Professional Documents
Culture Documents
LOOKING 10 YEARS
YOUNGER!
A comprehensive guide to holistic Wellness & Vitality
TRICIA LEE
TriciaLee.net
LEGAL NOTICE
I feel passionately that everyone should be
empowered to live well and feel awesome, no
matter the stage of life they are in. In my quest to
help as many people as possible realize a revitalizing,
healthful and fulfilling lifestyle, you have my blessing
to give away this eBook (worth US$58) to anyone you
see fit, as long as you DO NOT alter my content in
any way.
This eBook is for informational purposes only and is not intended for
use as a source of legal, business, accounting or financial advice.
All readers are advised to seek services of competent professionals
in legal, business, accounting and finance fields.
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<<YOUR TESTIMONIALS >>
If you enjoyed reading this book and have benefitted from it, I’ll
sincerely appreciate you dropping me an email with your
awesome testimonials here: newsletter@tricialee.net
By sharing your thoughts and insights, you will not only be helping
me produce better content going forward; you will also be giving
more people the opportunity to access knowledge which can
dramatically transform their lives for the better.
- Tricia Lee
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ACKNOWLEDGEMENTS
To Mr Yee Shun Jian1. May you continue to bring more Love, Hope
and Joy to the world. Thank you for giving us your 100%.
1
Secrets Of The Billionaire Mind – Download Your FREE eBook Now
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TABLE OF CONTENTS
INTRODUCTION
Secret 1: Persevere
Secret 2: Value Yourself
Secret 3: Hang on Tight to Hope
Secret 4: Sow and You Shall Reap
Secret 5: Count Your Blessings
HABITS
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TABLE OF CONTENTS
SKINCARE
SOCIAL CONNECTIONS
MENTAL STIMULATION
PERSONAL PHILOSOPHY
EPILOGUE
RESOURCES
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INTRODUCTION
You may be thinking, “what authority does she have to claim the
right to share tips on age defiance?”. I admit that, while I have yet
to attain a ripe old age, I’m no stranger to the ravages of time.
Among my peers, some would already have acquired avoidable
medical conditions such as gout, hypertension and high cholesterol.
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In the spirit of transparency, here is a Nov 2022 photo of me, aged
41. By the way, my boyfriend is 7 years younger…Hmmm has
anyone seen a Cougar?
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If you are on board to journey with me as I preach and live the
lifestyle which would perpetuate your youth, energy and well-being,
subscribe to my newsletter.
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A POSITIVE OUTLOOK AND
HOPEFUL MINDSET
SHALL SEE YOU THROUGH
By the time of that fateful day, I had already been looking forward
to uprooting myself from this hell for over a decade. Regardless, it
was still a completely unplanned event because I had just taken
my final exam paper as an undergraduate the day prior and
hadn’t even started my first day at work just yet.
SECRET 1: PERSEVERE
As cliché as it sounds, tough times don’t last but tough people do.
What doesn’t kill you makes you stronger!
Do not allow bullies - especially those that kick you when you are
down – to define you. Believe in yourself. My father once looked at
me in disgust and told me that I was more useless than the family
cat when, unable to cope with the curriculum in Engineering, I had
to drop out of college or face panic attacks. After a few months’
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hiatus from school, I enrolled in Accountancy and made good in
the end. Meanwhile, another fellow Engineering drop-out who had
been my peer never recovered from the psychological blow of the
first failure and once again dropped out citing anxiety and
depression - this time from Accountancy.
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SECRET 5: COUNT YOUR BLESSINGS
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Age and circumstances notwithstanding, always shine bright,
exude youthful enthusiasm and positive energy2 to bless everyone
around you.
2
101 Powerful Affirmations – Download Your Free eBook Now
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LIFESTYLE - THE BUILDING BLOCK
OF YOUTH
Like many people, I turn to junk food for relief during times of
emotional distress. Lays Classic potato chips are my guilty pleasure.
If you can, certainly do refrain from following in my footsteps!
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Looking at me now, it is hard to think that I once tipped the scales
at 155 pounds. Over the course of 6 or so months in 2000, I managed
to lose approximately 43 pounds the tedious, boring but sustainable
way – by eating less and permanently incorporating regular
exercise into my life.
