Advanced Age Management

01/13/2026

We help patients preserve muscle while prescribing GLP-1s & GLP-1/GIP medications for weight loss.

Rapid or extreme weight loss over a short timeframe can lead to saggy or loose skin in some people.

Think about it this way: When you gain weight, it likely wasn’t overnight. It was a gradual increase over time — giving your body time to adjust to any added weight.

More recently, medications like semaglutide or tirzepatide may result in significant weight loss. If you lose weight quickly, your body doesn’t have the ability to recover as quickly. Your skin may even lose collagen and elastin — essential to having skin that can bounce back. You may also lose muscle as you burn fat.

Before you start a weight loss medication:
1️⃣Go slow
2️⃣Stay hydrated
3️⃣Eat enough protein
4️⃣Try targeted exercise

01/13/2026

A groundbreaking study reveals that high doses of Vitamin D can help the body convert extra calories into muscle rather than storing them as fat. Vitamin D, long known for its role in bone health and immunity, may also play a key role in metabolism and body composition. Researchers found that when the body has sufficient Vitamin D levels, it promotes the growth of lean muscle tissue, especially when combined with exercise and a healthy diet, instead of allowing surplus calories to turn into fat.

This effect occurs because Vitamin D influences muscle cell function and energy metabolism. It helps regulate the signalling pathways that determine whether nutrients are stored or used for building muscle. Maintaining optimal Vitamin D levels can therefore support muscle growth, enhance strength, and potentially improve overall body composition.

Experts caution that while Vitamin D is crucial, it should be taken in safe, recommended doses, and ideally under the guidance of a healthcare professional. Alongside regular exercise and a balanced diet, high-dose Vitamin D supplementation could become a powerful tool for individuals looking to maximise muscle gain and reduce fat accumulation naturally.

01/13/2026

Discover the health benefits of quitting alcohol-improved weight, sleep, heart and mental health-plus tips for making the change.

01/13/2026

Joan MacDonald went from struggling with arthritis and multiple medications at age 70 to lifting weights five days a week and shedding 68 pounds by 78.

Her journey began with structured exercise, hydration, sleep, and macronutrient tracking, leading her to reverse chronic conditions and stop all medications.

Documenting her progress on Instagram, she amassed 1.9 million followers and shares five core habits: start where you are, view movement as medicine, prioritize consistency, seek strong support, and track what matters.

Her story proves aging is not an excuse, and more insights await in the full article.

01/13/2026

01/09/2026

01/09/2026

A 2025 clinical trial found that adults who supplemented with vitamin D for four years significantly reduced telomere shortening.

01/09/2026

01/08/2026

Given the weight of your head, this positioning can stress and damage your neck, shoulders and back. Stiffness, soreness or sharp pain in your neck and shoulders are signs that you’re spending too much time hunched over your phone. Over time, this sort of persistent strain can contribute to arthritis.

01/08/2026

The most pro-inflammatory food component is saturated fat, which is found in meat, dairy, eggs, and junk. These products also contain other pro-inflammatory food components, such as cholesterol and trans fat.

The most anti-inflammatory food component is fiber. It appears that an increase of just 10 extra grams of fiber per 1,000 calories would equate to four fewer years of cellular aging. Now, of course, diets high in fiber go hand in hand with diets with significant amounts of fruits, vegetables, and whole grains. So, fiber may just be a marker of eating lots of whole, healthy plant foods.

Anthocyanins, the antioxidant pigments that give berries their bright red, blue, and purple colors, have been shown in dozens of randomized controlled trials to reduce inflammation.
Turmeric, garlic powder, and ginger powder were also found to reduce interleukin-6 (IL-6), a marker of inflammation. However, antioxidant supplements, specifically vitamins C and E, beta carotene, and selenium, as well as turmeric supplements, provided no benefit for reducing markers of inflammation.

How else can we bring down inflammation? By changing our overall diet.

When individuals switched to strictly plant-based nutrition, their diets flipped to become anti-inflammatory. Not all plant-foods are anti-inflammatory, though. If all we do is boost our intake of less healthy plant foods, like juice, white bread, white potatoes, soda, and cake, we can end up with more inflammation. A really clean diet of whole plant foods can also significantly reduce levels of Lp(a), something we didn’t even think could be achieved with diet, as well as drop our LDL cholesterol. It can reduce levels of inflammatory markers, too. We’re talking about a 30 percent drop in C-reactive protein and a 20 percent drop in IL-6.

Cutting down on both animal products and processed foods, while increasing intake of whole plant foods, may be the most effective dietary strategy to combat inflammation.
How Not to Age is out now! Borrow a copy from your local library or order one today: https://see.nf/HNTABook

Watch the videos “Which Foods Are Anti-Inflammatory?” at https://see.nf/plantshift and “What to Eat to Prevent Telomere Shortening” at https://bit.ly/3Y2jXsR. Learn more about anti-inflammatory diets at https://see.nf/3PxxVid.

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01/08/2026