Wellness Guide 45 - 60 yrs

ReGenerate Nutrition – Wellness, Diet & Exercise Plan for Men & Women (45-60 Years)

"Age Perfect" with a Science-Backed Approach to Longevity

1. Nutrition Plan – Eat for Energy & Longevity

Key Principles:

• High-Protein (prevents muscle loss)
• Healthy Fats (brain & heart support)
• Fiber-Rich Foods (digestion & blood sugar balance)
• Anti-Inflammatory Foods (reduces joint pain & aging)
• Hydration (prevents fatigue & supports kidney function)

Daily Meal Guide

Breakfast:

• Option 1: Scrambled eggs with spinach + avocado + whole-grain toast
• Option 2: Oatmeal with chia seeds, walnuts, and berries + ReGenerate Nutrition Multi-Boost Powder
• Hydration: Warm lemon water or herbal tea

Mid-Morning Snack:

• Greek yogurt with flaxseeds and a drizzle of honey
• Or a small handful of almonds + pear

Lunch:

• Grilled salmon (or tofu) + quinoa + steamed veggies (broccoli, carrots)
• Side: Mixed greens with olive oil & apple cider vinegar

Afternoon Snack:

• Hummus + sliced cucumbers/bell peppers
• Or a ReGenerate Nutrition Longevity Smoothie (plant protein, banana, almond butter)

Dinner:

• Baked chicken (or lentils) + mashed sweet potato + sautéed greens (kale, zucchini)
• Optional: Bone broth for collagen support

Evening (Optional):

• Chamomile tea + a few Brazil nuts (selenium for immunity)

Key Supplements for 60+

• ReGenerate Multi-Boost Powder (fills nutrient gaps)
• Omega-3s (heart & brain health)
• Vitamin D3 + K2 (bone strength)
• Magnesium Glycinate (sleep & muscle relaxation)
• Probiotics (gut health)

2. Exercise Plan – Move for Strength & Mobility

Goal: Maintain muscle, improve balance, prevent stiffness, and support heart health.

Weekly Routine

Strength Training (2-3x/week) – Light weights/resistance bands

• Chair squats (supports knees)
• Seated rows (back strength)
• Wall push-ups (gentle on joints)
• Leg lifts (improves balance)
• Light dumbbell curls (arm strength)

Cardio (3x/week) – Low-impact options

• Brisk walking (30 min)
• Swimming/water aerobics (easy on joints)
• Cycling (stationary or outdoor)

Mobility & Flexibility (Daily)

• Gentle yoga/tai chi (2x/week)
• Seated stretches (hamstrings, shoulders)
• Foam rolling (if comfortable)

Balance Work (Daily – Reduces fall risk)

• Heel-to-toe walking
• Standing on one foot (hold a chair for support)

3. Lifestyle Tips for Longevity After 60

• Prioritize Sleep (7-8 hours) – Helps memory & recovery
• Stay Hydrated (dehydration is common in seniors)
• Mind-Stimulating Activities (puzzles, reading, learning new skills)
• Social Connections (reduces depression & cognitive decline)
• Limit Processed Sugar & Salt (supports heart & blood pressure)
• Annual Check-Ups (monitor bone density, vitamin levels, heart health)

Why This Works for 60-75 Year-Olds?

• Protein + Strength Work = Fights sarcopenia (muscle loss)
• Omega-3s + Antioxidants = Reduces brain fog & inflammation
• Low-Impact Cardio = Protects joints while keeping heart strong
• Balance Exercises = Prevents dangerous falls
• Gentle Digestion Focus = Avoids bloating & discomfort

"Age Perfect" with ReGenerate Nutrition – Fuel Your Body, Strengthen Your Future.