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I’ll be real with you – sustainable results come about through
consistency and discipline. It is imperative that you replace your
old habits with better ones so that your will never have to worry
about backsliding or going through yo-yo weight fluctuations ever
again.
DIET
SECRET 6
SECRET 7
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Having been stripped of their natural fiber and nutrients, refined
carbohydrates are quickly broken down and absorbed into the
bloodstream. The term “high glycemic index (GI)” is used to
describe such foods. Consuming them causes a rapid rise in blood
sugar levels, which shows up in the form of energy crashes, hunger
pangs and cravings.
SECRET 8
SECRET 9
While you may crave processed foods (if they have been your
regular fix) initially, your taste buds will adapt as you permanently
re-program your eating habits. Before you know it, chances are that
you will soon find yourself repulsed by food that is sugary and/or
processed.
SECRET 11
I eat plenty of fiber, which staves off hunger and can help reduce
inflammation as well as improve digestion. Glucomannan is a
natural, yet convenient source of fiber which is tasteless and has
zero caloric count.
SECRET 12
SECRET 13
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SECRET 14
I do not forbid myself from enjoying any food as doing so would only
fuel an insatiable longing and become counterproductive over the
long run.
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During Covid-19, I
naturally ate less
because lockdown
meant I couldn’t dine
out and was able to
personally oversee my
food portions.
INTERMITTENT FASTING
SECRET 15
According to de Cabo & Mattson, 2019, “Intermittent fasting seems
to confer health benefits to a greater extent than can be attributed
just to a reduction in caloric intake… Pre-clinical studies and clinical
trials have shown that intermittent fasting has broad-spectrum
benefits for many health conditions, such as obesity, diabetes
mellitus, cardiovascular disease, cancers, and neurologic disorders.”
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Two main feeding regimens are commonly endorsed by
proponents of intermittent fasting:
• a daily time-restricted feeding regimen (an 18-hour fasting
period and a 6-hour eating period); or
• the 5:2 intermittent-fasting regimen (fasting [i.e., an intake of 500
calories] 2 days per week)
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EXERCISE
SECRET 16
I schedule time every day for some basic physical activity such as
taking a walk or performing squats or lifting hand weights while
watching TV.
SECRET 17
I have rekindled my love for badminton. It is important to engage
in physical activities you enjoy so that exercising is associated with
pleasure rather than with dread.
SECRET 18
I take slow jogs around the neighbourhood regularly, while listening
to music. Besides helping to reduce stress and improve sleep quality,
jogging is a weight-bearing exercise which can also promote bone
density and reduce the risk of osteoporosis.
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SECRET 19
During the early days of Covid-19 lock down, I reaped massive
results by following along to YouTube workout videos which
employed body weight resistance training and high-intensity
interval training (HIIT) methodologies.
Research has suggested that adults should aim for at least 150
minutes of moderate-intensity physical activity (such as brisk
walking or cycling) or 75 minutes of vigorous-intensity physical
activity (such as running or HIIT) per week, in addition to regular
strength training exercises.
SECRET 20
Since muscles improve your tone and help you burn more calories
even while you are resting, I am working on incorporating weight
training into my regular routine. The 5 basic compound exercises
which are highly effective are squats, deadlifts, bench presses,
shoulder presses and pull-ups.
For busy individuals who are pressed for time, I would recommend
YouTube workouts and the 5 compound exercises aforementioned.
With age and more free time on my hands in the future, I anticipate
gradually transitioning to other low-impact exercises such as
swimming (which I find very relaxing) and social hiking.
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also be more incentive for me to stick with hiking since I’d be keen
to nurture my newfound friendships.
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Same attire, different workout sessions.
#exerciseisalifestyle
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STRESS (AND MONEY) MANAGEMENT
You do NOT need to adhere strictly to your diet and exercise plan
365 days per annum, year in and year out!
SECRET 21
Exercise works wonders to relieve stress - especially if you
participate in group sports that leave you feeling invigorated and
uplifted afterward.
