the prometheus anti-aging project · myth # 1: you can prevent type 2 diabetes by eating low...
TRANSCRIPT
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TABLE OF CONTENTS
Introduction ........................................................................................ 4
What Your Health Says About Your Age .............................................. 7
Aging vs. Anti-Aging ......................................................................... 10
What is Anti-Aging? ...................................................................... 12
How Your Body Fights Back .......................................................... 13
The Dangers of Free Radicals ........................................................ 16
What Are Anti-Oxidants? ............................................................... 18
Can You Make It To 100? .............................................................. 18
Can You Rewind the Clock? ............................................................... 21
What Is Degenerative Disease?...................................................... 23
Myth # 1: You can prevent type 2 diabetes by eating low glycemic
index foods ................................................................................... 24
Myth #2: Eating after a workout can aid recovery .......................... 25
Myth # 3: You have to eat meat to get enough protein ................... 26
Preventable Diseases ........................................................................ 30
What if you are genetically predisposed to certain diseases? ......... 32
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Are you at risk? ............................................................................. 33
Degeneration and Aging ................................................................ 33
How Hormones Affect the Aging Process .......................................... 40
Food: The New Fountain of Youth ...................................................... 50
How Much Should You Eat?........................................................... 53
What Kinds of Foods Should We Be Eating? ................................... 54
A word about supplements ............................................................ 56
The Ultimate Ant-Aging Diet .............................................................. 57
The Role Antioxidants Play in the Anti-Aging Diet .......................... 60
The Role Vitamins and Minerals Play in the Anti-Aging Battle ........ 65
Fight Aging with the Right Herbs ....................................................... 79
Exercise: The Key to Healthy Aging ................................................... 85
Get a physical ............................................................................... 89
Add In Some Resistance Training .................................................. 93
Don’t Forget to Exercise Your Brain ............................................... 93
Keeping Your Skin Looking Younger .................................................. 94
Conclusion ...................................................................................... 101
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Introduction
Growing older can be a wonderful experience – or it can really
stink. It’s a fact of life: we all get older. The question is how
will your Golden Years look? Will you be full of energy, enjoying
all of the things you didn’t have time for when you were
younger; nor will you battle health issues, unable to care for
yourself or enjoy the rest of your life?
Maintaining a quality life means being healthy enough to
remain independent so that you can enjoy your family, friends
and boundless activities. Unfortunately, far too many people
welcome their older decades with waning eyesight, weakened
muscles and a myriad of physical complaints. Being unable to
continue to drive or live where you want can strip you of your
independence and keep you from enjoying the rest of your life.
So what can you do to ensure that you don’t end up old before
you have to?
We have studied our friends, relatives and clients move
through the many phases of life. Some do it gracefully and
some do it fighting all the way. Others simply give up and don’t
even try. If there is one thing we have learned while watching
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this progression of time is that most of these folks are doing it
all wrong. They do not know they are doing it wrong, but they
are; and it isn’t their fault.
The medical community promises to fix all of our ills. They
hand out pills; order operations; and even tout the newest
procedure as the cure all we’ve been waiting for. All while
watching society grow older and weaker all of the time. So,
what is the problem? In a world full of medical technology why
are so many people experiencing such health problems? The
answer is simple: because we treat symptoms, not causes.
The trouble with this approach is that a knee replacement may
stop your knee pain, and insulin may regulate your glucose
level, but it isn’t fixing the root problem. Until you address the
real problems causing all of those physical symptoms, you are
simply going to replace one set of ailments for another.
We have a new approach that uses proactive, holistic, and all
natural lifestyle changes to help eliminate maladies like
diabetes, hypertension, osteoporosis and yes, even erectile
dysfunction. Just because you are growing older doesn’t
mean that your body has to show – or feel -- it. You can live
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like you are thirty again. The key is to learn how to give your
body what it needs; and stop torturing it with things it doesn’t.
It is time to stop being OLD and start being BOLD! There are
changes to be made and those changes will give you the
quality life you deserve!
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What Your Health Says About Your Age
So what ails you? If you are like the vast majority of people
over the age of 50 you probably have a long list of complaints:
high blood pressure, diabetes, joint aches; lowered immunity
and obesity, to name a few. Individually, any of these health
issues can cause major problems. What makes matters worse
is that for most people, one of these issues turns into another
and another and then another. Before you know it you are a 60
year old who can barely get through the day without a handful
of pills to counteract the effects of chronic disease.
So what’s going on? We are a society that treats symptoms
instead of causes. We get a prescription or agree to a
procedure to “fix the problem,” when all we are really doing is
masking its symptoms. The problem is still there and it is
causing havoc within our bodies. That insulin shot or pill may
regulate your glucose levels for a time, but the diabetes you
suffer from is still ravaging your organs. To make matters
worse, that diabetes medication may be messing with your
cholesterol and that can cause heart issues. Now instead of
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one medical problem, you suffer from three. A better strategy
is to get to the root of the problem and figure out how to fix
that.
For many older adults, diabetes (and other medical issues) are
the result of a decreased metabolism and increased weight,
coupled with poor lifestyle choices over the long haul. Let’s
use the diabetes example again since it is such an epidemic
amongst older adults these days.
As you age, your metabolism naturally declines along with
your body muscle. This causes more fat to build up, increasing
the average person’s weight by 3 -5 pounds every year after
the age of 45. As you pack on those middle age pounds, your
body is no longer able to use glucose properly for energy,
which causes fat cells to multiply (this removes glucose from
the bloodstream), and the cycle continues. The result: type 2
diabetes.
Instead of relying on medication to reverse this dangerous
cycle, a better approach may be to alter your lifestyle habits to
give your body the nutrients and exercise it needs to work
properly. For example, did you know that okra can be used to
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reduce dependence on insulin and a healthy diet can help you
control glucose levels better than any medication?
Obesity isn’t just an epidemic among the older crowd; younger
people (and kids) are getting fatter and fatter these days. This
is a dangerous trend that is going to shorten life spans in the
years to come and cause younger and younger people to
experience the ailments of old age. Researchers at Oxford
University (London) have discovered that a high Body Mass
(BMI) can take 10 years off of your life. What more evidence do
you need to trim down now?
