Advanced Age Management

01/09/2026

01/09/2026

A 2025 clinical trial found that adults who supplemented with vitamin D for four years significantly reduced telomere shortening.

01/09/2026

01/08/2026

Given the weight of your head, this positioning can stress and damage your neck, shoulders and back. Stiffness, soreness or sharp pain in your neck and shoulders are signs that you’re spending too much time hunched over your phone. Over time, this sort of persistent strain can contribute to arthritis.

01/08/2026

The most pro-inflammatory food component is saturated fat, which is found in meat, dairy, eggs, and junk. These products also contain other pro-inflammatory food components, such as cholesterol and trans fat.

The most anti-inflammatory food component is fiber. It appears that an increase of just 10 extra grams of fiber per 1,000 calories would equate to four fewer years of cellular aging. Now, of course, diets high in fiber go hand in hand with diets with significant amounts of fruits, vegetables, and whole grains. So, fiber may just be a marker of eating lots of whole, healthy plant foods.

Anthocyanins, the antioxidant pigments that give berries their bright red, blue, and purple colors, have been shown in dozens of randomized controlled trials to reduce inflammation.
Turmeric, garlic powder, and ginger powder were also found to reduce interleukin-6 (IL-6), a marker of inflammation. However, antioxidant supplements, specifically vitamins C and E, beta carotene, and selenium, as well as turmeric supplements, provided no benefit for reducing markers of inflammation.

How else can we bring down inflammation? By changing our overall diet.

When individuals switched to strictly plant-based nutrition, their diets flipped to become anti-inflammatory. Not all plant-foods are anti-inflammatory, though. If all we do is boost our intake of less healthy plant foods, like juice, white bread, white potatoes, soda, and cake, we can end up with more inflammation. A really clean diet of whole plant foods can also significantly reduce levels of Lp(a), something we didn’t even think could be achieved with diet, as well as drop our LDL cholesterol. It can reduce levels of inflammatory markers, too. We’re talking about a 30 percent drop in C-reactive protein and a 20 percent drop in IL-6.

Cutting down on both animal products and processed foods, while increasing intake of whole plant foods, may be the most effective dietary strategy to combat inflammation.
How Not to Age is out now! Borrow a copy from your local library or order one today: https://see.nf/HNTABook

Watch the videos “Which Foods Are Anti-Inflammatory?” at https://see.nf/plantshift and “What to Eat to Prevent Telomere Shortening” at https://bit.ly/3Y2jXsR. Learn more about anti-inflammatory diets at https://see.nf/3PxxVid.

PMIDs: 23941862, 26039142, 28866452, 28298267, 29570620, 31669599, 32147056, 31121255, 30949665, 32147845, 20399082, 29546309, 25532675, 30927000, 30014498
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01/08/2026

01/08/2026

A low purine diet is often prescribed for people with hyperuricemia — high levels of uric acid in their blood — which can lead to gout and kidney stones. Purine in our foods breaks down into uric acid in our bodies, so reducing dietary purine helps reduce uric acid levels.

01/07/2026

Farmer’s walks transform your physique and mindset by boosting grip strength, posture, core stability, cardiovascular fitness, balance, and mental resilience.

This simple exercise engages the entire kinetic chain—from forearms to glutes—delivering full-body gains without complex routines or equipment.

The article outlines seven key benefits, explains common mistakes (like shoulder rolling and speed walking), and provides optimal set, duration, and weight guidelines.

You’ll learn how to scale farmer’s walks for strength or endurance and explore variations for advanced core challenges.

Dive into the full article to master this powerhouse move.

01/07/2026

In the 1940s, women’s fitness was framed as a beauty ritual rather than health or strength training, relying on vibrating belts, roller massagers, and passive machines for “reducing” bulges without effort.

Gyms were “reducing salons” where sweating and muscle-building were deemed unfeminine, and women often exercised in dresses or high heels.

Today’s fitness culture celebrates strength, functional training, and empowerment, from barbell workouts to performance activewear.

Exploring this shift reveals not only technological and fashion changes but also evolving perceptions of women’s resilience and wellness.

More insights and a vintage-inspired modern routine await in the full article.

01/04/2026

Consuming 3 to 4 eggs daily can do more for your body than most people realise. Packed with high-quality protein, eggs provide all nine essential amino acids, supporting muscle growth, repair, and overall strength. They are rich in choline, a nutrient critical for brain health, memory, and focus. Regular egg consumption has also been linked to improved eye health thanks to lutein and zeaxanthin, powerful antioxidants that protect against macular degeneration.

Despite old myths about cholesterol, multiple studies have shown that for most healthy individuals, eating several eggs daily does not raise harmful cholesterol levels. In fact, eggs can improve heart health by increasing HDL, the “good” cholesterol. They are also low in calories yet highly nutritious, making them perfect for weight management.

Adding 3 to 4 eggs to your diet can energize your mornings, boost mental clarity, support muscle growth, and protect long-term health. Whether boiled, scrambled, or poached, these little nutritional powerhouses are among the simplest ways to enhance your daily wellness.

01/04/2026

Sugar fuels every cell in the brain -- and your brain sees sugar as a reward, which makes you keep wanting more. If you often eat a lot of sugar, you're reinforcing that reward, which can make it tough to break the habit. Tips to tame your sweet tooth: https://wb.md/3GQYTk8