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Honoring our Teachers

by Tina Sprinkle, posted in Uncategorized

There’s a big holiday coming up next week, and it’s not just the fourth of July.

July 3rd, the day we will  celebrate Independence Day is also a day of celebration called Guru Purnima.

So what is Guru Purnima? 

 

In Hindu culture, Guru Purnima is a day to honor our teachers, past and present, for all they have contributed to our lives. 

It is a day to remember and give thanks.

 

I learned about Guru Purnima from my hot yoga teacher Ricky. 

His casual reference stuck with me because I’ve been blessed with so many wonderful teachers in my life.

Teachers like Ricky who’s helping me open my hips, regain my balance, and surrender my pride.

 

With reverence and gratitude, I write this blog to offer thanks to all the amazing teachers and mentors I’ve encountered through the years. This list is not complete, but it is a start..

Hale Cook Elementary School
  • Stella Jacobi– My fourth-grade teacher at Hale Cook Elementary changed my life when she encouraged me to explore the limitless world of books and reading.  The stories she read to us each day ignited a deep respect and hunger for the written word.

  • Loraine Sheehan Gordon

The high school English teacher who drove me to tears when she gave me a big fat D on my Caesar Chavez term paper.

Loraine didn’t suffer fools or accept less than your best.  She pushed me to take myself and writing seriously. We also share an awkward story when I ran away from home, but that’s another blog.

  • Elaine Fischer– The fitness director at Hilltop Racquet Club who managed to keep a straight face when I auditioned with a dance to “Ride Like the Wind” by Christopher Cross. Instead of laughing, this diminutive ball of fire asked me to take her class the next Sunday, handing me my ass along with a job offer. Thank you, Elaine, for taking a chance on me. This was the beginning.
  • Phil Freeland– Phil, my boss for the twelve years I worked at Woodside Tennis and Health Club was the shadow teacher of all shadow teachers. His brutality and toxic management style forced me to confront my fear, self-worth, and integrity.  The best gift he ever gave me was firing me. The next best gift was my therapist.
  • Shelley Stelmach– I started seeing  Shelley during my years at Woodside. She helped me stop agreeing to bad bosses, toxic boyfriends, and rampant self-sabotage. She put me back in my body and resuscitated my hope. The courage we mined together allowed me to leave an abusive boss and start over in business.
  • Rosita Arvigo–  My spiritual teacher in Belize, Rosita reminded me that faith is not a feeling but a practice.

    She taught me the power of plants, prayer, and ritual in spiritual healing, as well as the joy of community and celebration. 

    Thank you, Dr. Rosita, and your teacher Don Elijio Panti for showing us the immense healing power of plant medicine.

     

  • Sabin Bailey– Sabin is an amazing mystic, numerologist, and reader who guided me to Rosita and that life-changing experience in Belize.

    She’s been a constant source of revelation and a trusted counselor for many years.

    If you’d like Sabin’s contact information, I’ll be happy to connect you.

     

  • Scott Schwenk – I’ve never actually met Scott in person but his impact on my life has been huge. I found him through an online search for breathwork and meditation programs. He is authentic, gentle, and kind, easing the way for expanded consciousness.

    Scott’s like the best friend, brother, and childhood pal you’ve never met but feel you know. 

    You can learn more about Scott, via his website: www.scottschwenk.com

  • Ehret Oscar Ramey – My father was my first teacher and the greatest single influence in my life. How lucky I was to get him as my Dad.

    Thank you for seeing me, loving me, and believing in me. The lessons you shared are still teaching me today.

    I love you and I miss you. 

Who are the teachers that have touched your life?

Who would you like to honor for Guru Purnima? You don’t even have to wait until July 3rd! 

Post below or shoot me a private message!  I’d love to hear! 

With love, Tina

Why Celebrate the Summer Solstice

by Tina Sprinkle, posted in Reflections

During the Summer solstice, the Sun reaches its highest point in the sky and gives us our longest day of the year.

As we know, our planet both revolves around the Sun and rotates around its own axis — an imaginary straight line through the Earth that runs from the North Pole to the South Pole.

This axis is not perpendicular to the Earth’s orbital plane but is tilted at about 23.5°. This is why throughout the year, the North and South poles lean towards the Sun at different angles.

So the moment when one of the Earth’s hemispheres reaches its maximum tilt toward the Sun is called the summer solstice in that hemisphere.  For those of us who live in the Northern Hemisphere, that day is June 21st.

This first day of Summer reminds us to celebrate the nourishing light of the Sun. It’s also a moment to cultivate the light that radiates outward from within each of us.

“Smell the sea and feel the sky. Let your soul and spirit fly.” — Van Morrison

The word solstice comes from the Latin words “sol,” meaning sun, and “stitium” or “sistere,” meaning still or stopped. In ancient times, our ancestors likely used this day as a marker to decide when to plant crops, noticing that the sun switched from a southward to a northward trajectory in the sky.

But more importantly, the solstice was a time of celebration and a break from the norm.

Many cultures believed that magic took place on the night of the summer solstice, with fairies showing themselves to humans, while evil spirits were dispelled from their lives.

The solstices were an impetus in the construction of Stonehenge. 

On the night of the summer solstice, the sunset will align with the heel stone of the monument, and continue to shine through the others. 

Gatherings at Stonehenge took place between 3,000 and 2,000 BC.

These celebratory ceremonies brought people together as a show of communal strength and gratitude. People came on these pilgrimages to celebrate the Summer Solstice.

“I am summer, come to lure you away from your computer… come dance on my fresh grass, dig your toes into my beaches.” — Oriana Green

The Summer Solstice is also a moment for us to take stock.

The journey of the Sun represents the cycles of our lives. Just as we can align with the Moon’s journey every month, we align with the Sun’s journey throughout the year.

Spiritually, the Solstice is an extraordinarily magical day.

It is thought that the veil between this and other worlds is at its thinnest.

 You can bask in the light and magic and engage FULLY with this auspicious moment.

Some ideas to celebrate:

  • Plant a tree, bush, or gather flowers.
  • Spend time alone in nature. Walk, play, sit, put your feet on the earth.
  • Meditate. (Try this Solstice Meditation from Spirituality & Health)
  • Spend five minutes in silence, focusing on your breath, extending the exhale to 8 counts.
  • Celebrate creativity: write, draw, sing, dance! 
  • Capture the fire of this season- have a bonfire with friends!
  • Above all, let your inner light shine radiantly!

Perform a cleansing

The Solstice is also a great time to do a cleansing of yourself and your space to reset the energy within and around you.

Start by quieting your mind, and journal to delve into a bit of a reflection.

If there are things in your life that are no longer serving you, now is the time to let these energies go.

Write a letter to yourself about where you are, and what may be keeping you stuck, listing all the thoughts, unconscious choices, and people that no longer support your greatest good.

Burn the letter, meditate, and cleanse yourself with sage, incense, or essential oil.

Cleansing your home is another ritual you can do at the Solstice or any season to push out the old and bring in the new.

Don’t be afraid to open up all the curtains and windows in your space to allow the fresh air of this powerful practice to rejuvenate and bless your home. Using a smudge stick or essential oil cleansing spray works well, too. 

Whatever you do, now is the perfect time to let go of old energies and breathe in the fresh new opportunities of summer.

Cleansing yourself and your space is a sacred act of self-care. Consider doing this ritual each new season or anytime you feel stuck or stagnant.

Need support to get back on balance?  Consider joining me for my October Mind Body Breath Retreat at Timber Creek Retreat House, located just one hour south of Kansas City.

“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.” – Thich Nhat Hanh

Let me help you turn down the noise!

When our minds are stretched across 20 conversations, 10 apps, our worries, to-do lists, and too little time – it’s like having a million tabs open and no way to organize and focus.

Breathing is a great way to hit the reset button for your mental state.

That’s because simple breathing techniques can help balance the hemispheres of your brain, soothe the nervous system, and clear brain fog.

Breathing is a simple yet powerful tool for transformation!

Join me at Timber Creek Retreat House, October 20-22, 2023.

Immerse yourself in nature, embrace calm, and leave with mindfulness practices to change your mind and body from the inside out.

All you have to do is say YES.

Learn More

In Praise of the Grandmothers

by Tina Sprinkle, posted in Family Ties

As some of you know, I recently became a Grandmother. George is two months and twenty days today, but who’s counting.

Becoming a Gigi has transformed me in ways I never expected. My heart, now three sizes too big for my body, alternately celebrates his birth and aches for the challenges I know he must face in this life.

We can’t protect our children from this world, but we can make sure they know how much they are loved.

