Tag: Starting

  • What Trump ‘border czar’ Tom Homan has said he plans to do starting on Day 1

    Last week, while appearing on Donald Trump Jr.’s podcast, the president-elect’s son asked incoming “border czar” Tom Homan what border and immigration-related action the public can expect to see on Day 1 of the new Trump administration.

    “Shock and awe,” Homan responded. “Shock and awe,” he repeated with a smile.

    Homan, who served as the acting head of Immigration and Customs Enforcement during the first Trump administration, has suggested he’s been waiting more than two years for this moment.

    MORE: Trump says former ICE Director Tom Homan will be ‘border czar’

    At a public event last year, he recounted how, over dinner in Las Vegas in the middle of 2022 — several months before former President Donald Trump announced his reelection bid — Trump confided in Homan that he was going to run for the White House again and asked if he could count on Homan to return with him.

    As Homan recalled, he told Trump, “I’ll tell you what, sir, I’m so pissed off I’ll come back for free.”

    In the two years since then, Homan has used media appearances, public forums and even a nonprofit charity he launched to make his case for a return to Trump’s aggressive approach to border security and immigration enforcement, often wielding personal stories, government statistics and merciless rhetoric to warn that violent criminals, potential terrorists and other major threats are streaming across the border.

    According to Homan, current immigration policies are “national suicide,” President Joe Biden is “treasonous,” and “something is coming.” Homan’s critics have called his views “cruel” and “cold.”

    PHOTO: Migrants run to hide from the Border Patrol and the Texas National Guard after crossing into the United States from Mexico, in El Paso, Texas, May 8, 2023.  (Jose Luis Gonzalez/Reuters, FILE)

    PHOTO: Migrants run to hide from the Border Patrol and the Texas National Guard after crossing into the United States from Mexico, in El Paso, Texas, May 8, 2023. (Jose Luis Gonzalez/Reuters, FILE)

    As Homan sees it, he’s simply passionate about border security because of everything he’s experienced in his nearly four decades as a Border Patrol agent and top-level ICE official.

    “I’m excited. We’re already working on these plans,” he said on Trump Jr.’s podcast last week.

    But what has Homan said the new Trump administration’s border efforts and immigration policy will actually entail?

    Here’s a comprehensive look at what Homan’s public statements have indicated about his possible plans, and why — despite his detractors — he insists it’s the right approach.

    ‘The biggest deportation’

    Though numbers started to slow this past year, under the Biden administration, key border-related numbers surged to record levels, with nearly 9 million migrant encounters along the southwest border since Biden took office, more than 2 million more border-crossers reportedly detected but never captured, and more than 300 migrants stopped at the border with names matching known or suspected terrorists on a government watchlist.

    While Homan has promised to execute “the biggest deportation operation this country has ever seen,” he has also acknowledged the breadth of that operation largely depends on how much money Congress provides for it.

    With Republicans about to control both the House and Senate, the new Trump administration could have significant flexibility to conduct its operation. But “it all depends on the resources we’re given,” especially because a bigger operation needs more officers and more detention beds for those being deported, Homan has said.

    “Congress is going to have to give a massive amount of detention beds,” he said.

    ICE’s current funding allows for less than 50,000 beds — and though ICE has long relied on privately-run detention facilities to help house migrants, that multimillion-dollar business could grow under Trump’s expected enforcement expansion.

    Homan has said ICE may have to detain some migrants for as long as several weeks.

    “What people don’t understand is we can’t just put [them on] a plane,” he said. “There’s a process we have to go through. You have to contact the country, they have to agree to accept them, then they got to send you travel documents. And that takes several days to several weeks. So we need detention assets.”

    MORE: How Democrats are planning to fight Trump’s mass deportation plan

    To boost ICE’s ranks, Homan has suggested the administration could move officers from other agencies to assist. And in recent days, Trump has indicated he will seek help from the U.S. military by declaring a national emergency, though Trump did not offer any details. In the past, members of the National Guard have been deployed to the border to help with surveillance or administrative tasks — not to make arrests.

