Fit Beyond 50 Reset Guideendeavorfitwell.com/wp-content/uploads/2016/08/PDF...*Precautions should be taken for anyone starting a new exercise regime. Please discuss your exercise routine

Fit Beyond 50 Reset Guide

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Copyright © 2015 Keri Brooks Health LLC | All rights reserved | www.keribrookshealth.com

Disclaimer: The contents of this booklet are based on the knowledge, opinions, and experience

of Keri Brooks unless otherwise noted. The information in this guidebook does not replace a one-

on-one relationship with a qualified health care professional and should not be considered

medical advice. Keri encourages you to make your own health care decisions based on your

research and in partnership with a qualified health care professional.

Contents Table of Contents ................................................................................................................... 2

Introduction ........................................................................................................................... 3

The 5 Anti-Aging Strategies ..................................................................................................... 4

1) Exercise ................................................................................................................................................. 4

2) Weight Training: ................................................................................................................................... 4

3) Keep your blood sugar in check. ........................................................................................................... 4

4) Keep your fasting insulin levels below 3. .............................................................................................. 5

5) J.E.R.F – Just Eat Real Food. .................................................................................................................. 5

The Top 10 Health & Vitality “Prescriptions” ............................................................................. 6

1) Vitamin D – 2000 - 5000 IU daily .......................................................................................................... 6

2) B12- methylcobalimin – 250-5000mcg daily ........................................................................................ 6

3) Folate (5-methyltetrahydrofloate) – 400-800mcg ................................................................................ 6

4) Turmeric (Curcumin) ............................................................................................................................. 7

5) CoQ10 – 100 mg Ubiquinol (Statin drug users 400-800mg daily )........................................................ 7

6) Alpha Lipoic Acid (ALA): 600 mg daily ................................................................................................... 8

7) Magnesium: 400 mg magnesium daily ................................................................................................. 8

8) Omega 3’s ............................................................................................................................................. 8

9) Polyphenols ........................................................................................................................................... 9

10) Fat - both saturated and unsaturated ................................................................................................ 9

Additional considerations: ...................................................................................................... 10

Lab tests to consider for your annual blood workup: ................................................................. 11

Functional Medicine Testing not offered by most traditional MDs: ............................................. 13

Resources: ............................................................................................................................ 14

http://www.keribrookshealth.com/


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Introduction

You’re getting older but that doesn’t that mean your health and body are destined to

fall apart. What researchers are beginning to discover is that things we have accepted

for decades as “normal parts of the aging process” are in fact, the body’s way of telling

us that it has been depleted of vital life force and nutrients. It’s telling us that it needs to

be supported to operate optimally!

Below are 5 proven health & vitality strategies & the most vital nutrients you need to

redefine what aging looks and feels like and finally feel

RESTED, RADIANT

& BALANCED again!



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The 5 Anti-Aging Strategies

1) Exercise

Just 10-20 minutes of High-Intensity Interval Training has been proven to burn belly fat,

slow cognitive decline and create new brain pathways that keep you sharp, lean and

happy as you age.

Example: Not sure what HITT training is? Warm up for 3 minutes, go as hard as you can

for 30-60 seconds, then recover for 90 seconds. Repeat for a total of 20-30 minutes.

*Precautions should be taken for anyone starting a new exercise regime. Please discuss

your exercise routine with your doctor to ensure that you’ve been cleared for this type

of training.

2) Weight Train:

Weight training helps to build and maintain the muscle you lose every year after the

age of 40. Weight training as little as 2 times per week, has been shown to boost

metabolism, increase muscle tone and testosterone, build bone strength and keep you

looking toned and hot as you age. One of my favorite strength program is TRX. Check is

out HERE. You can join a class or purchase one for your home or backyard.

3) Keep your blood sugar in check.

A reading of between 80-85 is optimal.

◉ Consistently elevated blood sugar is the quickest route to ill health and disease. It’s also the fastest way to pack on excess body fat.

◉ Reduce your intake of all sugars, starches and grains. Track your fasting blood sugar and blood-sugar levels, 1-2 hours after a meal with an over-the-counter blood sugar monitor.