My grandmothers were my grounding compass. They were strong, faithful, and humble. Like other women of their generation, they were the grounding center of their families, working like Trojans, yet rarely acknowledged for it.

Both were widowed and spent much of their lives alone. Clara Mae Sturdivant, my maternal grandmother lived in Nashville, so I don’t have as many memories of her.

What I do recall is her kindness, home cooking, and expert needlework. I loved her mustache, ornate pearl spectacles, and playing with her underarm flab.

A devout Southern Baptist, Clara recited scripture like a preacher. She was pious yet I never judged or loved conditionally. 

The love she showered on me felt different than my Mother’s love. I now understand that mothers don’t have the same luxuries that Grandmothers do.

Since she lived nearby, I had more time with my paternal grandmother. Rose Nell Ramey was the oldest of seven siblings. Her mother other died when she was just thirteen years old.

Being the oldest, her father looked to Rose Nell to run the household, care for her younger siblings, and oversee the daily chores on their rural Illinois farm.

It was a huge responsibility for someone so young, but if she felt regret or resentment, she never voiced it.

That was just the way it was; you did what you had to do even if it meant dropping out of school in the sixth grade. She worked as a lunch lady at Boone Elementary School after my Grandfather died.

Grandma Ramey tried to teach me to take a humble approach to life. “Live simply,” she told me, “Be kind, take life as it comes, and remember it’s not personal.”

A compulsive planner, this lesson was lost on me. By carefully weighing the risk/reward of every choice and chance encounter, I’d be able to avoid the mistakes of my elders. I had an agenda, and it certainly didn’t include becoming a cafeteria lady.

On the lucky weekends I got to sleep over, Grandma taught me to make homemade jam from the cherry tree in her backyard, sew, and study the Bible. I liked the way she read the Bible, casually, like it was the evening paper. When I asked questions, Grandma asked questions too, helping me find the answers for myself.

At night before we went to sleep, she’d listened patiently as I outlined my plans for my wonderful life.

“I’ll take voice lessons and play Mary Magdalene in the Christmas pageant. I’ll sing at weddings and funerals too, but only wedding songs because funeral songs are sad….

I’m going to marry Doug, (the preacher’s son.) We’ll have a boy and a girl and live in the basement of his parents house. After a year or two we’ll move to Australia to do mission work because I want to learn to surf, scuba dive, and eat crab.”

“That’s nice,” Grandma said as she rubbed my back.

“When my kids go to school, I’ll have time to write a spy novel. They’ll turn into a movie starring Mary Tyler Moore and the Man from Uncle. We’ll have to move back to the United States, to California, where we’ll live in a house with big redwoods in the backyard. Our kids will play in a huge tree house.”

And when I told Rose I was moving to England soon to study English at Oxford, my Grandmother said simply, “I’ll miss you.”

She was there to witness my all plans go agonizing awry. When Doug the preacher’s son dumped me to date Melodie Bash; Grandma made me a new dress to ease the sting.

When I failed my audition for the Bingham Junior High School talent show with my dazzling rendition of Barbara Streisand’s “Don’t Rain on My Parade,” Grandma said, “Never stop singing Tina. If it pleases you, then it is pleasing.”

And when I my short story was rejected Highlights Magazine, Grandma instructed me to go to the library and check out five new books. When I showed them  to her she said, “Good. Now read them. Immerse yourself in something besides yourself.”

Unlike other adults, Grandma saw my circuitous route and disappointments for the folly it was. She neither judged nor falsely championed me. Instead, she offered support for the person and not the plan.

When I was leaving for college, I was overcome with a sudden, intense bout of separation anxiety.

“I don’t want to go Grandma,” I said, hugging her. “I’m scared and I’m so embarrassed.”

“Embarrassed?” she said softly in my ear, “Don’t be. Life is crooked and unpredictable and painful. You’re just finding that out.”

I looked into her eyes, surprised.

“But it’s also brilliant and beautiful and utterly surprising. I hope you’ll avoid the awful mistake of punishing or rewarding yourself for either. Worry takes all the fun out of it.”

Later that year, she suffered a stroke. I went to visit her in the nursing home. She was sleeping, jaw slack, lips moving, breath labored. 

I stood at her bed, crying because I couldn’t stand to see her this way.

“Why are you crying dear?” She garbled, eyes closed. That startled me. How did she even know I was there?

“I’m just sad Grandma,’ reaching for her hand. “I’m just sad.”

“Well don’t be sad,” she sighed, “I’m not sad. I’m here and you’re here and we’re doing okay, aren’t we?”

“Yes, Grandma, we are,” tears escaping.

“Well then. That’s enough. That’s enough, now. Let’s not be sad.”

Grandma Rose never recovered fully from her stroke but I never saw her feel sorry for herself. She met life where it led her, even when it led her to difficult places. She wasn’t one to waste time wondering why or why me?

When she died I was devastated. Oh how I wanted to bury my head into her one more time to tell her how much I loved her.

I heard her say. “Tina, why are you crying, dear? After all, I’m the one who died.”

I am grateful for the time I had with these two amazing women. Their legacy is one of kindness, faith, quiet strength, and utter resilience.

It’s my prayer and intention to do the same for George.    I am a Grandmother.

Magical Mexico Retreat Resources

by Tina Sprinkle, posted in Growth Opportunities

Thank you for saying yes!

Thank you to all who said yes to reclaiming your mojo in magical Mexico with me, Mach 11-18, 2023.  I hope you had as amazing a time as I did.  Here are some follow-up resources to help you keep grounded, open, and clear.

Books

Just click on graphics of any resource to learn more.

meditation apps

podcasts

GUIDES

Enjoy this curated collection of helpful ebooks and guides for support on your physical and mental health from a variety of health and wellness professionals.  

Click on links below to download these helpful guides.

27 Anxiety busting strategies by Health Means

Personalized Nutrition for Mental Health by Julie Matthews

The top 7 Brain Foods by the 
Science of Prevention – Alzheimer’s 

13-step program for balancing brain chemistry by Modern Holistic Health

Controlling sugar cravings with neurotransmitters by Trudy Scott

The Truth about Alcohol and Liver Detox by Tina Sprinkle and Jen Whitmire

Thanks again for investing in your health by taking much needed rest and reflection in Mexico. 

If you have additional resources to share with the group, just email me and I will add!  Love you!

Resolution

by Tina Sprinkle, posted in Growth Opportunities

Resolution
(noun)

1.  the act of resolving or determining upon an action, course of action, method, procedure, etc.

2.  a decision or determination: to make a firm resolution to do something.the mental state or quality of being resolved or resolute; firmness of purpose

3. the act or process of resolving or separating something into constituent or elementary parts.

 

Being in the line of work I am, resolutions are nothing new. 

Usually feeling less than stellar after the holidays, in years past I have diligently crafted a list of DO’s and DON’Ts for the upcoming year, dedicating myself to all kinds of goals, from eating less sugar, being kinder to others, to climbing a new, scary, mountain.

But this year, I could really care less.

I’m not sure what the Universe is trying to tell me: as I’m also feeling stuck, and anxious due to the holding pattern Herb and I are in waiting for his new hip.  Or maybe it’s something else altogether: a result of my newfound “maturity,” making attachments of any kind less attractive and compelling.

It could also just be, I am in a good place.

As someone who’s always looking ahead, being in “a good place,” feels a bit annoying.

And yet, isn’t that the very goal I’ve sought each year for myself and my clients?

I’m continually amazed by the power of the mind to hang on to shit thoughts and outdated, repetitive patterns. It would be funny if it weren’t so tragic.

So this year, my resolution is to simply be present and open to my good health and to celebrate how good I can feel each day.

The last two years studying nutrition have helped deepen my appreciation for the power of food, and the very real costs of over-indulging in alcohol, which I am prone to do.

Mostly my studies afford me a new level of health that comes from understanding that “willpower” is a function of biochemistry and not a measure of character.

Our bodies keep the score. 

They reflect our thoughts, choices, and daily practices. Because our body systems function as a whole, our gut health, hormone balance, brain acuity, and emotional resilience are interdependent on creating a balance between them. 

It’s not very sexy and an even harder sell, but improving our gut health is the first and most important step towards balanced health. 

When you support your gut with  whole, unprocessed foods, (mostly vegetables), life simply gets better.

As a departure this year, I am not offering my regular 3 to 6-week fat loss course, opting instead for a one-day presentation with my Institute for Nutritional Endocrinology partner, Jennifer Taggert Whitmire.

