The 10 Years Younger Plan

Feel more alive, more vital, more beautiful with every day, every year.  Walk through what it means to grow younger in you mind, body, and spirit.  The 10 Years Younger Plan is an protocol to reclaim vitality now and for all the years to come.

Transcript

Hi everyone. Welcome back to the JolieLife Podcast. I am Julia. I am your host and founder of Jolie where we are committed to health and wellness and beauty and your vitality. And it comes out of a passion and a desire that is quite selfish that I want to be the best version of myself. And today we're talking about the 10 years younger plan, and we are talking about this during the week where December 5th is what I call my primal bursary, which I remember every day because it is the day after the birth of my seventh child that I was just like, I have to get this together. I have to pull this all together. And I began a journey that I never looked back from. And it has led to me feeling, looking, being 10 years younger and also to really, really loving and feeling at home in my own skin.
(01:18)
And that is a gift that I wish to give to every single person because that is what you deserve. You deserve to feel beautiful and radiant and vital and to be at home in your own skin, to walk into a room and feel confident to lay down your head and feel at peace. That is what you deserve with your body, this vehicle that you get to experience the world in. So I want to dive in into what it really means to youth in and mind, body and spirit, because it's not just about beauty and it's not just about health and numbers, but it's really your whole being. So I think that that is super, super important that we talk about that. So what does it really mean to youth and mind, body and spirit? So we're used to thinking of looking younger as a cream or a procedure.
(02:14)
I'm not anti procedures, I'm pro procedures or a number on the scale or a size in the closet. But the 10 years younger plan is not about chasing older, a younger version of yourself. So it's not about I'm 53 and I want to be my 25-year-old self. That's not the 10 years younger plan. It is about creating a restorative age, reversing lifestyle protocol. One that makes you feel more alive, more beautiful, and more you whatever age you are, if you're fifties, if you're sixties, if you're seventies, I want you to feel more alive, more beautiful, more vital than you did in your thirties. That is the 10 years younger plan where we're creating the vitality that it's quite possible you never have had. We're creating radiance and beauty where yes, you are going to look younger, you're going to feel younger, and you might even feel better than you've ever felt before.
(03:24)
So today I want to walk you through what does hanane mean? How does it show up differently in your body, in your mind, and in your spirit? And what are some simple practices that you can start today to start the 10 years younger plan? And if you're listening in the car or in a walk or while you're making dinner, let this be an exhale. Let this be time for yourself to really think about you, to focus on you. So let's redefine hanane. When we hear the word anti-aging, it often carries a quiet insult. I always think anti just the energy of that word is not ideal. I get it. I get the meaning, but the energy of the word isn't ideal. It kind of implies you're not enough or that you have to fix yourself. That's not what I want for myself. It's definitely not what I want for you.
(04:25)
So that's why I always talk about you thinning. I'm not asking you nor I to race our life, but inviting both of us to express our life more fully to youth. I think of youth as a beautiful peony that is blooming and blossoming and coming into that fullness. That's what youth is. Youth is when our energy comes back online where we are, I had traveled, I took some people to Uzbekistan and they called me the energizer bunny. That's the eu. That is when our energy comes online and it comes online easily. Ine is skin that looks like it's lit from within because your cells are well fed. It is radiance that is reflected from the inside. It's like a pearl almost. Ning is fluid joints. Joints that move, joints that don't ache, joints that don't give us pain or the very least become less achy, less painful gain, greater mobility.
(05:34)
Youth is a mind that can be clear and hopeful and creative and receptive, malleable that can learn new things. That's what youth is. And youth is a spirit that feels turned on by your own life where you wake up in the morning and you're like, oh, I love this. This is great. That is euy because I think about little girls in particular when you see them walking through the supermarket or in the park and they're in their little princess outfit and they're prancing around and they're happy and they're joyful and life is an adventure and they glow from within, that is youth. And that's literally something we can have at any age. So my years are an asset. So youth isn't denying how old we are. Our wisdom, our lived experience is an asset and your body is not a project that you're managing. So in hanane, there's nothing wrong with you, but you're acting in partnership with your body and you're cherishing your body because you're taking really, really good care of it.
