The Science of "Inflamm-aging"
As we pass age 60, our bodies enter a state of chronic, low-grade inflammation known as Inflamm-aging. This is the root cause of joint pain, heart disease, and memory decline.
Simple Vital Nutrition focuses on Alkaline-forming foods and Anti-inflammatory fats to flip the switch back to repair mode.
Common Symptoms to Address:
- 1 Stiffness in the morning (Joint Lubrication)
- 2 Slower recall and "Tip-of-the-tongue" syndrome
- 3 Rapid weight gain around the midsection
Biological Shifts & Counter-Measures
| Target System | Age-Related Decline | Nutrition Fix | Vitality Lifestyle |
|---|---|---|---|
| Muscle (Sarcopenia) | 1-2% loss of mass annually; lower protein absorption. | Leucine-rich proteins: Eggs, Whey, Soy, Chicken. | Resistance training with 8-12 reps per set. |
| Cardiovascular | Arterial stiffening & higher systolic pressure. | Nitrates & Potassium: Beets, Spinach, Bananas. | Zone 2 Cardio (Brisk walking where you can still talk). |
| Cognitive Function | Shrinkage in the prefrontal cortex; reduced synapses. | DHA & Anthocyanins: Blueberries, Salmon, Walnuts. | Neurobics: Brushing teeth with your non-dominant hand. |
| Bone Matrix | Osteoclast activity outpaces bone building. | Vitamin D3 + K2: Grass-fed butter, sunshine, sardines. | Daily jumping or "heel drops" to stimulate osteoblasts. |
♀️ Women: The Calcium Paradox
Post-menopause, calcium often ends up in your arteries instead of your bones if you lack K2.
Nutrition: 1,200mg Calcium + Magnesium Glycinate.
Avoid: Phytic acid (excessive raw grains) which blocks absorption.
♂️ Men: The Testosterone Anchor
Low T-levels lead to "Visceral Fat" (belly fat) which increases heart risk.
Nutrition: Zinc & Boron (Pumpkin seeds, Raisins).
Lifestyle: Stop late-night snacking to allow GH release during sleep.
The 7-Day Anti-Aging Protocol
This plan is designed to optimize mTOR (growth) in the morning and Autophagy (cleanup) in the evening.
Monday
Steel-cut oats with hemp seeds (Protein + Fiber)
Metabolic StimulusTuesday
Wild-caught Sardines on Avocado toast (Omega-3 overload)
Metabolic StimulusWednesday
Mediterranean Salad with Chickpeas & Feta
Metabolic StimulusThursday
Roasted Cod with Turmeric-spiced Cauliflower
Metabolic StimulusFriday
Grass-fed Beef Burger (No Bun) & Sweet Potato
Metabolic StimulusSaturday
Lentil Pasta with Fresh Pesto & Pine Nuts
Metabolic StimulusSunday
Poached Eggs with Sautéed Spinach & Garlic
Metabolic StimulusThe "Simple Vital" Swap Guide
Remove these (Pro-Inflammatory)
- ❌ Canola/Corn Oil: Oxidizes at high heat, damaging arteries.
- ❌ High Fructose Syrup: Major contributor to "Brain Fog."
- ❌ Enriched Flour: Spikes insulin and causes glycation (wrinkles).
Add these (Biological Fuel)
- ✅ Extra Virgin Olive Oil: Loaded with Oleocanthal (Natural Ibuprofen).
- ✅ Fermented Vegetables: Heals the "Leaky Gut" common in seniors.
- ✅ Raw Cacao: Boosts blood flow to the brain's memory center.