Losing weight, exercising more and eating a well balanced diet
is just the beginning to better health. But, without it, you don’t
stand a chance at avoiding the ailments of old age and
reversing the hands of time.
Ever wonder where the fountain of youth is? It just may lie in
the foods you eat. What does your health say about your age?
A lot. No matter how young you are, if you are in poor health
you will look and feel much older. Thankfully, the reverse is
also true.
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Aging vs. Anti-Aging
No one wants to face getting older. It’s a scary endeavor. As
the years fly by you suddenly realize that your body isn’t as
fast, nimble or healthy as it once was. Aches and pains
become an everyday occurrence and certain maladies begin to
make their presence known.
Society has made it virtually impossible to age without notice.
With advertisements touting wrinkle creams and commercials
showing the newest drugs available to cure what ails you, it
seems as if the fight to stay young has become a struggle to
stop aging altogether. Willing to do whatever is necessary to
“turn back the clock,” we rely on medications, creams, lotions,
potions and procedures to stop – or slow down – the normal
aging process. This has created a multi-billion dollar industry
geared toward making us look and feel younger longer.
Here’s the problem: few (if any) of these anti-again remedies
really work. Why? The answer is simple: they concentrate on
the wrong thing. Instead of dealing with the real problem that
causes us to age too quickly (our diet and lifestyle choices),
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these concoctions simply to try and “fix” the problem. Whether
you are battling wrinkles, sagging skin, or poor health, it is
always better to try and prevent the problem rather than fix it
after it has materialized.
Common sense tells us that to attack the root cause of a
problem is the best way to wipe it out. Pulling weeds won’t
save your garden unless you dig up the roots. The same is true
when it comes to your health. Masking the symptoms with
medication won’t stop the disease from wreaking havoc in
your body. But, attacking the root cause of the disease can.
There is no quick ox or magic cure-all when it comes to
battling the aging process. Your body will age – and is --
every day. The only way to slow the process and give you the
freedom from its nastier symptoms is to know what to do and
why. Understand how your body works and what it needs to
work properly. Learn how to protect your heart and other
major organs; your skin; and your mind. The more you can
protect damage to these vital body parts, the longer they will
last and the better you will look and feel.
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What is Anti-Aging?
Can you stop the aging process? Absolutely not! But you can
slow it down and keep it from negatively affecting your life.
Anything you can do to slow abnormal aging is called anti-
aging – and it all starts from the inside out.
You have probably heard this a million times, but it is true:
take care of your body and it will take care of you. Eat right;
maintain a healthy body weight; exercise daily; keep your mind
sharp and stay out of the sun; these are all essential tools for
fighting the ravages of time.
Every day you make choices about what you will eat and how
you will live your life that will affect how old you look and feel
in the years to come. Going without sleep; working in a
stressful environment for years and adopting poor lifestyle
habits are all going to take their toll. You may not notice their
effects in your 30’s or even 40’s, but eventually those long
nights, stressful days, bulging waistlines and poorly cared for
skin will begin to show the signs of deterioration. Before you
know it you will look older than you are and feel even worse!
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How Your Body Fights Back
As we age, our bodies begin to change. Unfortunately for most,
these changes are not good. Here are just some of the
physiological changes that naturally occur as we get older:
The Heart and Lungs
Arteries tend to thicken over time (especially when you don’t
eat properly and exercise enough). This can decrease the
pumping rate of the heart and cause circulation problems. To
make matters worse, lung capacity normally decreases by as
much as 40% between the ages of 20 and 70. This can
exacerbate problems with the hart.
The Brain
The brain too is vulnerable to the aging process. Over time,
neuron connections decrease, the brain gets smaller and the
membrane covering (and protecting it) thins.
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The Immune System
The older you get the longer it takes for t-cells to respond to
an invading bacteria. This can put older people at risk of
disease.
The Kidneys & Bladder
Older people tend to have less bladder capacity causing some
level of incontinence. At the same time the kidneys work less
efficiently, unable to keep up with removing wastes from the
body; especially if you introduce too many toxins into the
body.
Muscle & Bone
Most people begin to lose bone density by the age of 35, and
muscles strength continues to decline with age. The good
news is that regular exercise can help thwart this process.
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Sight & Sound
By age 40, the vast majority of people has lost the ability to
hear certain frequencies and may have more difficulty seeing
smaller details.
Body Fat
Middle age spread is no joke. Fat increases in the 40’s, 50’s
and beyond and can dramatically affect your quality of your
health – and your life.
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The Dangers of Free Radicals
While everyone experiences some level of diminished capacity
of the organs and systems as described above as they age,
free radical damage can quickly speed the process, causing
you to look and feel older than you are. Free radicals are toxins
that infiltrate the body, causing damage to the cells on a
molecular level. Discovered by Dr. Denham Harman, free
radicals have been blamed for everything from wrinkles to
cancer. Most old age symptoms have been directly linked to
free radical damage earlier in life.
No one can escape free radicals and the damage they cause.
Your body makes a certain amount of internal free radicals,
and of course, we all know that we come in contact with toxins
all of the time in our environment which only increases the risk
of damage.
It’s hard to believe that our bodies would produce something
that would harm itself, but it does. Internal free radicals are
produced in four ways:
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1. through normal metabolic function
2. when white blood cells kill off bacteria and parasites, they
produce oxidants
3. when cellular components that produce peroxide escape
into the system
4. when cytochrome enzymes in cells have oxidant by
products
Although this may seem like your body is working against
itself, these processes are normal and the body does work to
clear these types of free radical toxins from it. Problems occur,
however, when external sources bombard the body with even
more free radicals that it can purge. That’s when they begin to
build up in your cells and tissues, causing all sorts of health
concerns.
It has been estimated that the average person comes in
contact with more than 1,000 different toxins every single day.
From hormones and pesticides in the foods we eat; pesticides
and chemicals in our furniture, clothing and body products;
chemicals in our water supply and even toxins in the air we
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breathe, there is no way to escape. We face dangerous toxins
every day. So what can you do to stay healthy (and younger
looking)? While you can’t stop the aging process altogether,
you can fight free radical damage with this potent tool:
antioxidants.
