Let’s take another look at the top tips from all our experts. In this episode, they explain why you need to listen to your body and take responsibility for your health. They get into using techniques like yoga, meditation, and saunas to develop resilience and the benefits of being active and doing strength training. They discuss the importance of addressing micronutrient deficiencies, avoiding junk food, and intermittent fasting. You will also learn how much difference your mindset makes, and how smiling more and making a concerted effort to be happier will lead to a longer and healthier life.
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The Biggest Top Tips for Function Health and Longevity
- Develop resilience. Learning to respond to situations rather than reacting will help you do that. Heating your body in a sauna and then taking a cold shower will also help you develop resilience.
- Becoming more active and doing strength training will ensure that you stay healthy, get stronger, and live longer.
- Be happy, practice gratitude, and try smiling more. Life is so much easier when you are grateful for what you have, and when you take yourself less seriously and focus on the positives in life!
Top Longevity Tip #1
Make friends with people of all different ages. Consciously making friends with people older and younger than you as well as those the same age as you will make your life much richer! (0:20)
Listen to the full episode with Dr. Beverly Yates here.
Top Longevity Tip #2
Develop resilience. When you learn to respond to situations rather than react to them, you will develop resilience. It takes time to become aware of your reactions. Techniques like yoga, breath work, and meditation will help create the space to choose how you want to respond to situations, instead of reacting immediately. (0:57)
Listen to the full episode with Dr. Achina Stein here.
Top Longevity Tip #3
Know your genetics. Knowing your genetics will help you mitigate risks before they become problems. (2:17)
Listen to the full episode with Dr. Rajka Milanovic Galbraith here.
Top Longevity Tip #4
Address your micronutrient deficiencies. That will give your body what it needs to fill up its metabolic reserves and ensure that you give your body its best fighting chance when you experience stress, start to age, or get challenged with a chronic disease, (2:38)
Listen to the full episode with Thomas Pennel here.
Top Longevity Tip #5
Smile more. It is easy to smile when you don’t take yourself too seriously. (3:22)
Listen to the full episode with Amy Stark here.
Top Longevity Tip #6
Leveraging your DNA will allow you to live longer. (3:29)
Listen to the full episode with Dr. Robert Whitfield here.
Top Longevity Tip #7
Strength training is essential if you want to get stronger and live longer! It is the only way to increase your metabolism without doing oxidative damage. (3:52)
Listen to the full episode with Debra Atkinson here.
Top Longevity Tip #8
Getting enough sleep will ensure that you wake up feeling refreshed with all the energy you need to face the day. (4:29)
Listen to the full episode with Dr. Lauren Tessier here.
Top Longevity Tip #9
Your mindset makes all the difference! With the right mindset, you will be able to do whatever you want to do, regardless of your age. (5:07)
Listen to the full episode with Claudia Muehlenweg here.
Top Longevity Tip #10
Paying attention to your body, and listening to what it says to you will keep you in touch with what your body needs. Finding a provider who can reflect on those things will help you understand what your symptoms are telling you about your body. (5:27)
Listen to the full episode with Dr. Kelly Feller here.
Top Longevity Tip #11
The best way to protect yourself from life’s challenges is to ensure that you keep filling up your metabolic reserves. (6:52)
Listen to the full episode with Thomas Pennel here.
Top Longevity Tip #12
Be active! Movement means everything to your body. Reflexology science shows that standing upright and moving around is vital because it evens out the pressure points on the bottoms of our feet. (7:12)
Listen to the full episode with Chris Gibson here.
Top Longevity Tip #13
Good health starts with food, so don’t eat garbage. It also helps to slow down and take the time to appreciate where you are. (7:48)
Listen to the full episode with Dr. Ruth Roberts here.
Top Longevity Tip #14
Stay happy and practice gratitude every day. Surround yourself with good people and focus intentionally on the positive things in life. (8:00)
Listen to the full episode with Kevin Ellis here.
Top Longevity Tip #15
Sit in an infrared sauna to heat your body from the inside out. Then go and take a cold shower. The contrasting temperatures will stress your body, which will boost your resilience and activate survival genes that will lead to longevity. (8:31)
Listen to the full episode with Dr. Titus Chiu here.
Top Longevity Tip #16
Do a 20:20:20 rule. That means never do anything up close for more than 20 minutes without taking a break for 20 seconds and looking at something 20 feet away. (9:05)
Listen to the full episode with Dr. Bryce Applebaum here.
Top Longevity Tip #17
Intermittent fasting is an excellent way to control your weight and feel great! It gives your digestive system a break and allows it to recover. (9:19)
Listen to the full episode with Ken Swartz here.
Top Longevity Tip #18
Your longevity is your personal responsibility. So take care of your body every day, and get involved in your health care to make sure that you are healthy. (10:33)
Listen to the full episode with Dr. Dan Cardelicchio here.
Which top tip will you use first? Start with one and see how the quality of your life improves. For everything else, call the Integrative Health and Hormone Clinic today and schedule your first appointment at 319-363-0033.
