Why we’re aging faster than our grandparents (and 7 simple ways to reverse it)
Plus, the one exercise that helps prevent bone loss
Hola amigos,
A moment today hit me hard.
I walked into Real Padel Club Marbella, a gym I hadn’t visited in 10 years, ready to pay the steep fee.
When I handed them my ID, the receptionist asked if I had a profile.
I said no. She raised an eyebrow and asked, “Are you sure?”
Then, she pulled up my account from 2015.
The moment I saw my old photo, time seemed to freeze.
Aging happens by default, but getting old?
That’s a choice.
We’ve all got the smartwatches, wellness gadgets, and supplements.
Yet many are still waking up tired, inflamed, and soft around the edges.
Meanwhile, your grandfather ate steak, smoked cigars, and still had more energy than you do now.
The truth is simple:
It’s not you. It’s your environment.
We’re living longer, but we’re breaking down sooner.
Now, I’ve got 7 habits to help us all fight aging smarter.
Let’s dive in.
3 aging processes that slow down the clock
Your body is always aging, but you can take control over how your cells age.
1/. AMPK
AMPK is crucial for activating your body’s fat-burning mode, but it also helps slow down aging by enhancing metabolism at the cellular level.
How to activate it:
Eat AMPK-activating foods like barberries, black cumin, and hibiscus tea.
Increase fiber intake with beans, oats, and green vegetables.
Cut back on saturated fats (found in red meats, cheese, and processed foods).
2/. Autophagy
Autophagy is your body's process of recycling dead or damaged cells, reducing inflammation and slowing down aging.
How to kickstart it:
Try intermittent fasting (12–14 hours).
Drink black coffee (without sugar) to trigger autophagy.
Incorporate fermented foods like kimchi and kefir into your meals.
3/. Cellular Senescence
As we age, old cells stop dividing and can cause inflammation, speeding up the aging process.
How to prevent it:
Exercise daily, even a short walk.
Eat antioxidant-rich foods like blueberries and spinach.
Drink green tea and use anti-inflammatory spices like turmeric and ginger in your cooking.
Bonus Tip:
Start your day with hibiscus tea. You’re activating AMPK from the moment you wake up.
Feeling 'always on'? use this trick to reset
When stress hits, your mind often spirals into endless chatter.
The hack? Clean something.
It may sound odd, but cleaning brings order to your brain, which directly combats mental chaos.
Why it works:
Cleaning requires focus, helping shift your attention away from stress.
It also gives you control over your environment, grounding you instantly.
Quick Action:
Clean your desk or fold some clothes. Just 5 minutes of mindful tidying can calm your mind and boost productivity.
Bonus Tip:
Next time you're feeling anxious, tidy up one small area. It’ll reset your mind instantly.
Prevent bone loss with this exercise
Osteoporosis isn’t just a women’s concern, it affects everyone as we age.
But there's a way to fight back: weight-bearing exercises like squats.
Squats engage your lower body and activate the bones in your legs, hips, and spine, signaling them to stay strong.
Why squats work:
They’re a weight-bearing exercise, essential for maintaining bone density.
Squats promote bone strength by stimulating the remodeling of bone tissue.
How to get started:
Grab the barbell slightly wider than shoulder-width, and rest it on the meaty part of your shoulders.
Take a deep breath to engage your core, and step back with your feet wider than shoulder-width apart.
Keep your chest open and elbows back. As you squat, push your hips back and lower down, bending your knees until your thighs are parallel to the floor (aim for your hips to drop below your knees).
Then, powerfully push through the floor to stand back up.
For the full workout, I’ve written an 8-page guide for Men’s Fitness Magazine, breaking down the most efficient workout for executives in their 40s. Message me the word SQUAT.
TL;DR
Remember these 7 habits and hold on tight as if your life depended on them:
AMPK-activating foods (e.g., barberries, black cumin, hibiscus tea)
Increase fiber intake (e.g., beans, oats, green vegetables)
Cut back on saturated fats (e.g., red meats, cheese, processed foods)
Intermittent fasting (12–14 hours)
Drink black coffee (without sugar) to trigger autophagy
Exercise daily (even a short walk)
Use anti-inflammatory spices (e.g., turmeric, ginger) in your cooking
That’s it for today amigos,
Hasta la vista,