Guess what I just got in the mail — my Medicare card. So, I thought this would be the perfect time to talk about how to stay healthy and fit after 50, since I get so many questions on this topic.
This is how to stay healthy and strong after 50 without drugs.
My name is Dr. Tom Rofrano from the Natural Medicine Clinic in Palm Beach Gardens, Florida, and I’m the author of the FreeDiet®. I’ve seen over 100,000 patient visits over the last 38 years, many involving gut and thyroid issues. Today, I’m sharing seven tips that have helped me — and thousands of patients — stay healthy at any age.
- Follow an Anti-Inflammatory Diet (The FreeDiet®)
I follow an anti-inflammatory diet I call the FreeDiet®, which I developed years ago while healing my own autoimmune Hashimoto’s thyroid condition, rheumatoid arthritis, IBS, fatigue, skin issues, and other chronic health problems.
The FreeDiet® is free of:
- Gluten
- Grains
- Sugar
- Yeast
- Dairy
- Eggs
- Soy
- Legumes
- Nightshades
- Processed foods
These foods are the most common triggers for inflammation, gut issues, thyroid dysfunction, and chronic disease.
What I Eat
Breakfast: A smoothie high in protein, essential fats, fruits, vegetables, and fiber. (I’ll include a link below for the recipe and the FreeDiet® Phase 1 Food Chart.)
Lunch & Dinner:
- Grass-fed beef, chicken, or wild seafood
- Plenty of vegetables
- Healthy fats
- A small to medium serving of root vegetables (potatoes, sweet potatoes, yucca, squash)
Beverages:
- Water
- No alcohol (I used to drink, but haven’t in many years)
This diet helps keep inflammation low, blood sugar stable, and prevents insulin resistance — one of the primary drivers of aging.
- Take the Proper Supplements
I take what I call The Functional Five:
- Multivitamin
- Fish oil
- Vitamin D with K
- Magnesium
- Probiotic
Other supplements I take include:
These support energy, immunity, inflammation balance, and healthy aging.
- Prioritize Proper Sleep
Sleep is essential for recovery, hormones, brain function, and longevity.
I aim to:
- Go to sleep by 10:00 PM
- Wake up at 6:00 AM
- Get at least 7 hours of sleep
Years ago, I used to stay up past midnight. It took effort to shift my schedule, but once I did, I felt like a new person in the morning.
- Get Sunshine Daily
Sunshine — without burning — is incredibly healthy.
It supports:
- Vitamin D production
- Mood
- Immune function
- Hormone balance
Just a few minutes a day can make a big difference.
- Manage Stress
Chronic stress accelerates aging and inflammation.
Helpful practices include:
- Prayer
- Meditation
- Walking
- Spending time in nature
These simple habits can dramatically improve mental and physical health.
- Use a Sauna (Sweating = Detoxification)
Sweating is one of the best ways to eliminate toxins.
A sauna helps:
- Reduce stress
- Support detoxification
- Improve circulation
- Promote relaxation
We’re surrounded by environmental toxins — sweating helps your body get rid of them.
- Exercise Consistently
For years, I did:
- Strength training every other day
- High-intensity interval training on alternate days
More recently, my routine includes:
- Strength training twice a week
- Basketball three times a week
- Walking every day, especially after dinner
Walking after dinner is one of the best habits you can adopt — it helps balance blood sugar, prevent insulin resistance, and avoid weight gain.
Bonus Tip: Get Proper Lab Testing
When I was dealing with autoimmune issues, chronic pain, digestive problems, skin issues, and fatigue, lab testing was the key to uncovering the root causes.
My tests revealed:
- Multiple deficiencies (vitamin D, magnesium, B12, and others)
- High mercury and arsenic
- Candida yeast and bacterial overgrowth
- A parasite (Blastocystis hominis)
- Adrenal dysfunction
- Gluten sensitivity and leaky gut
By identifying these issues, developing the FreeDiet®, and taking the right supplements, I was able to get better and get my life back.
Proper testing can help you optimize your health too.
Final Thoughts
These are the strategies I use to stay healthy and fit after 50 — and they can help at any age.
- Eat an anti-inflammatory diet
- Take foundational supplements
- Prioritize sleep
- Get sunshine
- Manage stress
- Use a sauna
- Exercise consistently
- Get proper lab testing
Your body has an amazing ability to heal and thrive when you use the right tools.
Go here if you would like a free copy of the FreeDiet® phase 1 food chart.