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Integrative Health and Hormone Clinic
Podcast Production by Team Podcast
Dr. Stephanie Gray 0:06
Welcome to the your longevity blueprint podcast. I'm your host, Dr. Stephanie gray. My number one goal with the show is to help you discover your personalized plan to build your dream health and live a longer, happier, truly healthier life. As you know twice per year, I combined all the top longevity tips from my guests to make a short episode summarizing the snippets and this season is no different. Thank you again to all the experts who have donated their time and knowledge guesting on the show, I couldn't have done this without them. All right, let's get to those tips.
Unknown Speaker 0:41
I think my top longevity tip is to make friends with people of different ages.
Unknown Speaker 0:47
Unknown Speaker 0:48
My mother shared that with me several years, actually, before she passed. And it's one of the most valuable things that she ever shared with me is a long list of things my mom gave such a generous, amazing loving woman. But I have to say she was right. You know, if I hit my 40, she said, make sure you consciously make friends with people, different ages, people older than you, people your age and absolutely reach for people younger than you. And I've taken her advice. And I have to say my life is much richer for it.
Dr. Rajka Milanovic Galbraith 1:17
So I think in one word, it would be or two, let's say it's two words developing resilience. Ultimately, when a person learns how to respond to a situation, as opposed to reacting to a situation, they develop resilience, it takes time to be aware of your reactions. And there's methods of doing that, like doing body work like yoga, breathwork, meditation, all of these things create this gap of having a thought feeling memory, emotion, or physical sensation, and creating a space to then respond as opposed to immediately reacting. And sometimes those reactions aren't even even happened without our awareness. So if we increase that space, then we can choose how we want to respond to it, you know, and the way we increase that space is looking at patterns, looking at what it is that's happening, why is it happening, being curious about it, creating that space and breathing through it, and understanding yourself and connecting to yourself, your mind your spirit, your body and developing a response. And by doing that you will then develop resilience.
Unknown Speaker 2:38
I would have to go with know your genetics, I really would know your genetics because the world is becoming increasingly more and more toxic. And there's going to be a point when that burden exceeds everyone's ability to detox. That's unfortunate. And but yeah, know your genetics so you can mitigate the risks before it's a problem.
Thomas Pennel 2:59
My top longevity tip would be to address your micronutrient deficiencies would be to make sure that we are giving our body its best ability to fill up the stockpile and metabolic reserves because I know I've said that a bunch fill up the gas tank make sure that as we age as we become physiologically stressed mentally stress, emotional stress, cardio, metabolically stressed, whatever it may be, as we age and approach chronic disease, which let's be honest, most of us are going to challenge or have challenges with through the course of our life. If you don't congratulations, good for you. But most of us are going to have a challenge where we experience chronic disease, your body's going to look for those micronutrients. So by taking high quality products that increase our metabolic reserves, fill up our gas tank, they're gonna give your body its best fighting chance as we age, absolutely.
Dr. Ruth Roberts 3:43
Smile, smile more.
Unknown Speaker 3:45
Don't take yourself so seriously. I mean, essentially what you can smile if you don't take yourself seriously.
Dr. Robert Whitfield 3:51
So I think as we move forward, we're gonna leverage DNA to live longer. And the way we do that is looking at these analyses with artificial intelligence. So for instance, the fox three gene is the big aging chain, that's something that we need to hack and work backwards from with dietary changes and nutraceuticals.
Dr. Kelly Felmer 4:13
So in strength training, in case you missed it, right, so if you want to be stronger, longer, it's literally the only way that you can increase your metabolism without doing oxidative damage. Gaining the strength and gaining the lean muscle mass keeps our metabolism in check helps you then alleviate your risk of so many diseases of the brain of the muscle and of the bone. So it's definitely strength training and I don't care if you're watching and you're 90 We know you can see results starting at 90
Dr. Lauren Tessier 4:49
And if he feels a student and sleep my little one had a sleep regression back in August and I had been up late a night owl and I started going to bed with him at 830 Every night, and now I'm up at 5am. Well, someone who would sleep till like 11, if I could, so getting enough sleep and being able to just factor that in, even if it's something that doesn't seem right or fit, right, if you can make it work, it's so amazing to wake up early and engage yourself and go for a walk and, and have that space.
Claudia Muehlenweg 5:28
It's really the mindset, in my opinion, because if you consider yourself old, and you're like, Oh, I'm too old to do this. No, you're not, you know, maybe you need to modify things. But especially with your vision, don't say that you're that you can see anything like be like, I'm young, my eyes are young, I'm keeping my eyes down. That's my top tip.