What Are Anti-Oxidants?
Antioxidants are wonderful warriors for the body. These vital
nutrients not only hunt down and destroy free radicals in the
system, but they can also repair damage caused by those
dangerous toxins. Some experts claim that by adding enough
antioxidants in your diet, you can actually add as many as 8-
10 years to your life.
Can You Make It To 100?
The average lifespan in the United States is a mere 78. Yet, in
some of the most remote regions of the world, reaching the
ripe old age of 100 (or more) is considered the norm. So why
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the disparity? Because true health requires more than a lack of
– or a control of – disease. True health requires a wholeness
of body, mind and spirit.
In such a hectic world, how can we all find ways to acquire the
kind of internal peace that results in a complete wholeness
that results in longevity? One way is to study the populations
that live the longest.
Upon further inspection, you will notice some important
differences between the average American lifestyle and those
of more remote regions of the globe.
Just like us in so many ways; the people of long-lived
populations are just like you and me. They work, play, feel pain,
love, laugh and get sick. So what gives them such an edge
when it comes to again?
Most of those populations live in more remote areas, void of
the pollution, technology and stress that we face regularly. The
luxuries we can’t live without may actually be shortening our
lives. Easting a more natural diet filled with homegrown fruits
and vegetables, long-lived populations eat very little meat
(usually only about 2 ounces once a week), and never eat
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processed or chemical-laden foods or drinks. Relying on
plant-based foods, these cultures rarely ingest carbs, sugars
or preservatives.
The human body is designed to consume mostly plant -based
foodstuffs. This helps to keep the digestive system from
becoming taxed. Plus, these fresh foods, void of hormones,
chemicals, etc., contain a much higher quality of nutrients
than our standard diet. This allows other cultures to grow
stronger immune systems, healthier bodies and more
longevity.
Even the meat and fish they ingest are of better quality than
ours. With little pollution in their environment, the meat
products they eat contain greater nutritional value and less
toxins, which make them healthier.
Exercise too is commonplace, relying more on their own two
legs to get where they are headed then bikes, cars or trains. All
of these factors have a dramatic affect on their health and the
way they age. The fountain of youth may indeed lie, not in a
place or thing, but in the foods we eat (and don’t eat).
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Can You Rewind the Clock?
The Bible says that man was created to live 100 years or more.
That of course is if we live the life intended in the Bible. As
modern day peoples steer away from the healthy lifestyles and
anti-gluttony of normal eating habits, we whittle away at that
predetermined lifespan, leaving us with maybe 50 years or so
of healthy life and another 20-30 years of life battling disease
and disorder.
Living to a certain age isn’t enough. Quality of life should be
what we all strive for. Enjoying the years we have is vital if we
want to experience life to its fullest. Still, as we age, too many
of us find ourselves limited by poor health. This is because we
have failed to eat right; exercise more and reduce daily stress
so that our body is compromised.
Longevity is the result of being active. Getting off the couch
and moving outside helps to increase circulation; improve
brain health; relieve stress and induce proper digestion.
Walking several times a day helps to increase respiratory
function, while breathing and movement helps the body
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eliminate waste products that are produced by normal
metabolic processes.
Famed fitness guru, Jack Lalanne was known for his robust
ability to live life to its fullest. Up until his death at 96, he was
reported to have not taken much (if any medications) for
again. His secret to a long life: activity. “People don’t die of old
age,” he once said. “They die from inactivity.”
Jack believed in healthy eating and routine exercise. And he
proved that to be true. Just because you reach a certain age
does not mean that you have to rely on medications to keep
living. Nothing could be further from the truth. While, yes,
some medication is necessary to treat certain disorders, you
should also always strive to fix the root problem so that
medication is no longer necessary to alleviate your symptoms.
Degenerative diseases are plaguing our society. Even people
as young as 25 or 30 are now complaining of aching joints;
battling glucose control; and taking medications on a daily
basis to battle disease. This is completely preventable.
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What Is Degenerative Disease?
Degenerative diseases don’t kill you right away. Rather, they
cause your body to break down over time until it can no longer
function. Most degenerative disease can be prevented, or even
stopped, before they cause irreparable harm. There are a lot of
ways to reduce the amount of degeneration that occurs:
healthy eating exercise and stress control are the most
common. Unfortunately, they are usually the last three things
people turn to for better health.
Most of us are looking for the quick –and easy – fix to our
problems. We want the maximum results in the shortest
amount of time (and with the least amount of effort). That’s
why machines, procedures and pills are so popular. After all, it
is much easier to take 5 supplements every day then to eat a
well balanced diet filled with the natural nutrients you need.
If you are like most people, you have fallen for more than one
health related myth over the years. Maybe you fell gullible to a
diet scheme or thought a certain lifestyle habit would ward
away wrinkles. When things did not work out the way you
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wanted, you may have decided to stop listening to those so-
called experts or taking the next health breakthrough
seriously. I don’t blame you. There certainly is a lot of bad
information out there.
I don’t want to add to your confusion, so instead of giving you
a whole lot of new strategies to try, and fixes to implement, I
am going to tell you about three of the most common health
myths you have to steer clear of if you want to beat old age:
Myth # 1: You can prevent type 2 diabetes by eating
low glycemic index foods
Glucose levels will spike when high glycemic index foods are
eaten, but they are not the root cause of type 2 diabetes. It is
the body’s inability to deal with such spikes and get rid of
extra glucose in the bloodstream that is the real problem.
So what causes Type 2 Diabetes? When you eat a lot of high
glycemic foods, your body begins to become desensitized to
insulin. Unable to use the insulin properly, the pancreas revs
up production trying to rid the blood of extra glucose. This
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results in higher levels of both glucose and insulin traveling
through the bloodstream. This causes a number of health
issues: inflammation; degenerative disease; and of course
Type 2 Diabetes. By eating more whole foods and eliminating
animal products such as meat and dairy from your diet, along
with regular exercise and good hydration, you can reverse
Type 2 Diabetes.
