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

In episode 16 of the Anti-Aging Lifestyle I cover optimal ways of burning stubborn belly fat. As a trainer in Hollywood, my clients are often times targeting specific areas of their body that they want to improve. Getting a lean and tight midsection is usually at the top of their list. So this episode is a look inside some of the topics that I usually bring up when helping my clients achieve the body of their dreams.

Some highlights from the episode:

My Background: How my years of competing as a pro natural bodybuilder and men’s physique athlete give me insight into burning body fat optimally.

Spot Reduction: Is it possible or is it a myth? How do you spot reduce your midsection?

Metabolism is a Fire: How creating a fast metabolism is the key to burning fat and keeping fat off. How to boost your fat burning furnace from within!

Fat storage: What are the biggest contributors to fat storage? Are there things we should be mindful of?

Liposuction: What is it? How does it work? Does it make sense for me? Is it dangerous?

CoolSculpting: What is this popular cryolipolysis procedure that is all over social media? Is it legit?

Excess Skin: Did you lose a ton of weight? How do you then deal with excess loose skin?

Optimize Fat Burning Environment: The importance of first optimizing your fat burning environment before you look at any sort of procedure to prevent backtracking.

I finish the episode with Tomko Tip #16 where I talk about how to find the energy to workout. Where does this energy come from and can you cultivate it at will?

If you enjoyed this episode, please leave a written review for me on Apple Podcasts or follow me on Spotify to help me grow my show and message!

In episode 15 of the Anti-Aging Podcast I pick up where I left off last episode as we learn how to maximize our sleep. Lifestyle habits that maximize sleep. The use of caffeine, alcohol, cannabinoids, and melatonin and their effects on sleep. Taking optimal naps, and using different tools to increase sleep quality. I cover all this and more!

Some highlights from the episode:

Sleep Lifestyle Factors: How working out and pre-bed nutrition can affect and improve the quality of your sleep.

Caffeine: How to time your caffeine intake for maximal benefit while minimizing at night sleep disruption.

Alcohol: How does alcohol affect your sleep quality. Or does it?

Cannabinoids: What are the best forms and blends of cannabinoids for sleep quality?

Midnight Wake-ups: What are the dos and don’ts of waking up in the middle of the night. How do you minimize your sleep disruption?

Napping: How do you time your nap for maximum benefit?

Sleep tools: Mattresses, pillows, air filters, humidifiers, eye masks, neck pillows, ear plugs. We talk about it all.

Traveling: How to minimize jet lag

Melatonin: What exactly is melatonin? Does it really work? What’s the optimal dosage and are there any safety issues to be aware of?

Sleep monitors: S+ devices, Apple watch, Fitbit, iPhone apps, what should you use to monitor your sleep at night?

I finish the episode with Tomko Tip #15 where I talk about the dangers of overthinking and how to turn off your mind to increase your action and reduce your stress in life.

For a peak into my own anti-aging lifestyle you can always find me on IG as “paul_tomko”

In episode 14 of the Anti-Aging Podcast I go over the fundamentals of sleep. We all know sleep is important. What are all the benefits of a good night of rest? How much sleep is optimal? What are the different stages of sleep and how can you optimize sleep for beauty? I cover all this and more!

Some highlights from the episode:

Sleep Benefits: We all know sleep is incredibly beneficial, but here’s a closer look at some of it’s benefits.

Sleep Duration: How much sleep do we need to optimize our health and beauty? Does it vary from person to person or is there a magic number we should be aiming for?

Sleep Cycles: What is a sleep cycle and why is it important to understand the composition of a sleep cycle if you’re really looking to optimize your health and anti-aging goals?

Hypnograms: What is a hypnogram and what trends can we see that apply to our health.

Sleep Routine: Why it’s so important to try your best to stick to a consistent sleep routine. Also why shifting your sleep time earlier can have huge anti-aging benefits.

