Here Is What You Need To Know
Anti Aging Life Style
Anti-aging foods : Beans, chickpeas, nuts, avocado, cold water
fish, yogurt
Red wine One glass (150ml or 50z) per day
Dark chocolate One piece (30g) per day
Probiotics 5-15 billion CFU per day
Omega 3 500mg/day
Collagen peptides 2.5 to 1Ograms/day
Regular Exercise Strength – 2x week. Aerobic – 150 min/week
Protein Intake At least 46-56 grams/day
Intermittent fasting 16hours/day
Vitamin C 75-9Omg/day
Vitamin D 400-800 UI or 10-20mcg/day
Vitamin B3 (niacinamide) 14-16mg/day
Vitamin B7 (biotin) 30mcg/day
Vitamin E 15mg or 22UI /day
Simple & Effective Skincare Regimen
In the AM: cleanser, antioxidant serum, sunscreen > SPF 30
In the PM: cleanser, retinol moisturiser, brightening cream
2 to 3x/ week : exfoliant
