Balance, Healthy Choices, Commitment
and Dedication to Yourself

Dr. Kelly Bomer‘s expertise and discipline not only benefit her patients but also keep her looking young at 59 years old. She has few wrinkles; her skin is luminous with even color tone and no pigment issues. Making appropriate choices in diet, lifestyle and skin care can help most people look and feel better. Read here her personal regimen and her skincare routine below.

Proper nutrition is a cornerstone for health. Dr. Bomer balances each meal with a mix of carbohydrates, proteins, and healthy fats. She eats 3 meals a day and occasionally has a balanced between-meal-snack before workouts. She focuses on ending her meals when she is no longer hungry, rather than when she is full. Berries, vegetables, nuts, and healthy protein (fish or chicken) are part of her daily meals. Specifically, she eats sweet potatoes daily and either kale or other leafy greens almost daily as well. She follows a mostly paleo diet and does not eat grains, desserts, sauces, or processed foods. The only dairy she eats is organic ghee, which she has daily. She buys organic products when possible. It is also important to stay well hydrated. This is good for the skin as well as the body. Dr. Bomer drinks at least 40 oz. of water daily, but limits drinking directly before bed as this can contribute to reflux.

In addition to a balanced diet, supplements also help slow aging. She takes VitaMedica multi-vitamin bone and energy support tablets and fish oil (4 capsules daily). It is important to select a fish oil that has been highly filtered and distilled to remove any contaminants and is pharmaceutical grade. Other supplements include vitamin C, zinc, alpha-lipoic acid, lutein, and magnesium.

Alcohol in moderation is fine. Dr. Bomer enjoys a glass or two of a refreshing hoppy IPA on the weekends.

Lifestyle choices also affect aging. Smoking is terrible for the body as a whole. In addition to the major risks of cancer, heart attack, stroke, and emphysema, smoking prematurely ages the skin. Collagen and elastin break down from decreased blood flow and free radical formation. This leads to thinning and wrinkling of the skin, and loss of the skin’s youthful elasticity. The most common extrinsic factor that leads to accelerated aging of the skin is sun exposure. UV radiation damages melanocytes causing pigmentation spots. UV radiation also breaks down collagen and elastin over time, causing wrinkle formation and leathery, non-supple skin. To minimize the effects of sun exposure Dr. Bomer applies sunscreen to her face, neck, chest, arms, and hands every single morning before leaving the house, even on cloudy days. When spending prolonged time outdoors she applies sunscreen to her whole body and higher blocking sunscreen to her face, neck, and chest. She uses Jan Marini sunscreen which blocks both UVA and UVB. Many over-the-counter products only block UVB, which is more linked to sunburn and skin cancers; SPF refers specifically to UVB. UVA, however, penetrates more deeply than UVB, causes more age-related skin damage, and is 500 times more prevalent in the sunshine than UVB rays. Using a sunscreen that blocks both is essential.

Exercise is another lifestyle choice that keeps one healthy and youthful. Dr. Bomer attends a weekly mat Pilates class which strengthens the core – abdominal muscles, back muscles, paraspinal muscles, and pelvic floor muscles. Pilates promotes good posture – this helps to prevent the hunching in the neck and shoulders that occur in some people with age.

Dr. Bomer also enjoys resistance training with free weights two to three times a week. Currently, she works out her legs once a week, her chest and back once a week, and shoulders and arms once a week. She mostly lifts heavy weights in a range of 8-12 per set. Compound movements such as barbell deadlifts, barbell squats, straight leg deadlifts, barbell bench presses, rows, and body weight pull-ups (with assistance from a spotter after the first couple) are a foundation of her lifting program. One of the best exercises for stimulating growth hormone release is barbell deadlifts with heavy weights. Wrist wraps prevent her grip from limiting the amount of weight she can pull when doing heavy lifts. Growth hormone declines in people after the age of 40. Maintaining growth hormone levels through lifting weights maintains and builds muscles, prevents loss of bone, and improves energy (among other positive benefits). She likes 2-mile walks that incorporate interval sprinting as well. Dr. Bomer limits cardio as too much leads to loss of facial fat pads and facial volume which is not youthful. Getting adequate sleep is also important for the body and mind. Dr. Bomer strives for 7-8 hours of sleep a night.

Deadlifts are a great full-body exercise that increases growth hormones. Good form is essential to prevent injury and get the most out of this exercise. The back must not be rounded during the movement. An experienced trainer can help, and there are many instructional videos online as well. Dr. Bomer uses wrist wraps so she is not limited by grip strength when lifting heavy weights. In this video, she is lifting 145 lbs.

Click to see the importance <br></br>of skin care — Click image to see the importance of skincare

Skincare is another of Dr. Bomer’s passions; for herself as well as her patients. Dr. Bomer reviews every product and personally tries and approves every single product she recommends to her patients. She cleanses her face and applies skin care products twice a day, every day. She has not missed a single day in over 10 years. She also gets regular Botox and filler injections from Dr. Bouzoukis.