Aging Backwards: Embrace a Younger, Healthier You With Personalized Nutrition
- Lisa Wallace
- Jan 8
- 8 min read
Have you ever wished you could turn back the clock and feel vibrant and energized again? You’re not alone—and here’s the good news: improving your health and thriving at any age is absolutely within reach. With small, intentional changes, you can feel more focused, alive, and empowered than ever.
From enjoying nutrient-rich meals and staying active with movement you love, to calming your mind with stress-busting hobbies (I’m a big fan of quilting!) and building positive connections, aging gracefully is about nurturing the inner spark that keeps you smiling and thriving every day.
2025 is your time to thrive,
and it’s a great time to be alive!
2024 is no more, so… let it out the door.
With the holidays behind us and a fresh new year ahead, it’s the perfect time to reset and refocus on your health. In this blog, I’ll explore two key pillars of well-being: Nutrition and Movement. These are the foundation of a vibrant, balanced life and a great starting point for your journey.
We’ll save the other three pillars—Sleep, Meditation, and Community—for a future post. Together, these five pillars create a holistic approach to thriving in 2025.
Let’s dive in and make this your healthiest, happiest year yet!
Aging Backwards: Nutrition
Longing for more energy, sharper focus, or clothes that just fit better? The secret to feeling your best might be simpler than you think. It’s all about the small, consistent habits—the daily choices you make—that can transform how you feel, move, and look over time. And when it comes to aging backwards, nutrition is the foundation for success.
I firmly believe that you are what you eat. What goes into your body can either heal and energize you or harm and drain you. Let’s focus on making food your medicine—not your Kryptonite. Here’s a list of foods that everyone should avoid to help you reduce inflammation, improve vitality, and set the stage for long-term health:
Foods to Avoid for a Healthier You
Sweeteners: White sugar, corn syrup, sucralose (Splenda), aspartame, and agave nectar.
Foods with Added Sugar or Sweeteners: Flavored yogurts, sports drinks, oatmeal, protein bars, and granola bars (the list goes on!).
Harmful Oils: Hydrogenated vegetable oil, canola, sunflower oil, safflower oil, grapeseed oil, shortening, and margarine.
Ultra-Processed Foods: Packaged items with 5+ ingredients like added sugars, oils, salt, fats, and preservatives.
Cured Meats: Bacon, hot dogs, and many deli meats. Opt for uncured options without nitrates or nitrites.
Gluten: Refined grains, flour, and products made with flour. It’s tough to cut, but the benefits are worth it!
Alcohol: Did you know alcohol is the third leading cause of cancer? Only tobacco and an unhealthy diet rank higher. If eliminating alcohol completely feels like too big of a step right now, start by cutting your consumption in half and keeping track of it. Gradually reducing your intake can make the transition easier. However, if you’re able, quitting cold turkey is the most effective way to break the cycle. Like sugar, alcohol is addictive, and regular consumption keeps the cravings alive. A helpful mindset shift is to say, “I’m taking a break from drinking,” rather than framing it in a way that might lead to guilt. Small steps lead to big changes!
A Simple, Actionable Plan
Feeling overwhelmed? Start by choosing three items from this list to cut out of your life. Work on eliminating those for four weeks. The results might surprise you! Most people feel lighter, more energized, and less bloated within days. Once you’ve nailed the first three, tackle the rest. You’ll likely feel so good after two weeks that you’ll be eager to remove the remaining culprits from your pantry and plate.
The Good, The Bad, and The Ugly
The Good: After just a few days, you’ll notice a difference. By week two, you’re feeling better. And by week four? You’re unstoppable!
The Bad - Well, Not Too Bad: You’ll need to cook and prepare meals at home. Meal prepping and planning are skills worth mastering.
The Ugly: Many of these foods—especially sugar—are addictive. To set yourself up for success, clean out your pantry and rid your home of sugary temptations. Read ingredient labels carefully; sugar sneaks into everything!
So, What Can You Eat?
Now that you’ve cleaned house, it’s time to focus on whole, nourishing foods:
Fresh veggies
Organic chicken
Whole pastured eggs
Omega 3 rich foods like wild-caught salmon
Grass-fed, grass-finished beef
Organic, free-range chicken
Healthy fats: olive and avocado oil
Food in its natural form, not chopped up and compressed like a chicken nugget
Cooking at home is key. Yes, it takes effort, but it’s worth it. Preparing meals yourself means you know exactly what’s going into your food—and your body.
A Quick and Delicious Recipe: Vegan Chickpea "Tuna" Salad from “Clean and Delicious”
This is one of my go-to recipes. I make it twice a month and always double the batch. Here’s how I like to enjoy it:
Warm an Egglife egg wrap briefly in the air fryer. These wraps (found in the egg section of most grocery stores) can be used as a bread alternative and add extra protein.
Add a handful of organic arugula for a fresh, peppery kick. (Did you know arugula is loaded with calcium and potassium, which are amazing for your bones, nerves, and heart?)
Spoon on the chickpea salad and enjoy a quick, nutrient-packed meal.
For the mayo, I recommend Primal Kitchen Mayo. It’s made with clean ingredients and free of harmful oils. Be wary of misleading labels—some brands claim to use olive oil but sneak in less healthy oils. Always check the ingredients label!