Myth #2: Eating after a workout can aid recovery
The best way to recover from a hard workout is to consume
whole foods. Protein won’t do you much good, so it is always
better to eat raw fruits or vegetables instead. Although eating
a raw plant based diet is essential to beating free radical
damage, the odds are good you can’t get enough by food
alone. Taking an antioxidant supplement will help to guarantee
that you get the nutrients you need to recover from toxic
damage.
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Myth # 3: You have to eat meat to get enough protein
Keep in mind though that while a plant -based diet is best, it is
vital to give your body the protein it needs for energy and
optimal health. Eating rice bran is an excellent way to get all
the amino acids, essential fatty acids, protein and nutrients
your body needs without taking in large amounts of animal
proteins and fats.
Although protein is so important to your health, few people
really understand it. Here are a few of the best – and worst –
proteins that you should be aware of when trying to adopt a
healthier eating plan:
Grass Fed vs. Grain fed Beef
It is always better to choose grass fed beef over grain fed.
Grass fed cattle is allowed to roam the fields eating a safer
mixture of grasses. Not only void of many of the chemicals
and hormones as grain fed cattle, their grass fed counterparts
have better digestion which helps their bodies release more
toxins. Plus, the grass fed cattle is significantly higher in
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omega fatty acids and lower in saturated fats, which is
healthier for you to eat.
Organic Chicken vs. Frozen Chicken
Organic is always best. Chickens raised in this manner are not
given antibiotics or hormones and are allowed to roam free,
which creates a healthier environment for them.
Wild vs. Farmed Salmon
With mercury levels rising across the globe, many people now
prefer to eat farm raised salmon and other fish. The problem is
that while you may be assured that your salmon is not ridden
with mercury, being raised in small hatcheries requires the
injection of antibiotics, which can be just as dangerous for
human consumption.##
Tuna vs. Fish Sticks
Although some people fear the mercury in tuna, statistics
show that the benefits far outweigh the danger. Just be sure
to use sweater packed tuna instead of oil packed.
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DHA Enhanced Eggs vs. Regular Eggs
Do you always reach for the white eggs in the store cooler? If
so, you are buying the wrong ones. Eggs are not naturally
white, they are bleached that way to appear cleaner. The
healthiest egg is either brown or brown blotched. A deep
yellow orange yolk signifies a healthy egg.
Greek vs. Regular Yogurt
A wonderful source of protein Greek and kefir yogurt are much
more nutritious than sugar laden regular varieties.
Tempeth vs. Tofu
Most vegetarians reach for tofu to satisfy their protein
requirements. Tempeth however contains much more protein
and other vitamins.
Quinoa vs. Legumes
A complete protein grain, quinoa provides the body with all of the essential amino acids it needs. Although other legumes
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are very healthy, they do not offer the same level of nutrition as the quinoa.
Almonds vs. Peanuts
Almonds are healthier than peanuts and other nuts for several
reasons. For one, they provide the body with more good fats
and can be eaten freshly pressed without additional sugars
and preservatives. Peanuts also leave an acidic residue in the
body when metabolized, unlike almonds which metabolize
clean.
Apples
There’s a reason why people have claimed for centuries that
an apple a day keeps the doctor away – it’s an amazing fruit! A
powerful source of antioxidants, apples also contain
potassium and fiber. Linked to heart health, preventing lung
cancer and increasing pulmonary health, apples may also help
to prevent type 2 diabetes.
Now that you understand more about the health myths that
trip most of us up, and how to eat for a healthier future, let's
look at a few old age diseases which can be prevented now…
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Preventable Diseases
Don’t fall victim to the diseases of old age! Some of the most
common diseases plaguing older citizens are completely
preventable. Chronic diseases such as heart disease, stroke,
cancer, diabetes and arthritis are costing us billions of dollars
every year in health care costs, and stripping years of life from
its victims, for no good reason. Some of America’s biggest
killers (heart disease, cancer and stroke) are all preventable.
To reverse and prevent these dangerous diseases all you
really have to do is make some changes to how you live and
what you eat. Start eating better… start exercising … drink
more water … avoid common toxins (cigarettes, alcohol, etc) …
and you can avoid some of the health ailments afflicting
millions.
Lifestyles (and the choices they incur), food supplies and our
perceptions about what is okay are all to blame for the influx
of chronic disease plaguing our society. They are a direct
result of inflammation in the body and our inability to cope
with it. The simple fact is that our bodies are equipped to deal
with a certain amount of free radical damage, but when we
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overload the system and then fail to give our cells what they
need to fight that damage, we are putting ourselves at risk.
Preventing disease isn’t as difficult as it may sound. The key is
to clean up our act. We all need to take more responsibility for
what we take into our bodies and how we treat it. Chronic
stress creates just as many health problems as poor nutrition.
Skeptical that a few lifestyle changes can help you live longer?
Here are two examples of how life changes can prevent, stop
and even reverse chronic disease:
Type 2 Diabetes
It has been proven that if you cut out highly refined processed
foods from your diet and replace them with 80% fresh fruits
and vegetables while limiting your sugar intake and drinking
plain water instead of soda and artificial drinks, plus start
exercising every day for 30-45 minutes, you can cure diabetes.
Cancer
Research has shown that removing all animal products from
your diet and replacing them with raw whole foods, spicy
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foods, and juice made from fresh fruits and veggies is better
absorbed by the body and alleviates stress on internal
systems. Going all natural, while also alleviating stress have a
dramatic impact on the body and can help it fight off cancer
cells.
What if you are genetically predisposed to certain
diseases?
Preventing, halting and reversing degenerative and chronic
disease is possible, with the right lifestyle changes. But what if
you are genetically predisposed to certain diseases like
diabetes, cancer or arthritis? Are you doomed to suffer with
their effects? Absolutely not!
While there are many conditions and diseases which are
caused by missing or altered DNA, most degenerative
diseases are not. They are caused by lifestyle choices such as
eating, exercising and smoking. When multiple members of a
family suffer with type 2 diabetes, for example, the odds are
good is has little to do with genetics and more to do with
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tradition. If your grandparents ate certain foods, you probably
will too, and those eating habits could increase your risk of
developing the disease. Not because of your DNA, but because
of what you have been taught.
Are you at risk?