(06:51)
So the 10 years younger plan is built around three pillars, body, how you nourish, how you move, and how you care for your physical self mind, the stories that you tell yourself, what you focus on, how you manage stress and attention and spirit, which is your sense of meaning, of self-worth, of pleasure, of connection. And with these three pillars, you work on them. You don't have to perfect them, you don't have to do everything perfectly. But to consistently make tiny shifts across all three of these pillars creates compounding returns, and it begins to youth in you from the inside out. So let's start with the body because that's what most of us come to first. That is what my primal anniversary was all about. It was, okay, I'm putting a stake in the ground and I am taking care of myself. I'm going to the gym, I'm eating right, I'm figuring this thing out.
(08:01)
Food is paramount. Food is your most effective, important, crucial eine tool. You will not have eine without Ning food. If your body could talk, she would say, give me what makes it easy to love you. So when you eat in a EU way, it makes your body happy. It makes your body function optimally. And so in the 10 years younger plan, we focus on foods that do four things. Firstly, cool inflammation, which means there are lots of vegetables, there's lots of color, there are healthy fats which are essential. There are proteins which are essential. And there are mineral rich broth, which I'm a huge fan of because they help your body to rebuild so well and they're pleasurable to drink. The other aspect that we always focus on is balancing blood sugar. And this isn't about diabetic pre-diabetic, but this is about youth. Stable blood sugar creates stable energy, but it also creates beautiful skin and metabolic health and a healthy heart, all that we need to be our 10 years younger cell.
(09:28)
The third thing that we focus on are ways to protect and to build our muscle. So protein is very, very important in the Jolie, 10 years younger plan, both plant protein as well as animal protein. And it is especially important as we get older because as we get older, naturally we tend to crave less protein, but our body still needs it. Our body needs those amino acids to create our hormones, to create our muscle, to create our neurotransmitters. So we always want to build and protect our muscles. Our body needs it too because muscle makes you look younger in the 10 years younger plant. And then fourthly, we nourish the hair, the skin in your hormones. And for this, we rely on tons of antioxidants, omega threes and minerals. I'm going to do a separate podcast and minerals because I've been diving into minerals and they are key players in our youth in game that we very often overlook.
(10:35)
So you don't have to count every macro you can if you want, but you don't need to, but you can ask questions. These are kind of, when I look at designing the Jolie diet, the Jolie meal plan, this is what I think about. Does this meal give my client or myself stable energy for the next three to four hours? Your meal should give you stable energy for the next three to four hours, no eating the meal and suddenly feeling tired or like you need to go take a nap. The third part of our food focus is building and protecting our muscle. So in Jo life, in your eating, we need to think about am I giving myself enough protein via plants and or animals to help build my muscle? And fourthly, am I nourishing my skin, my hair, and my hormones? And for this, we think of antioxidants, we think of omega threes and we think of minerals.
(11:37)
And I will do a separate podcast on minerals because I've been diving into them. And minerals are the unsung heroes of our healthier life. Our hanane process minerals are so important and we very rarely talk about them. So you don't have to count every macro. If you want to, you can, but it's not necessary. There are three simple questions you can ask. And I think about these three questions when I plan Jo programs and meals and when I plan something for myself, so does the meal give stable energy for the next three to four hours? Does it help my body repair or does it add to the load that my body's carrying? And is there color on this plate? Is there protein? Is there something alive? Those are important. We want colorful plates. We want protein with every meal that we eat. Plants are ballot protein, by the way, and we want our food to have been alive, whether that is something that grew out of the ground and was alive or whether that is an animal that was alive.
(12:46)
But we want alive food. We do not want our plate filled with food that is manufactured as close to the alive form as possible. So one youth practice that you can start right this moment is the Jolie plate check-in. So next time you sit down to eat, do a ten second scan is half my plate plants, vegetables, greens, fiber, rich carbs. Is there a palm size portion of protein? Whether that protein is coming from chickpeas, white beans, chicken, beef, whatever your protein source, like your dense protein source. I should say, is it a size portion? And I say the dense protein because in your kale, in your sweet potatoes, in your string beans, there's also protein. And is there a source of healthy fat? I think fat is going to be the next big thing because we need it. We need it to be young. We need it for our health, for our cells, lipids are essential.
(13:53)
So am I using olive oil or avocado oil, not seeds. Is there like a fatty fish like salmon? Those are all healthy sources of fat. And the thing with fat is a little goes a long way. So you don't have to overdo it for sure, but you need a little bit of it. And this is a quick scan to say, okay, does my plate fit with the 10 years younger plan? If not, make a few adjustments. So secondly, we're going to talk about muscle movement and recovery. Your muscles are one of the most undervalued youth organs you have. As we age, muscle naturally declines, but it does not have to repeat again. It does not have to. When you build and protect muscle, you will improve your insulin sensitivity. Gold star. For eu, you will support your joints and bones because good muscle formation alleviates tension on your joints and good muscle formation puts pressure on your bones and helps them to remineralize and grow stronger.