Jen, a self proclaimed nutrition nerd, is a wildly talented chef  

and health coach who offers a variety of excellent online programs ranging from her 5- day seasonal Resets to her intensive 12-week C.R.E.A.T.E program.

The two of us are teaming up on Sunday, January 15th @ 1:00 pm CST for a FREE online Pivot Party, a post-holiday dry January workshop to help you support your better health in 2023.    

Click here to register for this FREE online workshop

Yes, my body and I are in a good place, and although I’m not making resolutions this year, I still need my community.

Because we’re ALWAYS better together. 

Hope to see you soon. 

NOTE: This event is offered via ZOOM.  Get 80 healthy recipes to kick the new year off right when you sign up.

Longevity Resources

by Tina Sprinkle, posted in Health and Wellness

These resources will help you begin your own research on aging better to extend your health span as well as your life span.  

This list will grow with every workshop and beyond, so bookmark this page and revisit it often.

If you have a resource you’d like to share please email me or post on our private T School FB group.

wORSHOP #1 : Why we age

Books 
Click on the book cover to learn more or purchasE
PODCASTS
Click on the ICON to listen and explore

This 8-part longevity series with geneticist Dr. David Sinclair builds and updates the topics covered in his Lifespan book. 

Peter Attia is known for taking a very deep dive into the subjects he discusses on his podcast so be prepared for a science lesson!

Dr. Mark Hyman delivers anti-aging and longevity information that is accessible and fun to listen to.  One of my absolute favorite listens!

The Longevity by Design podcast helps you unpack science-backed information to learn what’s on the cutting edge of longevity research.

longevity blogs  & SERVICES
Click on tHE LOGO TO ACCESS WEBSITE

InsideTracker offers blood and DNA tests to help consumer discover and track their health and longevity biomarkers over time.  If you are interested in participating in their services, use the code SPRINKLEPROSPECIAL to receive 25% off any plan.

Life Extension is a health and wellness resource providing supplements, lab testing, and a science-based blog focusing on nutrition & healthy aging tips.

If you want to order healthy aging blood labs, I’ll be happy oto order and review for you.

Self-Hacked is a health and longevity blog sponsored by Self-Decode, a company which provides personalized health recommendations based on a combination of DNA, labs, and environmental factors.

Longevity Advice is an informational website and blog for people who are not scientists but who still want to know what science can tell them about extending their health span and life span together.

WORSHOP #2 : HOW TO SLOW AGING

Books 
Click on the book cover to learn more or purchase.
PODCASTS
Click on the ICON to listen and explore

Dr. Gabrielle Lyon is an expert on muscle mass and aging.  She explores a variety of health topics in this excellent podcast.

Neuroscientist Andrew Huberman takes complex science and health topics and makes them accessible.  Listen and learn!

Click the graphic above for a great Methylation Foods Infographic.

longevity blogs  & SERVICES
Click on tHE LOGO TO ACCESS WEBSITE

Join Dr. Rahul Kapur and his wife Khyati at Shaman’s Leawood Total Wellness for medical aesthetics, hormone replacement therapy, medical weight loss, PRP therapy, IV therapy, and Ketamine infusion therapy. 

Restore Hyper Wellness Centers offer a variety of longevity services including cryotherapy, red light therapy, infrared sauna, compression, mild hyperbaric O2, IV drip therapy, IM shots, and cryoskin facials.

IV Nutrition in Westport customizes injections based on your personal needs and lifestyle, giving your body just the right combination of high-quality nutrients to help prevent disease and slow aging.

11709 Roe Avenue
Leawood, KS 66211

5029 W 119th Street
Leawood, Ks  66206

1801 Westport Road
Kansas City, Mo 64111

Click here for more information about the science behind NOVOS,

NOVOS Longevity supplements are based on the best available science, created with the world’s top experts in the aging field, using scientifically validated ingredients focusing on ten or more aging mechanisms to leverage synergistic effects.

Novos supplements include ingredients shown to have beneficial effects on aging in humans.

 

The DO NOT AGE test includes a Biological Age Test, Memory Age Test, Hearing Age Test, Eye Age Test, and Inflammation Score.

In addition to the epigenetic results above, they also provide over 100 DNA reports. 

These reports cover areas such as your vitamin deficiencies, immunity, gut, health, muscle health, mental health, sleep, stress, and more!

While genes play an important role in healthspan, lifestyle is the single biggest factor within our control.

Quantifying and tracking your biological age can help tell you if your wellness routine is helping or harming your healthspan. 

This blog compares and contrasts the best biological age testing kits to help you decide which,  (if any) is right for you.

Read it by clicking the icon above.

WORSHOP #3 : ASK THE SURGEON

COSMETIC SURGERY RESOURCES WITH
DR. REGINA NOUHAN

Dr. Regina Nouhan has over 25 years of clinical experience in all varieties of Plastic Surgery.  After phasing out of active practice, Dr. Nouhan wished to continue to provide service, now in a different capacity. She founded RMN Projects, LLC with the intent of finding new ways to put her insight and experience to good use, focusing on consulting, teaching, and communications.

Plastic Surgery Decoded, a patient education podcast is just one of the ways Dr. Nouhan continues to contribute where she can, both to her community and to the world at large.

The following podcast addresses the topics we discussed in our ASK THE SURGEON workshop.

Additional resources …
for patient questions, specific procedure information, before/after photos, videos, doctor locator, etc.

STAY CONNECTED ...

Regina Nouhan, MD

Thank you for your participation in the Big Rewind program.  I’m extremely grateful to Dr. Kapur and Dr. Nouhan for their help in educating each of us. 

If you would like me to send you a collated file with all presentation slides and video replays, please email me at tina@tinasprinkle.com

THE BIG REWIND 6-WEEK LONGEVITY INTENSIVE

by Tina Sprinkle, posted in Food for Thought, Health and Wellness

Although we’re living longer than any time in history, most of us will spend the last few decades of our lives suffering from preventable and reversible ailments and diseases.

Despite modern medical advances, the average American will spend the last sixteen years in decline- sick, frail, and dependent.

Advances in surgery and medication help many of us live a longer lifespan, but what about our health span?

Lifespan is how long we live. Our health span is how many years we live a healthy, vibrant, and functional life.

Six in ten Americans suffer from at least one chronic disease, and four in ten have multiple chronic diseases.

Soon, 83 million Americans will have three or more chronic diseases, diseases that not only diminish quality and length of life but are almost entirely preventable. 

Diabetes, cancer, dementia, depression, osteoporosis, and autoimmune issues are all on the list of preventable chronic diseases.

Because these diseases come on gradually, starting around age 45 or 50, we don’t always recognize the slow, steady decline in our energy, function, and well-being.

After 60, we may see a steeper decline, and by 70 we’re often ready to resign ourselves to poor health, pills, doctors, hospitals, and nursing homes!

WHY WAIT UNTIL YOU see and
FEEL THE DECLINE?

  • Are you ready to take charge of your health, energy, and rate of aging?

  • Are you ready to do something about the fatigue, weight gain, and loss of mojo you’re attributing to getting older?

  • Are you curious to know what your biological age, inflammatory markers, and ideal nutritional anti-aging macronutrient ratios are?

  • Do you want to avoid living the latter part of your life suffering from preventable disease, frailty, and distress?  

if so, you're ready for the big rewind 6-week intensive program

STARTING IS KNOWING WHERE YOU ARE BEGINNING
The BIG REWIND 6-Week Intensive Program includes everything you need to understand your biological age, inflammatory markers, risk for chronic disease, ideal macronutrient ratios, and more.

Your 6-week Rewind Intensive program includes:

Baseline and follow-up Healthy Aging Blood Lab Order, Functional Nutrition Analysis, and Biological age calculation.                     
                                             $528 value

Personalized Longevity Macro Nutrient Template, Exercise RX, Body Composition,                                                                            $149 Value

(6) 30-minute Longevity Lifestyle Coaching Sessions, Recipes & Resources.                   
                                              $420 value

Weekly resources, guides, ongoing support, discounts on training, supplements & wellness retreats.               
                                              $ Priceless

Regularly $1097, this program is available
for a limited time for just $949

REGISTER NOW

Small Group sessions may be arranged for two or more people registering together for this 6-Week Rewind Intensive. 

Please email Tina if you would like to do a small group intensive.

This program is now open for registration for a January 2023 start date. 

Tina Sprinkle is 63 years young with no plans to succumb to the avoidable perils of old age.

An avid hiker, ice climber, pilates pro, and wellness retreat leader. Tina’s passion is helping others live their best lives at any age.

A nutrition nerd by choice, Tina returned to school in 2019 to study functional nutrition at the Institute of Functional Nutrition for Endocrinology.

