Stem cells are what determine your biological age, so if you are interested in living a long, healthy, and pain-free life, it’s mandatory to make the happiness of your stem cells a priority.

Your body and all your organ systems continually renew themselves, thanks to the stem cells that exist in all of your tissues. Your ability to age gracefully depends on the health of your stem cells. 

As you age, your total population of stem cells decreases and the stem cells that are left function less optimal. This is largely a function of genetics, but modifiable lifestyle factors are known to play a major role.

You cannot control your genetics, but you absolutely CAN control key lifestyle factors that nourish and support your stem cell health, protecting their population and prolonging their optimal function.

After 20 years of regenerative medicine practice and 10 years of stem cell therapy practice, I can tell you that the people who respond best to stem cell therapy are those who take great care of themselves, and by default, their cells. Not only does this support the efficacy of their treatment, but it is also the key to longevity.

Even if you are lucky enough to be free of aches and pains and never require stem cell therapy, the following tips can help you support your cells, improve your health, and live a long and vibrant life!

TIP #1: Exercise Regularly and Exercise Smart

Regular exercise is one of the most effective ways to keep your stem cell population happy and healthy. However, not all exercise is created equal. 

For your primary exercise activity, you want to pick an exercise that builds up your muscles and allows for varied movements, rather than exercise that features repetitive movements that break down your joints. This means you should focus on exercises such as weight-lifting and yoga, and avoid things like long-distance running on pavement or tennis on a concrete surface.  

Of course, there are exceptions both ways. If you are living huge amounts of weight, you can  destroy your spine. Also, long-distance running  in moderation — especially on trails — is not harmful. The key is to pay  attention to your favorite activity and make sure you take adequate rest between big sessions.

I did this myself. I was an avid rock climber for years, often climbing four times a week, every week, for years. However, it really wreaked havoc on the joints of my fingers and toes. I just didn’t see myself climbing well into my eighties. So I’ve switched to weightlifting as my daily, routine exercise, and kitesurfing as my vacation activity. 

And my body is so much happier. At age 50, I have zero aches and pains!


  1. Take a hard look at your regular activity/exercise and ask yourself, “Does this build me up, or break me down?”
  2. Ask yourself, “Is it time to change my primary exercise activity?  Can I continue to do this when I’m 80+ years old?”
  3. Be sure to take enough rest between hard sessions. This includes leisure activities, as well as your work (such as farming).
  4. Do you sit for many hours at a time? Make certain you move regularly. There is truth to  “sitting is the new smoking.”

TIP #2: Understand “Good” Versus “Bad” Inflammation

Acute inflammation is a natural part of the healing response and necessary for proper health. Acute inflammation is a good thing. It is how your body signals your stem cells to activate after an injury in order to heal damaged tissue.

Conversely, systemic and chronic inflammation is very bad. Chronic inflammation is the main cause of nearly every serious, and even fatal, health disorder. This is partly due to excessive production of free radicals that can be damaging to cells, if not controlled. 

Major contributors to chronic inflammation include:

    • Stress
    • Smoking
    • Refined sugar and toxic dietary fats
    • Poor sleep
    • Environmental toxins and electromagnetic fields
    • Chronic infection, especially undiagnosed dental infections; that’s what caused my heart infection and stroke!


  1. Take any and all steps necessary to reduce stress. I personally love meditation, and use the Muse Headset. You can also try yoga, deep breathing, exercise, and anything else that helps you wind down and reset.
  2. If you smoke, quit. 
  3. Reduce, if not eliminate, refined sugar. This includes baked goods, candy, white sugar, etc. Quick, easy substitutes include stevia or honey. 
  4. Reduce, if not eliminate, toxic dietary fats. These include saturated fat; hydrogenated or partially, hydrogenated oils; margarine; dairy products; non-organic poultry; and conventionally raised animal meats. Good fats include grass-fed, organic meat and poultry, wild fish, nuts and seeds, olive oil, coconut oil, avocado, and olives.
  5. Improve your sleep “hygiene”. Be sure your bedroom is free from electromagnetic fields and electronics, including a television. Turn off all devices at least one hour before sleep. Keep your bedroom cool, and if needed, use a white noise machine. You can also try natural sleep aids such as lavender and melatonin to support healthy sleep. 
  6. If you’ve had teeth pulled or if you’ve had root canal surgery, get a “cone scan” (a CAT scan of your mouth) and have it read by a biologic dentist. My chronic infection from having my teeth pulled seven years prior caused a heart infection/strokes and required open-heart surgery to replace my aortic valve.

TIP #3: Diet and Supplements

The key to optimum health is diet and nutrition. A healthy diet and the right blend of targeted nutrients are key to supporting your cells and overall health. 


When it comes to diet, there are five simple ways to keep your body looking and feeling its best:

  1. Reduce or eliminate refined sugar.
  2. Reduce or eliminate toxic oils and replace with healthy options (see above).
  3. Eliminating nitrates and other commercially processed foods. 
  4. Aim for a diet that is rich in healthy fats and colorful vegetables, and moderate in quality protein and carbohydrates. One easy way to think about this is to focus on eating “whole foods, mostly plants”.  
  5. Try intermittent fasting. This simply means limiting meals to two or three per day, no snacking, and aiming for a minimum of 12 hours with no eating between dinner and breakfast the next day. 

The key supplements  for people age 40 and over include (daily dosages are listed): 

    • Multivitamin (ideally contains all the B vitamins and trace minerals)
    • Essential fatty acids, ideally krill oil (500 mg)
    • Antioxidants:
      • CoQ10 (200 mg)
      • Vitamin C (500-1,000 mg)
      • Resveratrol (175 mg)
    • Probiotic (10 billion CFU) 
    • Vitamin D3 (5,000 IU)
    • Vitamin K2 (100 mcg) 

Other great nutrients to take, as needed, include:

    • NAD (500 mg, twice a day) — mitochondrial health 
    • Nitric oxide (425 mg) — for heart and circulation
    • Magnesium (500 mg, at bedtime) — for heart and sleep 
    • Hemp oil (up to 60 mg, in divided doses) 
    • Hormone replacement therapy — as needed; dosages will vary and require a licensed health care provider with prescription privileges to evaluate and prescribe