In the end, it’s not the years in your life that count. It’s the life in your years.

Aging isn't just about the number of candles on our birthday cake; it's about how we feel inside and out. It's about nurturing our cells to radiate vitality, energy, and yes, even that youthful spark we often associate with feeling "horny" – not just in the bedroom, but in every aspect of our lives.

Our journey towards vibrant health begins within, at the cellular level. From the moment two cells merge to form life, our bodies embark on a journey of constant change. Many of these changes are beyond our control, but the good news is, we have the power to influence the health and vitality of our cells through our everyday habits and decisions.

After years of research, working with hundreds of clients, and drawing from my own life experiences, I've identified five essential pillars for what I call the "H2 Lifestyle" – a blueprint for living each day with health, happiness, heart, and yes, that irresistible vitality we often associate with feeling "horny."



Each of these pillars holds the key to optimizing our cardiovascular system, improving blood flow throughout our bodies, reducing stress, and unlocking a vitality that permeates every aspect of our lives. So, let's dive into these pillars and discover how they can help us feel our best, inside and out. Additionally, at the end of each pillar, I've provided further supporting evidence to deepen our understanding.

1. Breathe: A Secret Weapon for Optimizing Health!

Did you know you take in approximately 17,000 breaths each day? As long as you are able to breathe, you are alive. This is our lifeforce… your breath. Take a moment now to check your breath... Is your belly expanding slightly, or are you taking small, shallow breaths?

Try this:

• Smile
• take in a slow deep breath through your nose, hold for a few seconds, and slowly exhale.
• Repeat 2 - 3 times.
• Great job! Now, I want you to think of something you love, something that makes you feel alive, happy (e.g., grandchild, lover, pet, activity, sunrise). Visualize that person/thing/experience as you inhale. Remember to smile. How did this experience make you feel? Hopefully, you are feeling happy and calm or some other positive emotion.

This simple breathing exercise can be utilized at any time, fostering a sense of calm and rejuvenation. Incorporating this practice into your daily routine, such as starting each morning, can help set a positive tone for the day ahead.

For more information about the correlation between breathing and a better sex life, check out this article: Conscious Breathing - Nasal Breathing Boosts Your Sex Life

2. Movement: No Gym Required

Movement is the cornerstone of our physical vitality. While the gym can be a fantastic place, what's most important for our health is movement throughout the day. Research suggests that we should move every 20-30 minutes.

Walking is one of the most effective forms of exercise. It's low impact, elevates your heart rate, and can be social. Aim for at least 30 minutes of moderate cardiovascular activity each day. Additionally, incorporating strength exercises into our routine is essential for maintaining independence and bone health as we age.

Here are three bodyweight exercises you can do to build strength, regardless of your fitness level:

Exercise 1: Chair squats

Sit towards the edge of a sturdy chair with feet firmly on the floor. If possible place hands on chest. Using the strength of your legs, stand up. Now do this exercise, sit to stand for 30 seconds as many reps as possible, as fast as possible with control. This gets your heart rate up and helps with leg strength.

Why are these important? Strong Legs: Being independent is part of a healthy lifestyle. Strong legs are essential for everyday activities such as being independent in the bathroom, getting in and out of a car, or getting up from a chair.

Exercise 2: Push Up

This can be performed on a wall, counter or floor depending on your level of strength. Extend your arms straight with wrists in line with your shoulders. Now get in a plank position (straight). Tighten your body (imagine squeezing all your muscles. Take a deep breath in and as you inhale, bend your elbows and slowly lower your upper body. Next as you push up and extend your arm exhale. Now do this for 30 seconds, at your own pace. Strong Core/Abdomen: A strong core is often considered a symbol of great health and strength. Truth is a strong core is essential for all movements, especially for standing and sitting up straight. It is also important for getting in and out of bed, as well as to perform the above exercises properly.

Why are upper body exercises important? Whether pushing or pulling objects or lifting and lowering objects are arms and upper body strength is essential. Given that most of us are over fifty we MUST work to maintain our strength. One of the best exercises is an old-fashioned push up.

