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Jillian Michaels: The Ultimate Longevity/Anti-Aging Protocol

Updated: Jan 17

Podcast Duration: 50:18

Release Date:12/12/2022

5 Key Takeaways

  1. Every action in your life is a choice, make as many good ones as you can and do not stress over the ones already made

  2. Learn and master one "health hack" at a time

  3. High protein diets are not ideal for longevity

  4. Walking for 10 minutes after you eat can improve your insulin sensitivity

  5. "Healthy at any size" is not true from a scientific or physiological standpoint

What does Jillian do for Longevity?

  1. Ice Bath at 37 degrees

  2. 2-4 times per week

  3. Intermittent fasting

  4. 16 hour fasting window

  5. Does a “dirty fast” (consumes some calories from fat during her fast)

  6. Butter coffee at 6:45 am

  7. 10am-does second coffee with grass fed butter

  8. Fasting helps to stimulate autophagy (removal of dead and senecent cells)

  9. Protein and carbs stimulate mTor (stops autophagy)

  10. This is why dirty fasting must be done with fat sources only

  11. She eats protein before carbs to reduce insulin response

  12. 10 minute walk after eating to help improve insulin sensitivity

How to Start Making Changes

  1. Best to pick one "life hack" at a time and take baby steps to progress it

  2. Example:

  3. Start with 30 second cold therapy and advance to 1 minute over time

  4. Cut out soda and advance to no sugar added items

  5. Start with an 8 hour fast and advance to 16 hours

  6. When we engage in healthy behavior we are far less inclined to fall into unhealthy habits

Listener questions

  1. How to come out of keto without gaining weight?

  2. Jillian believes that its not ideal for people unless they are diabetic or have epilepsy

  3. Keto is good at resensitizing the body to insulin

  4. This diet is too limiting because it excludes important minerals and phytonutrients that are found in complex carbohydrates

  5. Not ideal for supporting gut microbiome

  6. Data doesn't support a high protein diet for longevity

  7. Shuts down autophagy

  8. Do not eat processed sugars and grains

  9. Exercise is the top way to re-sensitize the body to insulin

  10. What exercises will improve posture?

  11. Strengthen your core

  12. Hips

  13. Low back

  14. Abs

  15. Open the chest and strengthen the upper back

  16. Get a stand up desk

  17. Chin parallel to the ground

  18. Walk with palms forward

  19. Helps to rotate shoulders back

  20. What is a Healthy BMI?

  21. This is an irrelevant number because it doesn't correlate to lean muscle mass

  22. Waist to hip ratio is a better indicator of health

  23. The best way to determine if you are at a healthy weight is to go to the doctors office and get a lean body mass scan and blood panel

  24. You can be skinny and still have a high body fat percentage

  25. High body fat levels increase inflammatory markers

  26. Obesity is correlated to 170 comorbidities (factors that relate to early death)

  27. How do you educate kids on good food habits?

  28. Very difficult to implement change unless they personally want to change their lifestyle

  29. Make the connection between healthier foods and an increase in their ability to play the sport they love

  30. Difficult for children to understand that what they eat now will affect them in the future

  31. What should I focus on first, losing weight or building muscle?

  32. Better to lose weight first

  33. You need a calorie deficit (eat less calories than you burn)

  34. This will condition the muscles and tone them

  35. Packing on muscle mass requires a calorie surplus (eat more calories than you burn)

  36. How do I manage my weight during perimenopause?

  37. Eat better food and less of it

  38. Exercise daily 20-40 minutes

  39. Reduce alcohol to 4 drinks max per week

  40. There are no shortcuts

  41. How do I know if I should take a multivitamin?

  42. Better to get nutrition from whole food

  43. If you do get a multivitamin

  44. Make sure it is 3rd party lab tested

  45. She recommends taking a "greens" supplement and get the rest from food

  46. How to stop binge eating?

  47. Often requires professional psychological help

  48. Therapy or support groups

  49. There is emotional trauma associated with overeating

  50. Not a physical issue

  51. Food can be a defense or coping mechanism

  52. Stimulates same brain chemistry as addiction

  53. “Healthy at any size” is not true at all from a scientific or physiological standpoint

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