Tina’s mission is to make optimal health and vitality accessible through the power of nutrition and longevity lifestyle interventions.

Questions?  Email Tina! 

AGING ISN'T OPTIONAL.

BUT HOW WE AGE IS!

REGISTER NOW

THE BIG REWIND 3-WEEK LONGEVITY INTENSIVE

by Tina Sprinkle, posted in Food for Thought

Although we’re living longer than any time in history, most of us will spend the last few decades of our lives suffering from preventable and reversible ailments and diseases.

Despite modern medical advances, the average American will spend the last sixteen years in decline- sick, frail, and dependent.

Advances in surgery and medication help many of us live a longer lifespan, but what about our health span?

Lifespan is how long we live. Our health span is how many years we live a healthy, vibrant, and functional life.

Six in ten Americans suffer from at least one chronic disease, and four in ten have multiple chronic diseases.

Soon, 83 million Americans will have three or more chronic diseases, diseases that not only diminish quality and length of life but are almost entirely preventable. 

Diabetes, cancer, dementia, depression, osteoporosis, and autoimmune issues are all on the list of preventable chronic diseases.

Because these diseases come on gradually, starting around age 45 or 50, we don’t always recognize the slow, steady decline in our energy, function, and well-being.

After 60, we may see a steeper decline, and by 70 we’re often ready to resign ourselves to poor health, pills, doctors, hospitals, and nursing homes!

WHY WAIT UNTIL YOU see and
FEEL THE DECLINE?

  • Are you ready to take charge of your health, energy, and rate of aging?

  • Are you ready to do something about the fatigue, weight gain, and loss of mojo you’re attributing to getting older?

  • Are you curious to know what your biological age, inflammatory markers, and ideal nutritional anti-aging macronutrient ratios are?

  • Do you want to avoid living the latter part of your life suffering from preventable disease, frailty, and distress?  

if so, you're ready for the big rewind 3-week intensive program

STARTING IS KNOWING WHERE YOU ARE BEGINNING
The BIG REWIND 3-Week Intensive Program includes everything you need to understand your biological age, inflammatory markers, risk for chronic disease, ideal macronutrient ratios, and more.

Your 3-week Rewind Intensive program includes:

Baseline Healthy Aging Blood Lab Order, Functional Nutrition Analysis, and Biological age calculation.                     
                                               $264 value

Personalized Longevity Nutrient Ratio Template and Body Composition Assessment.                                                               $129 value

(3) 30-minute Longevity Lifestyle Coaching Sessions, Recipes & Resources.                   
                                              $210 value

Weekly resources, guides, & ongoing support from your personal longevity coach.                
                                              $ Priceless

Regularly $603, this program is available
for a limited time for just $449

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Small Group sessions may be arranged for two or more people registering together for this 3-Week Rewind Intensive. 

Please email Tina if you would like to do a small group intensive.

This program is now open for registration for a January 2023 start date. 

Tina Sprinkle is 63 years young with no plans to succumb to the avoidable perils of old age.

An avid hiker, ice climber, pilates pro, and wellness retreat leader. Tina’s passion is helping others live their best lives at any age.

A nutrition nerd by choice, Tina returned to school in 2019 to study functional nutrition at the Institute of Functional Nutrition for Endocrinology.

Tina’s mission is to make optimal health and vitality accessible through the power of nutrition and longevity lifestyle interventions.

Questions?  Email Tina! 

AGING ISN'T OPTIONAL.

BUT HOW WE AGE IS!

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Ask the Surgeon

by Tina Sprinkle, posted in Growth Opportunities, Health and Wellness

By now you understand the biochemistry of aging and the profound effects we can make on our rate of aging via epigenetic lifestyle choices.

How we sleep, eat, move, manage stress, and create a sense of purpose all influence not only our lifespan (how long we live) but our healthspan (how well we live).

But even when we’re doing all we can to reset our aging clock, evidence of our chronological age may linger.  Fine lines, wrinkles, and sagging skin can make us feel defeated despite our best anti-aging efforts.

To align our outer look with our newly younger body inside may take some facial cosmetic intervention.  

Neuromodulators like Botox and Dysport can help, and so can fillers like Juvaderm and Restylane, but what happens when surgery may be the best option for getting the results you want?

Then it may be time to talk to a plastic surgeon, and that’s just what we’re going to in the third workshop of THE BIG REWIND. 

Dr. Regina Nouhan, a plastic surgeon with over 25 years of clinical experience in all varieties of plastic surgery, joins us on Saturday, January 14, 2023, for a detailed discussion of facial plastic surgery interventions.

Following her successful and satisfying career, surgeon Regina Nouhan, MD retired from a broad practice in Cosmetic Surgery, Reconstructive Surgery, Hand & Microsurgery, and Skin Care. 

This was centered in the Midwest, primarily with the well-respected Monarch Plastic Surgery group.

After phasing out of active practice, Dr. Nouhan wished to continue to provide service, now in a different capacity.

Hence, RMN Projects, LLC was founded with the intent of finding new ways to put her insight and experience to good use, focusing on consulting, teaching, and communications.

After years of volunteering for local public radio station KCUR, and having been told she had a “good radio voice,” Dr. Nouhan decided to produce a patient-education podcast called: Plastic Surgery Decoded.

The following blog is a transcript from Season 1 Episode 10 where she discusses cosmetic interventions for lines and wrinkles. 

Read on to learn how the face ages, what causes the wrinkles and lines, treatment options, and how to layer different treatments for best results.

What can be done for facial rejuvenation? 

When we think of facial aging, typically what comes to mind is something that only happens when we are 40 or 50.  And it’s true that we will have many signs of facial aging by that time and beyond.

But actually, signs of aging can begin much earlier, even in our late twenties and thirties. Of course, there is nothing wrong with these fine lines and small wrinkles that eventually progressed to deeper and more noticeable ones. They are perfectly natural. 

And each one of us is going to age at a different speed, based mostly on our genetics. But many people want to minimize the outward signs of aging. 

We are typically born with wonderfully resilient and smooth skin which has great elasticity and is supported underneath by a healthy layer of natural fat. 

As time passes, the youthful building blocks of the skin, like collagen and elastin, gradually begin to degrade and break down. At first, the rate is very slow, but that picks up as we get older. 

People who start out with thicker skin tend to take longer to show age, but in general, the skin starts to thin out and become less elastic.

Also with age, we can see irregularities in the specific skin cells that produce and control pigmentation, called melanocytes. Those irregularities can lead to uneven pigmentation.

In addition to all that, the nice supportive fat layer under our skin layer starts to thin out and migrates south, following gravity, losing its youthful fullness. 

These natural changes can be accelerated by environmental factors like smoking and sun exposure over the years.
They can also be expedited by hormonal changes, including menopause.

So given how the skin ages, how does that translate to wrinkles and lines?

Well, think of a piece of elastic fabric whose elastic over time has stretched and given out. If you fold

it, it will likely crease, and if you hold it up, there will likely be areas of sagging.

Our skin can act like that too. 

Our facial skin covers the muscles that contract and move to show expression. When we are younger, the skin doesn’t leave a crease after the underneath muscles temporarily fold it. It returns to a smooth state after we’re done smiling or frowning.

But as we age, our skin loses some of the quality and amount of its collagen and elastin over time with repeated muscle contractions.

And think of how many times we smile frown or squint each day. The skin starts to develop some crease lines where it folds and it just can’t bounce back.

We must also factor in the pull from gravity.

With less fat underlying and supporting our skin, it can sag and settle to aggravate the appearance of lines and folds.

So what can be done?

Well, luckily, there are a multitude of options for facial rejuvenation but choosing which are best for an individual person depends on the specific problem at hand. Because not everyone has the same aging process.

The bottom line is we must diagnose the cause of the specific concern.

It may be helpful to break the issues down into three categories: 

1. For some, fine lines or skin surface texture is the biggest problem.

2. Other people may have more of an issue with loss of elasticity, creating stretched out or excess skin.

3. And for some people, the lack of underlying skin support is the main problem.

Dr. Nouhan often used a triple-layered approach to facial rejuvenation based on evaluating all three skin properties and treated each if needed though not necessarily simultaneously.

To review, those properties are surface texture, skin elasticity, and underlying volume.

First, if skin texture has become a problem, such as with fine lines, then treatment can start with a good skincare product regime to promote new collagen production and turnover or clean out old damaged collagen.

This is great for milder cases.

For more significant skin texture problems, minimally invasive procedures aimed at resurfacing the skin like chemical peels, microdermabrasion, micro-needling or laser peels may be just the thing.

