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  • Dr. Matt

5 Uncommon Health Habits to Lose 15 pounds after age 50

“Everything changed when I turned 50. My body hurts. I feel tight all over. It's easier to gain weight and harder to lose it.”

The brutal truth is that health gets more challenging after 50.

Here's some good news: you can still live with great energy, good mobility, and lose weight after age 50.

BUT, but, but, you HAVE to be willing to live different. You have to willing to do the basics. Again. And Again. And Again.

However, there are some less common health habits that you should implement. These are small changes that can have a massive impact on your health long-term.

Here are my 5 somewhat unique tips for health after 50.

1. Drink Sparkling Water

The first time I let my son try sparkling water, he said "That's spicy!" A few minutes later, he asked "dad, can I have some more of that spicy juice."

Sparkling water will forever be known as "spicy juice" in my house.

Drinking water is one of the easiest ways to improve your health. But it's boring. Most people don't drink enough water.

To make it more palatable and more likely to drink, try sparkling water.

Choose mineral waters like Peligrino or Topo Chico over carbonated waters like Lecroix. Mineral water has actual minerals that play an important role in our health.

If you want to be lean and healthy, very few (if any), of your calories should be liquid. There are the obvious liquid calories like soda, beer, wine, and cocktails. But there are the less obvious ones like juice and smoothies. These fly under the stealth banner of being healthy. Yet, often they are high in sugar and low in nutrients.

Feel free to drink water, sparkling water, coffee, tea, and bone broth. Most other beverages should be kept to a minimum.

2. Let It Ferment

There was a fascinating study done on mice. Researchers took fecal mater (poop) from obese mice and put it into the colon's of normal weight mice. And guess what? The normal weight mice got fat. They gained weight even though their diet didn't change. The opposite happened when the put fecal mater from normal weight mice into obese mice.

Scientists hypothesize that by altering the variety and quantity of various gut bacteria, we can either lose or gain weight. There is carry over to humans. New research links the bacteria in our gut to weight loss or gain.

If you struggle with your weight, it's safe to assume you need to improve your gut bacteria. You can increase the diversity and health of your gut by eating a diet full of probiotic rich foods.

Foods like Kefir, Sauerkraut, pickled cucumbers and kimchi. These are foods which have been naturally fermented. They contain a TON of bacteria.

New research shows that kefir (fermented milk) has the power to increase gut bacteria linked to good mental health AND metabolism. We love Raw Farms Organic Keefir.

3. Get serious about tracking

We are rarely honest with ourselves. Especially when it comes to how much we eat.

According to a study at Cornell University, everyone does it. Normal weight people underestimate calorie intake by about 20 percent. Overweight people underestimate by as much as 40 percent! Another study compared people's recall of their food to what they actually ate shows that people can under-estimate their intake by up to 1000 calories a day.

Most people can't remember. And when they do remember, they get it way wrong... even though they'd swear they're right.

That's just human nature. We're horrendous at remembering.

That's why we don't rely on memory. We write stuff down.

Knowing more about your food intake and your eating decisions makes you more self-aware. More self-awareness means you're in charge.

Here are my top 3 tips for Food Tracking

1. Record other useful notes about each meal.

For example:

  • How hungry were you when you started eating?

  • How full were you when you finished?

  • Was there something interesting or special about this meal (e.g. "Mom's recipe"; "organic chicken from market", etc.)?

  • Anything else noteworthy about the situation (e.g. "Rushing to meeting"; "Great birthday dinner!")?

2. Record what you eat immediately.

Memory is very untrustworthy. Don’t try to reconstruct your food intake in the evening or the next day; you’ll likely forget a few things or misjudge the portion sizes.

Here’s where a notebook or your phone comes in handy. If you’re at work or out to lunch, just pull out a small pad of paper and quickly jot down your food. Or snap a photo. (Pretend to be a gourmet foodie and say it's for the gram.)

3. Record everything.

In other words, everything you put in your mouth must go in the food journal.

If you eat a Reese’s peanut butter cup at 4:13 PM, write it down.

From time to time, we all eat things that don’t help us achieve our goals. And that’s fine. Keep it real and don't BS yourself.You can always clean the slate and take the next positive step.

So make a promise to yourself to include everything you eat or drink.

4. Do These 12 Exercises

Any exercise program can get your muscles burning and sweat flowing. Programs like Cardio Dance, Bootcamps, Crossfit, and Orangetheory are all great at this. But it takes an intelligent exercise program to get someone 50+ sweaty without injuring them.

I've heard this story WAY too many time "I started doing ____ exercise program. It was going great for a month or two. And then _____ started to hurt. I tried to keep going, but eventually it was too painful and I quit."

Sounds familiar?

We've worked with thousands of people over the age of 50. Most of them have experienced injuries when they start exercising. Our 12 Movement Standards are designed to get you ridiculously strong without getting you injured.

Check out the BEST 12 exercises for mobility, longevity and metabolism.

Here is Dr. Erik explaining the 12 Standards.

5. Never Stop Moving

We can look to the "Blue Zones" for an example of aging well. Blue Zones are regions of the world with a hyper-concentrated number of centenarian (people who live beyond age 100).

A commonality all regions share is a high volume of physical activity. These folks are not pedaling away on a spin bike, or going to cardio bootcamp classes. They are doing everyday movements. They walk to the grocery store, they go for hikes and they do chores around house.

They never stop moving.

If you want to be maximally healthy, you need to do the same.

Build long walks into your daily routine. Plan a few long weekly hikes. Walk to the store whenever you can. Get a standup desk.

Find ways to move more.

BONUS: They are not surrounded by healthy community

You are the sum of the people you spend the most time with. If you have a close friend that's overweight, you are 57% MORE likely to be overweight yourself.

Humans are communal creatures. We do what we see the people around us do.

If you want to be healthier, surround yourself with healthy people.

At Village, we've created this community. Our clients are normal people who have decided to get serious about being healthy.

If you're ready to get help, we are here.

Fill out the form below and we can get in touch.

Dr. Matt

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