401 11 111 The Crucial Decade
book You: Being Beautiful, places sleep at the
top of the to-do list. Why? Bet ween the ages
of 20 and 60, levels of human growth hormone
drop 80 percent. However, HGH replenishes
during sleep, especially REM sleep. “HGH is
a key hormone in maintaining overall vitality,”
he says. Lack of sleep also challenges the
immune system. “No sacrifice you make for
your family is going to be more valuable than
thinking of sleep as a craft and getting the
40+ Diagnostic: Keep a sleep diary for a week
and see how much you’re really getting. If it’s
fewer than seven hours a night, rededicate
yourself to your craft and make getting enough
sleep one of your top priorities.
5. Do You Eat Too Much?
When it comes to food, less is more, says
Mark Liponis, MD, medical director of the
Canyon Ranch Health Resorts and author
of Ultraprevention. “Overeating is the driver
behind most age-related disease processes,”
he says. And don’t expect to solve the problem
with a vitamin pill: “No vitamin is an antidote
to a crappy diet.”
40+ Diagnostic: Do this test from Dr. Oz:
Calculate the ratio between your waistline
and height. This is an accurate barometer of
wellness. If your waist measurement, in inches,
is half your height (or less), you’re probably in
good shape. If not, eat less.
6. Are You Inflamed?
Doctors now know that inflamed, bloody
gums can signify body-wide wellness issues.
Dr. Lamm and Dr. Liponis recommend
adding an annual blood test for C-reactive
protein levels. The test measures the degree of
inflammation throughout your body.
40+ Diagnostic: The CRP test can be run
concurrently with standard blood tests and
costs around $30. “A normal measurement of
less than 2 milligrams per liter indicates the
absence of disease, but a better goal is to test
under 0.7 mg/L,” says Dr. Liponis.
7. Is Your Workout Still Working?
Dr. Oz rates exercise programs for 40-year-
olds based on whether they reduce waist
circumference (a key indicator of body fat) and
build core strength (which prevents functional
anxiety, Avedon meditates. “Sitting and
focusing on my breathing for 10 minutes a day
calms my mind and energizes my body.”
CUT BAD HABITS IN HALF. “People know
what foods they should avoid, but they lack an
effective strategy to act on that knowledge,”
says Avedon. “So let me give you one tip: Take
your worst dietary habit and cut it in half.”
SUBSTITUTE YOUR CRAVINGS.
a scoop of chocolate whey protein into a cup
of low-fat yogurt,” suggests Avedon. “You’ll
satisfy your sweet craving with a quarter of the
calories and 10 times the protein.”
TRY A NATURAL SLEEP AID. “Beauty sleep
is not a misnomer,” says Avedon. “I try to go to
bed and wake up at the same times every day,
even on weekends. I also prepare my body for
management upgrade I customize your motivation
Chester Elton, 50, is the author of the best-selling book The Carrot Principle.
“High-performing employees need some kind of specific encouragement once every seven days, according to the latest research.
General praise has no effect. ‘Hey, great job’ or ‘You rock!’ doesn’t mean anything. Be frequent, specific, and timely: ‘ Thanks for
staying late and making sure Big Project X was done on schedule.’ Don’t wait until the end of the week or the end of the quarter—do
it right now. Recognition is a great communicator, and if you say something right away, it communicates value. Also, get into the habit
of mailing handwritten thank-you notes to your employees at their homes. Mailing it lets their families share in the experience.”