SECRET 22
I also advocate the practise of mindfulness. As you visualise yourself
in the 3rd person and detach from being the protagonist of a scene,
the magnitude of your troubles will appear substantially diminished.
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SECRET 23
A state of calm can also be induced through deep breathing
exercises and meditation.
• Find a quiet and comfortable place to sit or lie down. This could
be a quiet room or a place in nature where you won't be
disturbed.
• Get into a comfortable position. You could sit cross-legged on
the floor, sit in a chair with your feet on the ground, or lie down
on a mat or cushion.
• Set a timer for your desired meditation length. This could be a
few minutes to start with and gradually increase as you become
more comfortable with the practice.
• Close your eyes or focus on a single point in front of you.
• Take a few deep breaths and then allow your breath to return
to its natural rhythm.
• Begin to focus your attention on your breath, feeling the
sensation of the breath moving in and out of your body.
• If your mind wanders, gently bring your focus back to your
breath without judgment.
• Continue to focus on your breath for the duration of your
meditation.
• When the timer goes off, take a few deep breaths and then
slowly open your eyes.
• Take a moment to notice how you feel and try to carry this sense
of calm and relaxation into your day.
SECRET 24
Having an empathetic confidant listen as you express your burdens
can bring enormous relief and lift a weight off your shoulders. It
helps to know that you're not alone and that others care about your
well-being.
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SECRET 25
If your job is the primary source of stress in your life, I want to
encourage you to evaluate your spending habits and trim frivolous
expenses. Save, invest and, where possible, even attempt a side
hustle so to generate alternative sources of income.
SECRET 26
Last but not least, in times of crisis, I recite positive affirmations and
seek spiritual comfort from a higher power.
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HABITS
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SECRETS 27 - 30
Fundamentally, I consider good sleep to be critical for optimal
functioning. I therefore set aside 7-9 hours per night for it. I also take
care to avoid exposure to second-hand smoke and general
pollution since these are also factors which contribute to pre-
mature ageing; as do chronic sleep deprivation, smoking and
excessive drinking (Cleveland Clinic medical professional, 2022).
SECRET 31
An overwhelming number of people in today’s digital economy
spend much of their lives desk bound. Arising from a lack of
movement and muscle activity, sitting for a long time can cause
musculoskeletal disorders. (Safe Work Australia, 2022)
If, like me, you experience bodily aches, I highly suggest that you
refrain from dismissing them. Do proactively seek out both
preventive, as well as curative solutions to assure yourself of vitality
and physical mobility well into old age.
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Good health is a direct consequence of your lifestyle and habits,
which lay the foundation for everlasting youthfulness.
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SKINCARE
As the saying goes, time is your most valuable resource. To save you
from wasting time and money on superfluous skincare products that
do little to enhance the health and appearance of your
complexion, I am pleased to share a simple, evidence-based
skincare routine (Abdaal, 2022) that maximises results with minimum
effort:
SECRET 32
Cleanse your face with a gentle cleanser in the morning and at the
end of your day. Opt for hydrating cleansers that contain
hyaluronic acid and ceramides as these restore your skin’s natural
barrier and help to lock in moisture.
SECRET 33
Moisturize twice daily (in the morning and before bedtime) to
replenish your skin’s natural oils and boost its protective layer. The
latter functions as a barrier against harsh environmental elements
that dry your face out and cause it to feel itchy and inflamed.
SECRET 34
Sunscreen is essential to counteract dermatoheliosis (i.e.
photoaging). Recurring exposure to UV radiation leads to DNA
mutation, which can manifest as wrinkles, dark spots and even skin
cancer. Sunscreen reinforces the protective function of melanin,
which is produced by our skin, to keep genetic mutation at bay. For
maximum shield, use a broad-spectrum sunscreen that is effective
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against both UVB as well as UVA rays and has a SPF of at least 50 or
higher. Top up your sunscreen every few hours as it can wear off
over the course of your day.
SECRET 35
Retinol is a research-backed ingredient that, with long-term use,
has been proven to reduce pigment and unevenness, as well as
minimise wrinkles and acne breakouts. By promoting the growth of
collagen in the dermis layer of your skin, retinols counteract sagging.