    “The bottom line is: Can Tom Homan remove 10 million people in a year? No. I’m not going to lie to you,” Homan said on a podcast last year. “But we’re going to be out there looking for them [and] when we find them, remove them.”

    Homan has promised a “targeted” approach, at first prioritizing known or suspected national security threats, migrants with criminal histories who are already detained by local law enforcement, and “fugitives” who were already ordered removed by a federal judge.

    Appearing on Fox News on Monday, Homan said he’s traveling to Trump’s Mar-a-Lago estate later this week “to put the final touches on the plan.”

    Homan has previously vowed whatever they ultimately do will be “humane.”

    “We can do this right … because we can’t lose the faith of the American people,” he said.

    Homan has also said that the Trump administration must finish building the wall along the southwest border and must pressure so-called “sanctuary cities” to help flag criminal migrants in their custody.

    Child separation ‘needs to be considered’

    Homan has strongly disputed claims that he created the highly controversial policy that separated thousands of children from their parents during the first Trump administration, when he was acting ICE director.

    However, he has publicly expressed support for it, telling CBS News in the run-up to the election that child separation “needs to be considered, absolutely.”

    In April 2018, when the first Trump administration was still developing its “zero tolerance” approach to illegal immigration, Homan and two counterparts in other agencies signed a memo recommending that, among other potential measures, the Trump administration should seriously consider prosecuting “all amenable adults” crossing the border illegally, including parents crossing with their families.

    “[It] would likely have the most effective impact,” the memo said.

    The next month, when then-Attorney General Jeff Sessions held a press conference in San Diego to publicly declare that parents who unlawfully brought their children across the border would be prosecuted and separated from their children, Homan told reporters that his department “stands shoulder to shoulder” with Sessions.

    However, at the same press conference, Homan disputed that the Trump administration had “created new policy.”

    “This has always been the policy,” he said. “Every law enforcement agency in this country separates parents from their children when they’re arrested for a crime. … That child can’t go into a U.S. [jail].”

    PHOTO: Immigration and Customs Enforcement acting director Thomas Homan poses for a portrait in East Point, Ga., April 26, 2018.  (John Bazemore/AP, FILE)

    PHOTO: Immigration and Customs Enforcement acting director Thomas Homan poses for a portrait in East Point, Ga., April 26, 2018. (John Bazemore/AP, FILE)

    “The policy remains the same, there’s just going to be more of what we’ve been doing,” he said.

    A subsequent report from the Justice Department’s inspector general concluded that Sessions “was a driving force in the DHS decision to begin referring family unit adults for prosecution,” and that what he pushed created a change in “DHS practice” dating back to at least 1992.

    Over just two months in 2018, more than 3,000 children were separated from their families, “and issues regarding reuniting children with a parent remain,” said the report, issued in January 2021, nearly three years after the “zero tolerance” policy was implemented.

    The policy sparked an international uproar, with some of its most ardent critics saying it amounted to “torture carried out in the name of the American people.” Media reports captured the trauma suffered by children who were taken from their parents. Under such pressure, then-President Trump ultimately reversed the policy.

    In his 2020 memoir, Homan wrote that despite “the screaming” over the Trump administration’s approach, “during the few weeks the zero-tolerance policy was actually enforced, illegal crossings at the Rio Grande Valley went down over 20 percent.”

    “How many women were saved from exploitation? How many kids were not abused or killed by coyotes? How many bad guys did we prevent from entering our communities? We’ll never know the exact number, but we made a difference,” Homan wrote.

    Pressed by CBS News last month about whether family separations will happen under Trump’s next administration, Homan said one way to avoid them is to deport children and their parents — “Families can be deported together,” he said.

    End ‘catch and release’

    By the time Trump took office in 2017, the government’s limited capacity to detain migrants made it common practice for U.S. authorities to release nonviolent border-crossers claiming asylum into the United States while they waited for their cases to be heard by a judge — a practice that has become known as “catch and release.”

    But a backlog of cases, driven by a shortage of immigration court judges, has meant that after being released, asylum cases can take years to resolve, with no guarantee that migrants will actually show up in court or leave voluntarily if they lose their cases.