And of course, these can range from a light touch to relatively aggressive depending upon what’s needed and how much downtime the patient is able to tolerate.

Most of these are able to be done in the office setting, possibly with a topical numbing cream. 

Adding a growth factor serum or maybe platelet-rich plasma which is derived from your own blood right in the office may enhance results as well. 

If the skin texture problem includes perhaps some discoloration, light-based treatments like BBL (broad-band light therapy) as an example, may be of benefit.

After chemical or laser treatment, there may be some skin peeling and redness with, as you’d expect, a lengthier recovery if the peel is deeper. 

The selection and method of peel are best determined by an experienced practitioner, taking into account the individual patient’s needs and desires.

But like anything, keeping the results requires maintenance. The frequency depends on how invasive or deep the remedy was.

For lighter treatments, the required maintenance or touch-ups will need to be more frequent. But sometimes that’s preferable for patients who don’t want to deal with a longer downtime from a more intense treatment.

Secondly, let’s talk about problems with skin elasticity. 

Again, there is a spectrum of severity. On the lesser end, the loss of elasticity may just be manifested by a little bit deeper wrinkles but in a more advanced case, there may also be loose sagging skin.

Neither topical products nor superficial skin peel treatments are likely to do enough for these issues.

If the loss of elasticity is mild, external tightening treatments such as laser treatments or radiofrequency treatments can noticeably improve things, and sometimes reducing the muscle contracting underneath the problem area can reduce the appearance of lines and wrinkles.

Again, normally the muscle sits under the skin and when it contracts, the overlying skin has to bend in response. If a person is losing skin elasticity,

Repeatedly, contracting muscles will create an actual skin crease. And this is where Botox or similar neural modulators can come in handy. There are a few of them available these days.

Botox and the like have no direct effect on skin, but a neuro modulator can indirectly make a difference because it weakens the amount the underlying muscle moves. Going back to our fabric analogy; if you don’t fold the fabric, you don’t see a crease. 

Now, that doesn’t mean that Botox can completely erase skin lines, especially if they’re pretty etched, but it can often help. 

It’s a very tolerable procedure as things go, but it needs to be done in a judicious way to avoid complications or overdoing it. It lasts around three months on average. So maintenance is key here.

But what about the more involved loss of elasticity cases where there is sagging skin or actual skin folds?

If it’s not too bad, and in certain locations, sometimes a little bit of injected filler can plump out the region enough to make it look better.  But beware.

Attempting to do too much correction with just filler risks looking bloated and overdone. And unfortunately, we’ve probably all seen someone who has that issue.

A better option in those situations is to lift or tighten the problem area and remove the excess skin.

Surgical options for resetting the facial aging clock can include a facelift, sometimes with added suspension threads, a neck lift, which is normally part of a facelift, but can be done separately, eyelid tuck, and a brow lift.

Thirdly, if there is volume loss in the area that is contributing to the tendency for skin sagging, folding, or just looking deflated, suggesting the underlying fat has thinned out or migrated south, surgically stretching and taking out excess skin could help. 

But surgery may still leave a non-youthful appearance.  That’s where injectable filler or even the body’s own fat injected beneath the 

problem area could help to plump up the region and go a long way to restoring contour.

Fillers often have hyaluronic acid as their basic ingredient, something normally found in our bodies. Just a couple of examples are Juvederm and Restylane.

Hyaluronic acid gel not only fills up a space, it also attracts water from the surrounding tissues, helping keep the area plumped. Hyaluronic acid fillers do typically require periodic maintenance injections, though.

But what’s nice about them is that if you don’t like the new look, it will eventually dissolve after 3 to 6 months or more. 

A reversal medication can be injected to dissolve it much quicker if the results are not as expected.

A different category of filler is called bio stimulatory, and it works by stimulating the collagen in tissues in the area of injection to thicken up over time. As the tissue thickens up, there is more volume and less appearance of sagging skin.

Examples include Sculptra and Radiesse. They will often last much longer, perhaps up to a couple of years, but they cannot easily be reversed. It may be wise to start with something that will dissipate more quickly to be sure you like the new look, then you can progress to something that lasts longer. 

In general, fillers are a nice option as downtime is pretty minimal, though there can be rare complications. Downtime is usually pretty minimal.

We’ve discussed three levels at which the facial skin can show age and basic options for treating each one. 

But what if a person has more than one of these issues going on simultaneously?  This is most often the case.

When someone presents complaining of skin lines, wrinkles, and folds, it’s usually due to a combination of etiologies, even all three.

As long as that is recognized, treatment can be focused accordingly. Combination results are therefore superior to treating only one aspect. 

And that’s where a layered approach to rejuvenation comes into play.

If it’s clear that a patient would benefit from a layered approach, some physicians will choose to build from the bottom up, creating a foundation, and then treating the surface. 

If there is volume loss, they may build this with filler or fat grafting.

Afterward, it’s a bit easier to assess how much extra skin is present. 

 

If there is still excess then surgical tightening or removal may be indicated. If not that much excess is present, perhaps something like percutaneous threads used judiciously can produce a limited lift without surgery. 

But most well-trained plastic surgeons can predict what will ultimately be needed at the time of the consultation. So sometimes those two steps, lift and fill, can efficiently be done at the same time. 

If surgery has been performed, after sufficient surgical healing, a laser or chemical peel could be done to refine the skin surface and try to help those superficial fine lines that surgery and filler can’t resolve. 

But there is no magic order of treatment.  Some plastic surgeons may prefer starting with the skin surface, then building up volume later.

And sometimes it comes down to the patient’s preferences and priorities, or certainly finances. 

Now, all of this timeline of layered treatment we’ve discussed is with or without Botox. 

You can’t use Botox everywhere, but depending upon the location of the lines and wrinkles, Botox can be a great tool to start with easing a person into facial rejuvenation. It can also be a nice way to help maintain results from other treatments.

If the underlying muscle contractions are reduced, there is less of a stimulus for lines to return so quickly.

summary

This blog has covered a lot of ground!  Dr. Nouhan hopes it makes the concept of facial rejuvenation and the treatment of lines and wrinkles seem a little more logical. 

It’s important to remember that all three levels of skin aging should be evaluated with a realistic expectation about what can be accomplished.  

Expecting too much from one type of treatment may be a mistake that leads to disappointment. 

Professional guidance is crucial.

As always, there is no substitute for a formal consultation with your plastic surgeon who will counsel you with their best judgment.

By now, you know longevity relies primarily on our lifestyle choices.  What we eat, when we eat it, exercising, managing our stress, and prioritizing sleep provide the foundation for living longer and living healthier. 

There is no shortcut to optimal health or longevity.

Perhaps you’re all in- doing everything you can to optimize your biochemistry for anti-aging from the inside out, but lingering wrinkles and sagging skin are deflating your motivation.

It may be time to think about facial rejuvenation.

Join Dr. Regina Nouhan on Saturday, January 14, 2023, as we discuss facial plastic surgery interventions to help your outside match your newly younger inside as part of THE BIG REWIND series.

Learn more from dr. nouhan's plastic sugergy decoded podcast

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The mechanism of aging all boils down to keeping our mitochondria and DNA clean, healthy, and functional.

In addition to eating healthy, moving regularly, and staying connected in your community, new scientific discoveries in longevity can help us not only live longer but better, healthier, and with more joy!

Join Tina Sprikle for THE BIG REWIND, a 3-part series exploring the reasons why we age and what we can do about it. 

SIGN UP FOR THE SERIES
SINGLE WORKSHOP

All workshops take place in-person from 2:00-3:30 pm at Centered Spirit located at 8131 Wornall Road, Kansas City, Mo. 64114.  We will film each session for replay later should you have to miss the live event.

Single Workshop:      $45
All three workshops: $69

@ Centered Spirit
8131 Wornall Road
Kansas City, Mo  64114

workshop #1.
why we age

SATURDAY, OCTOBER 22, 2022  2:00-3:30 pm

Take a deep dive into the biochemistry of aging, and longevity science, to learn how you can not only live longer but live better!

@ Centered Spirit
8131 Wornall Road
Kansas City, Mo  64114

workshop#2.
what we can do

Saturday, November 12, 2022   2:00-3:30 pm

The importance of nutrition, meal timing, exercise, and targeted supplementation and peptide therapy for slowing down and reversing aging with special guest Dr. Rahul Kapur

@ Centered Spirit
8131 Wornall Road
Kansas City, Mo  64114

workshop #3. ask the surgeon

Saturday, January 14, 2023  2:00-3:30 pm

You’re eating right, exercising and working your anti-aging protocol but still want a fresher face in the mirror.  Join special guest Dr. Regina Nouhan as she answers your questions about options for facial cosmetic surgery.