When trying to figure out where your stand in regards to your
health, the best way to determine your current state of health
is to get a physical. This may entail a blood chemistry
analysis, blood pressure check, and other tests. Once you have
a clearer picture of what level of health (or unhealthy) you are
in, you and your doctor can begin devising a plan. Breaking old
habits and developing better ones will not only save you from
getting sick, but it will help you live longer and feel younger.
Degeneration and Aging
Degeneration is caused by a lot of different things: pollution,
physical stress, emotional stress, poor nutrition, a sedentary
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lifestyle, chemicals, tobacco, alcohol and weakened immune
systems. But how does all of this cause you to age faster? To
find out, let’s look closer at three key areas: medications,
previous injuries and surgery.
Medication
No matter what your complaint there is a medication to take
for it. Have a headache: here’s some Excedrin. Suffer with
menstrual fatigue? Take a Midol. Even diseases that “have no
cure” have medicine to help ease their symptoms. So why isn’t
anyone asking what the medicine is for if it isn’t curing the
disease? The reason is because people want to take that pill in
the hopes that they can find relief for their symptoms.
We all want to feel better and we are willing to take any
medication and pay any price to get that relief. Before we
know it we are taking a pile of pills every day just to feel like
we can get through the day. It’s a bad cycle that is making you
sicker – and older.
Let’s take a closer look at Jane, who takes a cholesterol drug
every day. Jane’s doctor told her that she needed the drug to
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lower her cholesterol so she wouldn’t succumb to heart
disease. Jane did what she was told. Then her doctor ordered
a blood test every three months to check her liver. Why?
Because the drug she is taking is likely to lead to muscle pain
and increased liver enzymes. If left unchecked these higher
enzyme levels can cause all sorts of nasty problems.
Here’s the big problem with using medications to treat
symptoms: every pill you take is a man-made chemical that
triggers your body to respond. These constant responses
stress the adrenal glands and other bodily systems. Even the
slightest shift in one system and they are all affected in some
manner. This can leave your body in a chronic state of wear
and tear. And this can have some dramatic results.
While temporary usage of these medications may be able to
keep you healthy while you work on treating the root cause of
the problem (in Jane’s case high cholesterol), they should not
be used permanently. Otherwise your body is slowly fighting
itself and aging in the process.
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Previous Injuries & Surgery
One of the biggest culprits to aging is previous injuries and
surgery. As children we often fall victim to bumps, bruises and
broken bones, Those years are followed by more internal
damage to organs like the liver and kidneys due to poor
lifestyle choices (drug experimentation; alcohol use;
medications and stress). Why, even the pancreas can become
injured from poor nutritional intake. Over the years, all of these
small injuries begin to build up, causing our bodies more and
more internal and external stress. Over time these small
stresses and injuries can have a big impact on how the body
deals with the degenerative effects of aging. The sooner we
each begin to limit damaging lifestyle choices, the better able
our bodies will be to deal with small injuries, and the younger
we will both look and feel.
Surgery too, can have a dramatic effect on the aging process.
While surgery may be needed to deal with life threatening or
life altering injuries or disease, far too many people undergo
surgical procedures simply to look better. Just look at the
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billion dollar business plastic surgery and body sculpting has
become.
Besides these elective procedures, there are millions of
serious surgical procedures performed every year simply
because people made the wrong lifestyle choices. Heart
bypass is most often needed because the patient ate poorly,
never exercised and simply did not take care of their heart and
arteries. Hip and knee replacement surgery is becoming a
phenomena in recent years as the population ages.
Unfortunately for those undergoing these drastic and painful
procedures most could have been prevented with more
exercise and proper joint care in their younger years.
When you undergo repeat surgical procedures (for any reason;
both good and bad), your body undergoes a tremendous
amount of stress. Plus there are drugs and anesthesia to deal
with, which often cause even more stress on the body. All of
this not only affects your health, but how you age. One of the
best ways to stay younger for longer is to limit the stress on
your entire body by caring for it well and keeping all injuries
and surgical procedures to a minimum.
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As we have discussed before, the best way to treat any email
problem and injury) is to deal with the root cause. This will
allow you to prevent further cell and organ damage; stop the
pain and discomfort you are feeling; and preserve your health,
well being and youth for years to come.
Dealing with Pain Naturally
Pain is a major problem amongst society today. Whether it is
simply a headache or severe joint and muscle pain, patients
tend to grab for a bottle of Motrin, Aleve or some prescription
drug to help stop their discomfort. Unfortunately, these drugs,
when taken regularly, don’t deal with the root cause of the
pain, so it never truly goes away. This stresses the body and
causes you to age prematurely.
Thankfully, natural has given us a good supply of pain
relieving foods that can help ease your discomfort while you
deal with its root cause. Here are a few foods that help fight
pain and inflammation that offers safe relief:
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Berries (cherries, blackberries, raspberries, blueberries &
strawberries)
Celery (and their seeds)
turmeric
ginger
salmon
mackerel
herring
flax seeds
flax seed oils
walnut (and walnut oil)
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How Hormones Affect the Aging Process
Hormones are very important in the battle against again. As
we age, our hormones change; sometimes being higher or
lower, depending on the stage of life we find ourselves in.
These fluctuations can have a real effect on your skin,
metabolism, energy level and even immune function.
For many people hormone replacement is a good way to help
reverse the aging process and look and feel younger. But
before you head to your doctor and demand hormones to help
you look younger, ask yourself a few key questions:
Do you experience mood swings often?
Are you often quick to anger (have you always felt like
this or is it s relatively new phenomena)?
Is it difficult to fall asleep (and stay asleep) at night?
Are you sick a lot?
Do you often feel cold?
Has your libido taken a hit lately?
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Do you often feel scatterbrained or foggy?
Is your total cholesterol over 240?
Is your HDL under 50?
Do you suffer from high blood pressure?
Is the skin on your face and neck becoming saggy?
Do you have a tighter grip lately?
Is your endurance waning? Are you finding it difficult to
exercise?
Is it hard to breathe when (and aftre0 exercising?
Are you over 45?
