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Stephanie Villafuerte

How I Got Abs in My 50s by Ignoring These 9 Dieting Rules

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I’m in my 50s, I barely work out—maybe 20 minutes a week—and I have abs like I did in my 20s. I didn’t get them by grinding it out in the gym or obsessing over calories. I got them by breaking the rules—nine of them, to be exact. 

These are the dieting myths most people swear by. I ignored them all. And that’s when the fat started falling off. 

Yes, I used to weigh 300 pounds. I was a sugar-burning, calorie-cutting, over-exercising vegan on the verge of a heart attack. None of that worked. What did work is what you’re about to read. 

Myth #1: If You’re Not Losing Weight, You’re Not Trying Hard Enough 

Let’s drop the guilt. Willpower doesn’t work long-term because it drains your mental energy. When your biology is off—when your hormones, mitochondria, and hunger signals are broken—no amount of effort will fix it. 

Cravings are your body begging for nutrients it’s missing. I got rid of mine by eating healthy animal fats, intermittent fasting, and removing toxins that hijack your brain. You don’t fight cravings—you starve them out. 

Myth #2: You’re Not As Hungry As You Think 

Hunger is a survival instinct. You can’t outsmart it. But you can manage it by balancing the hormones that control it: ghrelin (the “eat now” signal) and leptin (the “you’re full” signal). 

Processed foods, sugar, seed oils, and toxins like MSG or mold mess with these hormones, making you hungrier right after eating. I beat hunger by focusing on clean fats and detoxing—again, Bulletproof Diet style. 

Myth #3: A Low-Fat Diet Is Healthy 

This one’s personal. I followed the low-fat craze, and it nearly broke my health. Your brain is made of fat. Your hormones need fat. Your cells run on fat. The problem isn’t fat—it’s bad fat. 

The key is choosing the right fats: grass-fed butter, beef tallow, ghee, and MCT oil. These are the building blocks of stable energy and balanced hormones. They also keep you full. 

Myth #4: Eating Fat Will Make You Fat 

I ran an experiment where I ate 4,500 calories a day—including tons of fat—and still lost weight. Why? Because the fat supported my metabolism, killed cravings, and kept my hormones balanced. 

Eating fat doesn’t make you fat. Eating bad fat, sugar, and toxins while under stress makes you fat. 

Myth #5: Cutting Calories Is the Best Way to Lose Weight 

Cutting calories slows your metabolism, wrecks your energy, and causes cravings. You might lose some weight at first, but you’ll gain it back—and more. 

I didn’t just lose 100 pounds. I lost the same pounds over and over again through yo-yo dieting. Once I stopped counting calories and started cutting toxins, my hunger normalized, and the weight stayed off. If you’re still hungry four hours after eating, your last meal wasn’t good enough. 

Myth #6: Fruit Is Always Good for You 

Fruit isn’t evil—but too much of it is. I keep my fructose under 25 grams a day and avoid fruits high in plant toxins, like oxalates in raspberries. 

Instead, I eat blueberries (great for your brain), lemons, limes, and small portions of mango or pear. These are lower in sugar and toxins but still loaded with nutrients. 

Myth #7: You Have to Work Out a Lot to Lose Weight 

I used to train six days a week, 90 minutes a day—for 18 months—and lost nothing. Overtraining raises cortisol, crushes recovery, and burns you out. You don’t need spin class. You need recovery, movement, and metabolic flexibility. 

Today, I train less than an hour a week and stay lean because I fuel my body right. 

Myth #8: Salt Is Bad for You 

Low salt increases stress hormones, blood pressure, and even insulin resistance. It can even tank male sex drive. 

I eat 2,500–6,000 mg of high-quality salt daily—the kind with no microplastics or additives. Salt helps your body handle stress, stay hydrated, and regulate energy. It’s not the enemy. 

Myth #9: Coffee Is Bad for You 

Coffee isn’t just okay—it’s a longevity food. Studies show it supports brain function, insulin sensitivity, and feeds your gut bacteria with polyphenols. 

But not all coffee is created equal. Most are contaminated with mold toxins that damage your brain, liver, and kidneys. That’s why I drink Danger Coffee—my clean, lab-tested, remineralized coffee that kicks kale’s ass. 

