How to be healthy

We’re living longer, but our health is living shorter…

Here’s what we can do to change that and live longer and healthier:

The average health span in America is 63 years old versus the average lifespan is 79 years old. This means we are living 14 years of a low quality life. People can live a long time but be in poor health for much of their lives, while others may live shorter lives but enjoy good health until the end. So how do we live a good healthy life until the end?

Here are ways to focus on our health to live a longer and healthier life:

1. Get a quarterly / yearly blood test.

How to increase health span

This is what you want to test:
1. Complete blood count.
2. Comprehensive metabolic profile, (liver, kidney)
3. Test your hormone levels, (thyroid, testosterone, estrogen, DHEA, IGF), HgA1c, HsCRP,
4. Cholesterol levels
5. Vitamin D, B12, Magnesium.
6. You’ll also want to take your blood pressure, weight, body fat percentage, muscle mass percentage, bone density, and visceral fat weekly. (You can buy an at home blood pressure testing cuff and an inbody scale.

Go over your results with your health care provider and see which lifestyle changes you need to make to optimize your levels.

2. Get on the Mediterranean Diet.

Mediterranean Diet for the best health

The Mediterranean diet is based off the foods and cooking styles of countries bordering the Mediterranean sea. This diet has fresh fruits, vegetables, whole grains, nuts, and healthy fats such as fish and olive oil. By following this way of eating, you are also eliminating processed foods. Studies have shown that a diet high in processed foods is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. By eliminating these foods and focusing on whole foods, you can reduce your risk of these diseases.

The Mediterranean diet has been shown to:

1. Reduced risk of chronic diseases: Studies have shown that following a Mediterranean diet can reduce the risk of chronic diseases such as heart disease, stroke, and type 2 diabetes.
2. Improved heart health: The Mediterranean diet is rich in healthy fats, which can help lower cholesterol levels and reduce the risk of heart disease.
3. Better cognitive function: Research suggests that the Mediterranean diet may help to protect against cognitive decline and reduce the risk of Alzheimer’s disease.
4. Weight management: The Mediterranean diet emphasizes whole, nutrient-dense foods, which can help promote feelings of fullness and reduce overeating. Studies have shown that following this diet can help with weight loss and weight management.
5. Improved gut health: The high fiber content of the Mediterranean diet can promote healthy digestion and improve gut health.

3. Test your Glucose (GHA1C) levels. This is your 3 month average Sugar Intake:

test sugar levels

You can buy a glucose monitor online and test yourself! These are the results you want to look for:
OPTIMAL: Less than 5.2
PREDIABETES: 5.7
DIABETES: Greater than 6.5

4. Edit your diet:

eat healthier foods


1. Remove all processed foods from your house (items with an ingredient list, processed meat in your fridge, any white carbs, and vegetable oils like corn or canola oil.
2. Adopt the principles of the mediterranean diet into your lifestyle. (mostly vegetables, some high quality meats, and good fats.)
3. Reduce your portion size to a small plate.
4. Only use avocado oil or coconut oil to cook, and olive oil for flavoring.
5. Eat 1 gram per kilogram of protein per body weight.
6. Start to eliminate all sources of sugars from your diet (sodas, juices, candy, etc).
7. Drink a at least 2 to 3 liters of good quality alkaline water per day.

5. Strength Training and Move your body!

strength training is so good for you
1. Strength training is essential over the age of 40 to prevent metabolic issues and bone loss.
Strength train 2 to 3 times a week.
Work Large Muscle groups
Take Creatine Supplement
Eat enough protein

2. Get up and move your body every 5 minutes for every 45 minutes that you are sedentary (Laying down, sitting at your desk…etc.)

3. Create an exercise routine to include the following:
a. HIIT training (3 sets of 45 seconds intense activity followed by a 3 to 4 minute break)
b. Strength training every other day with progressively heavier weights.
c. Yoga and stretches on recovery days.

4. If possible, see a trainer at least once a month for form adjustments and motivation.

5. Keep your bones and energy strong by taking vitamin D and exercising.

6. Track your Visceral fat, bone density, fat mass, and muscle mass yearly with a DEXA scan.

6. Create a Healthy Sleep Routine:

healthy sleep routine

1. A quiet and dark space.
2. Keep the room at 68 degrees Fahrenheit.
4. Eliminate blue light before bed. (put all screens on yellow light if you must use them before bed and use blue light blocking glasses as often as you can).
5. No electronics 1 hour before bed.
6. Use a noise machine.
7. Drink a decaffeinated herbal tea such as chamomile before bed.
8. Be outside for the sun while it’s out during the day and be outside for the moon and darkness to come out to reenforce your circadian rhythm.

7. Test your heart:

improve heart health and lower risk of heart disease
Heart disease is the leading cause for death in the US. Test your heart Plaque (fatty deposits), Coronary CA Score, and Coronary CT Scan.
1. Managing stress is super important for your health. Try meditating and deep breathing at least once a day to help manage stress.
2. Quit Smoking
3. Maintain a healthy weight.

7. Hyperbaric Oxygen Therapy

Hyperbaric Oxygen Therapy for longevity


Hyperbaric Oxygen Therapy has shown to increase life longevity and promote overall health and wellness.
1. HBOT can increase your telomeres length by 39%!
2. As we age, our Telomeres shorten, which causes cell death.
3. As cells die, we are more vulnerable to disease and illness.
4. By flooding our body with oxygen, we are keeping cells healthy and our body ready to fight off illness.
5. This can cause you to live not only a longer life, but a healthier life as well.
6. The best protocol is doing 60 sessions of Hyperbaric Oxygen Therapy, 5 days a week for 3 months.
7. You can do Hyperbaric sessions at Oxynergy2 in Beverly Hills! You can Book here

8. Infrared Sauna Sessions

infrared sauna benefits

Infrared saunas use infrared heaters to emit radiant heat that is absorbed directly by the body, rather than heating the surrounding air like traditional saunas. Here are some potential benefits of infrared saunas:
1. Improved cardiovascular health: Infrared sauna sessions can increase heart rate, improve blood flow, and lower blood pressure, which may help improve overall cardiovascular health.
2. Pain relief: Infrared sauna sessions may help alleviate pain associated with conditions like arthritis, fibromyalgia, and muscle strains.
3. Detoxification: Sweating during an infrared sauna session can help the body release toxins like heavy metals and chemicals through the skin.
4. Improved skin health: Infrared saunas may help improve skin health by increasing blood flow and promoting collagen production, which can improve the appearance of wrinkles and fine lines.
5. Stress reduction: The heat and relaxation of an infrared sauna session can help reduce stress and promote relaxation.
6. Improved athletic performance: Infrared saunas may help improve athletic performance by increasing blood flow to muscles and reducing muscle inflammation.
7. Improves Cellular Health: it directly increases cellular health and longevity by decreasing oxidative damage. Oxidative damage over time is the root cause of aging and of all diseases of aging.

You can do Infrared Sauna Pod Sessions at Oxynergy2 in Beverly Hills! You can Book here

In conclusion, remember to get yearly blood tests, get on the Mediterranean lifestyle diet, monitor your glucose levels, edit your food, prioritize your sleep, watch your heart health, exercise, and do Hyperbaric Oxygen Therapy!