    While the first Trump administration took steps to limit “catch and release,” the practice has expanded under the Biden administration as it’s faced an unprecedented influx of migrants.

    “End catch and release, that needs to happen Day One,” Homan said last week of Trump’s second term. “Because if you end ‘catch and release,’ they’ll stop coming.”

    MORE: Trump confirms plan to declare national emergency, use military for mass deportations

    To illustrate how migrants are exploiting the practice, Homan has often pointed to government data showing that, as he puts it, “nearly nine out of ten never get relief from the U.S. courts because they don’t qualify” for asylum. He has said those nine out of 10 asylum-seekers are “committing fraud.”

    But the statistics are complicated: Instead of showing that nine out of 10 asylum claims in court are denied, they show that a significant portion of asylum claims are never formally filed with an application, are abandoned, or are derailed in court for other unclear reasons. Under the Biden administration, more asylum claims have actually been granted in court than explicitly denied.

    Nevertheless, Homan has long said that anyone with a legitimate claim of asylum shouldn’t try to enter the country through a desert or across a river — they should go to an official port of entry.

    “If you have a clear claim to asylum, go to the port of entry where you’re safe,” he said at the May 2018 press conference in San Diego. “This isn’t just about law enforcement, this is about saving lives.”

    According to Homan, part of ending “catch and release” is reinstating the “Remain in Mexico” program launched under the first Trump administration, which blocked asylum seekers on the southwest border from entering the United States while their asylum cases were pending.

    On Trump Jr.’s podcast last week, Homan said he believes that pushed migrants to stop coming, “and so the ‘Remain in Mexico’ program has to be put back in place.”

    End birthright citizenship and ‘chain migration’

    In a campaign video last year, Trump said that “on Day 1 of my new term in office,” he will end the court-backed tradition of birthright citizenship, which for centuries has automatically bestowed U.S. citizenship to anyone born inside the United States, regardless of their parents’ status.

    Trump suggested the practice stems from “a historical myth and a willful misinterpretation” of the Fourteenth Amendment to the Constitution, which states that, “All persons born or naturalized in the United States, and subject to the jurisdiction thereof, are citizens of the United States.”

    “As part of my plan to secure the border,” Trump said in the campaign video, “I will sign an executive order making clear to federal agencies that under the correct interpretation of the law, going forward the future children of illegal aliens will not receive automatic U.S. citizenship.”

    “My policy will choke off a major incentive for continued illegal immigration,” he added.

    MORE: Trump wants a mass deportation program. How much could it cost?

    Homan has echoed that sentiment, saying on a podcast last year, “One thing that we’re going to have this president do … [is] end birthright citizenship.”

    Both Homan and Trump have said ending birthright citizenship will also put an end to so-called “birth tourism,” when pregnant women from overseas travel to the United States so they can give birth on U.S. soil and ensure their new child is granted U.S. citizenship.

    In his campaign video, Trump said his Day 1 executive order will end that “unfair practice” and, according to him, its abuse by parents who then “jump the line and get green cards for themselves and their family members” — part of a practice known as “chain migration.”

    In his 2020 book, entitled “Defend the Border and Save Lives,” Homan said “chain migration” leads to an “uncontrollable increase in legal immigration.” But he supported “chain migration” for spouses and children, writing, “The family household is the building block of our society, and we must support policies that keep this unit intact.”

    In last year’s campaign video, Trump said his executive order will stipulate that at least one parent of a U.S. citizen child will have to be a citizen or legal permanent resident themselves in order for the rest of the family to qualify for immigration benefits.

    ‘Worksite operations have to happen’

    Part of Homan’s approach is to discourage employers from hiring undocumented immigrants in the first place.

    During a recent appearance on Fox News, he said “worksite operations have to happen,” particularly because — according to him — so many undocumented immigrants found at targeted worksites were either sex-trafficked or forced into labor.

    But he has also said that employers should be legally required to use E-Verify, an online U.S. government system that enables employers to confirm the employment eligibility of their employees.

    All federal contractors and vendors are required to use it, and several states require every employer within the state to use it — but across the country E-Verify is still a largely voluntary program.