The Bottom Line 

Getting abs in your 50s isn’t about grinding harder—it’s about working smarter. I stopped following the rules that don’t work and focused on the biology that does. 

Ignore these nine myths, eat clean fats, detox your body, and you’ll feel the results—without constant hunger or punishing workouts. 

This worked for me, and it can work for you too. 

7 Anti-Aging Secrets Your Doctor Won’t Tell You

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Most doctors still believe aging is just a slow, inevitable decline—that once it starts, there’s no turning back. But that’s simply not true. 

After spending over $2 million on my own longevity journey and testing just about every cutting-edge technology and therapy available, I reversed my biological age by 20 years. Today, I feel stronger, sharper, and more energized in my 50s than I did in my 30s. 

The key? Understanding that aging is not just about time. It’s a collection of biological processes that you can slow, stop, and even reverse—if you know how. Here are seven powerful anti-aging secrets that most doctors won’t talk about, but could change the way you age forever. 

It All Starts With Your Cells 

Aging doesn’t begin on your skin—it starts deep in your cells. When your cells are inflamed, tired, or full of waste, everything from your energy levels to your brainpower takes a hit. If you want to age well—or better yet, age in reverse—you need to support your body at the cellular level. 

Rebuild Your Mitochondria 

Mitochondria are the tiny powerhouses inside your cells. They produce the energy that keeps your brain alert, your metabolism running, and your muscles strong. When they slow down, you slow down. It’s that simple. 

To support your mitochondria, start with your diet. A cyclical ketogenic diet—where you eat high-quality fats and proteins most of the time, and cycle in clean, low-toxin carbs like white rice, fruit, or raw honey—helps create metabolic flexibility. Your cells learn to switch between fuel sources efficiently. 

Exercise also plays a major role. Just a few short bursts of high-intensity interval training (HIIT) per week can rebuild mitochondrial density in just two weeks. You don’t need hours in the gym. Even a few 30-second sprints can create a huge impact. 

Top it off with CoQ10 and PQQ—two essential supplements that protect mitochondria from oxidative stress and improve cellular energy output. 

Trigger Autophagy—Your Body’s Natural Reset Button 

Autophagy is your body’s way of cleaning out damaged or dysfunctional cells. Think of it like a deep cleanse for your system. It’s one of the most important tools for reducing signs of aging at the cellular level. 

You can activate autophagy through intermittent fasting—simply eating within an 8-hour window, skipping breakfast or dinner a few times a week. You don’t need to fast daily to see results. 

Movement enhances this effect. Combine fasting with light activity like walking or short workouts to encourage your body to clean house even more effectively. 

Inflammation: The Silent Aging Accelerator 

Chronic, low-grade inflammation often goes unnoticed, but it’s one of the biggest drivers of aging. It weakens your immune system, breaks down your cells, and accelerates every marker of biological decline. 

An anti-inflammatory diet can change everything. Eliminate processed foods, gluten, seed oils, and sugars. Instead, focus on grass-fed meat, wild fish, healthy fats like grass-fed butter and ghee, and nutrient-rich vegetables. 

To take it a step further, try red light therapy, which reduces inflammation deep within your tissues. Start with an at-home red light panel from TrueLight or visit an Upgrade Labs location to experience the Red Charger—a full-body red and near-infrared light bed that boosts healing and cellular regeneration. 

Restore Youthful Skin, Hair & Joints with Collagen 

Collagen is the most abundant protein in your body, responsible for keeping your skin firm, joints strong, and hair thick. But your body naturally produces less collagen as you age. That’s where supplementation comes in. 

Add 20 grams of collagen to your morning coffee or smoothie to help restore elasticity and strength. But don’t overdo it—too much collagen can lead to high oxalate buildup, which may stress your system. 

Support collagen synthesis with vitamin C (250 mg, twice a day) and foods like broccoli, which naturally aid in collagen production. For an added boost, consider cryotherapy—exposing your body to cold helps stimulate collagen and reduce inflammation at the same time. 

Sleep: The Most Underrated Biohack 

We tend to think of sleep as rest—but it’s really when your body does most of its repair work. Poor sleep means poor recovery. And that speeds up aging. 

