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Hello Everyone - Welcome to Vitazen Health!

In Today’s Edition:

• Try It: 6 Weight-Loss Mistakes You're Making in Your 50s and How to Fix Them

• In The News: Magnesium's Role in Preventing Chronic Conditions

• Eat: Polish Hunter's Stew (Bigos)

• Watch: The WORST Food that FEEDS Cancer

TRY IT

So, you’ve hit 50, and suddenly, the scale refuses to budge. You’re eating the same way you always have, exercising (at least a little), and cutting back on the “bad stuff.” But your metabolism? Feels like it’s running on fumes.

Here’s the truth: The same weight-loss tactics that worked in your 30s and 40s are now working against you. Your body has changed. Hormones have shifted. Muscle mass has declined. And your metabolism isn’t what it used to be.

If you’re struggling to lose weight in your 50s, chances are you’re making at least one of these mistakes. The good news? They’re all fixable.

Mistake #1: You’re Eating Too Little

The old “eat less, move more” mantra is outdated. Cutting calories too aggressively can actually slow down your metabolism. When you drastically reduce your intake, your body thinks it’s starving, so it holds onto fat as a survival mechanism.

The Fix: Instead of slashing calories, focus on protein intake and meal timing. Studies show that people over 50 need 1.2-1.6 grams of protein per kilogram of body weight to maintain muscle mass and metabolic function. (1) Eat balanced meals with lean protein, healthy fats, and fiber to keep blood sugar stable and hunger in check.

Mistake #2: You’re Doing the Wrong Kind of Exercise

If your workout consists of endless cardio, you’re wasting time. After 50, you naturally lose muscle mass—a process called sarcopenia—which slows down your metabolism. The more muscle you lose, the harder it is to burn fat.

The Fix: Strength training 2-3 times per week is non-negotiable. Research from the National Institute on Aging shows that resistance training can increase muscle mass, boost metabolism, and improve insulin sensitivity. (2) Swap an hour on the treadmill for compound movements like squats, deadlifts, and push-ups. Your future self will thank you.

Mistake #3: You’re Not Prioritizing Sleep

Think sleep has nothing to do with weight loss? Think again. Lack of sleep increases cortisol, a stress hormone that makes your body store fat (especially around your belly). Studies show that getting less than 6 hours of sleep per night can increase cravings for high-carb, high-sugar foods by 45%. (3)

The Fix: Set a consistent bedtime, avoid screens an hour before sleep, and aim for 7-9 hours of high-quality sleep. If you struggle with sleep, consider magnesium glycinate, which helps relax the nervous system.

Mistake #4: You’re Ignoring Insulin Resistance

By 50, many people develop some level of insulin resistance, making it harder to lose weight. When your body doesn’t use insulin properly, excess glucose gets stored as fat instead of being used for energy.

The Fix: Focus on low-glycemic foods and cut back on processed carbs. Load up on fiber-rich vegetables, lean proteins, healthy fats, and intermittent fasting (IF)—which has been shown to improve insulin sensitivity and accelerate fat loss. (4)

Mistake #5: You’re Still Drinking Alcohol Like You Did in Your 30s

Hate to break it to you, but alcohol isn’t just empty calories—it disrupts your metabolism and prevents fat burning for up to 48 hours. Plus, it lowers testosterone, which is crucial for maintaining muscle mass.

The Fix: Limit alcohol to 1-2 drinks per week, and choose dry wines or spirits over sugary cocktails. If you want to go the extra mile, take a 30-day break from alcohol and watch how much easier it is to lose weight.

Mistake #6: You’re Not Managing Stress

Chronic stress = elevated cortisol = stubborn belly fat. Stress eating is real, but even if you’re not binging, high cortisol levels slow down fat metabolism and increase inflammation.

The Fix: Try daily walks, meditation, deep breathing, or journaling to keep stress levels in check. Even 10 minutes of deep breathing can reduce cortisol and shift your body into a fat-burning state.

Final Thought

Losing weight in your 50s isn’t about dieting harder—it’s about working with your body, not against it. Fix these six mistakes, and you’ll notice the scale move in the right direction—without feeling like you’re fighting an uphill battle.