Dark, Darker, Pitch Black: Why understanding melatonin secretion is so important, and why creating a super dark sleep environment helps create the end goal of amazing, deep sleep.

Sleep Temperature: What’s the best temperature range for deep sleep?

Noise Attenuation: How do you prevent noise during the night from waking you up, or at the very lease, disrupting your deep sleep cycles.

I finish the episode with Tomko Tip #14 where explain why I believe character and intelligence are more powerful and fulfilling than money.

For a peak into my own anti-aging lifestyle you can always find me on IG as “paul_tomko”

In episode 13 of the Anti-Aging Podcast I summarize the anti-aging lessons and thoughts that I had during my recent trip back home to Taiwan.

My mother is Taiwanese, and I have grown up visiting Taiwan all my life. This was my second visit to Taiwan this year alone. That being said, this was my first visit to Taiwan since starting my podcast, and I found myself paying close attention to the cultures and customs as they related to anti-aging and health. Enjoy!

Some highlights from the episode:

Are Taiwanese Healthier: A look into the obesity rates of the Taiwanese population vs Americans.

The GOOD:

Moving More: How the Taiwanese culture promotes staying active, outside and in the parks.

Gym Trends: The explosion of gyms opening in Taiwan and what it means for the population.

Fresh Everything: There are a ton of fresh fruits, greens, and meats available on the island that lead to healthier food consumption, to an extent.

Natural Remedies: Eastern medicine at it’s finest with the prevalence of pressure point therapies, natural food as medicine and the use of herbs and spices to heal the body.

Skin Care: Overall white, pure, skin is valued. That means less sun exposure and high usage of skin care products in Taiwan, at least in the main cities.

Family Oriented: Heavy emphasis on spending time with friends and family. Lots of eating out, getting tea, singing KTV, etc.

Firm Beds: Firmer beds in general are more supportive and lead to sleeping on your back, which is the optimal position for health and youth.

The BAD:

Pastries Galore: Lots of delicious pastries, breads and wheat products. Although admittedly, not much different than most places in the world.

Convenience Stores: 7-11’s, Family Marts, and OKs are everywhere. Literally everywhere. What does that mean for healthy eating?

Dishonest Beverage Claims: Turns out there’s a regulatory loophole that means you can’t always trust the nutrition labels in Taiwan, particularly when it comes to beverages.

Pollution Concerns: Like any large city with high population and motor scooter density, you will have more pollution.

Smoking Still: Higher percentage of the population still smokes, similar to European countries.

Medical Overdose: Many doctors are prescribing too many prescription drugs, leading to new health problems. Similar to the States, where we have become brainwashed into thinking there’s actually a safe pill to cure any ailment.

Westernization: How the Western culture coming to Taiwan, along with technology, is driving the explosion of obesity and health concerns in Taiwan today.

I finish the episode with Tomko Tip #13 where I talk about the power and freedom of living a more minimalist lifestyle.

For a peak into my own anti-aging lifestyle you can always find me on IG as “paul_tomko”

In episode 12 of the Anti-Aging Podcast we have Part 2 of my episode with Dr. Mike Nelson.

At AHS Dr. Mike presented on the topic “CBD & Cannabinoids: Beneficial or Hype?” The topic instantly drew my attention, mainly because CBD and cannabinoids are all over the media and in our culture these days, and I honestly know very little about the topic.

Dr. Mike has his PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s an adjunct professor and a member of the American College of Sports Medicine. Dr. Mike is a self proclaimed research fanatic who specializes in metabolic flexibility and heart rate variability. He is an accomplished online trainer, adjunct professor, and faculty member at the Carrick Institute.

Some highlights from the episode:

Athletic Benefits: What does the evidence suggest? Hard data or no?

Transdermal CBD: How effective is it to take CBD using a cream or gel? 

FDA Complications: Why there is so much gray area with labeling, and how to find a product that actually does what it says.

CBD Isolates: Is it possible to find a pure CBD compound, completely free of THC?