To sleep better, start by blocking junk light at night. Regular blue blockers only do part of the job. TrueDark glasses are engineered to filter out all four types of light that interfere with melatonin production and circadian rhythms. With these, I went from five minutes of deep sleep per night to over 90 minutes—with just 6.5 hours in bed. 

Create a better sleep environment by using blackout curtains, reducing bedroom temperature, and avoiding screens at night. Better sleep means faster recovery, better performance, and slower aging. 

Cold Exposure for Longevity and Resilience 

Brief exposure to cold is one of the most effective and accessible anti-aging hacks. Cold stimulates thermogenesis, improves metabolism, and strengthens mental resilience. 

Start small: end your shower with cold water, or dunk your face in ice water before bed. Even one to two minutes is enough to see results. 

If you want to go further, try full-body cryotherapy at Upgrade Labs. These cold chambers can deliver deeper, more powerful effects in less time. 

Advanced Tools for Hardcore Longevity Seekers 

If you’re already doing the basics and want to take your protocol to the next level, consider advanced therapies like stem cell treatments and gene therapy. 

Stem cells—either from your own body or from donors—can regenerate damaged tissues, reduce inflammation, and accelerate healing across the body. I’ve done it, and the results are incredible. 

You can also add powerful supplements to your stack:
Glutathione, Urolithin A (check out Mitopure), NAD+ precursors, fisetin, and desiccated organ supplements like liver for deep nutritional support. 

Even gene therapy is an option. I’ve had a single injection of folistatin gene therapy, which reduced my biological age by nine years. It’s still expensive and cutting-edge—but it’s real. 

You Have More Control Than You Think 

Start with one or two of these anti-aging strategies and build from there. You don’t have to do everything at once, but the sooner you start, the better you’ll feel—and the younger you’ll stay. 

If I can reverse my age by two decades after once being a 300-pound, burned-out computer hacker, just imagine what you can do. 

Aging is optional. Choose to upgrade. 

How I Stopped Feeling So Tired Every Day (6 Simple Steps)

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For years, I struggled with fatigue, weighing 300 pounds and battling pre-diabetes. Despite my career taking off, I felt drained, overwhelmed by brain fog and lethargy. It wasn’t until I discovered six transformative steps that I finally regained my energy and vitality. If you find yourself feeling tired all the time, here are the strategies that changed everything for me. 

Recognizing Energy Problems 

You might be experiencing low energy if you find that stress frequently drains you, you struggle to sleep at night, or you feel fatigued after simple tasks like climbing stairs. When energy levels drop, pursuing meaningful goals becomes challenging. The underlying issue often lies in your mitochondria—the powerhouses of your cells. These vital components not only generate energy but also regulate inflammation, hormone production, and overall cellular function. 

As you age, mitochondrial efficiency declines, leading to decreased energy levels. To combat this, mastering your mitochondria is essential for improved energy and overall well-being. Here are the six steps I implemented to boost my energy levels. 

Step 1: Remove Friction 

The first step is to identify and eliminate factors that drain your energy. Stress, poor nutrition, inadequate sleep, and unhealthy habits all contribute to energy depletion. By reducing these energy blockers, you allow your cells to function more efficiently, freeing up energy for essential repairs. 

Be mindful of food toxins like phytic acid and oxalates, which can inhibit mineral absorption and lead to fatigue. Eating fewer toxins means more energy and better overall health. 

Step 2: Increase Raw Materials 

Mitochondria require specific nutrients to produce ATP, the energy currency of your body. Without adequate nutrients, no amount of meditation or exercise will suffice. Focus on consuming healthy fats, particularly saturated fats from sources like butter, animal fats, and coconut oil. Ensure you’re also getting enough fat-soluble vitamins and high-quality protein, preferably from animal sources. 

If you’re concerned about nutrient gaps in your diet, consider supplements like Vitamin DAKE and Minerals 101 to fill those gaps and support mitochondrial function. 

Step 3: Pick a Target Area and Track It 

When working with clients at Upgrade Labs, I’ve found that focusing on a specific area of improvement—such as cardiovascular health, strength, or cognitive function—can yield significant benefits. Track your progress in that area to measure changes over time. For instance, if you focus on increasing energy, you may also notice improvements in stress management and mental clarity. 