Sources:

1. Paddon-Jones et al., Current Opinion in Clinical Nutrition & Metabolic Care, 2015

2. National Institute on Aging, Exercise & Physical Activity Guidelines

3. Walker, M. Why We Sleep, 2017

4. Journal of Translational Medicine, Intermittent Fasting and Insulin Sensitivity, 2

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IN THE NEWS

Blueberries: A Daily Defense Against Chronic Diseases

Recent findings highlight the substantial health benefits of incorporating blueberries into one's daily diet. Rich in antioxidants, vitamins, and minerals, blueberries have been linked to a reduced risk of chronic conditions such as diabetes and cardiovascular diseases. Their high anthocyanin content offers both antioxidant and anti-inflammatory effects, while their fiber supports gut health and aids in cholesterol management. Additionally, regular consumption may enhance cognitive functions and bolster immune health.

The Longevity Diet: Embracing Nuts, Whole Grains, and Fish

A comprehensive study by researchers from Norway and Italy, published in Advances in Nutrition, suggests that diets rich in nuts, whole grains, fruits, vegetables, and fish are associated with increased lifespan. Analyzing data from over a million participants, the study found that higher intakes of these foods correlate with reduced all-cause mortality. Conversely, increased consumption of red and processed meats and sugar-sweetened beverages was linked to higher mortality risks. These findings underscore the importance of dietary choices in chronic disease prevention.

Magnesium's Role in Preventing Chronic Conditions

Magnesium, an essential nutrient not produced by the body, plays a pivotal role in numerous physiological processes. Research indicates that adequate magnesium intake can aid in treating constipation, regulating blood sugar levels, lowering blood pressure, and improving heart health. It also supports bone health and may help prevent migraines. While most individuals can meet their magnesium needs through a balanced diet, certain populations might require supplements. However, it's crucial to consult healthcare providers before starting any supplementation, as excessive intake can lead to adverse effects. ​

EAT

Polish Hunter's Stew (Bigos) (6 Servings)

This Polish Hunter's Stew (Bigos) is a traditional dish that's both satisfying and packed with nutrients. It's a slow-cooked blend of sauerkraut, cabbage, mushrooms, and lean meats, creating a rich and complex flavor profile that gets better with time. Enjoy this hearty stew as a warm and comforting meal, perfect for a cold day or a festive gathering.

Ingredients

• 1 lb lean pork shoulder, cut into 1-inch cubes

• 1 lb lean beef chuck, cut into 1-inch cubes

• 1 lb kielbasa sausage, sliced

• 1 large onion, chopped

• 2 cloves garlic, minced

• 1 (16 oz) jar sauerkraut, drained and rinsed

• 1 head of green cabbage, shredded

• 8 oz cremini mushrooms, sliced

• 1 cup dried prunes, pitted and halved

• 1 cup dried porcini mushrooms, soaked in 1 cup hot water for 30 minutes, then chopped (reserve liquid)

• 1/2 cup dry red wine

• 2 tablespoons tomato paste

• 1 tablespoon caraway seeds

• 1 tablespoon marjoram

• 1 teaspoon smoked paprika

• 1 bay leaf

• Salt and pepper to taste

• 1 tablespoon olive oil

Instructions

1. Sear the Meats: Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Season pork and beef with salt and pepper. Sear the meats in batches until browned on all sides. Remove and set aside.

2. Sauté Vegetables: Add onion and garlic to the pot and cook until softened, about 5 minutes.

3. Combine Ingredients: Add sauerkraut, cabbage, sliced kielbasa, mushrooms, prunes, soaked porcini mushrooms (along with the reserved soaking liquid), red wine, tomato paste, caraway seeds, marjoram, smoked paprika, and bay leaf. Stir well to combine.

4. Return Meats and Simmer: Return the seared meats to the pot. Stir to combine. Bring to a simmer, then reduce heat to low, cover, and simmer for at least 2-3 hours, or even longer, stirring occasionally. The longer it simmers, the better the flavors will meld.

5. Adjust Seasoning: Taste and adjust seasoning with salt and pepper as needed. Remove bay leaf before serving.

Tips:

• Lean Meats: Using lean pork and beef reduces the fat content without sacrificing flavor.

• Vegetarian Option: Omit the meats and double the mushrooms for a vegetarian version.

• Sweetness: Adjust the amount of prunes to control the sweetness.

• Flavor Development: Bigos is traditionally made over several days, with flavors deepening each day. Refrigerate and reheat for even better taste.

• Serve with: Serve with crusty bread or boiled potatoes.

WATCH

In this video, we’ll explore Dr. Michael Greger’s insights on the worst food that feeds cancer and that you should avoid at all costs. But that’s not all—we’ll also reveal the best alternatives that can help lower your cancer risk and support a healthier, disease-fighting body.

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