January 2026: Living Stronger - Longer

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Living Stronger - Longer

Living stronger longer isn't about reaching a certain / numeric age, it's about

extending our vital years so we can reach our distant goals and desires.

Many new human life extending ideas are available thanks to the research success of longevity associations throughout the country.

While wishing for future healthy years is far easier than actually seeing it happen, we are very lucky to be in a period where mass volumes of scientific data provide experts with information that can add extra healthy years to our lives..

HOW DO WE BEGIN?

Aging is a complex biological process in all living things. Anti-aging plans must first take into account the current health of Americans by addressing the main conditions that impact our futures:

• Heart disease

• Stroke

• Cancer

Studies on millions of individuals who have suffered from these (as well as the many other diseases that follow), point to over half being caused by poor diets.

Nature does a good job masking the effect of these diseases allowing us to continue life in a somewhat reduced fashion, however, when advanced age hits us, it's usually with poor outcomes.

WHAT WE CAN DO?

There is no substitute for a strong willed mind-set to tap into every advantage available to us to optimize our bodies for healthy aging. This means a serious disciplined approach to focus on the many lifestyle factors that are known to combat most diseases.

In order of importance are:

• Regular exercise

• A plain food diet

• Regular deep sleep

• Stress control

• Mental engagement

• Social engagement

These are the six horsemen to see us through our life extending venture. You may want to add some private life-style habits of your own:

• Meditation

• Hobbies

• Spiritual engagement

• Gardening

• Music appreciation

ANTI-AGING SUPPLEMENTS

Most human health issues, such as aging, are covered by various media outlets. This type of health advice is unregulated and is sometimes used by opportunists to "cash in" on the unsuspecting public. Various pills and elixir's are sometimes offered guaranteeing renewed youth, or re-vitalized brain power. It's in everyone's best interest to thoroughly investigate such products before purchase.

STRENGTH CONDITIONING

The most potent tool to overcome the effects of aging is a regularly scheduled workout program. No other health pursuit compares to it.

Protecting one's muscle mass and strength against the effects of aging is guaranteed to extend your lifespan. Studies prove that age is no deterrent to starting an exercise program. People in their nineties can readily build muscle and strength.

Both muscle mass and strength building requires a dedicated mindset like that of an athlete planning for the Olympics. If your goal late in life is to be able to travel, play with your grandchildren, or just enjoy extra years, maintaining a fit body is the answer.

People who reach advanced age almost always show a daily habit of movement. They do not sit for long periods, or get people to fetch things for them. Here are some minimums:

Walk daily. 7,000 to 10,000 steps a day, or 60 to 90 minutes of total movement.

•   Strength training. 2 to 3 times a week, do leg and back and grip exercises. Do balance exercises (standing on one leg with a chair back close by for safety).

•   Protein. Moderately active people can avoid a protein grams deficit by multiplying. 7 times their body wt.

This gives enough protein grams for a full 24 hours.

It's necessary to get an OK from your health provider before embarking on any new physical activity. Studies show that a moderate amount of physical exercise get the best results.

EAT MEDITERRANEAN

This is the strongest diet linked to longevity. It supports muscle, insulin sensitivity, and gut health.

Core components:

•   Vegetables and greens daily

•   Fruit daily

•   Whole grains and legumes

•  Tree nuts and seeds

•  Fish 2-3x/week

•  Extra virgin olive oil

•  Restrict sugar, refined carbs and ultra processed foods

Carbohydrates:

• Avoid very low carb diets

•  Carbs are fuel for resistance weight training

•  They help reduce muscle breakdown

Key nutrients for muscles (Requires Doctor OK)

Vitamin D

•  Essential for muscle strength

•  Dosage, 1,000-2,000 IU/day

  Omega 3 fatty acids

•  lmproves muscle protein uptake

•  Reduces muscle loss

•  Sources: fish, or 1-2 g EPA/DHA daily

Magnesium

•  Important for muscle contraction and strength

•  Found in leafy greens, tree nuts, seeds and whole grains

Habits of long-lived people

•  Tend to be adaptable, not rigid

•  Are curious and engaged

•  Not obsessed about aging

•  Avoid extremes and fads

This page-thanks to Chat GPT.

Your New Health Order team: Roger and Arlene, January 2026