(15:12)
Muscle boosts metabolism. It is a very hungry organ and it keeps your shape and your posture lifted. All important things for having a more younger presenting body. And for the health of your joints and your spine, that's very important. So to build muscle, you do not have to punish yourself in the gym, but you do have to go to the gym, you do have to do workouts. As we get older, our muscles are going to build, but they build with intentionality. So we have to stimulate them by strength training two to four times a week, something. And we have to do it to the degree that we are asking our body to make adaptations. So if it's super simple, super easy, it's not really doing it, we need to put forth a little bit of that edge of effort so that we're demanding of our body to make an adaptation.
(16:18)
Circulate. That's important part of your youth movement. Walking, gentle cardio, it helps to move the length, it helps get your blood moving. It helps to burn calories, it helps to maintain balance, and it works all your muscles together, which that is kind of underrated. But as we get older, coordination becomes an issue. And by continually using our body as a unit, we are supporting our coordination. We're supporting our ability to connect to our legs so that it moves forward, which that might sound like elementary to you right now, but as you get older, that is actually an issue. Can my body physically do what I want and am telling it to do? And sooth and restore As we get older, our restoration is as important as our movement. And I cannot stress this enough that we must move, but at the same time, we must have rest days, we must have sleep, we have to stretch, we have to sauna.
(17:32)
I think that should be a requirement, but we need restoration activities. And so I want you to think of movement as grooming your energy. It's not working off your sins, it is cultivating energy. And so your youth eating practice that you can begin as soon as you finish this podcast is the 10 minute non-negotiable. So you can pick one, a 10 minute walk, a 10 minute stretch, a 10 minute lightweights, doesn't matter. But every day you give yourself that, that is your bare, bare minimum. It's not a bootcamp. It's a promise to yourself that you're telling your body every single day that you are going to show up for it in movement. It is a 10 minute non-negotiable. If you're breathing, you're doing this. If you're going on a trip across the world, you're still doing this. It's just 10 minutes. It's not, you can afford 10 minutes for your future.
(18:33)
And if you have more than 10 minutes, then yes, 40 minutes an hour, definitely take it. Time spent moving. Your body is time invested in greater vitality as you get older. And to me, as part of my prim anniversary, going to the gym became a non-negotiable. I did it. I didn't have to stay there for a particular amount of time, I just had to show up. That was a non-negotiable. That was me saying, I'm going to invest in this body of mind that has to do a lot more than birth seven children. So there we go. Now let's move on to the mind because I think that is so important because you can eat perfectly, you can move beautifully, but if you are mentally attacking yourself every single day, you will not feel younger, you will not feel beautiful, you will not feel vital. So euy in the mind is about how you relate to your own thoughts.
(19:33)
And so I want to talk about the inner narrator. So we all have an inner narrator and our narrator might be after 40 and we're trying to make changes in our lives. It might say, oh, it's too late, or You've ruined your body, or you can't do that. Or look at those lines, look at that belly, look at my neck. Everyone else has it together except for me. Your inner narrator can oftentimes be the biggest bully in your life. And those are just thoughts. They're not facts. They are habitual sentences. Because if you took a day, which I challenge you to do, and just listen to your inner narrator, your inner narrator keeps saying the same thing over and over and over again. And just like we can change how we eat, we can also change the sentences that come to us from our inner narrator.
(20:30)
So in the 10 years younger plan, we treat thoughts like food. Some thoughts are deeply nourishing, some thoughts are neutral, and some thoughts are inflaming and toxic. And so I challenge you to begin a of thought hygiene and thought hygiene doesn't mean that you need to pretend everything is perfect, but it does mean that you catch thoughts that prematurely aid you emotionally. You catch thoughts that judge you catch thoughts that make you feel less than or that make you feel stuck. And you do this by asking yourself. So when that thought comes, you say, is this actually true? Or even if it feels true, is it useful? So when I started my primal journey after Eli, there were times where I'm like, can I actually do this? Is this actually going to work? Can I actually recover? Can I actually make time for this? And after a while, I'm like, I'm not entertaining those thoughts because even if they are true, even if say, I don't have time, it's not useful, it's not helping me, a better thought would be like, how can I eke out that 10 minute non-negotiable?
