Living Longer Younger Blueprint

26/08/2025

What is the best diet for You? We all respond differently to food.

Prof. Eran Segal presented conclusions from the research on the TEDxRuppin stage and made us question common dietary beliefs.For additional information see h...

25/08/2025

🌟 𝙐𝙣𝙡𝙤𝙘𝙠 𝙩𝙝𝙚 𝙋𝙤𝙬𝙚𝙧 𝙤𝙛 𝘽𝙊𝙉𝙀 𝙌𝙄 𝘼𝘾𝙏𝙄𝙑𝘼𝙏𝙄𝙊𝙉 🌟
(a.k.a. Whole-Body Vibration Therapy)
Did you know there’s a gentle, passive exercise method that can improve your muscles, balance, brain function and boost your immune system – all while you stand still?

✅️Whole-Body Vibration (WBV) Therapy uses low-frequency vibrations to activate your body’s natural healing mechanisms. Research suggests it may:
• Improve muscle strength & balance (great for older adults!)
• Reduce inflammation & support immune health
• Enhance brain function & recovery in certain disorders
• Support healthy ageing – safely and effectively

🌈Why It Works
• Gentle vibrations stimulate your body’s mechanoreceptors, helping muscles, nerves, and immune cells work better.
• It can even help regulate blood sugar, improve gut health and reduce inflammation.

🙏🏽Want to Live Longer, Younger?
As a Longevity Coach, I guide people through simple, sustainable changes that improve health and vitality. No drastic overhauls – just small shifts with big results.
👉 Like, Share & Comment if this excites you.
📩 DM me today to learn how Bone Qi Activation & other longevity hacks can help you feel younger tomorrow.
Ray Ridolfi 🙏
Disclaimer: This information is for educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider before starting new therapies.

12/08/2025

Do You Want to Feel Younger in 2025? 🦸‍♀️🦸‍♂️
You can manage Weight Control and Anti-Aging with WATER!

In order to Change your external Beauty, you firstly have to change your internal Functionality. Or, your Outside is a reflection of your Inside!! Scary. 🤯

Concerned about your Weight and Skin Tone? ASK me how you can Do This.

Are you Feeling Thirsty? A little dryness in your Mouth? If so, you may have the first signs of dehydration. Drink some Water! Yes, WATER. 💦

Dehydration directly affects your digestion and body waste elimination. Not surprisingly, if you have dryness inside, then your skin may also suffer with a range of conditions such as itchy skin, blotches, dryness, sagging. 🥶

Sugar soft drinks (eg Coke has a damagingly acidic 2.5 pH - neutral is 7pH), sports drinks, coffee, alcohols do not hydrate you, in fact, most are dehydrating and will cause an Acidity build up in your body.

Your general aches, joint stiffness and inflammation, low energy, headaches, digestive distress, urinary infections and even emotional mood swings can be signs of chronic dehydration.

The average daily water consumption per capita in Australia in 2012 was only 1,064 mls #. And it hasn't really improved much.
WHAT! We are killing ourselves SLOWLY, unintentionally. 👎

HOW QUICKLY IS WATER ABSORBED? 🕞💧💧
It takes between 5 and 120 minutes for the water you just consumed to be absorbed and processed in your system.

If you drink water on an empty stomach it will be absorbed in about 5 minutes, particularly, if you swish it around in your mouth as the soft membrane here is highly absorbent.

APPETITE REDUCTION 🥣🥂
Taking water while eating may take up to two hours to be fully absorbed because the food will get priority. Balance this with the fact that if your stomach is 'full' with Water, your appetite will reduce and you'll desire less food! It is recommended that you have a glass full of water about 30 minutes prior to eating.
We often reach for a Snack, when in fact, we are simply thirsty. Drink WATER.

Being well hydrated can assist in your Weight Loss. The majority of water is absorbed in the large intestine, after being let out of the stomach. Drinking Reduced structured water which is Alkalised is more readily absorbed into your cells
If you are conscious of your weight control, paying attention to a healthy balanced diet and exercising regularly, you can lose and then sustain your optimum body weight. So, after exercise, drink water first before consuming food, to avoid dehydration.

🏃‍♀️🏃‍♂️Because you sweat with exercise, you are also secreting mineral salts and you may wish to balance this by consuming a pinch of pink mineral salt or sea salt with a glass of water daily.

HOW MUCH WATER SHOULD I CONSUME?
🥛🥛
My suggestion is that you should be consuming 1 litre of water per 25 kilos of your bodyweight. Your intestines and kidneys and any excess and waste will be flushed out in your urine and stools as well as your respiration (breathing process).

🚿 SHOWER TIME - Is getting Wet hydrating me? 🌧💦
While you can absorb things like minerals, nutrients and chemicals through the skin (we generally absorb the chlorine and other contaminants in our domestic water supply), your epidermis (skin layers) is literally made to be water resistant. Water does not pe*****te your system and you could still dehydrate and die getting soaked in a rain storm (a very long one), unless you are drinking the rain water.
I can recommend a simple shower water purification filter to clean your water of those nasties.

