Anti-Aging Lifestyle - Longevity, Aesthetics, Health, and Beauty

In episode 26 of the Anti-Aging Lifestyle I give you my rundown of the pros and cons that I see working with a personal trainer. I have many years of experience working as a personal trainer, and I hope these insights are helpful!

Some highlights from the episode:

Introduction: What is the role of a personal trainer?

My Background: My experience in the fitness, physique, and personal training world.

PROs:

Motivation: How a trainer can help provide extra external motivation for you.

Guidance: How a good trainer can help optimize the process of getting you in amazing shape while keeping you healthy and safe.

Fun: How a good trainer makes the process enjoyable and how they become an ever present partner in your journey of health.

CONs:

Motivational Crutch: How relying on a trainer can actually make you weaker mentally.

The Journey of Self: How relying on a trainer can rob you of the journey of self that you can experience by learning and applying as you go.

Bad Guidance: How a bad trainer can lead you down a bad path, potentially sabotaging your goals and damaging your body and health in the process.

Summary: Think about a trainer as a partner alongside you, when you need them. Not as someone pulling or dragging you through your fitness journey.

I finish the episode with Tomko Tip #26 where I talk about how truly saying “yes” to one thing, means saying “no” to just about everything else.

If you enjoyed this episode, please leave a 5-star review for me on Apple Podcasts or follow me on Spotify. Both of those really help me grow the show and spread my message! I appreciate you!

In episode 25 of the Anti-Aging Lifestyle I break down Kobe’s Mamba mentality, and how to apply it ourselves in our own quest to become the best version of ourselves.

Some highlights from the episode:

Kobe’s Background: The tragic accident and what Kobe stands for.

Kobe’s Work Ethic: Some amazing examples of Kobe’s work ethic over the years.

Finding What you Love: What is the process like for most people when it comes to finding what they love to do?

Society Pressure: Pressure from school, parents, and society? The pressure is real and potentially damaging.

My Story: How I went from aerospace engineer to health coach.

Just Try: Let yourself try as many things as possible and always know that it’s ok to fail and suck at anything you try.

Amazing Life Gift: To spend your precious life committed to a cause you truly find worthy and meaningful is one of life’s greatest joys.

The Journey: It’s more about your own personal journey of discovery and growth than achieving any physical and tangible outcome.

Realities of Life: There will always be pressure from family, bills to pay and kids and family to support. But don’t let that stop you from pursuing your dreams during your precious life.

I finish the episode with Tomko Tip #25…. where I talk about the dangers of constantly living in fear. I give you some practical numbers about the coronavirus, and I also talk about why the news isn’t always the best thing to focus on if you want to be happy.

If you enjoyed this episode, please leave a 5-star review for me on Apple Podcasts or follow me on Spotify. Both of those really help me grow the show and spread my message! I appreciate you!

In episode 24 of the Anti-Aging Lifestyle I give an overview of tips to stay healthy and leaner when you are traveling. 

Some highlights from the episode:

Traveling is Living: Traveling is a part of life for most of us who are fortunate. Whether for fun or for work.

Schools of Thought: What are the three main schools of thought when it comes to traveling and staying healthy?

My Traveling Background: Where my experience is coming from.

Flying Factors: How to stay healthy on the plane.

Travel Snacks: What are some healthy travel snack options?

Hotel Tips: How do you take care of your body when living in hotels?

Stay Active: Tips to stay active while on the road in the U.S.

Taking a Cruise: What options you have when you are on a cruise ship.

International Travel: Staying healthy when traveling internationally.

I finish the episode with Tomko Tip #24 where I talk about why it’s so important to be honest with yourself.

If you enjoyed this episode, please leave a 5-star review for me on Apple Podcasts or follow me on Spotify. Both of those really help me grow the show and spread my message! I appreciate you!

In episode 23 of the Anti-Aging Lifestyle I do another deep dive into your metabolism and how to optimize your fat burning potential.

Some highlights from the episode:

Metabolism Defined: What exactly does it mean when you talk about someone’s metabolism?

Metabolic Factors: Age, food intake, and muscle mass are some of the biggest factors that regulate your metabolism.