◉ Keep your fructose consumption to under 25 grams per day.


https://video.search.yahoo.com/search/video?fr=aaplw&p=what+is+TRX%3F#id=1&vid=49d94148b05661853cdc40397d8fa3ec&action=view


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4) Keep your fasting insulin levels below 3.

This is indirectly related to fructose, and leads to insulin & leptin resistance. Follow a

low glycemic diet and exercise regularly.

5) J.E.R.F – Just Eat Real Food.

Minimize your consumption of processed, boxed foods and increase your consumption

of veggies, proteins and fats. By eating REAL foods, you increase your levels of

nourishment and decrease your intake of empty calories, sugar and toxins. It’s a

fantastic strategy for long-term body fat loss and optional health!



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The Top 10

Health & Vitality “Prescriptions”

1) Vitamin D – 2000 - 5000 IU daily

Vitamin D has anti-inflammatory and immune-boosting properties that have been

shown to inhibit cancer cell growth and prevent osteoporosis & neurological problems.

Vitamin D food sources: Cold-water fatty fish such as ; salmon, trout, herring, sardines,

and orange roughy. Mushrooms also contain Vitamin D.

Doctors recommend that you retest your Vitamin D levels after 90 days of using

Vitamin D supplements.

2) B12- methylcobalimin – 250-5000mcg daily

◉ Vegetarians – 1000- 5000mcg

◉ Vegans - 5000mcg

Vitamin B12 is one of the most crucial nutrients because it supports red blood cell

production and the breakdown of homocysteine. It also improves energy production

and the health of your heart and nervous system.

Best food sources of B12:

The best sources of B12 are found in animal products including liver, oysters, clams,

caviar, octopus, fish, crab, lobster, beef, lamb and cheese.

3) Folate (5-methyltetrahydrofloate) – 400-800mcg

I can’t overstate the importance of folate. You need folate to make red blood cells and

shuttle oxygen to the cells for the production & maintenance of DNA. Click HERE for

my favorite.


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Best food sources of folate:

Romaine lettuce, spinach, asparagus, turnip greens, mustard greens, calf's liver,

parsley, collard greens, broccoli and cauliflower, summer squash, black beans, navy

beans, kidney, pinto beans, garbanzo beans, papaya, strawberries, green beans, sea

vegetables, cabbage, bell peppers, Brussels sprouts, leeks, fennel, tomatoes, and green

peas.

4) Turmeric (Curcumin)

Research has shown that curcumin, a substance found in turmeric, has a beneficial

effect on more than 100 biological pathways inside our cells. It’s also a powerful anti-

inflammatory and has been shown to boost memory. Eat your curry or try my Turmeric

Lemonade and Turmeric Milk Recipe. HERE’S a wonderful form of Turmeric and natural

anti- inflammatory that I’ve had incredible success with. You can take 6-12 caps per day

on am empty stomach.

5) CoQ10 – 100 mg Ubiquinol (Statin drug users 400-

800mg daily)

CoQ10 is a powerful antioxidant that makes energy in our cells. Our energy levels

decline significantly after age 50. COQ10 is an amazing supplement to take if you have

heart disease, high blood pressure, fibromyalgia or if you experience fatigue. It’s even

been shown to improve damage from stroke and greatly lower your risk of Parkinson’s

disease. HERE’S a form I love.

Best food sources of Co-Q 10:

Beef, pork and chicken hearts and liver from pastured, grass- fed animals ONLY.


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6) Alpha Lipoic Acid (ALA): 600 mg daily

ALA can stabilize cognitive functions in Alzheimer's patients and may even slow the

progression of the disease. It is also amazing at lowering insulin levels, an important

factor in disease prevention.

Best food sources: ALA is found in red meat, organ meats (such as liver) and yeast

(particularly brewer's yeast).

7) Magnesium: 400 mg magnesium daily

Magnesium is found in more than 300 different enzymes in your body and is its benefits

are more far-reaching than we've imagined. Sadly, magnesium is rarely spoken about,

yet an estimated 80 percent of Americans are deficient in this important mineral and

the health consequences of deficiency are significant. Magnesium has shown to play an

important role in the formation of strong bones, blood pressure reduction, stroke

reduction, blood sugar regulation and overall aging.