    MORE: In Trump’s mass deportation plan, the private prison industry sees a lucrative opportunity

    As Homan describes it, broader usage of the system would help diminish a significant driver of illegal migration by making it harder for undocumented immigrants to find work. “We got to establish E-Verify so they can’t get a job as easy,” he said on a podcast last year.

    Homan has recognized that critical parts of the U.S. economy like farming, construction and meatpacking often rely on undocumented workers — “but that’s a stupid reason not to enforce our laws,” he wrote in his 2020 book.

    Nevertheless, Homan has said that the U.S. government — while still enforcing immigration laws — should also expand current programs or establish new ones that would allow more immigrants to work inside the country temporarily

    “If there are jobs up here that we need these people for, then create a program, and bring them in legally,” he told WWNY-TV in Watertown, New York, last week. “That way they’re not paying the criminal cartels, they’re not swimming across the river. … I much prefer that than people entering illegally, because it’s a dangerous thing to do.”

    Border security ‘with the stroke of a pen’

    As Homan makes plans to get to work on Day 1 of a new Trump administration, several sources familiar with the matter have told ABC News that executive orders will be a substantial part of the approach.

    “If you want to secure the border, do it with the stroke of a pen, just like President Trump did,” Homan said on a podcast earlier this year, referring to executive actions taken in Trump’s first term.

    At least some of the measures Homan has advocated could be advanced through executive orders.

    MORE: Tracking Trump’s picks to serve in his Cabinet, administration

    On a podcast in February, Homan said he’s also “going to push” for either an executive order or new legislation that “clearly” bans someone who disobeys a judge’s deportation order from ever receiving any form of future legal immigration status.

    “If after due process you’ve been ordered removed by a federal judge, and you don’t leave, you will never qualify for another immigration benefit the rest of your life,” Homan said — adding that the proposal could even ban them from getting a tourist visa.

    “If that was actually in effect, a lot of people would leave on their own because many of them have U.S. citizen children,” and they don’t want to rule out being able to return to the United States someday, the former ICE official said.

    “Big things are coming in the weeks ahead,” Homan wrote on X this past week.

    ‘Shock and awe’: What Trump ‘border czar’ Tom Homan has said he plans to do starting on Day 1 originally appeared on abcnews.go.com

  • 20 Habits to Reverse Your Biological Age, Starting Today

    We all know someone who radiates timeless youth. Their energy is contagious. Their skin glows. And their vibrancy is unmatched. Conversely, others seem to age before their time. Are these variations purely by chance? Or luck? Not quite. In fact, your biological age—the true measure of how well you’re aging—might not match the number of candles on your birthday cake. Knowing your biological age is remarkably empowering. It keen insights into how your lifestyle and genetics affect your well-being. Scroll for the 411 on biological age, how to measure it, and actionable ways to turn back the clock.

    Featured image from our interview with Megan Roup by Michelle Nash.

    Edie Horstman


    Edie Horstman

    Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

    What is biological age?

    While chronological age is the number of years you’ve been alive, biological age tells a deeper story. It reflects how well your body’s cells, tissues, and organs are holding up over time. If you’re healthy, active, and manage stress well, your biological age might be lower than your chronological age! Or, it might be higher. Factors like poor sleep, an ultra-processed diet, and chronic stress speed up the clock. But unlike chronological age (which is inevitable), biological age can change. By understanding your biological age, you can make targeted lifestyle adjustments to slow aging—or even reverse some of its effects.

    Why You Should Care About Your Biological Age

    Discovering your biological age has profound health benefits:

    • Lowers your risk of disease. Reduced biological age is associated with fewer age-related diseases.
    • Improves the quality of your life. You’ll feel better, stronger, and more resilient if your body is “younger” than your chronological years.
    • Increases the odds of a longer life. Slower biological aging supports longevity and vitality—also known as our healthspan.

    How is biological age measured?