Each 90-minute workshop provides participants with:

  • The latest longevity research education
  • Actionable steps to improve your health, slow and or reverse aging
  • Workshop handout and Ebook
  • Resources links and service providers
  • Video replay
  • Optional follow-up resource texts
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until we get this party started why we age - 10.22.2022

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Questions?

I’m always a text or email away.

Email me at tina@tinasprinkle.com or send me a text at 913 963 8546.

How to Slow Aging

by Tina Sprinkle, posted in Health and Wellness

Now that we understand the biochemistry of aging on a cellular level and the role of our genome and epigenetics in that process, it’s time to focus on what we can do today for a younger tomorrow.

The good news is, longevity science provides us with actionable steps proven to reduce inflammaging and decay.

Nutrition, exercise, sleep, stress management, connection, purpose, and targeted supplementation are all ways we can mitigate the process of aging.

understanding longevity genes

We know that our cells lose function as they age.  DNA damage causes confusion in the cells.  In other words, genes get turned on that shouldn’t and others are silenced when they should be active.

This process, called ex-differentiation, is believed to be the root of all aging.

Alzheimer’s is an example of DNA unspooling and ex-differentiation.  Essentially the confused cell loses its identity.  Diabetes is another example. Ex-differentiated cells can no longer get glucose out of the bloodstream into the cells for use.  Excess glucose in the bloodstream binds to proteins and becomes caramelized, leading to high A1C levels, and stiffening of the blood vessels themselves. 

Lifestyle choices (epigenetics), play a huge role in accelerating or slowing the aging process and cell ex-differentiation. 

Longevity and Adversity

Calorie restriction and high-intensity interval training are two examples of what longevity scientists call “adversity mimetics.” 

Lifestyle factors that mimick scarcity and survival trigger longevity gene pathways to slow or reverse aging.

Dr. David Sinclair, professor of genetics at Harvard University has found sirtuins—a group of seven longevity genes, are turned on by changes in lifestyle such as exercise and calorie restriction.

Sirtuins control a variety of protective processes including protecting chromosome integrity, stem cells from being lost, and cells from becoming toxic zombie cells.

Sirtuins can be activated by a lack of amino acids or of sugar, or through an increase in an important compound called NAD. 

Sinclair found that NAD (nicotinamide adenine dinucleotide) a substance found in all living cells, could be used to mimic some of the same effects in humans that calorie restriction, scarcity, and other “adversity mimetics.”  

Another name for adversity mimetics is hormesis.  Hormesis triggers our longevity genes and biochemical survival circuitry.

So, what doesn’t kill us really can make us stronger.

Nutrition, fasting, exercise, hot and cold therapy, and targeted supplementation are some of the ways we can trigger hormesis. 

nutrition

Michael Pollen said it best,
“Eat food. Mostly plants. Not too much.”

When scientists study the diets of the people living longest in the world, they found they ate a diet rich in plants, nuts, seeds, legumes, and whole grains.  Dairy and animal products were only consumed sparingly and on special occasions.

Eating a plant-based Mediterranean Diet is recommended by most longevity researchers as the optimal nutritional anti-aging diet. 

This “longevity diet” includes plants in the form of greens and herbs, legumes, fish, dairy from free-range animals, olive oil as the main source of fat, very little meat, and a bit of alcohol.

Scientists found that those who started eating healthier in their younger years could see a significant increase in their lifespan, especially by eating a Mediterranean diet.

Specifically, young American women who began the healthier diet at the age of 20 could expect to add ten years onto their life, while men of the same age could see their lives extended by 13 years.

But it wasn’t just young adults who could see longevity benefits from changing eating habits.

They also found that American women who adopted the diet at age 60 could see eight years added to their life, while men of the same age could see nine extra trips around the sun.

Even at age 80, both men and women could see up to 3.5 years extra of life by switching to a Mediterranean diet. 

You’re on board but think you’ll miss your meat?  Think again.  Studies show that diets rich in animal products-especially processed red meats pose a high risk of cardiovascular disease and cancers. 

Plants provide fewer amounts of amino acids than meat which induces good stress and our survival circuitry.  Specifically, it inhibits mTOR, a longevity gene that reprograms cells to spend fewer resources on dividing and more resources repairing,

Personally, I eat a blend of the Mediterranean diet and the Pegan diet because gluten and dairy are inflammatory for my gut.  Because we are all unique, I suggest you experiment with your own version of the Mediterranean diet to see what works best for you.

Click here to access your Mediterranean Diet Primer.

Intermittent fasting for longevity

Fasting and calorie restriction are good for health and longevity. Studies conducted since the 1930s have shown that restricting calories- but not too much as to cause malnutrition- boosts the longevity of all life forms.

Fasting works because it provides just the right amount of stress to stimulate our survival circuits. 

Hormesis stimulates longevity pathways to boost cellular defenses and minimize DNA damage.

But you don’t need to take on a strict life of calorie restriction to benefit; intermittent fasting has been shown to work even better.

Studies show that participants who restricted calories through intermittent fasting triggered enough hormesis to result in lowered blood pressure and lower levels of a hormone called insulin-like growth factor 1 (IGF-1).

Reducing circulating IGF-1 and insulin levels and increasing, insulin sensitivity help to improve blood sugar stability and stress resistance to extend lifespan.

AMP-activated protein kinase (AMPK) is an enzyme that plays a role in cellular energy homeostasis. AMPK is activated when cellular energy is depleted through caloric restriction, intense exercise, and targeted supplementation.

When AMPK is lowered it helps cells become more sensitive to insulin, improves mitochondrial health, and helps burn stored fat for energy.

what is time restricted feeding

Fasting is catching a lot of attention lately due to the positive health benefits it helps.  There are many ways to fast and you may want to do your own research in this area, but I am going to focus on a type of intermittent fasting called Time Restricted Eating (TRE).

TRE means consuming all your calories — whether from food or drink — within a specific time frame each day called the eating window.

Studies show time-restricted eating (TRE) increases lifespan while decreasing the incidence of major diseases, including cancer and cardiovascular disease.

Setting an eating window and sticking to it is one of the most important things you can do for health and longevity. This is because every time you eat — even just a bite of food — it triggers a process of digestion, absorption, and metabolism that takes hours to complete. And when your body is dedicated to processing food, it can’t also repair and restore.

Of course, the quality of your diet still matters, but the success of TRE lends credence to the idea that WHEN you eat is even more important than WHAT you eat.

Scientists say the minimum time you should go without consuming calories for TRE is 12 hours. For example, not eating anything from 8 pm the night before to 8 am the next morning. 

While the science at 12 hours is impressive, lowering your window to as few as eight hours is significantly advantageous suggests Dr. Satchin Panda, arguably the world’s top expert on TRE. (Panda is a professor at the Salk Institute for Biological Studies and author of the book The Circadian Code.)

His research shows that the health benefits you get from eating within a 12-hour window double at 11 hours and double again at 10, and so on until you reach an eight-hour window.  That would mean fasting for 16 hours and eating for the other 8 hours, or 16:8 TRE pattern.

“Eating late at night is by far the worst choice you can make,” says Panda. He advises giving yourself at least three hours between your last bite or sip and the time you go to sleep — eating your last meal around 6 or 7 p.m.

Your body needs that digestion time in order to have restorative sleep.

Panda personally adheres to an 11-hour TRE. He eats his first meal of the day around 8 a.m. and finishes dinner by 7 pm, which is several hours before his 10:30 pm. bedtime.

He acknowledges that not every day goes perfectly according to that schedule — but he does his best to stick to the routine. Even if he winds up eating a later dinner, he still tries to give his stomach at least 12 to 13 hours of rest before his next meal.

I use an app called ZERO to help me track my fasting and eating windows and cycle between 14:10, 16:8, and 18:6 fasting/eating windows throughout the week. 

It’s not hard, I just try to eat earlier in the evening, don’t snack between meals, and don’t consume calories until after 11 or so.

I find I sleep better, have more energy, and am able to stimulate my metabolic pathways (mTor, IGF-1, and AMPK) for better health and longevity.

For me, the takeaway is clear: TRE is a simple tool available to everyone — and it doesn’t require any significant changes to what or how much you eat.

The best reason to shorten your eating window? It may, in turn, prolong your life.

exercise and Longevity

We’ve talked about the benefits of pushing our bodies beyond our comfort zone to trigger hormesis and anti-aging.

