Health, Heart, And How to Live Holy

RECIPE FOR AGING

Dr. Smith says, “Our perception of aging typically centers around gray hair, wrinkled,
sagging skin, hunched shoulders, curved spine, shuffling gait, and emancipated
extremities.” However, he says, “This traditional thinking that aging automatically means
a dramatic change in appearance and steep decline in function can and should be changed
by taking small, early steps that can keep you feeling and looking younger longer.” To
slow the physical, mental, and spiritual decline of aging, Dr. Smith offers the following

RECIPE:

1.     Find purpose – create intentionality in what you do.

2.   Stay hydrated – consuming enough water throughout the day is critical. Water is needed for many important bodily processes including lubricating and cushioning your joints, maintaining a normal body temperature, protecting your spinal cord, and eliminating waste.

3.    Cut back on salt – too much salt can erode a youthful appearance and create health problems such as high blood pressure, heart disease and put you at risk for having a stroke.

4.    Protect your skin – avoid burning and be sure to use sunscreen and sunblock to protect your skin.

5.    Exercise your heart- regular exercise keeps your heart strong and healthy.

6.    Limit alcohol – the amount of alcohol you consume is what most affects your health.

7.     Sleep long and deeply – proper rest is a necessity for good health. At least seven hours a night is considered a good rule of thumb. Without adequate sleep you put yourself at risk for cardiovascular disease and early death.

8.     Exercise your brain – participate in brain stimulating activities on a regular basis. For example, learn a new language, work on puzzles, or play a memory game.

9.     Visit your dentist – a regular dentist checkup is important to your health. It could make you aware of other health issues going on in your body.

10.    Eat more plants, less meat – plant-based diets lead to less health problems and a longer life.

11.     Stress less – severe chronic stress can speed up the aging process. Take time to go for a walk, listen to music or garden to help relieve stress.

12.    Find your community – build healthy social relationships to establish a sense of belonging.

13.    Increase vitamin C intake – it can boost immunity and improve how your skin ages. Topical vitamin C should be a regular part of your skin care.

14.    Gorge on antioxidants – eat more fruits and vegetables to help you load up on disease fighters (free radicals) that fight against heart disease and cancer.

15.    Fill up on fermented foods – foods and drinks that contain probiotics such as kimchi, kombucha, and aged cheeses have anti-inflammatory and antioxidant properties good for your gut.
 
THE BODY FIX FOR EVERY DECADE

It is never too late to adopt healthy changes. Below he gives simple changes you can
implement at every decade that can aid in battling the aging process:

·    Your 30s – this the decade to be proactive. Nourish your bones and muscles with calcium and protein. If you smoke, stop. Smoking can increase your risk for weakening bones. Develop and maintain a healthy gut. During this decade, it is important to build good muscle mass that will help you in the future. Develop a strong heart and lungs by doing high intensity interval training (HIIT) and strength training.

·     Your 40s – this is a decade of change. Increase antioxidants to fight disease, increase calcium to protect your bones and eat more monosaturated fats to prevent clogged arteries. Prevent joint issues and other chronic conditions by incorporating a regular exercise regimen. Keep in mind that excessive alcohol consumption can harm your liver, brain, and bones.

·    Your 50s – this is the decade to make a difference. “You have the ability to make improvements, delay the onset of health challenges, and put yourself in a position to maintain a life of high-level functioning, whether it be in the gym, at work, or interacting with family and friends at home,” shares Dr. Smith. Increase antioxidants, vitamin C (crucial to boost immunity and to protect your bones and heart) and get enough high fiber foods to keep your gastrointestinal tract regular to prevent diseases such as heart disease, high blood pressure, and high cholesterol. Also, commit to a regular exercise schedule. Focus on building and maintaining muscles, protect your bone health, and make sure range of motion at your joints remains intact. Take care of your skin because this is one of the first places you can see the effects of aging. Moisturize, wear sunscreen, and stay away from tanning beds.