    The best way to get insights into your biological age is a combination of health and fitness assessments. Trust me, they’ll inspire you to build a younger body. After all, your biological age is reversible! Here’s a breakdown of the main methods, all different forms of science-backed aging clocks:

    1. DNA Methylation (Epigenetic Clock)

    One of the most researched aging clocks, DNA methylation, measures chemical changes to your DNA. As we age, patterns of DNA methylation change in predictable ways. This allows researchers to estimate biological age. Models like the Horvath Clock and DunedinPACE are two examples that use this data to assess aging.

    2. Telomere Length

    Telomeres are the protective caps at the ends of our chromosomes, and they shorten as we age. Shorter telomeres are linked to aging and age-related diseases. Telomere testing, while not as precise as other methods, can be a useful indicator of biological age.

    3. Biomarker Panels

    By measuring various biomarkers—cholesterol, blood sugar, inflammation markers, and organ function indicators—doctors can estimate biological age. These blood biomarkers reveal how the body’s systems are functioning compared to chronological age.

    4. Functional Tests and Physical Fitness

    Inevitably, physical abilities (e.g., grip strength, balance, and walking speed) decline as we age. Therefore, they’re excellent indicators of biological age. Higher performance on these tests often correlates with a younger biological age.

    5. Proteomic and Immune System Markers

    Recent research also examines proteins and immune markers in the blood. Protein levels can indicate the aging of specific organs, offering deeper insight into biological age.

    What influences biological age?

    Overall health status aside, a range of factors can influence how quickly (or slowly) our bodies age.

    • Genetics. Genetics play a foundational role in determining how quickly we age, affecting everything from cellular repair mechanisms to disease susceptibility.
    • Lifestyle factors. To no surprise, a diet rich in antioxidants, vitamins, and whole foods can slow aging, while a diet high in ultra-processed foods can accelerate it.
    • Exercise. Physical activity supports cellular health, circulation, and heart health—all of which impact biological age.
    • Sleep. Quality sleep promotes cell repair and stress management, while poor sleep can lead to faster aging.
    • Stress Management. Chronic stress raises inflammation and cortisol levels, accelerating aging processes.
    • Environmental factors. Exposure to toxins (such as pollution and smoking) can speed up biological aging as they increase cellular damage and inflammation.

    How to Find Out Your Biological Age

    Curious to find out your biological age? Many companies offer at-home test kits that use DNA methylation or biomarker analysis to estimate biological age. These tests are accessible and provide detailed reports on your biological age. GlycanAge is my recommendation! Otherwise, chat with your healthcare provider about comprehensive biomarker testing (blood tests, etc.) to estimate your biological age. Last but not least, consider a fitness test—through DexaFit—to measure your precise physical fitness.

    Empower Your Health Through Epigenetics

    While genetics play a role in how we age, what really matters is how our genes are expressed. Enter epigenetics. Epigenetics refers to changes in gene expression that don’t alter the DNA sequence itself. Think of it as a series of switches that can turn genes on or off, influenced by lifestyle factors (diet, stress, exercise, sleep, etc.). Over time, these epigenetic changes can accelerate or slow down the aging process. And this impacts our biological age. In essence, healthy choices can help ‘rewind’ some of these effects, keeping our cells and systems younger.

    Can you slow down—or reverse—your biological age?

    Yes! Although we can’t turn back time, lifestyle changes (eating nutrient-dense foods, staying active, managing stress, and getting enough sleep) all have a powerful impact on how quickly you age. By adopting the right habits, you can help your body reduce its biological clock.

    1. Consume Antioxidant-Rich Foods

    Antioxidants—like vitamin C, vitamin E, and polyphenols—combat free radicals, which accelerate aging. Berries, dark leafy greens, nuts, and green tea are excellent sources. Aim for a rainbow of colorful foods (daily!) to get a wide variety of antioxidants. Ginger and turmeric are also key as they help reduce inflammation in the body, supporting cellular repair. Don’t forget about herbs like oregano, rosemary, and thyme, which are packed with antioxidants as well. Incorporating a mix of these nutrient-dense foods can boost your body’s defenses, protect your cells, and help keep your biological age in check.