If you answered yes to more than half of these questions, then
you may want to talk to your doctor about hormone
replacement – it may help you look and feel better. But which
hormones are you lacking? Further testing may be necessary
to determine which hormones you are lacking and which ones
may help you feel better. In the meantime here is a rundown of
the most common hormones that affect aging and make you
look and feel older than you really are:
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HGH (Human Growth Hormone)
HGH is a growth hormone that is excreted by the pituitary
gland. Its production peaks during adolescent and then
decreased by about 14% every ten years. Although the gland
has plenty of HGH hormone later in life, it fails to release it for
some reason as we grow older. This can cause muscle mass
to decrease, wrinkles to appear on thinning skin; hair to thin,
energy levels to drop and cholesterol levels to rise, while
sexual desire drops and memory loss increases. It’s amazing
how many things are affected by this one hormone!
Recent research has shown a dramatic affect by patients who
take HGH hormone replacement for as little as six months.
Many have seen an increase in energy, mood, memory and
muscle mass. Plus their skin looks younger and lost hair
begins to re- grow, libido was shown to return to more
vigorous levels and cholesterol levels decrease as does body
fat and overall weight.
Secretagogues, too are hormones that are taken in addition to
hGH in order to help the pituitary gland produce and secrete
higher levels of growth hormone naturally.
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Amino Acids
There are four main amino acids that help stimulate growth
hormone and improve the immune system:
- Glutamine: offering tremendous anti-aging benefits,
glutamine has been shown to improve immunity; prevent
daily oxidation caused by stress; inhibit the catabolic
effect of cortisol to help you maintain a healthier weight;
and improve kidney function.
- Lysine: used to increase bone and genital function, this
basic amino acid works to combat the effects of aging on
the bones, while preserving sexual function.
- Ornithine: a non essential amino acid that increases the
effects of argentine.
Progesterone
This is a steroid hormone that can help prevent endometrial
cancers in women, promote the breakdown of fats in the body;
normalize blood sugar levels and stimulate GH production.
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Estrogen
An important female steroidal hormone, estrogen helps to
control mood swings, and keep bones strong. It is also helpful
in controlling cholesterol levels, preventing heart disease,
improving body composition, and protecting the brain against
Alzheimer’s.
Testosterone
The strongest stimulant of GH this male hormone is found in
both sexes. Testosterone is what gives humans their sexual
drive. For men, testosterone helps to increase strength,
prevent bone loss, raises red blood cell counts, and lower ldl
cholesterol.
DHEA
A steroid that is released through the adrenal glands, DHEA is
the most prevalent steroid in the body. Helping in the
production of many other important hormones, DHEA levels
drop significantly with age. By age 65 only 15-20 percent of
previous levels are being made by the body. This has a
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dramatic effect on your health and well being. DHEA
supplementation can help to increase autoimmune response,
combat stress and infection and fight obesity and cancer.
Melatonin
As strong antioxidant, melatonin helps the brain keep certain
rhythms. It is most used to help patients sleep well so that the
body has the time to rejuvenate itself and repair cells.
Hormones are a vital component to battling the aging process.
While hormone replacement does offer benefits, it should be
considered carefully as some potentially dangerous side
effects may result. In most cases, the safest way to boost your
hormone levels is to use more natural methods of replacement
inducing herbal and dietary measures.
Nutrition Basics
No one wants to be overweight. Despite the way too much
weight on your body may make you look, it makes you feel
even worse and that can affect how you age. Maybe that is
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why we are all so keen on grabbing a hold of any diet plan that
offers quick and substantial results.
The problem is that many of the most common diet plans
being touted may offer weight loss results, but they come at a
hefty price when it come to your health. In the end, they may
even make you sick and make you look older than your years.
For example, those popular diets which restrict carbohydrates
or even require you to eat only proteins, produces ketene in the
body, which if produced in high amounts for long periods of
time can hurt your kidneys and your liver.
Other diets promise quick weight loss (maybe even 5-10
pounds a week). Sounds great, right? Any diet that results in
such a quick weight reduction should be considered suspect.
For one thing, you may be opposing all water weight, which
won’t result in any long term weight loss. Those that are
causing you to lose more than water, is also placing your body
into a survival mode, which will ultimately turn every food you
eat into fat (for survival), which will make you gain weight even
when eating the healthiest foods.
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The simple fact is that diets don’t work and some can be
downright dangerous! Effective and long lasting weight loss
can only be achieved by adopting a healthy diet and
exercising. It takes longer to see the results you may want; but
those results will be safe and long lasting. Plus, by eating a
healthy diet and exercising more will give your cells and
organs exactly what they need to maintain a good health and
younger looking skin.
Here’s something else to consider: stress not only helps you
pack on the pounds but makes you look older. Stress affects
every system in the body. From the brain to digestion, stress
impacts how your systems and organs work.
Until you can find ways to eliminate the stresses in your life,
you’re going to battle with your weight and age poorly.
Alleviate stress and you can live a healthier and happier life.
Eating in a stress free environment
When was the last time you sat down and ate a relaxing meal
either alone or with your family? If you are like most
Americans, you eat on the run or rush through meals to get to
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the next activity. This is horrible for your health! Eating healthy
and taking the time to relax at each meal (and for a short time
after eating), is essential to your overall well-being. Every time
you eat, your digestive system begins working. This process
directs almost 80% of your body’s entire blood supply towards
the digestive system. When the body is under stress,
hydrochloric acid production is halted, which makes it
impossible to digest food properly. This means that your body
is not absorbing the nutrients it needs. This not only means
you have ingested calories for no reason, but since HCL is one
of the strongest lines of defenses against invading organisms,
you also have set yourself up for getting a bacteria or virus.
When you eat, be sure to eat in a relaxed atmosphere so that
your body can do what it needs to so. Digesting food while at
rest is a completely different process than digesting food
while in motion. At rest, digesting is the body’s main function,
with most of the blood supply diverting to helping it. When the
body is in motion (or stressed) that blood supply is diverted
away from the GI tract towards other muscles and organs.
This can thwart proper digestion and leave food in the
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stomach. This can cause cramping, nausea, muscle aches,
fatigue and poor nutrient absorption.