(21:52)
Or what can I shift around to get that 10 minute non-negotiable? Because those two thoughts move my needle forward. And the first thought of, oh, I don't have time is not useful because it either moves my needle backwards or it keeps my needle where it's, so here's your youth practice that you can start right now. It is called the upgrade one thought ritual. And so for the next day, once a day, write down one thought you often have had about your body, your age or your future. For example, your thought might be, oh, my best years are behind me. Now upgrade that thought. Not to a fairytale because we're not going to really believe that fairytale, but to something that's a little bit kinder and is more truth, and at the very least is more useful. And an upgraded thought might look like. I don't know what the head, but I'm willing to believe some of my most beautiful years are still coming.
(22:59)
So you might think as I did, I've ruined my metabolism. The upgraded thought says, my metabolism responds to what I do next. I can still change my life. And during my year of extreme weight loss, one of the things that I kept telling myself, and I still tell myself this because I do resets, I gain five pounds in vacation, need to lose five pounds, is I constantly tell myself, my body loses weight easily. That oh, my body can lose a pound a day. My body loses weight so easily. I don't care how old I am. I don't care if I'm premenopausal in menopause, post menopause. That's what I tell myself. Why? Because it is a more useful thought for me to have. Then I've ruined my metabolism. It's really hard to lose weight. Oh my gosh, what am I going to do with these extra five pounds?
(23:53)
They're so stubborn, those thoughts, not helpful, not part of our Ning program. Instead, we choose a better thought. And for me, it's my body loses weight easily and honestly, when I say that to myself, it literally actually happens. So when we take these thoughts, we become mentally younger. The other thing I want to share with you is attention as a youth, an asset. So your attention is one of your most precious anti-aging tools. If your attention is constantly on what's wrong with you or the terrible things that are happening in the world or comparing yourself to other people, you're constantly feeding your nervous system tiny doses of adrenaline and cortisol. And guess what? Those two things do, they age us. And so youth, the mind means giving our attention to better places to live. So beauty, beauty is a huge youth opening tool, finding beauty in your home, finding beauty reflected outside, finding beauty in what you wear.
(25:07)
Beauty is regenerative. This is one of the reasons why our tagline is ate beautifully. The food is beautiful and I believe that people are beautiful. And so the food is there just to reflect back to the client who they are a beautiful being full of vitality. So when you sit down to a Jolie plate, that is the sentiment. I am a beautiful being full of vitality, giving your mind better places to live is spending time and gratitude. A simple daily. Three things I'm glad for. Sometimes I go for gratitude walks, I take my little doggy biscuit for a walk and I'm like, this is a gratitude walk. And while he's doing his things, sniffing and smelling, I'm just thinking of things I'm grateful for. Sometimes I'll do a gratitude drive just saying out loud things that I'm grateful for. I oftentimes will do this in the morning on my way to either solid core or SoulCycle, just things I'm grateful for.
(26:06)
It gives my mind a better place to live and then uplifts and ens the rest of my day. And possibility. One part of being younger in mind is being open to possibility. And we do that by asking ourselves, what if conversations about our future, not just dwelling on what happened. So what if I get to live in Paris for a year? What if I learned French fluently? As you see, I'm really into this French thing right now. What if I don't know, decided to take a day off after Thanksgiving, whatever, but just opening your mind so that life does not look black or white, but we have all the shades of gray in there. Do this. And you help your brain to be malleable at every age, to maintain neuroplasticity, the ability to expand and learn new things. You can teach it to see. You can teach your brain to see youth, to see vitality, and to see opportunity again.
(27:16)
And that's what we're doing in this work. And lastly, I want to talk about spirit, pleasure, self-worth and being fully alive. Spirit is the part of you that asks, am I living a life that turns me on? Do I feel cherished by myself? Do I feel cherished by the people I choose to spend time with? Do I feel connected to something bigger than me? Something bigger than my to-do list? These are important concepts because you can have smooth porcelain skin, you can have the cleanest lab results, but if you feel numb inside, if you feel resentful, if you feel unseen, you won't feel younger. You'll just feel managed. You'll just feel blah. And so part of youth is creating greater vitality where you wake up in the morning and you are happy to be alive. You are turned on by life. So learning self-worth is a euy force.