Dosing: How much to take for sleep, general health, and for acute anxiety.

Inhaling For Delivery: How does inhaling compare to ingesting. What are the benefits, what are the drawbacks?

Cannabinoids vs Opioids: Why our health care system is not set-up for your success. You have to take matters into your own hands when your physician’s hands may be tied legally.

You can always find Dr. Mike through his website www.miketnelson.com and you can find him on IG as “drmiketnelson”

I finish the episode with Tomko Tip #12 where I talk about why it's so important to embrace and use failures as you go through life.

In episode 11 of the Anti-Aging Podcast I bring you in live to another interview I did at the Ancestral Health Symposium (AHS), a health summit where dozens of industry leading doctors, trainers, and specialists give presentations on optimizing your health. This is where I met and interviewed this episode’s guest, Dr. Mike Nelson.

At AHS Dr. Mike presented on the topic “CBD & Cannabinoids: Beneficial or Hype?” The topic instantly drew my attention, mainly because CBD and cannabinoids are all over the media and in our culture these days, and I honestly know very little about the topic.

Dr. Mike has his PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s an adjunct professor and a member of the American College of Sports Medicine. Dr. Mike is a self proclaimed research fanatic who specializes in metabolic flexibility and heart rate variability. He is an accomplished online trainer, adjunct professor, and faculty member at the Carrick Institute.

Some highlights from the episode:

Dr. Mike’s Interest in CBD: How Dr. Mike’s background in kiteboarding initially got him interested in looking into the benefits of CBD and other beneficial cannabinoids.

Defining Cannabinoids: Understanding that there are over 113 identified cannabinoids, and the most popular two are CBD and THC. CBD being a non-psychoactive form, THC having psychoactive properties.

Cannabis vs Hemp: What’s the difference between cannabis and hemp? How do the various cannabinoids terpenes and scents fit in the big picture?

Sativa vs Indica vs Hybrids: How are these categories of cannabinoids different? Do these descriptions even make sense?

Benefits of CBD: How CBD can be used for sleep benefits, dealing with sleep disorders, and help to reduce anxiety. Also potential anti-inflammatory and brain heath benefits.

You can always find Dr. Mike through his website www.miketnelson.com and you can find him on IG as “drmiketnelson”

I finish the episode with Tomko Tip #11 where I talk about why it's crucial to have both long term and short term goals in life!

In episode 10 of the Anti-Aging Podcast I bring you in live to another interview I did at the Ancestral Health Symposium, a health summit where dozens of industry leading doctors, trainers, and specialists give presentations on optimizing your health. This is where I met and interviewed this episode’s guest, Dr. Tommy Wood. This is part two of that interview.

Dr. Tommy is a Senior Fellow in the Pediatrics Department at the University of Washington, and Chief Scientific Officer of Nourish Balance Thrive, an online-based company using advanced biochemical testing to optimize performance in athletes.

Dr. Tommy received a bachelor’s degree in Natural Sciences and Biochemistry from the University of Cambridge before studying medicine at the University of Oxford. He worked as a junior doctor in central London for two years after medical school, and then moved to Norway to complete a PhD in physiology and neuroscience at the University of Oslo.

Dr. Tommy is currently President-elect of Physicians for Ancestral Health, he is a director of the British Society of Lifestyle Medicine and the Icelandic Health Symposium, and is on the scientific advisory board of Hintsa Performance.

Dr. Tommy has also coached and competed in multiple sports including rowing, CrossFit, powerlifting, and ultra-endurance racing. Alongside his career in medicine and research, Dr. Tommy has published and spoken on multiple topics surrounding functional and ancestral approaches to health, including examining the root causes of multiple sclerosis and insulin resistance.

Some highlights from the episode:

Why ferrets?: Why is brain research done in ferrets, how are brain injury models developed?

Second Impact Syndrome: Why you’re more at risk of further brain injury and damage in the aftermath of a first injury or concussion.