Step 4: Send the Right Signals 

Your body responds to signals that encourage growth and energy production. Techniques such as light exposure, sound, and vibration can amplify these signals. Incorporate practices like cold showers, sunlight exposure, and deep breathing to enhance your body’s energy production. 

Engaging in regular physical activity, even a simple walk, can also boost energy levels. The key is to engage in activities that signal your body to improve its capabilities. 

Step 5: Recover Like a Boss 

Recovery is crucial for turning energy into strength. It’s tempting to push yourself harder, but research shows that proper recovery often leads to greater gains than additional exertion. Prioritize rest after workouts and incorporate recovery techniques like meditation and stretching. Effective recovery not only helps you regain strength but also enhances mental clarity and reduces stress. 

Step 6: Evaluate and Personalize Your Approach 

Regularly assess whether you’re moving toward your energy goals. Use modern tracking tools, such as fitness monitors and lab tests, to monitor metrics like sleep quality and stress levels. Services like Axo.health can provide insights into your health, helping you tailor your approach to your specific needs. 

By reviewing your progress and making necessary adjustments, you can optimize your energy levels and overall health. Once you achieve one goal, set a new target and continue the cycle of improvement. 

Implementing these six steps transformed my life, helping me shed excess weight and achieve 4.8% body fat. I feel more energetic than ever, and my biological age is significantly lower than my chronological age. This journey has been a gift, and I encourage you to take these steps toward a more vibrant life. 

What No One Tells You About Green Smoothies

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Green smoothies have taken the health world by storm, often hailed as a go-to for nutrition and wellness. However, after years of experience in longevity and anti-aging, I can confidently say that many of these drinks are more harmful than beneficial. Here’s what you need to know about green smoothies and why you might want to reconsider including them in your diet. 

The Hidden Dangers of Green Smoothies 

In my journey, I embraced a plant-based lifestyle and consumed green smoothies daily, blending everything from spinach and kale to radishes. Unfortunately, I learned the hard way that these seemingly healthy drinks can contain harmful compounds. One major issue is oxalates, which are present in many leafy greens. These compounds can bind to minerals in your body, leading to deficiencies and even conditions like kidney stones. 

The Impact of Oxalates 

Oxalates can cause significant health problems, including: 

  • Mineral Depletion: Despite greens like spinach containing minerals, the oxalates can prevent their absorption, leading to deficiencies in calcium and other essential nutrients. 
  • Kidney Stones: Approximately 70% of kidney stones are linked to plant consumption, particularly from high-oxalate foods. 
  • Soft Bones and Dental Issues: Oxalates contribute to weakened bones and dental problems, as they can lead to a loss of calcium and other minerals. 

The Kale Psyop 

Interestingly, kale was not even a popular food until around 2014, primarily used as decoration in salad bars. The aggressive marketing of kale as a superfood has led many to believe it’s a necessary part of a healthy diet, but the truth is starkly different. The plant toxins in kale and other greens can be detrimental to your health, particularly if consumed in large quantities. 

Symptoms of Oxalate Overload 

If you experience frequent urination, sore joints, or unexplained fatigue, it might be time to evaluate your green smoothie intake. High levels of oxalates can lead to: 

  • Frequent Urination: An increased need to urinate can be a direct result of oxalates irritating your urinary tract. 
  • Joint Pain: Oxalate crystals can accumulate in inflamed areas, causing discomfort and pain. 
  • Thyroid Issues: Research shows that a significant percentage of individuals with thyroid conditions have oxalate crystals present, potentially suppressing metabolism. 

Rethinking Your Smoothie Ingredients 

If you’re determined to continue enjoying smoothies, consider safer alternatives. Instead of traditional greens, try: 

  • Cucumbers: Hydrating and low in oxalates. 
  • Arugula: A better option compared to other bitter greens. 
  • Lettuce: Safe and nutritious without the oxalate overload. 