Digestion is an intense process, requiring sufficient rest so
that it can be handled adequately and so that the body can
recuperate from it. This may require a short day long fast, or in
the case of serious digestive problems, much longer. During a
health fast, your healthcare provider may order a liquid diet to
keep the digestive tract from needing to work too hard for a
period of several days or weeks. This gives it time to fix any
problems within and heal from poor digestion in the past.
Since liquids o not need digestion, they are easily absorbed
into the body and their nutrients sent to where they are
needed. This not only helps the digestive tract to heal, but can
do wonders in detoxifying the entire system.
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Food: The New Fountain of Youth
Hippocrates once said, “Let thy food be thy medicine and thy
medicine be thy food …” no truer words may have ever been
spoken.
A diet filled with a variety of fresh fruits and vegetables is
essential to living a long and healthy life. Our bodies were
designed to use bright, colorful and vibrant foods. The more
color and variety we put into our diets, the more energy we will
have and the more nutrients we will give our cells.
Exercise too is a vital component to youth. Think about it: in
the past humans grew their own foods. They worked the fields
and exercised their bodies on a daily basis. Then they ate
those same fresh foods to give their bodies the nutrients it
craved. Can we say the same today? Unfortunately no. Modern
man now sits all day behind a desk and rests at night after “a
long day’s work.” We have replaced fresh whole foods with
fast food and sugar laden snacks. Our diet is poor and our
exercise level is worse. This has created a fat, energy deficient
and health ravaged society that is growing older by the day. In
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times where technology has allowed us to live better, we are
living shorter and weaker lives than ever before in history.
Humans have spent hundreds of years and countless hours,
not to mention trillions of dollars trying to find the fountain of
youth, when in reality food is the one thing that nature
provides to give us the healthy years we seek.
Take a look at some of the most common fruits and
vegetables and you will be surprised at how closely they
mimic the human body. Take tomatoes, which are considered
a very heart healthy food. Cut one in half and notice the four
chambers that resemble the heart. Now look at a grape
growing on the vine the cluster resembles the circulatory
system, which by the way grapes are wonderful at healing.
Figs too, grow in pairs and have been proven to benefit the
male reproductive system. Is it a coincidence that so many of
the foods we should be eating for the benefit of certain organs
and systems also resemble those same organs and systems?
I think not! Disagree with me if you like, but I firmly believe that
that there is significant meaning and purpose for the fruits and
vegetables that resemble our body parts and their functioning
to maintain our health, vitality and youth.
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Food may be the new fountain of youth. It has been proven
time and time again that eating whole foods, exercising
regularly, staying hydrated and living a relatively stress-free
life can increase your life expectancy. The populations of the
world that live to be 100 or more show us that the foods we
eat can –and do – impact our longevity. Studies show again
and again that people who eat a high fruit and veggie diet have
half the risk of getting cancer and other diseases, while those
who eat a highly processed diet of preservatives and sugar get
sick (and die) more often than those who make healthier
eating choices.
Of course eating the kinds of foods that will help you live
longer isn’t always easy. There are two things that stand in our
way: quantity and the quality of the produce we do eat.
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How Much Should You Eat?
Americans tend to eat way too much or way too little – and
few eat what they should. If you are supersizing that burger
meal at lunch and barely taking a full scoop of veggies at
night, you're eating habits are off balance. To make matters
worse, we tend to eat the same fruits and vegetables with
every meal; or for every snack. An apple a day y may keep the
doctor away, but not if you don’t vary the kinds of apples or
introduce new fruits to your eating plan.
Think of it this way: if you did the same exact exercises day in
and day out they would eventually lose their efficiency. You
would stop losing weight and you would stop building muscle.
Your body would become desensitized to the exercise and it
would do little if anything to make you stronger. The same
goes for food. If you eat the same exact foods all of the time,
your body will become desensitized to their nutrients, and
worse yet, could develop an allergy to those foods. Variation
can help. Try some new fruits and vegetables or at least
change the way you prepare them; eat your carrots steamed
one day and raw the next. Add in some kiwi to your breakfast
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and introduced pineapple instead of an orange at snack time.
Shake things up. Your body will respond and your taste buds
will enjoy the change!
Also, consider how much you are eating. If you aren’t getting
7-13 servings (remember, a serving size is about the size of
your fist) of fresh produce every day, you are not eating
enough fruits and veggies. Few of us do. As a matter of fact,
research shows that few people get three servings a day, let
alone 13! No wonder we are feeling so old, tired and cranky.
Our bodies are starving for nutrition and we are turning a deaf
ear to its plea.
What Kinds of Foods Should We Be Eating?
We’ve talked a bit about creating a variety filled diet, but have
you considered the quality of the foods you are eating?
Organic has become a big buzz word these days as more and
more people try to eat products void of pesticides, hormones,
antibiotics and other chemicals. Still, there’s more to eating
organic and fresh than simply cutting down on pesticide use.
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Few people realize that every time a field is sprayed with a
pesticide to kill of damaging bugs, the soil is adversely
affected. Over the years, our soil has become drained of its
natural nutrients, which means are food is less nutritious than
it should be.
Crop rotation has been used for hundreds of years as a way to
allow the soil to replenish its natural minerals. Unfortunately,
with today’s use of minerals and chemicals, modern farmers
rely more on replenishing the soil with additives than by
allowing nature to take care of it herself. This had left our
foodstuffs void of the nutritional value we have come to
expect.
One way to combat this is to buy locally grown produce that
you know is grown through crop rotation and free of chemicals
and preservatives. Meats too should be purchased from
butchers who guarantee that the animals were not def
hormones, antibiotics or that were grazed on chemical laden
lands. It may cost a little more to go organic, but it is well
worth the price to get foods that you know hold the nutritional
values your body needs to thrive.
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A word about supplements
In a world that is making it impossible to buy and eat
nutritious foods, many people are turning to natural
supplements for help. While herbal supplements can help you
restore much-needed vitamins and minerals to your system, it
is important to be sure that you are taking quality
supplements that contain safe and effective ingredients.
While most natural supplements are derived from herbs and
flowers, there are no mandatory guidelines that guarantee
their safety. Many contain fillers that are not only useless
nutritionally but that can be dangerous. Look at all ingredients
and only take supplements that contain few, easy to read (and
understand) ingredients on the list. If it isn’t straightforward
and short, look for another brand.
