29: The Longevity Blueprint – 5 Habits for a Healthier, Longer Life

Want to age stronger, healthier, happier, and longer? Discover the Longevity Blueprint! 🏋️‍♂️🥗

In this powerful episode, Kimberly and Terry reveal the Longevity Blueprint—five key habits that can help you live longer and better. It’s not just about adding years to your life—it’s about adding life to your years!

🔥 What You’ll Learn:
✔️ Why strength training is essential for staying strong as you age
🥦 How to fuel your body with anti-inflammatory nutrition
🚶‍♀️ The importance of consistent, feel-good movement
🧘‍♂️ Simple strategies for managing stress and protecting your health
🤝 How building strong relationships can increase happiness and longevity

If you want to stay vibrant, energized, and thriving for years to come, this episode is packed with tips and tools you need.

🎧 Tune in now and start building your Longevity Blueprint today!

#LongevityBlueprint #HealthyAging #FitnessOver40 #WellnessTips #Vitality

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Stay Connected with Kimberly:
- @kimberlyspreenglick on Instagram, Facebook and YouTube
- email: kimberly@theinspiredlifeuniversity.com
- website: www.theinspiredlifeuniversity.com

Stay Connected with Terry:
- @terryshorter on Instagram & Facebook
- email: terry@rippedplanet.com
- website: www.rippedplanet.com

Transcript

Welcome to Group X Appeal. am Kimberly Spreen Glick and this is... Terry Shorter. Hey, hey, hey. What if I told you that 90 % of how you age is within your control? Science shows that lifestyle more than genetics determines how we age. And as Dan Buettner, the founder of the Blue Zones says, the best longevity prescription is not in a pill, it's in how you live your life. Ooh, I like that. Well, today we're giving you the Longevity

blueprint, just basic five simple habits to help keep you strong, help keep you sharp and also energize decades to come. Not just years, we're talking decades. I'll take it. Give me some energy. So here's some tips. Here's five tips that we wanted to share with you. The first one. And by the way, this first one you can find in a lot more detail. We dive deep in episode 18 of Group X Appeal. So check that out. But it's basically prioritizing strength training.

yes. Taking care of your muscles, right? as you know, muscle loss is going to accelerate aging. So that means that we've got to pick up some some weights. We've got to pick up some equipment that has some resistance and just at least two strength training workouts per week can really keep you strong, can keep you mobile, can keep you confident for life. so it is doable.

Two a week? Come on. How many times do you get in and get some strength training? Cause you're, you're getting up there like me. I, you mean my muscle mass, right? Is getting up there. If you're watching this on YouTube underneath her, her hoodie, she's got some guns. The gun show is happening. It's going on. can't probably see this from where you are if you're watching the video, but my seams are stretching a little bit. All right. She hulk. There we go again. hulk. but I strength train three to four times a week. Okay. Awesome.

And I love it. Yeah. And do you feel strong and empowered? I do strong, empowered, confident. Oh my goodness. There we go. Strengthening our body makes us more confident. Here we go. How about that? sounds like another recent episode building confidence. Check that one out too. Yeah. The last episode, right? The last one we did. 28. Yeah. Definitely check that out.

Kimberly/terry (02:17.858)
So another tip is going to be focusing on anti-inflammatory nutrition. we talked a lot about how you fuel your body in episode eight. So definitely go back and check that out. But this is specific to reducing, if not cutting out process junk that a way it was, this was referred to, I was listening to, my son and I were listening to a podcast and the guest that was being interviewed was a metabolism expert talking about,

eating more whole foods and such. And he said, try not to eat things that have an ingredient label. Cause we always think about not eating things that on the ingredient label, can't pronounce. But his suggestion was like, if it's in a box and it has an ingredient label, wow, wow. That's taking it to a whole different It's easy. You're going to be in the produce section, right? Which, which is what it's all about. You know, load up on colorful.

Whole foods, we've probably heard a million times, eat the rainbow. And a way to really do that is we've talked about this in episode eight as well, but when you're in the grocery store, stay in the perimeter, you know, cause all the process boxed up heavily laden ingredient lists are in the middle of the store. But if you stay on the outside, that's where you're going to be in the produce section and the meats and such. So, um, that's huge because it's going to help you stay better.

better fueled and more hydrated. And it's just really important that you fuel your body with nutrition that makes sense. Yeah. Anti-inflammatory nutrition. Big time. So I love that. I love eating food that doesn't have a label at all. No label. Because you've heard- a banana. No label. No label on that. Yeah. Just the cure. Go the price. That's it. You know, you've heard people talk about experts talk about, yeah, when you read the nutrition labels, you know, if it has sugar versus the first ingredient, like get rid of that. Right.