TIMING ⏰⏱
• Drink a glass of Water when you wake up. 8 hours of sleeping is dehydrating.
• Drink a glass of Water regularly during the day, every one to two hours.
• Increase your intake before and after cardio exercise
• Depending on your bladder strength, consume water about an hour before bed time.
• Drink good quality filtered Water.

🤩📲💻If you are wanting more information about sourcing healthy Water, please make contact with me. I have used researched various Water purification systems over the last 25 years and am happy to promote certain brands.
Living Longer Younger Blueprint

04/08/2025

🥚🥚 W𝐡y s𝐭a𝐫t y𝐨u𝐫 𝐝a𝐲 𝐰i𝐭h a P𝐫o𝐭e𝐢n B𝐫e𝐚k𝐟a𝐬t?
Protein is essential for muscle mass because it provides the building blocks (amino acids) that your body needs to repair, maintain, and grow muscle tissue. Here's a breakdown of why it's so important:

✅️Muscle Repair and Growth:
When you exercise, especially during strength training, you create small tears in your muscle fibers. Protein helps repair these tears, and the process makes your muscles stronger and larger over time (muscle hypertrophy). The muscles heal as the tissue becomes mildly inflamed (a natural healing response) and this is why your muscles get sore.
Without enough protein, this repair process is incomplete, which can limit muscle growth or even lead to muscle loss.

✅️On average, you need a daily intake of about 1.5g to 2g of protein for every 1 kilo of your bodyvweight spread out over your daily meals. ✅️Breakfast is the most important Protein based meal.

Here’s an approximate protein breakdown of my Turmeric and Chilli Omelette (my wife's favourite) based on standard values:

🥚 3-Egg (Organic) Omelette with Veggies
• Eggs (3 large): ~18g
• Tomato, mushroom, spring onion, garlic: ~1g (minimal from vegetables)
Subtotal: ~19g
🐟 1 Slice of Smoked Salmon (about 30g)
• Smoked salmon: ~6g
🫘 Half Cup Organic Baked Beans (~130g)
• Baked beans: ~6–7g
(organic brands vary, usually slightly less sugar and slightly more protein)
🥜 Roasted Cashews (40g)
• Cashews: ~7–8g
🧀 Feta Cheese (10g)
• Feta: ~1.5–2g
🥑 Half an Avocado
• Avocado: ~1g
(avocados are rich in healthy fats, not protein)
🍞 1 Slice Organic Charcoal Toast
• Charcoal toast (wholegrain/seeded est.): ~3–4g
✅ Total Estimated Protein:
~44 to 47 grams
This is a high-protein, nutrient-rich meal — great for satiety, muscle maintenance, and energy. Let me know if you want a breakdown of fats or carbs too!

Here’s an approximate macronutrient breakdown (protein, fats, carbs) for your breakfast:

🧮 Estimated Macronutrients
Food ItemProtein (g)Fat (g)Carbs (g)3 Eggs (omelette with veggies)18–1915–171–2Smoked Salmon (30g)640Baked Beans (½ cup / 130g)6–70.5–120–25Roasted Cashews (40g)7–820–2218–20Feta Cheese (10g)1.5–23–4

30/07/2025

𝘾𝙤𝙡𝙙 𝙖𝙣𝙙 𝙁𝙡𝙪 𝙃𝙤𝙢𝙚 𝙍𝙚𝙢𝙚𝙙𝙮 - 𝙄𝙢𝙢𝙪𝙣𝙚 𝘽𝙪𝙞𝙡𝙙𝙚𝙧

I learned this powerful and natural home remedy Cough and Mucus reducing syrup when I studied oriental medicine with my Japanese teachers in London in the early 1980s.

Using a mixture of raw onion, garlic, ginger, cayenne pepper, and raw honey is a traditional remedy with potential health benefits. Each ingredient has its own therapeutic properties, and when combined, they may act synergistically to boost immunity and relieve respiratory symptoms. Here's a breakdown of the benefits and mechanism of action, followed by how it's used as an immune booster and cough syrup:

🧄 Ingredients and Their Health Benefits
1. Raw Onion
• Expectorant: Helps break down mucus in the lungs and sinuses.
• Rich in Quercetin: An antioxidant with anti-inflammatory and antiviral properties.
• Sulfur Compounds: Support detoxification and immune response.
2. Garlic (Raw)
• Allicin: A powerful compound with antibacterial, antiviral, and antifungal properties.
• Immune Modulation: Enhances natural killer cell activity and white blood cell function.
• Antimicrobial: Fights pathogens, especially during colds and flu.
3. Ginger (Raw or Fresh)
• Anti-inflammatory: Reduces inflammation in the throat and respiratory tract.
• Digestive Aid: Helps with nausea and upset stomach, common with colds.
• Warming: Promotes circulation and sweat, which can help detox the body during illness.
4. Cayenne Pepper (Capsaicin)
• Stimulates Circulation: Helps clear congestion and delivers nutrients quickly.
• Pain Relief: Reduces throat irritation and inflammation.
• Antiviral and Antifungal: Enhances pathogen defense.
5. Raw Honey
• Antimicrobial: Natural antibacterial and antiviral properties.
• Soothing: Coats and soothes the throat.
• Prebiotic: Supports gut health, which is closely tied to immune function.