They also make skin cells regenerate faster so that your face looks
smoother and younger. First, apply retinol to cleansed skin then
moisturize it and you will be good to wind down for the night.
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SOCIAL CONNECTIONS
SECRET 36
It has been well established that prolonged social isolation, even in
healthy individuals, will eventually result in psychological and
physical disintegration, even death (Umberson & Montez, 2010).
People who actively maintain fulfilling relationships with family,
friends and community members are happier, have fewer health
problems, and live longer.
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SECRET 37
How you come across to others goes beyond skin-deep
superficiality. To convincingly look younger than your biological
age requires that a sense of youthful joy and wonderment emanate
from deep within your soul. I therefore urge you to seek out
opportunities to be social and strive to achieve congruence
between your mind, body and spirit.
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MENTAL STIMULATION
SECRET 38
People who exhibit the insidious signs of mental decline - such as
forgetfulness and obtuseness - are invariably perceived by others
to be “over the hill”. It is thus advisable to regularly challenge your
brain and expand its boundaries by constantly pursuing new skills
and knowledge (Coltrera & Restivo, 2020). Puzzles and brain teasers
are also effective in this regard.
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PERSONAL PHILOSHY
SECRETS 39 - 44
Instead of being preoccupied with trying to impress others, why not
consider a simpler alternative – that of losing any pretences, acting
with sincerity, and taking courage to be vulnerable by sharing your
authentic self with the world?
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Instinctively, we are drawn to people who exude ease, generosity
and trustworthiness. The converse also holds true. When your mind,
body and spirit are aligned, you free your inner sparkle and natural
charisma to shine through. Make sure thus, to endeavour to do right
by everyone around you and to keep a clear conscience.
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EPILOGUE & RESOURCES
I hope you have enjoyed this eBook and are keen to engage me
in a conversation about any and everything related to living well.
I am all eyes and ears for learning what stands in your way so that I
can tailor my future works to better fulfilling your needs. To reach
me, simply drop me an email here: newsletter@tricialee.net
https://tricialee.net/44TimelessSecrets/MealPrepGuide
https://tricialee.net/44TimelessSecrets/Synogut
https://tricialee.net/44TimelessSecrets/Exercises
https://tricialee.net/44TimelessSecrets/WealthDNA
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RESOURCES FOR BODILY AILMENTS
https://tricialee.net/44TimelessSecrets/StopSnoring
https://tricialee.net/44TimelessSecrets/ErgonomicChair
https://tricialee.net/44TimelessSecrets/CureBackPain
https://tricialee.net/44TimelessSecrets/BrainBooster
Tricia Lee
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BIBLIOGRAPHY
Abdaal, A., 2022. My Evidence-Based Skincare Routine. [Online]
Available at: https://www.youtube.com/watch?v=OrElyY7MFVs&t=6s
[Accessed 23 March 2023].
Cleveland Clinic medical professional, 2022. Cleaveland Clinic - Signs of
Premature Aging. [Online]
Available at: https://my.clevelandclinic.org/health/symptoms/23105-
premature-aging
[Accessed 24 March 2023].
Coltrera, F. & Restivo, J., 2020. Harvard Health Publishing - 6 simple steps to
keep your mind sharp at any age. [Online]
Available at: https://www.health.harvard.edu/mind-and-mood/6-simple-
steps-to-keep-your-mind-sharp-at-any-age
[Accessed 25 March 2023].
de Cabo, R. & Mattson, M. P., 2019. Effects of Intermittent Fasting on Health,
Aging, and Disease. New England Journal of Medicine, 381(26), p. 11.
Safe Work Australia, 2022. Sitting and Standing. [Online]
Available at: https://www.safeworkaustralia.gov.au/safety-
topic/hazards/sitting-and-standing
[Accessed 23 March 2023].
Umberson, D. & Montez, J. K., 2010. Social Relationships and Health: A
Flashpoint for Health Policy. Journal of Health and Social Behaviour, 51(1), p.
13.
Weng, P.-H.et al., 2018. PLOS ONE - The effect of lifestyle on late-life cognitive
change under different socioeconomic status. [Online]
Available at:
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0197676
[Accessed 24 March 2023].
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