Muscle Misconceptions: The difference between fat mass and muscle mass. What it means to be “toned.” 

Female Body Fat: Why do females typically carry more body fat than men?

HIIT Cardio: Burn fat all day with EPOC on your side.

Lifting Weights: Burn fat all day by making your muscles work for you 24/7 to torch body fat.

Functional Circuits: An amazing way to boost your metabolism while making it fun.

Gentle Fat Burners: Using a little something is ok, don’t go overboard here or your body will fight back.

Stay Away from Steroids: Most of the time a terrible idea that will come back to hurt you.

Thermic Effect of Food: How you can get a little metabolic boost depending on which macronutrients you’re eating more of.

Clay Analogy: Warming the clay takes time. Boosting your metabolism is a process, but it builds a much stronger, more stable foundation of fat loss and health.

I finish the episode with Tomko Tip #23 where I talk about the evolution of fitness goals as you go through life, gain perspective, and mature.

If you enjoyed this episode, please leave a 5-star review for me on Apple Podcasts or follow me on Spotify. Both of those really help me grow the show and spread my message! I appreciate you!

In episode 22 of the Anti-Aging Lifestyle I give you my take on the pros and cons of drinking alcohol. Do the potential benefits outweigh the risks? All this and more!

Some highlights from the episode:

Introduction: Alcohol is a part of our culture. It’s associated with social activities and fun.

Potential Pros of Moderate Consumption (1-2 drinks max daily)

Heart Health: Associated with reduced risk of heart disease, increased HDL cholesterol, lower LDL cholesterol.

Diabetes Risk: Linked to lower average blood glucose levels. 

Brain Health: Increases blood flow to the brain, potentially decreases risk of dementia and strokes.

Prevents Gallstones: Shown to reduce likelihood of cholesterol buildup in the gallbladder.

Lowest Mortality: Light/moderate drinkers had lower overall mortality rates compared to nondrinkers.

Cons of Heavy to Binge Drinking (3+ drinks a day)

Cancer Risk: Increases risk of cancer for anything the alcohol touches, mouth, throat, esophagus, liver, colon, even breast cancers.

Heart damage: Damages heart muscles and arteries, increases blood pressure.

Liver disease: Leads to permanent liver damage, hepatitis and cirrhosis, increased inflammation.

Depression/Suicide: Increases the risk of depression, negative thoughts, and increases suicide risk.

Sleep Disruption: Guaranteed to decrease the amount of time you spend in deep sleep.

Kills Masculinity: Decreases testosterone, increases cortisol, increases conversion of testosterone to estrogen.

Destroys Body Composition: Damages your metabolism, stimulates hunger and reduces will power. Increases fat storage on the belly.

Skin damage: Dehydrates your skin, deprives it of important vitamins and minerals.

Conclusion: Associated vs causation, hard to tell if moderate alcohol actually increases health, or just associated with overall healthier individuals. Do not start drinking or increase drinking in an attempt to increase your health.

I finish the episode with Tomko Tip #22 where I talk about the definition of true intelligence and how it applies to achieving your goals in life.

If you enjoyed this episode, please leave a 5-star review for me on Apple Podcasts or follow me on Spotify. Both of those really help me grow the show and spread my message! I appreciate you!

In episode 21 of the Anti-Aging Lifestyle I breakdown the essentials you need to know for a bright smile and overall oral health. 

Some highlights from the episode:

Introduction: Why I’ve been obsessed with my oral hygiene most my life. Mama Tomko’s fears became my own at a young age.

Oral Environment: If your mouth health, saliva, and mouth pH are off, nothing else matters. Focus on these before worrying about straightening and whitening.

Acid Dangers: What are the biggest sources of acid that cause harm and soften your precious tooth enamel?

Sugar Low Down: Is sugar really bad for your teeth? Why is that? What solutions do we have if you have a sweet tooth?

Optimal pH: What’s an optimal mouth pH, what are your danger zones? How do you accurately check the pH of your mouth?

Straighten Teeth: How do you go about straightening your teeth?