🧪 How It Works: Drawing Out the Juices
• When you immerse these raw ingredients in honey, the honey acts as an osmotic medium:
• It pulls water-soluble compounds (like allicin from garlic and gingerols from ginger) out of the plant materials through osmosis.
• This process infuses the honey with bioactive compounds, creating a potent syrup over time.

💊 How to Use as an Immune Booster and Cough Syrup
Preparation:
• Finely chop or crush:
• 1 medium red onion
• 3–5 cloves of raw garlic
• 1–2 inches of fresh ginger
• ½–1 tsp of cayenne pepper (adjust to tolerance)
• Place in a clean glass jar.
• Pour raw honey over the ingredients until fully submerged.
• Stir and let sit for at least 2-4 hours (up to 3 days for full infusion).
• Strain if desired, or leave ingredients in for ongoing infusion.
• Top up the raw honey when the fluid becomes low.
• Store in the fridge or a cool dark place (use within 2–3 weeks).

Dosage:
• For Immune Support (Daily Use):
• 1 teaspoon daily during cold/flu season.
• At First Sign of Illness:
• 1 teaspoon every 2–4 hours.
• For Cough/Sore Throat:
• 1 teaspoon as needed, letting it coat the throat.

⚠️ Precautions:
• Not suitable for infants under 1 year (due to honey risk).
• May irritate sensitive stomachs or those with acid reflux (especially the cayenne).
• Strong flavors – dilute in warm water or herbal tea if needed.
• If taking medications or with health conditions (e.g., blood thinners, ulcers), consult a healthcare provider.

✅ Bonus. After 3-4 days of usage I create a fresh concoction and use the old one in my stir cooking. It creates a lovely tangy garlic honey flavour.

07/04/2025

You are never too old to have a childhood. I'm turning 69 in a few months, and I know the importance of not only staying fit and mobile but also the importance of having fun and being part of a supportive tribe. Don't make age excuses. Just get out there and have some physical fun. 💯🙏🏽

24/02/2025

Another day, another physical and mental strengthening challenge.
At 68, I'm still loving doing Jiu Jitsu within this wonderful community.
Notice how André looks so fresh and I look exhausted.
Age is just a number, until you spar with people 30-40 years younger!! 🤣
And loving it. ✅️👏🏽🌈🙏🏽

17/06/2024

𝐖e𝐥l t𝐡a𝐭 𝐡u𝐫t. 🥵
Rafael is just 28 years younger and 60 kg heavier than I am. I should have just kicked him and run! 🏃🏽
It was like being hit by a tidal wave of muscle. I survived and saved by the bell. 🛎 Phew. Fortunately for me, he is a nice guy. 🙏🏽

Choose your challenges knowing they will test you, and keep them smart, knowing they won't crush you. Every challenge is a learning. Enjoy taking risks. You know that you are Alive. 🌞🗣

06/06/2024

𝙀𝒗𝙚𝒓𝙮 𝙟𝒐𝙪𝒓𝙣𝒆𝙮 𝙝𝒂𝙨 𝙞𝒕𝙨 𝙢𝒊𝙡𝒆𝙩𝒐𝙣𝒆𝙨. Recognising and acknowledging your achievements, small or large, in your journey is vital to the creating of who you are becoming.

🗣When others enthusiastically acknowledge your successes, this compounds and validates your efforts. Build upon each success, learn from each failure and keep working on You.

Be the best version of You, today. 🙏🏽

17/05/2024

I made homemade sushi for my Friday female students mentoring group. 🍣👩‍🎓 We mentors get to help these year 10 young women create their positive visions of their future selves. 💫🌈
It's very rewarding, and they ate the sushi! Bonus. 🙏🏽

18/03/2024

We make our daily choices, and these affect our healthy longevity for better or worse.

04/03/2024

𝘼𝒏𝙩𝒊𝙗𝒊𝙤𝒕𝙞𝒄𝙨 𝙪𝒔𝙖𝒈𝙚 𝙖𝒏𝙙 𝘿𝒆𝙥𝒓𝙚𝒔𝙨𝒊𝙤𝒏.
CAUTION. Research shows that the use of antibiotics can greatly increase the likelihood of depression, especially where there is existing moderate depression disorder (MDD). Basically, the higher the number of courses of antibiotics you have in a year, the higher the risk of depression worsening.

𝙋𝑹𝙀𝑽𝙀𝑵𝙏𝑰𝙊𝑵 is always better than cure. make a serious review for improving your lifestyle choices including:
👉Breathing intensity and the volume of air inhaled and exhaled
👉Hydration is essential for good gut and immune health.
👉Sleep quality. Refreshing sleep boosts your immune system. Poor sleep diminishes it.
👉Movement. Exercise activates hormonal regulation, an essential component of your immune strength.
👉Nutrition. Include whole, real foods that nourish and strengthen your body. Processed food, empty carbs with processed sugars lay the foundation for consistent inflammation in your body, leading to lowered immunity.

Ref: https://pubmed.ncbi.nlm.nih.gov/34711196/