Healthier Alternatives to Green Smoothies 

If you’re looking for a refreshing drink without the negative side effects, consider the following options: 

  • Water with Lemon Juice: This combination can help break down oxalates in your system over time. 
  • Electrolyte Drinks: Hydration is key, and adding electrolytes can support your overall health. 

The Bottom Line 

It’s time to reconsider the green smoothie trend. While they may seem like a health elixir, the reality is that many of these drinks do more harm than good. By understanding the risks associated with oxalates and exploring safer alternatives, you can make better choices for your health. Remember, nutrition doesn’t have to come from a smoothie; whole foods and balanced meals can provide all the nourishment you need without the hidden dangers. 

How I Reversed My Age With These 10 Simple Supplements

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Aging is often seen as an inevitable part of life, but what if you could turn back the clock? I’ve successfully reversed my biological age by 20 years, and one of the key components of my journey has been the use of supplements. Today, I want to share how you can achieve similar results by incorporating the right nutrients into your routine. 

The Importance of Supplements 

As our diets have shifted over the years, the nutrient density of our food has declined. This has led to a widespread epidemic of people being overfed yet undernourished. Factors such as depleted soil and the use of chemicals like glyphosate have contributed to this nutrient deficiency, causing issues like fatigue, brain fog, and accelerated aging. 

Many people ask why I take so many supplements instead of a simple multivitamin. The truth is, most multivitamins are poorly formulated and can lead to imbalances. For instance, they often contain synthetic forms of vitamins that your body cannot utilize effectively. Instead, I focus on a more tailored approach, using high-quality supplements to support my body’s unique needs. 

My Top 10 Supplements for Reversing Age 

Here are the ten supplements that I consider essential for promoting health and longevity: 

  1. Vitamin DAKE: This powerful blend of fat-soluble vitamins plays a crucial role in thousands of bodily processes, from hormone production to immune function. Learn more about Vitamin DAKE here. 
  2. Magnesium: Recommended dosage is 600 to 800 mg per day. Magnesium supports nerve and muscle function, improves energy levels, and enhances mood. 
  3. Vitamin C: Taking 250 mg twice daily aids in immune health, tissue repair, and collagen production. 
  4. Iodine: A daily intake of about 1 mg is vital for thyroid function, energy levels, and overall metabolism. 
  5. Krill Oil: Better than standard fish oil, krill oil provides essential omega-3 fatty acids that support brain health. Aim for about 1,000 mg per day. 
  6. Selenium: This trace mineral is essential for immune health and thyroid function. A dosage of 200 micrograms is recommended. 
  7. Copper and Zinc: Aim for 1-3 mg of copper and 15 mg of zinc daily, as these minerals work together and are crucial for numerous biological processes. 
  8. Desiccated Organs: Supplementing with desiccated organ capsules provides a concentrated source of essential nutrients without the need to consume large amounts of organ meats. 
  9. Glutathione: Known as the body’s primary antioxidant, glutathione protects cells from damage and supports overall longevity. 
  10. PQQ: This compound enhances mitochondrial function, improving energy production at the cellular level. 

Advanced Supplements for Enhanced Performance 

Once you have the basics covered, consider exploring advanced supplements that can further optimize your health: 

  • L-Tyrosine: This amino acid can help boost energy levels, especially in the morning. 
  • Modafinil: A cognitive enhancer, this pharmaceutical can improve focus and energy. 

The Bigger Picture 

While supplements play a significant role in my anti-aging protocol, it’s important to remember that lifestyle choices also matter. Factors such as maintaining strong relationships, getting enough sleep, and enjoying sunlight are crucial for overall well-being. 

I’ve invested over $2.5 million into researching and applying anti-aging strategies over the past 25 years, but you don’t need to spend that much. By starting with a solid foundation of basic supplements, you can effectively enhance your health without breaking the bank. 

Reversing your age is possible with the right knowledge and tools. Begin with the foundational supplements, ensure you are getting enough nutrients, and adapt your approach to fit your unique needs. Aging doesn’t have to be a downhill journey; with intention and the right strategies, you can thrive at any age. Remember, it’s never too late to start taking control of your health and well-being! 

How I Release Emotional Triggers: The 5-Step Reset Process

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If something can trigger you, it means you’re walking around with a loaded gun. It’s not everyone else’s job to tiptoe around you—it’s your job to unload that gun. That’s why I created a tool called the Reset Process. 

