"93 Secrets for Staying Younger Longer - What Your Doctor Doesn’t Want You to Know"

Part 1 – Diet

Vegetables

Do

Do eat more organic vegetables (they taste better and have 3 times more nutrients). The stronger the color, the better it is for you.

Do eat kale, spinach, green and red cabbage, broccoli, red and green leaf lettuce, romaine lettuce, cauliflower, zucchini, Chinese cabbage, bok choy, and cucumbers. These are high in antioxidants, minerals, vitamins, and fiber.

Do rinse your fruits and vegetables well to kill germs.

Do squeeze the air out of the bag if you intend to store vegetables. Fresh produce should be refrigerated within two hours of peeling or cutting.

Do Not

Do not eat iceberg lettuce. It is mostly water, low in fiber and nutrition.

Do not eat underground vegetables such as carrots, yams, and potatoes that are high in sugar (high glycemic index) that can trigger diabetes. Mashed potato is acceptable due to the addition of fat and milk during the cooking process.

Grains and sugar

Do

Do reduce intake of refined sugar, 90%.   It reduces your immune system function. Sugar in your food goes rapidly to your blood. When there is excess sugar in your blood, your liver may use it to make more triglycerides. This contributes to higher blood serum triglycerides, cholesterol, promoting obesity due to higher fatty acid storage around organs and in subcutaneous tissue folds. Over consumption of sugar is the leading cause of diabetes, heart attack, and cancer.

Sugar is a socially acceptable addiction and the number one cause of degenerative diseases.

Do Not

Do not eat high glycemic index grains such as rice, wheat, and corn. They cause a sugar spike increase in the blood and contribute to diabetes, obesity, and heart disease.

Do not use artificial sugar such as aspartame and artificial flavoring such as MSG. Both contain chemicals that produce well-documented damage to your body.

Protein:

Do

Do get protein from beans and legumes, and raw seeds such as sunflower, pumpkin, sesame, and flax and soy. The amount should be limited because these are also high in fat. Also eat a limited amount of raw nuts such as Brazil nuts, cashews, and almonds.

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Do get protein from organic eggs that come from organic-fed free-range chicken. Egg white is one of the best and cheapest sources of protein.

Do get protein from cold and deep water fish such as salmon and tuna. Avoid fish from costal waters that are easily contaminated with toxins such as mercury.

Do get protein from the lean meat of animals. Lean meat from grass fed cattle, not commercially raised grain fed cattle is preferred.

Do Not

Do not get protein from scavengers such as pork, ham, most bacon, shellfish, shrimp, lobster, crabs, and clams. They are often contaminated.

Do not get protein from processed, cured, smoked, or dried meats, such as bacon, sausage, ham, hot dogs, or luncheon meats.

Do not get protein from peanuts. They are high in fat and often allergenic.

Do not get protein from diary products including milk and cheese. Pasteurization is the problem as it destroys the nutrients and changes the structure of many enzymes. Cheese in small amounts is acceptable. Yogurt from pasteurized milk should also be avoided.

Fruits

Do

Do eat whole fruits high in fiber and low in sugar, such as blueberry and apple, but only in moderate amounts.

Do Not

Do not eat bananas or watermelon as they are high in sugars and limited in fibers.

Fat and Cholesterol

Do

Do eat plenty of deep and cold water fish like tuna and salmon that contains a plentiful supply of omega-3 essential fatty acid, as well as raw sunflower and pumpkin seeds.

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Do eat butter. Even though a diary product, the amount of milk protein casein is small.

Do Not

Do not eat margarine or trans fats.

Fluids

Do

Do increase pure filtered water consumption by 60%.  Do drink pure filtered water only, preferably from the reverse osmosis process.  Bottled water is the next best.

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Do drink at least 10-12 glasses a day. Your body can process about one glass per hour. The excess is flushed out of the kidneys. 

Do start the morning with 2 full glasses of warm water to detoxify your body. Limit your anti-aging fluid to water and carry a water bottle around with you during the day. Many are not aware that one of the most common causes of high blood pressure and gastric pain is dehydration.

Do drink fresh vegetable juice (not fruit juice).

Do store water in glass and not plastic containers.

Do drink more water when exercising.  Take in about 16 to 20 ounces of either water or sports drink one to two hours prior to activity. This extra fluid will help offset sweat losses; any excess will be excreted as urine before you work out. Take in 5 to 12 ounces of either water or sports drink every 15 to 20 minutes of exercise. If you work out for more than an hour, choose sports drink.