(28:20)
Many women in particular treat self-worth as a reward. Once I lose weight, I'll be confident. Once my business hits a certain number, I can relax. Once my kids get married, I can take care of myself. Once someone chooses me, I will feel worthy. No, no, no, no, no, no, no, no, no. We are youth. We are not putting our lives on hold. Putting our lives on hold is getting hold. So we're not doing that. So we are seeing that we're worthy right in this moment. Our self-worth is a starting condition. It is not a prize. And when you believe I'm worthy of care, nourishment, beauty, and rest, your choices change. You feel better about yourself. You move your body out of love, not hatred. You say no to relationships that drain you and you say yes to support. And this inner stance is profoundly age reversing.
(29:25)
It allows you to soften. It allows you to open. You don't need to be as guarded. It allows your posture to change because you're not feeling like you need to protect or guard or hold yourself. You can take in the light from the heavens because you're open, you're relaxed, you're softened. And so your youth opening practice is the one luxurious. Yes. So once a week, I want you to give yourself one luxurious yes. And it doesn't need to be expensive or complicated or anything like that, but it has to feel like you're treating yourself as precious. And it might be lighting a candle and eating a beautiful dinner at the table, sitting down. It might be putting on a piece of jewelry just for you, like you're not dressing up for anyone except for you. It might be booking a massage or going to the sauna.
(30:28)
It might be saying no to someone that drains you, putting up a boundary, for instance, and using that space that you've created for yourself, for your rest, for your own stuff. And so each luxurious, yes, tells your spirit, you matter and that you are not an afterthought. And that will radiate from outside. This year I'm winding up my year of romance, which in essence was a year of building youth opening through joy and connection. And so romance can be with a partner. But this year of romance was focused on romancing life. So my friendships, my creative endeavors, beauty, overall movement, travel, all of that time in nature, silence, prayer, meditation, dancing, writing, gardening, redoing my house. All of those things are ways that the spirit finds joy and connection. And so ask yourself, what did I love when I was 10 years old that I've abandoned?
(31:46)
Because the interesting thing in my year of romance is I have reinstated so many things that I love. I'm obsessed with table setting. And so I focused on that. I love gardening. I went to that. I love knitting. I started knitting again. I love being outside. I love SoulCycle. I hadn't been doing it. Now I'm doing it again. I love New York City. I'm going into New York City all the time, spending more time there. These are ways that I connect with what I loved when I was 10 years old. And don't abandon that 10-year-old self. That 10-year-old self has a lot of wisdom as it relates to Euth name. So revisiting simple pleasures like drawing, swimming, playing, outside, performing, all things we did when we were 10. By the way, it unlocks a deep sense of youth that a cream can't give us, basically only we can give back to ourselves.
(32:50)
So let's bring it home. Hanane and mind body and spirit is not a 10 day cleanse or a frantic sprint to fix yourself before birthday or an event. It's a way of living. And that's why I celebrate it actually in your body. You choose food, movement and rest that makes it easier for your cells to love you back and your mind. You practice thought hygiene and you protect your attention. You place your attention on things that help you not harm you. And in your spirit, you honor your self-worth. You deserve what you want now, not after you get to a goal and you invite in pleasure, beauty and connection, you romance life. And you don't have to rebuild your whole life in a week. It took me a very long time, but each day it was better. And you can start now though, with three simple choices.
(33:49)
First, a Jolie style plate that's colorful, that is anti-inflammatory, that's rich in all the things your body needs. Make it a point every day to move for 10 minutes as a non-negotiable and say one luxurious yes to your nervous system that you are worth whatever it is you want. Whether it's you need to sit down, you need a drink, you need to go to the bathroom, you need to go out for a walk. You need to not ever talk to that person again, whatever. It's one luxurious. Yes. And over time, and it's actually quicker than you think these small decisions layer on top of each other and create a completely different experience for you. One where your body will naturally reverse. Age one where aging will stop, where you will look younger, you will feel younger. You'll think younger. You'll breathe younger, you will be younger.
(34:42)
And so if this conversation resonated with you, which I hope it did, and you're curious about living the full 10 years younger plan with support from food to lifestyle, from mindset to aesthetics, keep listening and watching this space and sign up for the 10 years younger plan. It is going to be the most phenomenal January ever. And you are going to feel your very, very best. You're going to be shocked by how good you feel and how good you look at the end of those four weeks, of the 10 years younger plan. And then you can continue it and you'll be a little Benjamin button. So until then, my wish for you is that you have a beautiful week that you eat. You love yourself, you move like you respect yourself, and you make at least one choice every day. That feels like a love letter to you. And thank you for spending time with me. If this helped you, I'd love to hear about it. I'd love for you to share this with people and to join us. And if you have any questions, shoot me an email. Thank you. Until next time.