    2. Include Omega-3 Fatty Acids

    When in doubt, add omega-3s to your plate. They’re found in fatty fish (salmon), walnuts, chia seeds, and flaxseeds. They’re known to reduce cellular aging and promote elasticity in skin cells, helping preserve youthfulness. These healthy fats also combat inflammation, which is a key driver of age-related diseases. Studies show that higher omega-3 levels are linked to longer telomeres (as mentioned, the protective caps on our DNA that naturally shorten as we age). So, adding more omega-3s to your diet could help keep your cells healthier for longer, slowing down the aging process at a molecular level.

    3. Prioritize Gut Health

    Your gut isn’t just responsible for digesting food—it’s a powerful regulator of overall health and aging. A balanced gut microbiome plays a crucial role in reducing inflammation, supporting the immune system, and even impacting mood and energy levels! Research shows that a diverse gut microbiome is linked to slower biological aging. Where to start? Eat plenty of fiber-rich foods, like artichokes, berries, legumes, and sprouted grains. And don’t forget fermented foods like yogurt, sauerkraut, and kimchi. These nourish beneficial bacteria and keep your digestive system running smoothly.

    4. Emphasize Protein for Muscle Maintenance

    Protein is essential for muscle repair and maintenance, which is crucial as we age. High-quality protein sources like lean meats, eggs, lentils, and beans can help preserve lean muscle mass. Aim for at least 20-30 grams of protein per meal to support muscle and tissue health. Additionally, incorporating protein-rich snacks like Greek yogurt, cottage cheese, or edamame can keep energy levels steady and help curb cravings. Try to spread your protein intake throughout the day to optimize its benefits.

    5. Incorporate Strength Training and HIIT Workouts

    Speaking of building muscle, muscle mass naturally declines with age. Fortunately, regular strength training (2-3 times per week) can prevent loss of muscle, maintain metabolic health, and strengthen bones. Compound moves—like squats, deadlifts, and bench presses—are best for reversing the clock. Resistance training prevents muscle wastage and boosts growth hormones, which help you retain bone-building calcium as you age. That said, you also want to stay limber. Incorporate yoga and dynamic stretches to keep your hips and joints open. 

    6. Limit Alcohol Consumption

    While the occasional glass of wine isn’t a barrier to reversing your biological age, regular consumption can accelerate the aging process. Alcohol is inflammatory, disrupts gut health, and contributes to oxidative stress—all of which can speed up cellular aging. It also dehydrates your skin, making it less resilient and more prone to wrinkles. If you’re aiming to slow down your biological clock, consider reducing your alcohol intake to a few drinks per week or cutting it out entirely. Instead, hydrate with antioxidant-rich options like herbal teas or sparkling water with a splash of citrus. Prioritizing fewer alcoholic drinks means more energy, better sleep, and a clearer mind—all essential for feeling (and looking) younger.

    7. Minimize Ultra-Processed Foods—Including Refined Sugar

    Ultra-processed foods, especially those high in refined sugars, can accelerate aging by promoting inflammation, insulin resistance, and glycation (the process of damaging proteins and speeding up skin aging). To support healthier aging, focus on whole, nutrient-rich foods like seasonal veggies, healthy fats, organic grains, and lean proteins. When cravings hit, opt for natural sweeteners—like dates, allulose, or small amounts of raw honey. Ultimately, the goal is to reduce your intake of processed sugars to protect your body from premature aging.

    8. Prioritize Vitamin D and Magnesium for Bone Health

    Not only does muscle mass naturally decline as we age, but so does bone density. In turn, increasing the risk of fractures and joint issues. Vitamin D plays a crucial role in supporting calcium absorption, which is essential for maintaining strong bones. You can get vitamin D from sunlight, fatty fish (salmon), and fortified foods (milk). Magnesium also supports bone health by helping with calcium regulation and muscle relaxation. Magnesium-rich foods include spinach, almonds, and avocados. Prioritizing these nutrients can help strengthen bones, improve flexibility, and reduce the risk of age-related bone problems.

    9. Embrace Circadian Rhythms

    Try to get sunlight exposure in the morning and dim lights in the evening to align with your natural circadian rhythms. This supports optimal melatonin production, improves sleep quality, and enhances cellular repair processes that occur during deep sleep. Quality sleep is crucial for overall health—it’s during these restful hours that your body regenerates, repairs, and slows the aging process. Prioritizing good sleep helps keep your biological clock ticking at a healthier pace.