Exercise is a classic example of hormesis — activating our longevity genes to help us become younger, stronger, and more resilient.

Exercise is one of the most important ways that you can extend your longevity.

Exercising—versus being inactive—can reduce your chance of dying from any cause by up to 35%.

Daily exercise can even help “turn back the clock” on some processes related to aging. It does this by helping you avoid certain diseases (such as heart disease and cancer) and optimizing your organs’ health.

But the longevity benefit is not just a result of reducing your risk of chronic disease.

There are actual cellular changes associated with regular exercise that keep you younger.

Researchers at Brigham Young University who studied the DNA of nearly 6,000 adults found that the telomeres, the end caps on chromosomes that shorten with age, were longer in people who were active compared to those who were sedentary.
This correlated to about a 9-year difference in cell aging between those who were active versus those who were inactive.

Another study compared the heart, lungs, and muscles of active 70-year-olds, inactive 70-year-olds, and active 40-year-olds.

They found that the active older men and women had comparable heart and lung capacity and muscle strength of those who were 30 years younger.

Unless there is a clear medical contraindication, we should all strive to achieve and maintain high levels of fitness. 

There are lots of ways to get started but the easiest way is to start walking.  All movement helps, but longevity scientist Dr. David Sinclair recommends getting in 10,000 steps a day if possible. 

Walking after a meal is especially helpful for stabilizing blood glucose, and all muscle movement stimulates the production of new blood vessels, something we all need as we age. 

For greater benefit, Dr. Sinclair recommends getting your heart rate and breathlessness up for 10 minutes per day. 

Also known as “hypoxia,”  high-intensity interval training turns on Hypoxia Inducible Factor 1-Alpha (HIF-1 Alpha), a pathway that turns on genes that increase our mitochondria. 

The more mitochondria we have the more energy we produce and the more blood vessels we have to transport oxygen in our bodies (both of which decrease as we age.)

Current guidelines recommend 150 to 300 minutes per week of moderate aerobic activity (walking, running, swimming, biking), or 75 minutes of high-intensity activity, or a mix of both.

Twice-weekly resistance training to strengthen muscles and maintain hormone levels is also recommended.

Muscle mass decreases 1% per year as we age which not only affects our strength, but structural integrity, balance, metabolism, hormones, and risk for injury.  

Lower intensity exercise like T’ai Chi, Yoga, and Pilates is also a great way to maintain flexibility, balance, and mind body connection,

Exercise also improves bone density.  Since hip fractures have the same mortality rate as metastatic cancer, getting off the couch isn’t optional, but mandatory!

 

It’s never too late to start exercising.

Even if you have been sedentary for many years, it’s not too late to reap the benefits of exercise. Studies have found that people who are overweight or who have been inactive for years can increase their life expectancy by adding moderate physical activity to their routine.

And you don’t have to become an elite athlete to improve your longevity. Regular, moderate activities, such as brisk walking, have been associated with increasing life expectancy by several years.

For example, 150 minutes of exercise or more each week increased life expectancy by about 7 years over those who didn’t do regular moderate exercise. This benefit was seen regardless of weight, age, sex and health conditions.

“Insulin sensitivity is a hallmark of wellness. Keeping glucose out of the bloodstream, keeping low levels is a hallmark of wellness and longer life.” 
– Dr. David Sinclair

Exercise and nutrition are the two biggest ways to impact blood sugar balance.

sleep and longevity

It can be tempting to trade sleep for a few precious hours of wakefulness, but it is important to consider the hidden costs. Sleep is precious, too.

Numerous studies have found that insufficient sleep increases a person’s risk of developing serious medical conditions, including obesity, diabetes, and cardiovascular disease.

Lack of adequate sleep over time has also been associated with a shortened lifespan.

An analysis of data from three separate studies suggests that sleeping five or fewer hours per night may increase mortality risk by as much as 15 percent.

One of the most important benefits of sleep is that it provides cells and tissues with the opportunity to recover from the wear and tear of daily life. Major restorative functions in the body such as tissue repair, muscle growth, and protein synthesis occur almost exclusively during sleep.

Insufficient sleep may cause health problems by altering levels of the hormones involved in such processes as metabolism, appetite regulation, and stress response.

Obesity—Several studies have linked insufficient sleep and weight gain. One study found that people who slept fewer than six hours per night on a regular basis were much more likely to have excess body weight, while people who slept an average of eight hours per night had the lowest relative body fat of the study group.

Another study found that babies who are “short sleepers” are much more likely to develop obesity later in childhood than those who sleep the recommended amount.

Diabetes—Studies have shown that people who reported sleeping fewer than five hours per night had a greatly increased risk of having or developing type 2 diabetes. Fortunately, studies have also found that improved sleep can positively influence blood sugar control and reduce the effects of type 2 diabetes.

Cardiovascular disease and hypertension—A recent study found that even modestly reduced sleep (six to seven hours per night) was associated with a greatly increased the risk of coronary artery calcification, a predictor of future myocardial infarction (heart attack) and death due to heart disease.

There is also growing evidence of a connection between sleep loss caused by obstructive sleep apnea and an increased risk of cardiovascular diseases, including hypertension, stroke, coronary heart disease, and irregular heartbeat.

Immune function—Interactions between sleep and the immune system have been well documented. Sleep deprivation increases the levels of many inflammatory mediators, and infections in turn affect the amount and patterns of sleep.

While scientists are just beginning to understand these interactions, early work suggests that sleep deprivation may decrease the ability to resist infection.

In a recent study, people who averaged less than seven hours of sleep a night were about three times more likely to develop cold symptoms than study volunteers who got eight or more hours of sleep when exposed to the cold-causing rhinovirus.

In addition, those individuals who got better quality sleep were the least likely to come down with a cold. 

Tips from Neuroscientist Andrew Huberman on getting better sleep:

  • View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. Light is an important part of syncing our circadian rhythms.

  • Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am. Only use as much artificial lighting as is necessary for you to remain and move about safely at night.

    Blue blockers can help a bit at night but still dim the lights. Viewing bright lights of all colors are a problem for your circadian system. Candlelight and moonlight are fine.

  • Wake up at the same time each day and go to sleep when you first start to feel sleepy. Pushing through the sleepy late evening feeling and going to sleep too late (for you) is one reason people wake at 3 am and can’t fall back asleep.

  • Avoid caffeine within 8-10 hours of bedtime.

  • Limit daytime naps to less than 90 min, or don’t nap at all.

  • If you wake up in the middle of the night (which, by the way, is normal to do once or so each night) but you can’t fall back asleep, consider doing an NSDR protocol when you wake up.

  • Here’s one of the many “NSDR” videos you can find in YouTube.  from. Or sample a “Yoga Nidra” meditation to help relax and calm you for sleep.

  • Keep the room you sleep in cool and dark and layer on blankets that you can remove.

    Your body needs to drop in temperature by 1-3 degrees to fall and stay asleep effectively. Body temperature increases are one reason you wake up.

  • Drinking alcohol messes up your sleep. As do most sleep medications.

Optional sleep supplements- (take 30-60 min before bed):

  • 145mg Magnesium Threonate or
  • 200mg Magnesium Bisglycinate
  • 50mg Apigenin (Swanson brand recommended)
  • 100-400mg Theanine
  • 100mg GABA.)

Dr. Huberman recommends starting with one supplement (or none!) and then add one at a time as needed.

Some people do not need any supplements, and some people like theanine but not magnesium, etc. so you have to determine what is best for you. Click link below to listen to his podcast on sleep.

targeted supplementation

We will go into longevity supplementation in more depth at our second BIG REWIND workshop “What we can do to slow aging” with Dr. Rahul Kapur on Saturday, November 12, 2022, but in the meantime here are some of the latest research on longevity supplements.

Dr. David Sinclair, a professor at Harvard University, has been researching the role of sirtuins in aging.

Sirtuins are proteins that repair DNA damage, maintain the epigenome, and determine which genes are switched on or off.

We know this is important because during aging, DNA repair mechanisms go down, and the epigenome becomes more dysregulated.

Sirtuins like resveratrol, pterostilbene, nicotinamide (NR), and nicotinamide mononucleotide (NMN) have been linked to improved DNA and epigenomic stability and anti-aging.

NMN seems to be the most promising of these.

That’s because NMN is converted into NAD+, which is a cofactor of sirtuins and other DNA-repairing molecules.

What is NAD+?

NAD+ (nicotinamide adenine dinucleotide) is an important co-enzyme found in all cells. NAD+ is a substance that countless enzymes and proteins need to carry out their function and proper repair and maintenance of our DNA and epigenome.