·    Your 60s+ - this is an exciting decade. Consume foods high in calcium, protein, fiber, and omega-3s for brain and heart health. It is also important to stimulate your mind as well with activities such as crossword puzzles, word games, and reading. Help slow cognitive decline by being part of a community. Incorporate balance training to help you maintain stability and equilibrium. Increase bone density with weight bearing activities. Dr. Smith shares how Pat Robertson maintained a good quality of life and participated in vigorous activities (including weightlifting) through the years.
 
DEMO

Dr. Smith says, “Each decade of your life presents different challenges that you must face as you age and as your body evolves.” To help you avoid weight gain and prevent or control some medical conditions, Dr. Smith shares the following foods (which contain powerful nutrients):

·  30s
Calcium (broccoli, cheese) these foods help to build bone mass. 
Iron (roasted chicken, spinach)
Vitamin B9 (avocado, eggs)

·  40s
Antioxidants (artichokes, blueberries)
Monosaturated or polyunsaturated fats (good fats) should be added to your diet with
foods such as pumpkin seeds and sunflower seeds to improve heart and brain health.
Vitamin D (mushrooms, sweet potatoes)

·  50s  
Fiber (apples, black beans) help to keep your gastrointestinal tract working correctly. 
Omega 3 (salmon, chia seeds)
Vitamin C (bell peppers, tomatoes)

·  60s+ 
Eggs, tuna and chicken as well as non-animal-based protein sources such as edamame,
lentils, and peanut butter are needed to maintain muscle mass.
Potassium (bananas, bran cereal)
Vitamin B12 (yogurt, sardines)
 
RECIPE BOOK/BOOT CAMP

In addition to his latest book, Eat Your Age, Dr. Smith offers a recipe book by the same name which offers 150 tasty, affordable, simple, and healthy options for every decade of life. You can order it at: https://doctoriansmith.com/eat-your-age-official-recipe-book/.

He is also doing a 60-day virtual boot camp which started January 6th. Viewers can still access all the exercises and meal plans on Jan 30th.  Note: It's free for those who are following the Eat Your Age plan. You can sign up by sending an email to EATYOURAGE@gmail.com.
                                                                                                                       
ABOUT DR. SMITH

Dr. Smith is a highly sought after speaker and New York Times bestselling author. His fitness books have helped hundreds of thousands of people reduce bad sugars from their diet, lose weight, lower blood sugar levels, and cut the cravings. He was also appointed by President Obama to the President’s Council on Fitness, Sports, and Nutrition. Dr. Smith served as a medical contributor and co-host on The Rachael Ray Show, the talk show, The Doctors and on VH1’s highly rated Celebrity Fit Club. He is the creator and founder of the national health initiatives The 50 Million Pound Challenge and The Makeover Mile. Dr. Smith has appeared on various broadcasts including The Oprah Winfrey Show, The View, Dr. Oz, Steve Harvey Show, The Talk, Larry King Live, and many more. He has written for various publications including Time, Newsweek, Men’s Fitness, and the New York Daily News, and has been featured in several other publications including, People, Redbook, Essence, etc. He has served on the boards of the American Council on Exercise, the New York Mission Society, the Prevent Cancer Foundation, The New York Council for the Humanities, and The Maya Angelou Center for Health Equity.

CREDITS

For more information about Dr. Ian Smith or to purchase his recipe book, click the link! www.DoctorIanSmith.com

NY Times best-selling author; latest, Eat Your Age (Harper Collins, 2025); Former host of The Doctors and medical contributor of The Rachel Ray Show; Served two terms on the President’s Council for Fitness, Sports, and Nutrition under President Barack Obama; Creator/founder of national health initiatives: The Makeover Mile and The 50 Million Pound Challenge; Served on the American Council on Exercise, and The Maya Angelou Center for Health Equity, etc.; Graduate of Harvard, Columbia, and the University of Chicago’s Pritzker School of Medicine; Married to Tristé; Two children