Exercise 3: Seated Leg Lift

Sit on the edge of a firm chair, with feet on the floor. If necessary, hold the side of your chair. Now tighten your core by trying to connect your belly button to your spine (just imagine) and without extending your legs, simply raise your thighs up 2 to 4 inches and hold for 1 to 4 seconds then lower to the floor. You should feel this in your abdominal muscles. Great. Now do this for 30 seconds. The above exercises are just a few of the 100’s of easy effective exercises that can be integrated into your day.

A strong core is often considered a symbol of great health and strength. Truth is a strong core is essential for all movements, especially for standing and sitting up straight. It is also important for getting in and out of bed, as well as to perform the above exercises properly.

For more evidence on how movement improves sex as we age, check out this article: Seniors Today - Limber Up Your Libido

3. Nutrition: It's Not Just About the Calories!

Navigating nutrition can be confusing, but understanding the impact of our food choices on our overall health is crucial. Choose whole foods rich in fiber, incorporate fermented foods into your diet for gut health, and ensure you're getting enough protein.

Here are a few guidelines to optimize your nutrition:

• Eat whole foods that have fiber, such as: apples, kale, oatmeal (not instant), bananas, berries, chickpeas, pumpkin seeds, flax seeds, broccoli. This list is long but what is key is these are WHOLE FOODS. Apple sauce does not provide fiber.
• Start each day with a fiber. This could be oatmeal, smoothie, quinoa bowl, eggs with veggies.
• Try to eat fermented foods at least 2 times a week. These foods help to provide diversity in the gut. Fermented foods may include: greek yogurt (ideally plain so you do not get the added sugar), sauerkraut, kombucha, fermented vegetables including some pickles. Suggestion: Plain yogurt topped with fresh fruit, pumpkin/flax seeds and a little granola.
• Eat Enough Protein. Both our brain, muscles and our gut need protein. As we age it becomes increasingly important to make sure we include some protein at each meal. While we are all familiar with meat being a source of protein there are other sources of protein. Suggestions: eggs, yogurt, walnuts, legumes, black beans, chickpeas, flax seeds, edamame’s, and plant or whey protein powders.

The above suggestions are just a few of the top foods that can help in optimizing our health via the food we eat.

For more information on foods that can improve sex drive, check out this article: Times of India - Top 12 Foods to Improve Sex Drive

4. Sleep: Time to Recharge Your Cells

Quality sleep is essential for optimal health, yet many adults struggle to get enough rest. During sleep, our cells work to repair our bodies from the day's damage and process the day's stimuli.

To optimize your sleep:

• Turn off all technology at least 30 minutes (ideally 2 hours) before going to bed. This may be difficult because we have gotten so conditioned to watching TV before going to bed. Many people tell me they can’t fall asleep without their TV on.

      The reason to turn all this off is to provide a signal to your brain that it is time to begin shutting down. This releases melatonin, which        helps you sleep. Too often our technology, especially the light, provides a signal that it is still “day time”.

• Create a relaxing bedtime routine. No TV, now what. That is up to you. A few options include: listening to relaxing music, reading a book, journal, meditating, making love, and taking a warm bath.
• Do not go to bed right after eating. We need our body to focus on the repair from the day, instead of digesting our food. Now I invite you to have a cup of herbal tea if desired. But while sleeping we need our body, our cells to heal and repair our system so that the day we can be our best!

For more information on how sufficient sleep improves libido in women, check out this article: Sleep Doctor - Sufficient Sleep Improves Libido in Women

5. Purpose: Motivating Healthy Lifestyle Actions

Discovering our purpose can be a transformative journey, especially as we enter new phases of life. Living with purpose motivates us to prioritize our health and vitality, even when faced with challenges.

• What makes your heart sing and time stand still? Do it daily.
• Be kind and caring. Sometimes a simple smile or hello can help others feel better. And when you make someone else feel good you will also feel good.
• Spend more time with those you love. 

Finding your purpose can ignite a sense of fulfillment and drive, leading to a happier, healthier, and yes, even "horny," life.

Thank you for connecting with me and exploring these pillars of vibrant health and a happy, horny life. I would love to get your thoughts and insight. What pillar (s) do you embrace? Are there any challenging pillars? 

If you're interested in integrating these pillars into your life, I invite you to schedule a discovery call with me. Let's embark on this journey together towards health, happiness, and fulfillment.



Wishing you an amazing life filled with vibrant health, love, and the pursuit of your dreams!

To Vibrant Aging,

Nancy Rozina