Whiten Teeth: What is the best whitening toothpaste and gel to use? How do we avoid teeth staining in the first place. Plus my secret “Washcloth technique.” Which is not really a secret anymore.

Pro Cleaning Tips: How to floss, brush, scrape, massage, and everything you can think of, for optimal oral hygiene and health.

Use Your Smile: You spent all this time optimizing your oral hygiene and smile… so use your new power in the world for good :)

I finish the episode with Tomko Tip #21 where I talk about the hater mentality. Where it comes from, ways to be mindful of it and how to eliminate it from your life.

If you enjoyed this episode, please leave a 5-star review for me on Apple Podcasts or follow me on Spotify. Both of those really help me grow the show and spread my message! I appreciate you!

In episode 20 of the Anti-Aging Lifestyle I give you a rundown of my top skin care tips to keep your skin healthy from the inside out. 

Some highlights from the episode:

Skin Intro: Biggest organ of the body, first sign of biological age to anyone you meet.

Skin Hydration: The importance of a good moisturizer and a gentle face wash to keep your skin hydrated and moisturized.

Sun Protection: Why it’s important to limit sun exposure, as well are your physical and chemical blocking options.

Exfoliating: Why exfoliating is so important, and what options you have between physical and chemical exfoliators.

Sleep: How to optimize your sleep to optimize overnight skin repair and regeneration.

Stress: Why stress kills the skin and some of my top de-stressing recommendations.

Skin Nutrition: What should you make sure to include in your diet, what should you avoid? You want to think about providing your skin with the building blocks it needs to be healthy.

Hydration: Drink that water! Skip that straw!

Extreme Temperatures: Why extreme heat and cold can do damage to your cell walls and collagen.

Don’t Smoke: A review of all the bad things smoking does to you and your skin.

Workout: A reminder of how working out improves the quality of your skin

Retinoids: The pros and cons of using prescription and over the counter (OTC) retinoid products.

I finish the episode with Tomko Tip #20 where I talk about the importance of having fun and living your life with joy.

If you enjoyed this episode, please leave a written review for me on Apple Podcasts or follow me on Spotify. Both of those really help me grow the show and spread my message! I appreciate you!

In episode 19 of the Anti-Aging Lifestyle I give you my take on intermittent fasting, which seems to be growing in popularity every year. But is intermittent fast right for you based on your goals? Does it help you burn more body fat? All this and more!

Some highlights from the episode:

Traditional Eating Schedule: How we grow up thinking we are suppose to eat.

Traditional Fasting: Typical done for religious or cultural reasons, not normally viewed as a part of a healthy lifestyle.

So Popular: All the celebs and stars seem to be doing it these days. Hugh Jackman, Terry Crews, Jennifer Aniston, Chris Pratt, Halle Berry, just to name a few.

Fasting Variations: 16:8, 18:6, 20:4, Circadian Rhythm, 36 hour “monk fast,” 5:2, so many variations to choose from.

Fasting Benefits: Increased autophagy, growth hormone, and longevity. Decreased inflammation, blood pressure, and bad cholesterol.

Fasting Risks: Eating disorders, hard gainers, pregnant/nursing mothers, diabetics, elderly, youth, and those that need to take medication with food.

Fasting Tips: Use the Zero app, stay hydrated, and use club soda, coffee, tea, and other drinks low in macronutrients if needed to get you through your “fast.”

Perfection Unnecessary: You can still see huge health benefits when you fast even 5 days out of the week, with 2 days of completely normal eating.

Fasting for Weight Loss: Remember for weight loss to occur, you must be in a caloric deficit. Some people will prefer to spread their food out, some will prefer to using fasting and then eat in a smaller eating window. Overall caloric deficit is all that matters for fat loss.

Fasting for Energy: Intermittent fasting can be an effective way to start your day and boost mental clarity while your insulin and blood sugar levels are stable.

Fasting for Longevity: Intermittent fasting can provide a boost to longevity by decreasing your blood pressure, inflammation, bad cholesterol, and by increasing autophagy.

I finish the episode with Tomko Tip #19 where I talk about the concept of time and how living your life with a slight sense of urgency can sometimes be a good thing.

