1. Aim for 1 gram of protein per pound of body weight.
Focus on most of your protein coming from animal foods such as grass-fed meat, pastured eggs, fish, shellfish and organ meats.
2. Lower your carbohydrate intake, particularly refined carbohydrates.
I typically aim for 100 to 150 grams of whole food carbs per day but this can increase on heavy workout days. The typical American consumes around 350-400 grams of carbohydrates per day so aiming for 100-150 grams is certainly lower than the Standard American Diet.
3. Reduce your intake of refined sugar.
4. Struggling with a sugar craving? Or need an idea for a healthy snack?
I like to eat greek yogurt, raw organic pecans and raw wild honey (you can also add berries to this as well). This makes for an excellent snack that can quickly stop a sugar craving in its tracks!
5. Perform resistance exercise 3-5 times per week for 45 minutes each session.
As we age we lose muscle. Thus, performing some form of resistance exercise is important for health and vitality. This can either be body weight exercises, resistance bands, cables, or free weights. Start lifting now, your mind and body will thank you for it.
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