This is taking it to a whole different level with this metabolism expert. I that. That's cool. That's a great tip. See, I learned stuff from this podcast. You feel more smarter? I do feel more smart. So our third tip, we talked about strain training. We talked about anti-inflammatory nutrition as well. The third tip to kind of live within that blue zone would be move more.

Kimberly/terry (04:39.134)
Simple as that not just in the gym not just in your fitness facilities or the studios get out and walk get some vitamin D a Stretch often and stay active beyond structured workouts Motion really is the fountain of youth and it doesn't matter what kind of motion it is as long as you're doing it consistently as long as it feels good in your body and

the role of movement. actually talk about this in episode number six. We, again, we dive a lot deeper. So we're just kind of, giving you some key tips from different episodes and putting it in one place for you. But if you want to dive a lot deeper, that's where it's at. Please do. Yeah. Another great tip is going to be to better manage your stress and get really great sleep. know, chronic stress, poor sleep. Of course they age you faster. We know that. So we want to prioritize stress relief, things like, you know, breath work.

perhaps meditation, gratitude practice, getting out in nature, whatever it is for you. And wanna aim for seven to nine, depends on the person a bit, but seven to nine hours of quality sleep. within that, we do talk about in episode seven, rest and recovery. And you get rest and recovery both in your overnight sleep.

But also, if you were to take power naps and things like a silent meditation or a still meditation, things like that also add to your recovery and rest. So that's really powerful. And when it comes to managing stress, we actually talked about that quite a bit in our episode on emotional well-being, which I believe was episode six. But it is within the first 10 episodes, I can assure you. It's emotional well-being. And I tell you, that one,

was a game changer for me, learning the things that we covered in that one. Well, getting that rest, getting that recovery, it goes hand in hand with what we talked about in tip number one, which is your strength training. For sure. Right. So in order to build lean muscle mass, in order to increase your bone density, you got to do strength training. But in order for you to grow properly and effectively and efficiently, that rest goes hand in hand.

Kimberly/terry (06:50.21)
with that strength training as well. So in the power naps, I'm still enjoying those. Yeah, aren't they awesome? I need them. need the power naps are the real deal. They are. So jump on those if you haven't already and also jump into the rest and recovery episode number seven. Yep. So our fifth and final tip to kind of again, create that longer, healthier life that we all want.

is community, relationships, that social well-being that we all need, where, you know, we are social creatures. And, you know, lot of these, these tips that we've shared with you, we, you know, not only live them, but we also, they were kind of reinforced by watching the documentary on Netflix. Yes. Yeah. Blue Zones. Blue Zone. And I've seen the first one, but you've seen the second one as well. the Live to 100. It's fascinating. I think it's only like a four part

Documentary series and it's pretty incredible, right? So, if you, if you have seen the new blue zones documentary and you're on YouTube or you see us over on social media, comment sweet potato and that's how we'll know you were here today. I like that. Ooh, throwing out challenges, impromptu challenges. So, yeah, yeah. Having those tight knit relationships with family members, with friends, with community members, whether it's at your church.

whether it's at your work or any other social kind of environment is so, critical and key to our overall health and wellbeing. It promotes a sense of confidence, sense of what else? Wellbeing just It's related to our emotional wellbeing. Right. Absolutely. Going back to episode six. There we go.

So it's all interconnected. the stuff we're talking about. Do we think this is gonna happen? It's kinda like the knee bone is connected to the thigh bone. The thigh bone is connected to the hip All well being kinda crosses over. It's beautiful. I love it. It is a beautiful thing. So those are our five tips again that we wanted to share with you to represent the Longevity Blueprint. was there anything else that we wanted to add? This is short and sweet and to the point, but. I think that's awesome.

Kimberly/terry (09:08.586)
We're we packed quite a bit in a short period of time. I like that We absolutely did and and that's what we wanted to do. We want to always provide you with time-efficient tips and perhaps even tricks Information hopefully it may be even a little inspiration. and entertainment entertainment in inspiration inspiration That works. Well, you've heard of edutainment. Let's with inspiration. I like that better Yeah, so we're gonna go with that. So if you've been

Pertained.

Please let us know, also let us know one habit of these five that we just shared with you that you want, that you're committing to focus on for a longer, healthier life. Just one, just one. Or maybe perhaps there are some other, you know, habits that, that you'd like to share with us. want to hear that as well. Definitely, definitely. And by all means share this episode with anyone you think that can benefit from this longevity blueprint and get more out of their life thriving. Cause again,

It's not about how long you live. It's about what those years are like how we experience them more than anything So by all means share this episode with someone who also wants to thrive. We would greatly appreciate it. Absolutely So that is it for our episode number 29. We encourage you to live with vitality We also encourage you to make it a great day and why because it is a great day to have yes it is until next time much love