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Do not drink tap water, as it is full of contaminants and chlorine.

Do not drink distilled water, unless for a short term detoxification process because it can lead to de-mineralization with long term use due to its acidic properties.

Do not drink coffee. It is a stimulant and a diuretic. Heavy coffee drinkers should taper off slowly. 1 cup a day is acceptable.

Do not drink fruit juice, especially those that have a high concentration of sugar. Each glass of juice can contain up to eight teaspoons of sugar. Fruit juice contains little to no fiber. Fructose from the juice increases sugar, triglycerides, and contributes to atherosclerosis, sugar intolerance (Syndrome X), and diabetes.

Do not drink soft drinks. They are full of sugar and empty nutrition. Aluminum from the can is toxic. They also prevent the absorption of calcium, leading to osteoporosis.

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Do not over drink wine and alcohol. Drinking too much wine-or any alcoholic beverage-has a definite down side. Numerous studies suggest that consuming more than two drinks a day over the long term can raise blood pressure in some people and increase the risk for stroke and other diseases.

What, When and How to Eat

Cut down calorie intake by 30%. Eat a modified Mediterranean diet to 70% full with each meal, and take desserts only at lunch. Avoid low fat diets. Your body automatically readjusts itself to a lower rate of metabolism and becomes more efficient in its use of energy as you eat less. You will find more energy after the adjustment period.  In addition, growth hormone release is increased with calorie restriction.

Increase your green leafy vegetable intake by 40% - at least 10-15 servings a day. They are high in fibers, minerals, antioxidants and low in calories. They also boost the immune system and prevent cancer, the number one killer. Stay with vegetables that are grown above the ground such as Broccoli and tomato and avoid underground vegetables such as potatoes, carrots, and yams.

Meals

Breakfast - full (eggs and vegetable juice is best);

Lunch - moderate;

Dinner- small and early.

Do take a walk immediately after meals to promote circulation.

Calories

Eat until you feel only 70% full. Maintain a diet of 1500-1800 calories a day if you are sedentary to achieve a target anti-aging weight at or slightly below your ideal body weight

Eat dessert only at lunch. Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. A few hours later, reactive hypoglycemia may ensue and you might wake up and not be able to fall back asleep. Late night snacks high in sugar also promote the release of cortisol, and pro-aging hormone you can do without.

Chew food thoroughly (20 times each mouthful) before swallowing to aid digestion

Do not drink too much water with your food as that can dilute the digestive enzymes.

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Do not eat genetically engineered food. Available only since 1995, there is simply not enough information on the long-term heath effect. It is hard to conceive that there are no structural changes to the nutrients that have been genetically modified. The damage may be insidious, similar to smoking and it might require many decades of ingestion to observe an effect. The risks are not worthwhile to take.

Diet Summary:

Eat plenty of green leafy vegetables, moderate amounts of lean meat from grass fed cattle.  Farm raised poultry and cold-water fish are acceptable as a source of protein. Avoid grains and underground vegetables such as potato and yam. Organic eggs, raw nuts, and seeds are rich sources of protein. Fat is good, especially from cold water fish that is rich in omega 3 fatty acid.

Reduce trans fat intake by 80%. Trans-fat is commonly found in shortening used to make French fries and commercially prepared fast foods and cookies. It is the number one cause of cardiovascular disease. Cook only with olive oil (monounsaturated), coconut oil (already saturated), or butter.

Eat a big breakfast, moderate lunch, and early and light dinner. Avoid dessert at night. Chew your food well. Eat to 70 percent full, and do not use a microwave to cook your food. 

Part 2 - Exercise

Do:

Increase your internal release of growth hormone 20% by strength training, especially with the large muscle groups (chest, back, and thighs) at least 15 minutes 3 times a week, and intensive aerobics exercise 30 minutes a day every day. You can break down your exercises into blocks of 10 minutes each.

Strength training induces the development of additional new muscle cells and more resilient tendons, ligaments, and muscles. Added strength improves neuromuscular control, which in turn protects you from injury. Strength training is especially important for the back, since lower-back pain is often caused by weakness of the abdominal and/or back muscles 

Additional benefits include enhanced cardiovascular health, prevention of Osteoporosis and Osteoarthritis, delayed onset of Alzheimer’s Disease, wrinkles, menopause and andropause.

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Do cardiovascular exercise everyday, 30 minutes total at 80% of maximum heart rate (maximum heart rate is equal to 220 less your age). Breaking up exercise into short bursts of activity throughout the day strengthens the heart just as well as one long workout. You can break down the 20 minutes into two sessions of 10 minutes each.

