, give more genetic expression. It has the ability to turn into a youthful one. “

Other nutritious health foods recommended by Fitzgerald include low-sugar fruits such as avocados, blood oranges, blueberries, grapefruits, and green apples. Clean animal proteins such as eggs, pasture beef, grazing chicken, organic pork (if possible), lamb, and salmon. “Healthy monosaturated, saturated, omega-3 and omega-6 fats” are found in a variety of nuts and seeds.

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According to Fitzgerald, daily carbohydrate consumption should not exceed 35% of calorie intake, most often with fruit and vegetable servings rather than gluten-containing grains. You can eat it. That is, Tom Brady and other gluten-free celebrities who advertised their benefits (Miley Cyrus, Ryan Phillippe, Kourtney Kardashian, etc.).

Exercise moderately

Dr. Kara Fitzgerald's daily exercise recommendations for biological age reversal are broken down: 5 days a week, 30 minutes of exercise.

Dr. Kara Fitzgerald’s daily exercise recommendations for biological age reversal are broken down: 5 days a week, 30 minutes of exercise.
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By exercising moderately every day, it promotes cell repair, sweat detoxification, burns pro-inflammatory fat, and at the same time builds myocardium. According to Fitzgerald, non-exercise can shorten your lifespan, just like smoking.

The good news is that the exercises that help reduce bioage are not always intense.

“Our study also included a moderate exercise prescription. It wasn’t crazy. 30 minutes, 5 days a week, not too difficult, it was like 60-80% exercise.” Said Fitzgerald. “That is, 60% are breathing a little more. Maybe it’s a light sweat, but it’s not very crazy. It’s important to be consistent.”

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Fitzgerald added that many healthy people over the age of 100 practice lifestyles that include certain movements. These exercises range from walking around town, gardening, dancing, cleaning and cycling.

Reduce stress

Dr. Kara Fitzgerald's daily stress reduction recommendations for biological age reversal fall into the category of twice-daily 10-minute meditations.

Dr. Kara Fitzgerald’s daily stress reduction recommendations for biological age reversal fall into the category of twice-daily 10-minute meditations.
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Aside from diet, stress is a major cause of premature aging, Fitzgerald told Fox.

In her own words, “We are very stressed as a nation, and stress is like petrol of aging fire. But research also involves engaging in meditation and maybe yoga and tai chi. Reversing that stress has shown to have a really positive effect on our genetic expression that contributes to its biologically young profile. “

For her clinical trial participants, Fitzgerald prescribed a “basic meditation protocol.” She usually recommends 10 minutes of meditation twice a day, but there are relaxation podcasts and hug sessions with pets and loved ones to help reduce anxiety and other stressors.

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Don’t forget to snooze

Dr. Kara Fitzgerald's daily sleep recommendations for biological age reversal are broken down: 7 hours of rest each night.

Dr. Kara Fitzgerald’s daily sleep recommendations for biological age reversal are broken down: 7 hours of rest each night.
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According to Fitzgerald, getting enough rest is another key to staying biologically young. Getting at least 7 hours of sleep each night not only helps keep energy levels high during the day, but also helps with healthy DNA methylation.

“Sleep-if it’s good, quality will keep us biologically young,” Fitzgerald said. “If you can’t sleep well, change gene expression to something that increases your risk of chronic disease, which increases your biological age.”

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Dr. Kara Fitzgerald’s “YOUNGER YOU: Reduce Bioage, Live Longer, Better” will be available for purchase from January 18, 2022.

How to reverse your biological age and feel young without spending a fortune

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