My Favorite Recipe Resources
For more inspiration, check out these two amazing YouTube channels:
Take the First Step Toward Personalized Health: Discover Your Superfoods to Thrive
One man’s food is another man’s poison. You can uncover the superfoods that fuel your vitality and the foods to avoid so you can truly thrive.
Ready to take your nutrition and health to the next level? Understanding your body’s unique needs is the key to unlocking your full potential—and that’s where Viome testing comes in. With Viome, you’ll get personalized insights into your microbiome and a nutrition plan tailored specifically to you.
Say goodbye to guesswork! Viome uses cutting-edge RNA-based testing, the only microbiome testing of its kind. Unlike DNA-based tests, which only provide static data, RNA testing captures real-time activity in your microbiome. This means you get actionable insights backed by science, designed to work with your body’s current needs.
Discover how the right foods can fuel your energy, boost your vitality, and help you thrive in 2025 and beyond. As a certified nutrition coach and functional nutrition expert, I’m here to guide you every step of the way.
Included with every test and based on the science of YOU:
Over 50 Health Scores
Your results will highlight the balance between beneficial and harmful activities in your microbiome and how they influence key aspects of your health.
Customized Food Recommendations
Learn which foods, commonly considered healthy, might not suit your current needs and which ones could truly benefit you. It's all about tailoring nutrition to you.
Targeted Ingredients & Dosages
Based on your health scores, we provide a list of ingredients designed to work synergistically with your personalized food recommendations, addressing inflammation, microbial imbalances, and supporting essential functions.
I’ve personally experienced the benefits of Viome testing, a personalized nutrition plan, and customized supplements, and the results have been incredible. I started my Viome journey in January 2024, and since then, I’ve seen my biological age decrease by two years! At almost 63, my biological age is now 60 (My first test showed my biological age as 62), and I’m feeling better every day. It’s all about taking the right actions for my health, and while I’m not perfect, I can honestly say I feel amazing most days—and that’s what keeps me motivated!
👉 Visit my website and Find out why RNA is the key to real results
👉 Visit my website and Learn more about Viome testing or purchase your test kit
Your health is your wealth—let’s make it extraordinary!
Final Thoughts on Food
Good nutrition is a journey, not a one-time fix. Start small, stay consistent, and enjoy the process of nourishing your body and mind. These changes are just the beginning of aging backwards. As you remove inflammatory foods and embrace whole, nutrient-dense options, you’ll feel better, look better, and have the energy to live life to the fullest.
And remember, this is just one part of the picture—our environment plays a huge role in our health, too. But that’s a topic for another day! For now, enjoy your chickpea salad and start building habits that transform your life.
Aging Backwards: Movement - Celebrate What Your Body Can Do
Physical activity shouldn’t feel like a chore. Instead, think of movement as a joyful celebration of what your body is capable of achieving. Love the outdoors? Try dancing, hiking, or cycling to connect with nature while staying active. Prefer something more focused? Explore yoga or Pilates for a mind-body workout that strengthens your core and improves flexibility. Even chair yoga can be incredibly effective! If you’re looking to elevate your heart health, interval training or brisk walking can work wonders for boosting cardiovascular fitness.
The key word here? Consistency. Aim for at least 150 minutes of moderate exercise each week—that’s just over 20 minutes a day! This steady effort doesn’t just speed up your metabolism; it also improves stamina, keeps your energy levels high, and helps you feel your best.
Strength Is Ageless
Already in good shape? There’s always room to build on your foundation. Did you know that muscle mass and strength begin to decline as early as age 30, with the rate of loss increasing after 60? It’s a natural process, but you can counteract it with regular strength training.
Try working up to three weight-training sessions per week. Consulting with a physician and a trainer can help you optimize your routine and make the most of your time and energy. Personally, I like to work each muscle group three times a week, sprinkling in walks on my off days to stay active and balanced.
Why You Should Move (Hint: It’s Not About Weight Loss)
Some people hit the gym or lace up their sneakers solely to lose weight, but that’s not the best approach. If your nutrition is on point, your weight will naturally balance itself. Instead, shift your mindset: Work out to be healthy, strong, and resilient.
Here’s why movement matters:
It improves your mood by releasing feel-good endorphins.
It reduces stress and helps you feel more centered.
It enhances cognitive function, keeping your brain sharp and focused.
It increases your energy levels, making daily tasks feel easier.
It leads to better sleep, so you wake up refreshed.
And that’s just the beginning. Regular movement is one of the most powerful gifts you can give your body and mind. Whether you’re lifting weights, stretching on a yoga mat, or walking around the block, each step, stretch, or rep is an investment in a healthier, happier you.
Celebrate your body, embrace movement, and enjoy all the incredible benefits it brings!
Thank You for Joining Me on the Journey!
I’m so grateful you’ve taken the time to explore the foundations of aging backwards with me. By focusing on Nutrition and Movement, you’re already setting the stage for a healthier, more vibrant you in 2025 and beyond. Small, consistent changes can lead to life-changing results, and I’m here cheering you on every step of the way!
Remember, your health is your greatest asset—it’s what allows you to thrive, create, and enjoy all the beautiful moments life has to offer. Whether it’s embracing whole foods, finding joy in movement, or discovering the power of personalized nutrition with Viome, every positive choice brings you closer to your goals.
Here’s to making this year your healthiest, happiest yet! Let’s keep growing, thriving, and creating a life that feels as amazing as it looks.
Live Vibrantly!
Coach Lisa