Studies show that heart disease risk was found to depend more on how many overall calories burned. Men who burned 4,400 calories per week through exercise were nearly 40% less likely to develop heart disease than were men who used up only 1,100 calories per week. This effect held, regardless of whether the men walked, climbed stairs, or played sports. Don't forget that golf is not an aerobic sport.

Do flexibility training 5 minutes before and after each exercise session to warm up and cool down the muscle, ensure smooth joint movement, accident prevention, and maintain good balance.

Do drink extra water when you exercise to avoid dehydration. Sports drinks are acceptable. Check the label - your sports drink should provide about 50 to 80 calories per eight-ounce serving (this translates to 14 g. to 20 g. of carbohydrates per serving). After you finish an activity, drink two cups of fluid for every pound lost during your workout.  

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Do exercise - mid afternoon is the safest if you have no special preference. Often your body will tell you when the most comfortable time is. Follow your body rhythm for best results.

Do be consistent in your exercise program. This is the secret of success

Do create variety in your exercise program. Cross training is any fitness program that systematically incorporates a variety of activities to promote balanced fitness. Instead of just running or just swimming or just bicycling or just aerobics classes or just anything, cross training is participating in several different exercise activities.

Do Not

Do not over-exercise. The human body is not made to sustain the structural damage from a marathon. Sustained over exercising can cause damage at a rate faster than the body's ability to heal. This will wear you out prematurely. Not only is there no upside to excessive training but by generating more free radicals than the body is prepared to scavenge, over training actually weakens the immune system and increases susceptibility to degenerative disease. Consistency is far more important than intensity.

Do not make exercise too complicated. A simple exercise program that can be done anywhere is the key

Do not compare yourself with others. Each person is unique and is at a different level of fitness.

Part 3 - Nutritional Supplementation

Do

Do take a well rounded multiple vitamin and mineral formula in optimal anti-aging dose to prevent oxidative stress. Different vitamins and minerals work on different parts of the cell. There is no one magic bullet. The body needs about 40 different micronutrients for optimum function.

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Do take additional function-specific nutritional supplements for aging conditions such as memory loss, high cholesterol, and high blood sugar, heart function, immunity, and cancer prevention. 

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Protect your cells against free radicals 100% of the time by taking in optimum amounts of age-essential supplements far higher than the RDA. Key age-essential nutrients include beta-carotene, vitamin C, vitamin E, selenium, magnesium, chromium, and herbs.

Remember - Antioxidants play an important role in anti aging. Antioxidants are vitamins like vitamin C but also things like bioflavenoids which fight free radicals, and free radicals are what damage our DNA and all sorts of other things in our bodies. The brightly colored fruits and vegetables are the ones that contain the most of these flavenoids because they are what give them the dark color. Antioxidants can also be taken in the form of supplementation when needed

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Do take your supplements with meals to enhance absorption.

Do take your supplements every day.

Do take digestive enzymes and probiotics to enhance gastrointestinal health. Active cultures of Lactobacillus and Acidophilus promote normal flora in the gut.

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Do take magnesium. 80 percent of the adult population is deficient in magnesium even by RDA standards. Magnesium, together with vitamin C and vitamin E, is a critical anti-aging mineral because it is required in optimal mitochondrial function. If you get diarrhea, back off a little and stay at the dose where no runs occur.

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Do Not

Do not use supplements as a substitute of good whole foods.

Do not take iron as part of an anti-aging supplement program unless you are anemic.

Choose your supplements carefully- they are not created equal.  Natural organic supplements will deliver the most nutrition without synthetic ingredients or harmful chemicals.

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Part 4 - Stress Reduction

Do

Reduce your stress by 50%. Stress kills. It elevates blood pressure, the risk of heart attack, and cortisol, a pro-aging hormone.  The risk of irregular heart beat also goes up substantially. Develop a personal stress release plan like meditation, deep breathing exercises, tai chi, yoga, music appreciation, shopping, or a warm bath.

Do develop a personal stress reduction program uniquely suited to your lifestyle and likes. Do what is relaxing to you is the key. Do not compare with others. What works for one person may not work for another.

Do breath properly to reduce stresses and tensions of everyday life. Breathe deeply.  Use your diaphragm and not your chest wall.

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Do develop a close circle of trusted friends to share your stress.

Do take things in stride.

Do follow an exercise program. It is by far the best stress reducer.