Dr. Kelly Felmer 5:48
Listening to your body, and hearing what it has to say, because when I'm talking with somebody, if I pay attention to how they describe something, it always gives me the clue. And I actually tell them how much I love it when they gave me all the answers of what their body actually needs. It's having a provider first, who helps to reflect those things to say, but this is what you're telling me? Yes, that symptom, but that's what it says about your body about how its functioning and gave me the clues to know what to test but more importantly, already how to support you. We definitely find when I've worked with someone for a while they learn how to better listen. And there's definitely people who listen really well in the beginning. But if we can listen together the clues that say when you know it's not right, and it's not right, it doesn't matter that you had this test, you had this scan, you had this blood work, you had this and it says you're normal, you don't feel normal, then something's not working the rights. And so if we listen hard enough for those clues, we get the right places to at least start. And then that gives us the launching pad for things to change. And we can hear the other symptoms, then once we get the main things out of the way.
Thomas Pennel 7:13
You're going to be challenged, I'm going to be challenged doctor, you're going to be challenged Mr. Bodies are going to be challenged, whether it's physiological stress, or whatever it may be over the course of our lifetime. And the best way to protect ourselves is to make sure that we're filling up our metabolic reserves. And we're making sure that we're keeping that gas tank as full as possible. Because you never know when you need to jump in that car and start driving.
Chris Gibson 7:33
You got to be active, be movement is everything. I don't care if it's walking, you don't have to be a runner. Although if you want to do that you can but 20 minutes a day, evening walk so important to be standing upright and moving around and letting your body even out all these pressure points and our bottoms or our feet. You know, there's reflexology science behind that as the pads of our feet are work, it balances out for me it just so many things. So our bodies designed to use things in the environment to stay healthy and it needs to sit all the time. That's the scariest thing to me too is not to be able to.
Dr. Ruth Roberts 8:10
It's got to start with food. If you're eating garbage, it's the old garbage in garbage out. And next to that it's taking time to slow down and appreciate where you are.
Kevin Ellis 8:21
Make sure that you're happy. Everything that you do, just make sure that you're happy. Surround yourself with good people find the positive things in life, it's very easy, like we're wired as humans to focus on the negative. Like that's just you know, we're geared to focus on those things. That's a survival mechanism. But we need to actually intentionally focus on the positive things that are happening in our life, practice gratitude, be grateful for the moments you have, and the things that we have every single day.
Dr. Titus Chiu 8:53
Sauna by sitting specifically an infrared sauna, I heat my body up kind of like a shish kebab from the inside out. And then immediately afterwards, I'll go take a cold shower. So a lot of research is looking at the contrast between like temperature hot and cold as being this really good stressor for your body to boost that resilience that we're done. So that's one of my favorite ways. Again, there's a ton of research looking at how that can activate certain survival genes leading to longevity.
Dr. Bryce Applebaum 9:27
Everyone should be doing a 2020 20 rule, which means with screen time with near work with anything up close, never more than 20 minutes without taking a break for 20 seconds and look at something 20 feet away.
Ken Swartz 9:41
One that also could help tip is intermittent fast. I used to be a little heavier than I am now. And I did the you know the various dietary things, you know, I did like the three wines, flour, mill tea, all those things. I did this I do that. But when I started intermittent fasting, that was the only thing that ever really worked for me and downtown LA High School. And I feel great. Like a lot of times I digest the times and you can think about it, you know, I didn't really understand that. But, you know, look at the average person to get up in the morning, maybe have breakfast at eight. And you know, they gamble lunch, they go home, maybe they have dinner, like at seven, eight, nobody knows. And then they're eating snacks, like so, you know, the lady at the Washington told me, your digestive system was working like 1618 hours a day. If you work 16 or 18 hours a day, you'd be exhausted and have a hard time, you know, performing. It's the same way the digestive system. So when you do intermittent fasting, you know, your digestive system is working for six, maybe eight hours a day, and the rest of the time it has time to rest and recover. And like my digestive issues went away when I did remember fasting, you know, I lost the weight. I just have more energy and just Yeah, so that's, that's my number one health recommendation from my own personal experience.
Dr. Dan Cardellichio 10:53
This is a personal responsibility, your longevity, personal responsibility. It's not the responsibility of anybody else. You need to take your health in your own hands. This is something I'm really serious about. This is something I talk about a lot. We're coming out of stuff over the last two years, it is a personal responsibility to make sure that you are healthy. It's a personal responsibility to make sure that you can fight off things. It's a personal responsibility to make sure that your biochemistry, your cholesterol, your autoimmune, whatever that is for you is taken care of. You need to be involved in your health care. You need to do every single day it's just not a sometimes thing. It's an all the time thing. I think that Lou Holtz or Vince Lombardi said that, you know winning is not a sometimes thing it's an all the time thing. You have to do this every single day of your life.
Dr. Stephanie Gray 11:51
I think my top favorite tip from this episode was to make friends with people of different ages. What great advice also know your genetics address your micronutrient deficiencies incorporate strength training, smile more and practice gratitude every single day. If you haven't seen it yet, check out my free 14 Day gratitude journal on the homepage of my clinic website. I h h clinic.com. You can download again for free. And as Dr. Dan said, you need to take your health into your own hands and my hope is that this podcast has given you tips to do that well.
The information provided in this podcast is educational no information provided should be considered to be or used as a substitute for medical advice, diagnosis or treatment. Always consult with your personal medical authority.
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