Best food sources high in magnesium:

Magnesium is a nutrient that is difficult to obtain from dietary sources only. The best

food sources of magnesium are seaweed, pumpkin seeds, cacao, almonds, spinach, and

cashews. Juicing green leafy veggies is a good way to add in more magnesium into your

diet. If you supplement, magnesium glycinate provides the highest levels of absorption.

8) Omega 3’s

Did you know that your brain is almost 60 percent fat, mostly in the form of DHA? DHA

is a type of Omega-3 fat that has been found to boost brain function, promote brain

healing and decrease inflammation.


http://articles.mercola.com/sites/articles/archive/2011/07/23/this-antioxidant-dramatically-inhibits-alzheimers-disease-progression.aspx


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Best food sources of Omega 3’s:

It is most plentiful in animal-based Omega-3 sources, including wild red salmon and

artic krill oil. Both have the highest levels of Omega 3s and are free of contaminants.

Chia seed is another great form of Omega 3’s. HERE’S a delicious recipe that is loaded

with 7g of Omega 3.

9) Polyphenols

◉ Matcha Green Tea - Green tea contains Epigallocatechin Gallate (EGCG), a

powerful natural antioxidant. EGCG helps promote healthy brain function,

boosts your immune system, fights signs of aging, supports healthy digestion,

and keeps your gums healthy.

◉ Resveratrol - 100 mg twice daily

◉ Raw Cacao – see my Superfood Coffee Replacement Recipe here.

10) Fat - both saturated and unsaturated

◉ MCT Oil - 1 tsp. daily - This oil is 18 times stronger than coconut oil. 100% pure

Caprylic Acid. It’s metabolized into ketones for instant energy for your brain.

There is evidence suggesting that ketone may actually help restore and renew

neurons and nerve function in the brain, even after damage has set in.

◉ Raw Egg Yolk - Raw egg yolks contain choline. Studies show that choline helps

enhance brain function, and boosts thinking capacity and memory. Also, it

contains a form of biotin, which is great for strong hair and nails.


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Additional considerations:

Stomach Acid and Digestive Enzymes: As we age, our levels of stomach acid decrease,

slow down our digestion and interfere with the absorption of nutrients. Optimal levels

of stomach acid are VITAL for unlocking perfect digestion and health! Stomach acid is

what initiates and regulates most of the digestive process. Without adequate stomach

acid, stomach pH is thrown off, which interferes with the release of pancreatic enzymes

that help break down and digest carbohydrates, fat and protein. Without them, food

begins to putrefy and rot in the small intestine, creating an ideal environment for

bacteria and yeast to proliferate. When this occurs, you may suffer from bloating,

smelly gas, constipation, heartburn/GERD and brain fog (just to name a few side-

effects).

Ironically, adequate stomach acid is also crucial for proper immune function. It is your

first line of defense against food-borne bacteria like E. coli. You increase your risk of

food poisoning if your stomach acid levels are low.

Most importantly, stomach acid is responsible for breaking down and digesting protein

and fat along for the adequate absorption of essential nutrients and minerals like B12,

folate, calcium, iron, zinc and copper. All B vitamins are actually bound to protein.

Stomach acid frees them so they can be absorbed in your GI tract.

◉ Drinking lemon juice with water upon waking stimulates digestion and bile

production and assists with the breakdown of food.

◉ Raw Organic Apple Cider Vinegar helps digest protein and fat in the stomach. It

has an alkalizing effect on the body and improves mineral absorption. It has also

been reported to kill yeast overgrowth. Add 1-2 teaspoons in 4 ounces of water,

15 minutes before a meal, and/or use as needed for relief of heartburn.

◉ Proteolytic Enzymes - Specifically protease, which is needed for protein

digestion, and pancreatin (containing protease, amylase and lipase). Take 2-3

caps on am empty stomach 3 times daily. The product I use is a natural anti-

inflammatory and helps improve digestion. Click HERE to order.