Do Not

Do not avoid all stress. Some stress is necessary for a happy life.

Do not overeat or oversleep as an escape when faced with stress.

Do not overreact and act emotionally. Take a break when faced with stress you cannot handle.

Part 5 - Hormonal Support

Do

Do strength training of large muscle groups such as chest, back, and thigh three times a week, 15 minutes each time to enhance endogenous growth hormone release.

Do aerobics exercises 30 minutes each day to enhance endogenous growth hormone release.

Do restrict calorie intake. This has shown to promote growth hormone release endogenously

Do consider nutritional supplementation such as vitamin E and evening primrose oil to modulate hormonal cycle for women.  

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For men, prevention of Benign Prostate Hypertrophy and delayed onset of andropause through vitamins, herbs, and minerals are important.

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Part 6 - Miscellaneous Strategies

Use a water filter in your shower to avoid chlorine exposure from tap water during showering.

Do keep the kitchen counter clean. Cutting boards, dishes, utensils, and counter tops should be washed with hot, soapy water and sanitized after coming in contact with fresh produce or raw meat, poultry, or seafood. Sanitize after use with a solution of one teaspoon of chlorine bleach in one quart of water.

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Leave your dishwashing sponge very dry and without any residue of organic material. Clean the sponge after you wash the dishes, and keep it away from the cutting board.

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Do watch out for toxic molds. Mold toxins (mycotoxins) may suppress the immune system and cause cancer. Refrigerators are a haven for mold, which loves to grow on bruised fruits and vegetables. If a hard food that is uncooked becomes moldy, cut and discard the moldy part and at least one inch of the food in each direction from the site of mold. ("Hard" foods include apples, broccoli, carrots, cauliflower, and hard cheese in chunks, garlic cloves, onions, pears, potatoes, squash and turnips.) If a soft food, juice or cooked leftover becomes moldy, throw it all away; do not attempt to salvage any of it.

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Do listen to your body. It will tell you far in advance what is wrong. Every body is unique and different. Accept the fact that it is far more important listen to your body in addition to listening to your doctor.

Do expose your body to at least 30 minutes of direct or indirect sunlight per day. Small amounts of daily sunshine on our skin and in our eyes are critical to good health. Wear sunscreen as needed.

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Do take drugs only as a last resort. All drugs have side effects.

Do avoid Antacids and Acid Lowering Drugs. The body's first line of defense against intestinal infection is the acid produced by a healthy stomach. Stomach acid kills most of the bacteria and parasites that are swallowed along with meals. Strong suppression of stomach acid increases the risk of intestinal infection.

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Do avoid unnecessary antibiotics. The second line of defense against intestinal infection is the normal intestinal bacteria, especially Lactobacilli residing in the small intestine. Antibiotics decimate Lactobacilli. In so doing, they increase the risk of subsequent intestinal infection.

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Do see your doctor for routine medical checkups and to rid yourself of any toxic metals like mercury, lead, and arsenic in your body.

Do have daily bowl movement that should be effortless and odorless. Stool should not sink to the bottom of the bowl   

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Do inspect your urine. It should be clear to very light yellow color.

Do sleep in total darkness without night-light to maximize melatonin production. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and seratonin.

Do increase your sleep by 10%. You know when you are getting enough rest when you wake up spontaneously without an alarm clock. Sleep deprivation is the number one and most the frequently overlooked cause of premature aging.

Do follow a detoxification program, including regular fasting, skin brushing, colon cleansing, sauna, massage, and steam bath.

Do pray in time of sickness. Numerous studies have confirmed the power of prayer in healing with statistical significance. Clinical studies have reported that heart patients who receive prayer have 50 percent to 100 percent fewer side effects

Do initiate lifestyle changes slowly. Changing your lifestyle too fast can act as a stressor to your body, especially if lifelong habits have been well established. Give yourself 1 to 2 years to transition to an anti-aging lifestyle slowly, one step at a time.

Do use enamel coated metal or glassware as they are inert and will not add toxic metal to the food. Do not use aluminum and stainless steel cookware. Teflon coated cookware is acceptable provided it is not chipped.

Do engage in early detection and regular screenings, offering the very first opportunities to identify, prevent, and intervene effectively in disease.

Do laugh through life. Laughter is extremely healthy in every respect.

Do maintain social connections.

Do look after yourself and treat yourself as number 1. After all, you ARE the number 1 person in your life! Pamper yourself in ways that will make you feel good and always wear sunscreen.