Defining a Concussion: What are the symptoms of a concussion, what is happening at a cellular level?

Concussion Preventative Measures: 

Sleep Routine: How to adjust your sleep schedule and light exposure to create a beneficial circadian rhythm leading up to an athletic event if you are in impact sports and looking to minimize damage.

Benefits of Creatine: How creatine can help protect your brain, as well as give a host a other performance benefits, with very little risk or downside.

Glucose Metabolism: Why it’s important to keep glucose levels stable after head trauma, and how supplementing with ketone esters can help.

Cool Off: Why it’s important to keep your head and brain cool following trauma. This means controlling both external heat and internal body heat.

APOE4 Gene: Why it’s so important to get your APOE gene tested for the 4 variant, especially if you participate in contact and impact sports.

You can always find Dr. Tommy through his website drragnar.com and you can find him on IG as “drtommywood”

I finish the episode with Tomko Tip #10 where I talk about the importance of truly trusting yourself as you go through life!

In episode 9 of the Anti-Aging Podcast I bring you in live to another interview I did at the Ancestral Health Symposium, a health summit where dozens of industry leading doctors, trainers, and specialists give presentations on optimizing your health. This is where I met and interviewed this episode’s guest, Dr. Tommy Wood.

Dr. Tommy is a Senior Fellow in the Pediatrics Department at the University of Washington, and Chief Scientific Officer of Nourish Balance Thrive, an online-based company using advanced biochemical testing to optimize performance in athletes.

Dr. Tommy received a bachelor’s degree in Natural Sciences and Biochemistry from the University of Cambridge before studying medicine at the University of Oxford. He worked as a junior doctor in central London for two years after medical school, and then moved to Norway to complete a PhD in physiology and neuroscience at the University of Oslo.

Dr. Tommy is currently President-elect of Physicians for Ancestral Health, he is a director of the British Society of Lifestyle Medicine and the Icelandic Health Symposium, and is on the scientific advisory board of Hintsa Performance. 

Dr. Tommy has also coached and competed in multiple sports including rowing, CrossFit, powerlifting, and ultra-endurance racing. Alongside his career in medicine and research, Dr. Tommy has published and spoken on multiple topics surrounding functional and ancestral approaches to health, including examining the root causes of multiple sclerosis and insulin resistance.

Some highlights from the episode:

Functional Medicine: Why it’s so important to take into account a complete family history, major life events, and blood tests, when optimizing anyone’s health.

Advanced Blood Analysis Calculators: The future of blood work, how scientists are able to use modeling and machine learning, along with very basic and affordable blood work, to give you much more thorough and detailed health guidance.

Optimizing Sleep: The importance of overall sleep duration, and why factors like wake up frequency and time to fall sleep matter.

Keto Diets and Performance: What happens when you take someone who is adapted to carbs, and put them on a keto diet? It turns out after a 3-6 week adaption period, your body can perform at the same level, often times with improved body composition.

Importance of Eating Enough: Why a lot of health issues can sometimes be remedied with a simple fix. Eat more food. Period. (preferable good food though)

Caloric Restriction and Longevity: If you eat super healthy but you eat a lot, will you live a shorter life than if you ate healthy, but less overall calories? What does the research say? If you eat poorly, eating less overall calories is beneficial. But if you eat healthy, effects may be negligible.

Creatine Supplementation: Why creatine is a low risk, high potential benefit supplement that most people would benefit from.

You can always find Dr. Tommy through his website drragnar.com and you can find him on IG as “drtommywood”

In episode 8 of the Anti-Aging Podcast I bring you in live to another interview I did at the Ancestral Health Symposium, a health summit where dozens of industry leading doctors, trainers, and specialists give presentations on optimizing your health. This is where I met and interviewed this episode’s guest, Diana Rodgers.

Diana is a Registered Dietician, and a “real food” nutritionist and writer living and working on an organic farm, where she's been for the last 17 years.

