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  • Writer's pictureCoach Paul Kuck

6 Powerful Steps to Reverse Your Age And Health But You Are NOT doing them

Looking for an anti-aging and anti-disease magic pill? This science-based post has all the answers you need. Forget about anti-aging supplements, cosmetic products or surgeries. If you are able follow the listed steps below, you are guaranteed to look and function at least 10 years younger and virtually be free from many lifestyle diseases like high blood pressure, diabetes, cancer etc.

A middle-aged Chinese lady looking young
You can look at least 10 years younger

No more calling yourself 'old and sick'.

Ok let's get to it, here are the 6 steps:


You can’t feel younger if you’re sick all the time. I want to turn your body into a disease-fighting machine. But you don't know what you don't know. You have to do two important tests to find out if you are doing fine both inside and out. Then you'll know what and how to address them:

Test 1: Medical Test. A well-structed medical test tells you if you have any existing issues (e.g. cholesterol, pre-diabetes) lurking inside your body that may lead to bigger issues later.

We offer a FREE medical test (by an established medical partner) only for friends and clients of Fitness Tutor.

Click here to register.

Test 2: Fitness Test. Are you strong or weak? Flexible or stiff? Is your heart optimized? Are you prone to injuries? Take a FREE fitness assessment to find out.

Click here to register.


Exercise. This is indisputable and universally accepted way as one of the best ways to looking younger. However, not all exercises are created equal. Specifically, to be and look younger, you must do the following:

  • Lift weights 2 or 3x a week. Strength training by lifting weights or doing bodyweight exercises improves builds muscles (which boost metabolic rate, which burns fat when you are not exercising, and give you that upright posture, which conveys youth and confidence), bone health and reduces the risk of brittle bones (osteopenia or osteoporosis), an aging concern. For diabetic people or people at risk of developing diabetes, here are some good news: weight training and an increased in overall muscle mass were shown to

  1. reduce a person’s risk of developing type 2 diabetes by 32%

  2. help combat insulin resistance, body fat, and high blood sugar levels. This can help to reverse your diabetes.

For best results, focus on the exercises that give the best bang for the buck, i.e. compound lifts like squats, rowing, presses etc.

  • Do Cardio. Regular cardio like jogging, brisk walking, swimming, cycling etc. lowers your risks of heart disease, diabetes and maybe even some cancers. Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Anything more, you can doing more harm than good. Running 5 days of long distance running a week will do cause irreparable damage to the heart and joints, and also making you look older. Don't believe me? Look at the faces and the physiques of long distance runners.

  • Do functional exercises. You can't appear youthful if your movements are slow and clumsy. Ever heard of phrases like 'old and slow' or 'old and stiff'?. You must compliment your exercise routine with some plyometric, agility and flexibility exercises that work on components that are relating to younger people, especially athletes.


Eat age-reversing food that has anti-inflammatory properties. Inflammation is a natural protective mechanism in your body but if persisted for long duration, in too large amounts, it can damage DNA, cells, and tissues within your body. This damage is thought to lead to an increased risk of some chronic diseases, like forms of cancer and heart disease. It also makes you become older at accelerated rate.

These are the foods that reduce inflammation:

  • Fresh fruits like strawberries, blueberries, apples, and oranges

  • Complex carbohydrates like sweet potatoes, oats, who grain bread etc.

  • Leafy green vegetables, like spinach and kale

  • Extra-Virgin Olive oil

  • Fatty fish like mackerel, sardine, wild-caught salmon, and tuna all have high Omega 3

  • Nuts like Walnut, almonds, cashew nuts are all plant-based foods that are high in Omega 3

  • Others: turmeric, ginger, cocoa, mushrooms, green tea.

And try to avoid or limit these pro-inflammation foods as much as possible:

  • Refined carbohydrates, like white rice, white potatoes, cakes, convenient cereals, and breads, and crackers made from white flour

  • Added sugar, e.g. high-fructose corn syrup that is commonly found in beverages, pastries, and desserts

  • Fried foods like French fires, fried chicken, curry puffs, etc. and processed snack foods, donuts, and margarine. All these contain the evil fat called trans fat.

  • Coke, bubble tea and other sugar-sweetened beverages

  • Farmed raised meat products (beef, salmon, pork) and processed meat (hot dogs, sausage)

  • Processed meats, like bologna, sausage, instant noodles, frozen pizzas, bacon, salami, and beef jerky

  • Excess amounts of omega-6 fatty acids in mayonnaise, many salad dressings, and vegetable oils, like corn, safflower, and soy


Another thing most of us lacked is sufficient rest. Poor sleep, accelerates the aging process and they show up in the form of wrinkles, dull skin, puffy, tired eyes, unhealthy hair, hair loss etc.

When we sleep, our body gets to repair itself at cellular level. This includes boosting levels of proteins, like collagen and melatonin, which promote cell growth and repair. Also, human growth hormone (HGH) has its highest production during slow-wave sleep. HGH is a main reason that is keeping us looking young even after we’ve finished growing. Deficiencies in HGH can lead to reduced muscle mass, slower metabolism, more belly fat and sagging skin. Sleep more to boost your HGH levels.

Can't get enough sleep at night? Try taking power naps whenever possible.


Go outdoors especially to the green areas as often as possible. At the very least, try to open the windows and let in the fresh air as much as possible.

There are tons of benefits why outdoors are great:

  • improved memory

  • improved mental issues like depression, anxiety, stress

  • reduced blood pressure and heart rate

  • boost anti-cancer protein

  • boost immunity

  • lowered overall risk of early death

  • improved cardiovascular fitness

  • FREE oxygen, vit D and negative ions


You may want to select only step 1 or 2 of the above to get some health benefits. Sure. But you can probably do well to only retard the aging / health deteriorating process, which is fine. But if you want the best outcome, it is ideal to do all of them.

Here's why:

When you combined them , the effects become amplified. If you were able to do all of the steps, the results become far greater than the products of the individual steps added together.

This called the power of synergy (you can read more about it here)

Assuming you can reverse 1 year of age from consistently doing each step above, you'll think you probably just gained 4 years of age-reversal effects if you did all 4, but the truth is you probably can gain 5 to 20 years (or more) of the reversing effects.

To make a it easier to understand:

  • Do step 1, 2, 3 or 4 only = reverse 1 year of life

  • Do 1+2+3+4 = reverse 5 - 20 years of life (or more).

Now, here's a bad news:

The opposite is also true. If you didn't do any of the above steps, you are likely to age and become sick much faster too, due to the same synergistic theory.

Is it not worth it to invest the time, effort and money to turn back the clock 5 to 20 years of your life? How much would u gain from these extra added quality years. in terms of financial returns, relationships and happiness? How much would you lose if you didn't? Medical bills, burden to others, the physical pain etc.

The very first Chinese Emperor, Qin Shi Huang would stop at nothing to find a way to live forever. Well since that wasn't possible, if he knew he could reverse his age this much, I'm pretty sure, he wouldn't mind investing a large portion of his wealth and effort to achieve it nonetheless.

No time for all the steps mentioned above and concerned about the risks involved with exercise, contact us for help. I can design a lifestyle program that condense all the above into a simpler process. It is literally like a magic pill.


To find out more about my programs go to:

#reverseage #personaltrainingsingapore #medicalpersonaltraining

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