Know your Enemy, and Yourself.

Sun Tzu once said: 

"Know your enemy, know yourself, and in 100 battles, you will never be in peril. When you are ignorant of your enemy but know yourself, your chances of winning or losing, are equal. If you know neither the enemy nor yourself, you will succumb in battle".

1. Do you know yourself when it comes to health? (Family medical history, annual check-ups, blood tests, etc.)

2. Do you know your enemy when it comes to aging?  

The enemy.

Knowing yourself is up to you and your doctor. If you are older, go get an annual health check-up. I just did. I decided I would rather know what's going on, and maybe take preventative action. 

Yes, it takes time, yes, it's inconvenient, and yes it can cost, depending on the scans and tests required, but compared to the amounts you probably spend on booze and toys, it's probably cheaper and worthwhile. 

Know your enemy. These are five key areas, and actions you can add to your daily routine, that impact aging and illness in men over 50. 

Know these, and you know your enemy better, so to speak. 

1. Inflammation

Why it matters?

Inflammation is a natural response by the body to injury or infection.

Persistent inflammation however can harm healthy parts of the body and result in a range of chronic diseases. As we age, we become more prone to this, which accelerates the breakdown of tissues and damages cells.

What you can do:

Be more deflammatory. (Not a real word BTW) but think deflation. How?  

• Add anti-inflammatory foods to your diet. Try foods rich in omega-3 fatty acids like salmon, walnuts, and flaxseed, and anti-inflammatory herbs such as turmeric and ginger. (Included in Old Bull healths Testosterone & Immunity Formula for a reason).
• Exercise helps reduce inflammation. Even light activities like walking or swimming can have benefits. 
• Consider using Omega-3 supplements, curcumin (turmeric), and green tea which all have anti-inflammatory properties, and can help when diet alone isn’t sufficient.

2. Oxidative stress.

Why it matters!

Oxidative stress happens when there is an imbalance between free radicals (unstable molecules that damage cells) and the body’s ability to neutralize them with antioxidants.

This process accelerates aging.

What you can do:

• Add variety: Pigments in fruits and vegetables (especially berries, leafy greens, and cruciferous vegetables) contain high levels of antioxidants.
• Fasting: Dietary patterns can enhance the body’s natural antioxidant defences. (PubMed animal study data). Fasting also supports weight loss and autophagy which allows the body to breakdown, and reuse old cell parts, so it operates more efficiently. Think of autophagy as a cellular recycling system. Fasting, calorie restriction, keto diets and can all induce autophagy. 
• Glutathione: Glutathione is the body’s “master antioxidant.” Boost its production with foods like asparagus, avocado, and spinach, or supplementation through pre-cursors which include 3 amino acids cysteine, glutamate, and glycine, all found in our protein powder.

3. Mitochondrial dysfunction.

Why it matters!

Mitochondria are the powerhouses of our cells, responsible for producing the energy needed for cellular functions.

As we age, mitochondrial function tends to decline, leading to fatigue, muscle weakness (sound familiar), and a higher risk of chronic disease.

This decline in mitochondrial efficiency is often linked to a decrease in overall metabolic health and increased oxidative stress.

What you can do:

• Dietary coenzyme Q10.  Found in fish and nuts and is essential for mitochondrial function. 
• High-Intensity Interval Training (HIIT). Shown to improve mitochondrial function and biogenesis, especially in older adults. (Study on HIIT and overweight/ obese individuals here)
• Red light therapy. Low-level laser therapy, or red-light therapy can help improve mitochondrial efficiency and is becoming more popular as an anti-aging tool.

4. Gut health.

Why it matters!

The gut is home to trillions of microorganisms that play a vital role in our overall health. Life your gut health game.

An imbalance in the gut microbiome has been linked to a range of health issues, including obesity, diabetes, autoimmune disorders, and even mental health conditions like depression.

Gut health is crucial because it can also influence the immune system, inflammation levels, and even brain health through the gut-brain axis.

What you can do:

• Fermented foods. Yuck, but think about it. Yogurt, kefir, sauerkraut, kimchi, and kombucha can help increase the diversity of gut bacteria. 
• High-quality probiotics. Look for a supplement with multiple strains of beneficial bacteria, like Lactobacillus acidophilus (small intestine), and Bifidobacterium bifidum (lower intestine).
• And then there are the simpler things including, drinking water, and greens powders, avoiding highly processed foods, eating fibre-rich foods, chewing food well, and reducing sugar intake. 

5. Hormonal imbalances.

Why it matters!

Hormonal changes, particularly a decline in testosterone, are a natural part of aging for men. Imbalances in hormones like insulin and cortisol, can also exacerbate the aging process, and increase the risk of metabolic syndrome, muscle loss, and mood disorders. This is not good.

What you can do:

• Exercise more. Resistance training can help maintain testosterone levels, muscle mass, and metabolic function. Do a range of diverse exercises.
• Stress less. High cortisol levels from chronic stress can disrupt hormone balance. Practices like meditation, deep breathing, or yoga can help lower stress. get better at managing stress.
• Boost naturally. Consider supplements, mindfulness practices, and diet to support a natural boost in these areas.

In Summary.

Aging is an inevitable process. But never give up without a fight. The above are broadly categories are as follows:

• Eat a great diet, add or up the fish, nuts and vegetables.
• Do a diverse set of exercises. (Walk, swim, run, weights etc.)
• Do some weekly intermittent fasting.
• Use relevant supplements where support is required.
• Reduce sugar, dairy, and fatty red meat, try goat of chicken instead. Seriously.

Keep these areas in mind and the damage they can do unchecked. (1) Inflammation, (2) Oxidative stress, (3) Mitochondrial dysfunction, (4) Gut health, and (5) Hormonal imbalances. Know your enemy.

Each of these factors plays a significant role in driving age-related illness and can accelerate the aging process if left unchecked. Know yourself.

For men over 50, taking proactive steps to manage these areas can mean the difference between thriving and just surviving.