If you enjoyed this episode, please leave a written review for me on Apple Podcasts or follow me on Spotify. Both of those really help me grow the show and spread my message! I appreciate you!

In episode 18 of the Anti-Aging Lifestyle I give an overview of my favorite fat burning supplements, from an effectiveness and safety standpoint. What is tried and true? How should you view supplements in your overall quest for a leaner and healthier body? All this and more!

Some highlights from the episode:

Supplement Industry: How do I view the supplement industry as a whole?

Examples of Supplement Dangers: We review why ephedra/ephedrine and bitter orange supplements were effective and also why they were so dangerous.

My Top 4 Fat Burners:

Green Tea: The power of EGCG, fat loss, anti-inflammatory, cancer fighting, and more.

L-Carnitine: Non-stimulant fat burner. How L-Carnitine helps your body break down more fat for energy and in turn, preserve your muscle and energy stores.

Creatine: How creapure creatine monohydrate can boost your body’s ability to recover, burn body fat, and increase endurance.

Caffeine: The power of caffeine to temporarily boost your alertness and metabolism.

Ineffective Yet Popular:

Garcinia Cambogia Extract: Made popular by Dr. Oz. Suppose to help inhibit fat producing enzymes but effectiveness is very marginal in animal studies.

Raspberry Ketones: Also made hugely popular by Dr. Oz. Suppose to help breakdown fat cells but marginal effectiveness only in extremely high dose animal studies.

Conjugated Linoleic Acid (CLA): Suppose to help stimulate the breakdown of body fat and reduce appetite. But effects are very slight and may cause increased inflammation and promote insulin resistance.

Placebo Effect: Is real and can be an effective tool to use. If you have an event you are preparing for, you can stagger your supplement stack to create training milestones of fat loss to increase your motivation and workout intensity.

Water is King: If you are at all dehydrated (most people are), water is the king of all supplements you can take. Increased fat burn, metabolism, energy and recovery. No side effects. 

I finish the episode with Tomko Tip #18 where I talk about why it’s so important not to let random people and their opinions, derail you from pursing your passions and dreams. 

If you enjoyed this episode, please leave a written review for me on Apple Podcasts or follow the podcast on Spotify. Both of those really help me grow the show and spread my message! I appreciate you!

In episode 17 of the Anti-Aging Lifestyle I give you my Top 10 Tips for staying healthy and in shape through the holiday season. With Thanksgiving behind us, Christmas and Christmas parties coming up, and New Years resolutions on many people’s minds. It’s the perfect time to give you my best tips on making it through the rest of this holiday season without the extra pounds and guilt. Start the new year with a head start on your health!

Some highlights from the episode:

New Years Resolutions: How many people stick to their resolutions? What are the most common resolutions that people make?

1) Have a Goal: Why it’s so important to have a goal to help keep you focused through the holiday season. What are the best goals to have?

2) Plan Ahead: How planning ahead can set yourself up for success. What does planning ahead look like?

3) Loading The Plate: How do you load your plate for success during a holiday party?

4) Realistic Goals: How being realistic can actually be the key to your success this holiday season.

5) Heavy Sauces: One of the sneakiest places calories hide are in sauces, creams, and dressings. How do we overcome this obstacle while still enjoying flavor?

6) Stay Hydrated: A reminder of the benefits of staying hydrated as it pertains to your goals.

7) Good Sleep: Another reminder of the power of good sleep.

8) Early Resolutions: The true secret to making your resolutions a success this year.

9) Metabolic Fire: How to set your metabolism on fire this holiday season.

10) Forgive and Achieve: Why it’s so important to look at the big picture of your actions. Single actions don’t make or break you. Consistent actions do.

Most importantly enjoy the holidays! Do what you can, try to follow these tips, but enjoy. Be present with loved ones and friends.

I finish the episode with Tomko Tip #17 where I talk about why getting things done is better than getting things perfect.

If you enjoyed this episode, please leave a written review for me on Apple Podcasts or follow me on Spotify. Both of those really help me grow the show and spread my message! I appreciate you!