NAD+ works with proteins to preserve health — particularly under conditions of hormetic stress — (ie. fasting, exercise, etc).

Unfortunately, NAD+ naturally decreases with age, even if we eat right and exercise, so that’s where targeted supplementation may make sense.

It is believed that by boosting NAD+ back to youthful levels, we can improve physiological function and possibly prevent the risk for age-related diseases.

Low levels of NAD+ are associated with:

  • A decline in metabolism, leading to weight gain and an increased risk of type 2 diabetes, metabolic syndrome, fatty liver, and other metabolic disorders
  • Fatigue
  • Reduced blood vessel health
  • Age-related muscle loss
  • Aging-related cognitive decline
  • Aging-related eyesight and hearing loss
  • Shorter lifespan

What boosts NAD+ levels?

NAD boosters include sirtuins NR (a form of vitamin B-3, called nicotinamide riboside, NMN (nicotinamide mononucleotide), resveratrol, fisetin, and quercetin, but this blog will focus on NMN, one of the most popular substances researched to slow down aging.

NMN is a substance that occurs naturally in our bodies.

NMN is a precursor to NAD+, and we already know NAD+ is a very important molecule for every cell in our body.

The Benefits of NMN Supplementation

1. NMN increases energy levels.
Often, people report they have more energy when they take NMN.

To achieve a boost in energy, it’s advisable to take a sufficiently high dose.

Some people already feel an effect with 250 mg of NMN, while others have to take at least 500 mg.

2. NMN improves memory
Many users of NMN experience improvements in cognitive function, making them feel sharper or better able to concentrate.

3. NMN & healthier blood vessels.
Studies show that NMN rejuvenates aged blood vessels.

NMN considerably improves, for example, vascular elasticity in old animals.

4. NMN improves metabolism.
This is very important because during aging metabolism declines considerably, leading to an increased risk of many diseases.

5. NMN improves aging-associated decline.
When we get older, many things deteriorate our eyesight, stamina, energy levels, bone density, and immune function. All these improve according to studies in old mice.

6. NMN improves fertility.
Some people who take NMN report that they have an increase in libido. Biotech companies have discovered that NMN and NMN derivatives can make old animals fertile again.

7. NMN improves stem cell health.
During aging, stem cells decline, and the remaining stem cells often become dysfunctional. This contributes to aging, given stem cells generate new cells and maintain our tissues. Various studies show that NMN, or boosting NAD levels, can improve stem cell health and self-renewal.

8. NMN repairs DNA damage.
NMN helps cells to repair their damaged DNA. DNA damage is one of the reasons why we get older.

Scientists believe taking 250 to 500 mg of NMN per day is sufficient to benefit from NMN’s health and longevity-promoting effects, but always consult with your health care provider before embarking on any supplementation program.

Metformin

Metformin is a prescription drug that has been used for decades to treat type 2 diabetes.  The older we get, the more insulin resistant our tissues become.

The more insulin resistant you are, the less well your tissues can process sugars. The sugar is not taken up well into cells, and lingers around in the body, causing damage. For example, sugar creates cross-links, which we know contribute to aging.

This is accelerated when one eats unhealthily and/or is overweight.

Metformin and Longevity

Longevity scientists are unraveling how metformin works to help slow aging.  It appears it has the following functions:

  • Increasing AMPK levels. (AMPK is a protein that has many healthy effects on metabolism, inflammation, and aging in general.)
  • Inhibiting important proteins in the mitochondria. This leads to more mitochondria being created, and the mitochondria protecting/repairing themselves better.
  • Metformin could also alter the gut microbiome (the bacteria in our gut), which could be responsible for some of the health benefits.
  • Researchers found that diabetics who take metformin in fact live longer than healthy persons who don’t take metformin. This is interesting, given people with diabetes live shorter lives on average than healthy, non-diabetics.

However, there are also some issues to keep in mind when taking metformin, including unfavorable “unknowns” and side effects.

Let’s start with the unknowns.

  • Some studies showed that metformin could actually undo some of the beneficial effects of exercise.
  • Metformin works as a strong mitochondrial “toxin” or inhibitor, stressing the mitochondria. A bit of stress can be good given it upregulates defense and repair mechanisms in the mitochondria – this process is called “mitohormesis” But when does “a bit” of stress become too much stress?
  • A study showed that metformin treatment late in life could actually shorten lifespan. It could be that in very old people (of which the mitochondria are already significantly damaged or stressed), or that in middle-aged people who exercise (which also stresses the mitochondria, accounting for many of the health benefits of exercise) and also take metformin, that the metformin taxes the already stressed mitochondria too much.

    That’s why, for example, Harvard Professor and aging expert David Sinclair does not take metformin on days he exercises.

  • Metformin mainly improves mitochondrial health or metabolism in general. However, we age because of many other mechanisms, like epigenetic alterations, protein accumulation, telomere shortening, DNA damage, and so on. These aging mechanisms also need to be addressed, via other molecules than metformin.
  • Metformin works greatly in diabetics, but it remains to be seen if metformin also brings about health or longevity benefits in healthy, non-diabetic people.

Side effects of metformin

  • Metformin can reduce the body’s uptake of vitamin B12. Therefore, it is advised to take vitamin B12 (and ideally a B vitamin complex containing all B vitamins) when taking metformin.
  • Abdominal discomfort, like diarrhea, gas, abdominal pain, and nausea. Often, the gastrointestinal discomfort subsides after a few weeks.

While metformin is a popular anti-aging supplement, the jury is still out on its appropriate use and dosage. 

In studies comparing the efficacy of Metformin vs lifestyle changes in diet and exercise, lifestyle proved to have 50% more impact than Metformin.

Supplementation is always a discussion to have with your health care provider.

summary

Aging is influenced by many factors including how we eat, how much we eat, and when we eat.

Exercise, sleep habits, exposure to toxins, and feeling connected and supported all factor into the rate of our biological aging.

The good news is that we know we can positively impact our longevity via lifestyle choices. 

Intermittent fasting, hypoxic exercise, (HIIT and strength training), and prioritizing sleep and recovery are all important epigenetic triggers to slow aging.

Consuming an anti-inflammatory Mediterranean diet, reducing animal protein consumption, limiting alcohol, staying hydrated, and restricting eating to a few hours a day are all ways we can slow the aging process.  

In our second workshop with Dr. Rahul Kapur on November 12, 2022, we’ll take a deeper dive into other anti-aging protocols.

Cryotherapy, sauna, hyperbaric and ozone therapies, peptides, stem cells, and safe options for targeted supplementation are all topics on the agenda.

The mechanism of aging all boils down to keeping our mitochondria and DNA clean, healthy, and functional.

In addition to eating healthy, moving regularly, and staying connected in your community, new scientific discoveries in longevity can help us not only live longer but better, healthier, and with more joy!

Join Tina Sprikle for THE BIG REWIND, a 3-part series exploring the reasons why we age and what we can do about it. 

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SINGLE WORKSHOP

All workshops take place in-person from 2:00-3:30 pm at Centered Spirit located at 8131 Wornall Road, Kansas City, Mo. 64114.  We will film each session for replay later should you have to miss the live event.

Single Workshop:      $45
All three workshops: $69

@ Centered Spirit
8131 Wornall Road
Kansas City, Mo  64114

workshop #1.
why we age

SATURDAY, OCTOBER 22, 2022  2:00-3:30 pm

Take a deep dive into the biochemistry of aging, and longevity science, to learn how you can not only live longer but live better!

@ Centered Spirit
8131 Wornall Road
Kansas City, Mo  64114

workshop#2.
what we can do

Saturday, November 12, 2022  2:00-3:30 pm

The importance of nutrition, meal timing, exercise, and targeted supplementation and peptide therapy for slowing down and reversing aging with special guest Dr. Rahul Kapur

@ Centered Spirit
8131 Wornall Road
Kansas City, Mo  64114

workshop #3. ask the surgeon

Saturday, January 14, 2023  2:00-3:30 pm

You’re eating right, exercising and working your anti-aging protocol but still want a fresher face in the mirror.  Join special guest Dr. Regina Nouhan as she answers your questions about options for facial cosmetic surgery.

Each 90-minute workshop provides participants with:

  • The latest longevity research education
  • Actionable steps to improve your health, slow and or reverse aging
  • Workshop handout and Ebook
  • Resources links and service providers
  • Video replay
  • Optional follow-up resource texts
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Questions?

I’m always a text or email away.

Email me at tina@tinasprinkle.com or send me a text at 913 963 8546.