This is the same process I’ve used to move through betrayal, loss, frustration, and high-stakes stress without carrying the emotional baggage that usually comes with it. It’s not about suppressing your emotions. It’s not about breathing through the moment and hoping it passes. This process gets to the root cause and releases the trigger entirely—so it never controls you again. 

Most People Manage Triggers. This Process Eliminates Them. 

When you’re triggered, you’re not in control. Your nervous system is. You might grit your teeth, feel a wave of anxiety, or lash out without thinking. That energy doesn’t come from now—it’s usually tied to old, unresolved threats stored in the body. The Reset Process doesn’t just manage these reactions. It removes them. 

You’ll be able to stand in front of someone who hurt you—or challenges you—and choose exactly how you want to respond, without old emotions taking over. That’s real freedom. 

I’ve used this process on major business betrayals, stolen money, painful family moments—you name it. And every time, I come out with more peace, more clarity, and no emotional weight dragging behind me. 

The Reset Process: A Step-by-Step Guide 

Step 1: Feel the Trigger 

Start by identifying something that triggers you. It could be as simple as someone cutting you off in traffic or as deep as a memory from your past. Sit with the feeling. Pick one specific moment and replay it in your mind. 

Now, imagine the person who triggered you sitting right in front of you. Above your shoulder, picture a wise, infallible presence—God, Buddha, Jesus, or just a beam of light. Not someone you know. Someone symbolic. This opens the unconscious part of your mind and body. 

Step 2: Name the Truth 

Look at the person in front of you and tell them what they did—clearly and specifically. Not “you were a jerk,” but “you said X,” or “you cut me off.” Then say how it made you feel. Disrespected? Betrayed? Scared? The more precise, the better. 

Now here’s the hard part: fully feel it. Go back into your body and notice the tension, the sensation in your chest or gut. Let yourself physically experience the emotion. That’s how your nervous system processes it. 

Step 3: Turn on Curiosity and Gratitude 

Once you’ve sat with the emotion, bring in curiosity. Ask yourself: What’s one good thing that came from that experience? Even the smallest win counts. 

This might sound simple, but gratitude rewires your brain. It flips a switch that makes forgiveness possible. And forgiveness is what actually turns off a trauma loop—permanently. 

Step 4: Practice Empathy and Compassion 

Once you’ve found the good, step into their shoes. What happened to them to make them act this way? Were they hurting? Were they raised in trauma? Did they even know what they were doing? 

Empathy doesn’t excuse bad behavior—it just frees you from carrying the weight of it. Compassion opens your heart, and with that, peace starts to emerge. 

Step 5: Check for Completion 

Now check in with your higher guide. Did you do the work? Do you feel peace or tension? If there’s still emotional charge, that means you can go deeper. If your heart feels relaxed, and the tension is gone, you’re done. 

You can revisit this process any time. For bigger triggers, you may need to run it more than once. But it’s specific, repeatable, and powerful. 

This Is Biohacking for the Soul 

I built this technique into the foundation of my neuroscience upgrade program, 40 Years of Zen. It’s helped thousands of high performers release unconscious stress and rewire their brains for clarity, calm, and power. In five days, clients often reach the kind of inner peace that would take decades of traditional meditation. 

This process puts your biology first. From customized meals to full-brain neurofeedback and deep emotional reset work, it’s designed to help you live without the hidden stress that keeps most people stuck. 

To get a full guide to the Reset Process, check out my book Heavily Meditated. 

The End Goal: Freedom 

Imagine what your life would feel like if you could talk about your biggest hurts—and it didn’t hurt anymore. If you could take the energy you’ve used to suppress emotions and redirect it toward your goals, your growth, and the people you love. 

That’s the power of the Reset Process. 

It’s simple. It’s powerful. And it works. 

Make it part of your meditation or journaling routine. Try it when you feel tension in your body. Revisit it after difficult conversations. And if you want to take it further, I invite you to come experience it in full at 40 Years of Zen. 

You’ll feel lighter, clearer, and more in control than you ever have before.
You’ll be free. 

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