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Lab tests to request for your annual

blood workup:

1) Fasting glucose (ideal reading is 85-95 mg/dL)

2) Fasting insulin (ideal is below 3 uIU/ml)

3) Hemoglobin A1C (4.8-5.4)

4) C-reactive protein (0.00-3.0 mg/l)

5) Homocysteine (8umol/L or less)

6) Vitamin D (50-80 ng/ml)

7) Vitamin B12 – note: not a very accurate test (high rate of false negatives)

Additional tests to consider:

1) For fatigue:

◉ Vitamin B12 and iron

◉ Cortisol levels (saliva testing is best) only offered by Functional

Medicine/Integrative Physicians

◉ Complete Thyroid panel:

TSH

T4

Free T4

Free T3

TPO antibodies,

Antithyroglobulin

Reverse T3.



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Low Thyroid Symptoms: excess fatigue, anxiety, weight loss resistance, hair loss,

insomnia, cold hands and feet, loss of the outer edge of eyebrows.

2) For High Cholesterol:

VAP (Vertical Auto Profile) Suggested if you have:

◉ Elevated cholesterol

◉ Poor ratios

◉ Are currently taking a statin

◉ Have been told to go on a statin



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3) Lymes Testing - CD57 Blood Test and Igenex Test Lyme Disease is frequently dismissed or misdiagnosed, especially in the west coast, leaving you sick, tired and eventually disabled. It mimics multiple sclerosis, rheumatoid arthritis, Parkinson’s, ALS, Alzheimer’s, fibromyalgia, Chronic Fatigue Syndrome and epilepsy, which makes it hard to pin down. Unfortunately, if you’re given the wrong diagnosis, the precious antimicrobials you need to kill Lyme bugs are never taken and may lead to potentially catastrophic problems. If you need to know, ask any Lyme sufferer! No two patients have the same symptoms, which come and go: chronic pain, exhaustion, brain fog, poor memory, insomnia, yeast infections, twitches, trigeminal neuralgia, anxiety, back/neck pain, neuropathy, migraines, dizziness, muscle/joint pain, cramps, bladder or testicular pain, urethritis, buzzing, sound sensitivity, eye or ear pain, hunger and irregular heartbeat.

Functional Medicine Testing not offered

by most traditional MDs:

1. Salivary cortisol & hormone testing

2. Genova Comprehensive Nutritional Testing – most sensitive B12 and folate

markers.

3. Cyrex lab testing for autoimmune antibody and gluten sensitivity.

4. Comprehensive stool analysis

5. Enterolab genetic gluten sensitivity testing


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Want to learn more? Need road map and

accountability to get you back track?

Schedule a consultation with me HERE

Or sign up to get notifications for

2 amazing

Online Programs that will be starting soon!

Resources:

1) http://chriskresser.com/which-lab-tests-are-essential

2) http://articles.mercola.com/sites/articles/archive/2013/04/28/nmr-lipoprofile.aspx 3) http://www.drperlmutter.com/grain-brain-seven-super-supplements/?hvid=2vNL2

4) http://articles.mercola.com/sites/articles/archive/2015/01/12/top-7-brain-foods.aspx

5) http://www.drmercola.info/brain-health/dr-joseph-mercola’s-top-7-brain-foods/

6) Grain Brain, Dr. David Perlmutter, 2013.

7) http://lymedisease.org/news/lyme_disease_views/suzy-cohen-think-lyme-disease.html


http://www.booknow.so/keribrooks

http://chriskresser.com/which-lab-tests-are-essential

http://articles.mercola.com/sites/articles/archive/2013/04/28/nmr-lipoprofile.aspx

http://www.drperlmutter.com/grain-brain-seven-super-supplements/?hvid=2vNL2

http://articles.mercola.com/sites/articles/archive/2015/01/12/top-7-brain-foods.aspx

http://www.drmercola.info/brain-health/dr-joseph-mercola's-top-7-brain-foods/

http://lymedisease.org/news/lyme_disease_views/suzy-cohen-think-lyme-disease.html

http://lymedisease.org/news/lyme_disease_views/suzy-cohen-think-lyme-disease.html

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