Diana runs a clinical nutrition practice, is the host of the popular Sustainable Dish Podcast, and speaks internationally around the world about human nutrition, sustainability, animal welfare, and social justice.

Diana has written two books and helped produce the short film, Soft Slaughter, which won a Real Food Media award. Her work has been featured in the LA Times and Boston Globe.

Next year she is co-authoring a book with Robb Wolf titled The Sacred Cow, and she’s producing a directing a documentary by the same title. The Sacred Cow documentary is due out next year, 14 July 2020.

Some highlights from the episode:

Nutrition Concerns of Plant-based Diets: Which populations are most at risk, and the need for B-12, iron, and protein.

Why Red Meat has Become Less Popular: Diana compares red meat to poultry, and why the reasons poultry and chicken intake has been on the rise the last couple of decades… aren’t necessarily good ones.

Price Comparison of Beyond Meat vs Grass-fed Beef: What are the facts when comparing these two? Is grass-fed meat really more expensive?

The Other Side of the “Meat is Murder” Campaign: Why evolutionary biology, food production facts, and the nutritive benefits of meat are all important to truly understand.

Environmental Facts of Raising Ruminants: We cover the land waste, food waste, and water waste issues that you often hear.

The Satiating Benefits of Protein: Why fat and carbs are more dangerous. And how big food industries are coming along to try and flip the food pyramid on it’s head.

Comparing Grass-fed Beef to Traditionally Raised Beef: Fat profile comparison, specifically omega-3s.

Emotional Anti-Meat Arguments: Does it all stem from a fear of death? Are we as humans just afraid of death and any associations with death, and trying to use science to then justify that fear into a way of eating? 

You can always find Diana through her website sustainabledish.com or sacredcow.info and you can find her on IG as “sustainabledish”

In episode 7 of the Anti-Aging Podcast I bring you in live to another interview I did at the Ancestral Health Symposium, a health summit where dozens of industry leading doctors, trainers, and specialists give presentations on optimizing your health. This is where I met and interviewed this episode’s guest, Andrew Aussem.

Andrew holds a Masters of Science in Holistic Nutrition and an Honors Bachelor of Kinesiology. Over the past decade Andrew has been a true practitioner of the paleo and ancestral lifestyle, which he truly believes is the road to optimal health.

While at the Ancestral Health Symposium Andrew did his presentation on “Reducing the Risk of Lynch Syndrome Cancer with Nutritional Nrf2 Activators.” 

While I thought this topic was a bit too niche for this podcast audience, Andrew and I had a great conversation on nutrition in general, so I wanted to get him on the podcast to help me lay out the foundations of healthy eating. A baseline for us to learn and grow from in future interviews.

Some highlights from the episode:

What is Holistic Nutrition: How does it vary from traditional nutritional approaches?

Why Whole Foods in your Diet are a Must: The importance of whole foods and why concentrated vitamins and supplements may not work as well, or at all the way whole foods work.

Why Industrial Seed Oils are so dangerous: We talk about the triple threat to your health that these oils pose. Higher Omega-6 content, high rancidity and oxidation due to high temperature treatments, and also the formation and existence of trans fats due to this oil processing.

Healthy Fat Alternatives: What types of fat to eat instead. Why saturated fat may not be bad for you at all.

Protein Choices: What types of animal protein Andrew recommends, as well as his views on red meat and farm raised fish.

The Dangers of Grains: Why avoiding grains, especially processed grains can be very beneficial to both your oral and overall health.

Dairy and Legume Consumption: We finish the podcast with a brief discussion of dairy and legume consumption.

You can always find Andrew through his blog www.thebarefootgolfer.com or through his new website www.optimalbeing.ca 

Subscribe to the show for much more amazing content, tips and interviews from experts to come! You can also find Paul on IG at paul_tomko for a sneak peak into his daily anti-aging lifestyle.