    10. Practice Daily Mindfulness

    Chronic stress isn’t just mentally exhausting—it speeds up aging at the cellular level by throwing off your cortisol balance. It also causes telomeres (the protective caps on your DNA) to shorten faster. The good news? Simple mindfulness practices like meditation, deep breathing, and nature walks can help calm your nervous system and reduce the damage caused by stress. By incorporating these practices into your daily routine, you can promote mental resilience, protecting your cells from stress-induced aging.

    11. Incorporate Brain Exercises

    Keeping your brain engaged with reading, puzzles, and learning new skills promotes cognitive longevity and reduces the risk of cognitive decline. In addition, staying mentally active fosters neuroplasticity, allowing the brain to adapt and grow even in later years. A healthy brain directly supports overall vitality and quality of life as we age, improving everything from memory to mood. Prioritizing brain health is one of the most powerful ways to ensure a vibrant, sharp mind—well into your later years!

    12. Engage in Social Connections

    Last but not least, don’t underestimate the power of building strong relationships. They’re essential for emotional well-being and longevity. Did you know that positive social connections stimulate the release of oxytocin—our “bonding hormone”—which promotes emotional resilience? Oxytocin also strengthens the immune system! Staying socially connected can help protect against age-related diseases, improve mental health, and enhance overall quality of life. Whether it’s through family, friendships, or community, investing in meaningful relationships is a key pillar of aging well.

    Bonus Habits for Longevity

    Want to take your anti-aging game to the next level? Here are a few bonus habits to supercharge your efforts.

    • High-Intensity Interval Training (HIIT). 1-2 times per week, incorporate HIIT sessions (short bursts of intense activity—like 30-60 seconds—and recovery periods, like 60-90 seconds). This improves cardiovascular health, boosts mitochondrial function, and can improve insulin sensitivity—all critical for aging healthfully.
    • Protect against environmental toxins. When possible, reduce your exposure to unnecessary toxins, like swapping your cleaning and beauty products for non-tox alternatives. Limiting your pollution exposure reduces the accumulation of harmful substances in the body that speed up cellular aging.
    • Incorporate intermittent fasting. Giving your body regular breaks from food can improve cellular repair mechanisms (like autophagy), which helps remove damaged cells and supports healthier, more resilient cells over time. Try a 12-hour fast at night (e.g., having your final snack at 8 p.m. and not eating again until 8 a.m.).
    • Cold plunges or cold showers. Exposure to cold temperatures can stimulate the body’s stress-response mechanisms, which enhance mitochondrial function, improve circulation, and increase fat-burning brown adipose tissue. Even a quick cold shower can boost energy, support immune health, and improve stress resilience.
    • Regular sauna use. Heat exposure—through saunas—promotes detoxification, enhances blood flow, and stimulates heat-shock proteins, which aid in cellular repair and longevity. Studies link sauna use to improved cardiovascular health and reduced mortality from all causes.
    • Grounding. Spending time barefoot on natural surfaces like grass, sand, or soil can reduce inflammation and promote a sense of calm. Studies suggest that grounding helps improve sleep, support immune health, and lower stress.
    • Practice breathwork or pranayama. Breathwork exercises (slow, deep belly breathing or alternate nostril breathing), help reduce stress, oxygenate the body, and promote mental clarity. Breathwork can also positively impact cardiovascular health and strengthen the nervous system.
    • Incorporate adaptogenic herbs. Adaptogens like ashwagandha, Rhodiola, and holy basil help balance cortisol levels, improve resilience to stress, and support energy and immunity. These herbs can play a powerful role in reducing the negative effects of chronic stress on aging.

    Start Small, Stay Consistent

    To bring this full circle, understanding your biological age is a powerful tool in your journey toward optimal health. By making mindful choices around nutrition, exercise, stress management, and social connections, you can significantly slow the aging process and enhance your overall well-being. And good news! It’s never too late to start. Small, consistent steps today can lead to a healthier, more vibrant you tomorrow.