The best supplements use vegetable cellulose capsules which
allow the ground powder to be held together without other
fillers which could hinder nutrient absorption by the body.
Look for pharmaceutical grade supplements and never use
them as a replacement for a healthy diet. Although a great way
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to ensure you aren’t missing vitamins and minerals in your
diet, they should never replace healthy foods.
The Ultimate Ant-Aging Diet
Your body needs good food to keep running smoothly. Give it
the wrong fuel and your body will create oxidation and free
radicals; store more fat; increase insulin and sugar
imbalances; and find it difficult to absorb nutrients and
circulate blood properly. If you keep eating junk, your body will
eventually break down, leaving your stranded – and old.
Changing your eating habits right now, though, can (and will)
reverse those negative effects and put you on the road to a
healthier and longer life. Staying young comes down to
changing your eating habits and making better lifestyle
choices to creating the ultimate anti-aging diet that your body
can thrive on.
The first step in this process is to figure out your ideal caloric
intake. You need to take in enough calories for your body to
function at peak capacity, without burdening it with extra
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toxins that could create problems. When we eat more than we
should, our bodies have to work harder to break those calories
down. Then it is stored as fat.
Remember, eating fewer calories doesn’t mean taking in less
nutritional value. The trick here is make what you eat count.
Choose foods that will give you the right mix of vitamins and
minerals so that your body has what it needs.
As with any diet, you need to know what your ideal weight is –
or should be. To do this you have to consider two things:
your ideal body weight
your target anti-aging weight
Of course, body type, medical conditions and bone structure
will also need to be considered. Since our focus here is on
anti-aging, we will skip the first target (your ideal body weight)
and concentrate instead simply on your anti-aging weight.
So how do you determine you’re anti-again target weight?
Women should begin with the premise that they should begin
with 100 pounds and add five pounds for every inch you are
over 5 feet tall. So if you are 5 feet, 5 inches tall, you would
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start with 100 and add 25 (5 lbs for every inch over five feet),
equaling 125 pounds.
Next, add or subtract that number based on your bone
structure. Big ones add a few pounds and small bones
subtract or stay at that ideal weight.
To determine your target anti-aging weight, subtract 10-15%
from that original weight. That makes our 125 pound example
112-118 pounds.
In my opinion, that is too thin, but that is how anti-aging target
weight is calculated.
Men do this calculation a bit differently. Hey begin with a 106
pound base weight and add 6 pounds f-r every inch over 5
feet. Then add 3-5 pounds depending on your frame. Finally
subtract 10-15% for your target anti-aging target weight.
To lose weight steadily, most experts agree to maintain a diet
of 1500-200 calories and continue to exercise. You will need
to burn an additional 1200 calories to lose a single pound and
eat at least 500 calories less per day than you normally do in
order to lose a single pound per week.
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The Role Antioxidants Play in the Anti-Aging Diet
Antioxidants help free the body of dangerous free radicals that
could be harming our health and shortening our lives. As we
age, our metabolism, body systems organs and skin become
less effective. That is why it is so important to only take in
foods that are designed to decrease the stress on our bodies
and make it last longer.
Developing an anti- aging diet consists of taking in foods that
are rich in antioxidants and fiber and are low in saturated fats.
This translates into eating lots of dark leafy vegetables and
brightly colored fruits, vegetables, legumes, and grains that
contain plenty of nutrients and fatty acids.
So which foods are high in both fatty acids and antioxidants?
Here are 20 of the most nutritious foods you can feed your
body:
small red beans
wild blueberries
red kidney beans
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pinto beans
blueberries
cranberries
artichoke hearts
blackberries
prunes
raspberries
strawberries
red delicious apples
granny smith apples
pecans
cherries
black plums
russet potatoes
black beans
plums
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gala apples.
To ensure that you are getting enough antioxidants in your
diet, strive for 5-8 servings per day.
All foods fall into three categories when it comes to how they
react on a cellular level:
1. pro-inflammatory
2. neutral
3. anti-inflammatory
To keep yourself looking and feeling younger, you want to eat
as many anti-inflammatory and neutral foods as possible.
Stay clear of foods that are pro-inflammatory because they
tend to speed up the again process.
Here is a list of good anti-inflammatory foods to add to your
diet plan:
Fish: the American Heart Association recommends eating fish
at least twice a week. To get more omega 3 fatty acids, strive
to eat at least some cold water fish like mackerel, anchovies
and salmon.
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Fruits and Vegetables: for best anti-aging effects, eat at least
5 servings per day.
Whole Grains: Eating 3 servings of whole grains per day will
increase your fiber content, give you important phytonutrients
and help lower your cholesterol – all important anti-aging
factors.
Legumes: offering a lot of nutritional value for very little
calories, beans should be eaten 3-4 times per day.
Yogurt: gives you all the nutritional benefits of other dairy
products, plus probiotics which can help you fight bad
bacteria.
Nuts: a good source of B vitamins, nuts contain healthy fats
that help the skin remain younger looking.
Water: your entire body needs water. Without proper hydration,
your organs and skin suffer. Drinking at least 4-8 glasses of
purified water per day can help increase circulation, flush
toxins from the body and keep skin looking smooth and fresh.
Others: in addition to the important foods mentioned above,
here are a few additional anti-aging foods to consider adding
to your diet:
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acai fruit/berries
garlic
leeks
scallions
chives
shallots
hot peppers
wheat grass
buckwheat
lentils
sprouts
kefir
Anti-aging begins on the inside with a pro-longevity program
that includes a healthy diet. Slowly replace those bad food
choices with better, healthier ones. Once you begin making
these important changes, you’ll see a difference in the way you
look and how you feel. That will make it easier to continue on
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your program to completely eliminate the bad foods from your
diet.
The Role Vitamins and Minerals Play in the Anti-Aging
Battle
Your body needs all sorts of vitamins to remain healthy and
stay young. Not all of them are antioxidants and that’s okay.
Different vitamins accomplish different goals. Your job is to
make sure that your body gets enough of everything it needs.
But how can you be sure that you’re getting enough of each?
That’s a tricky question.
The government has come up with a standard Recommended
Daily Allowance to help people understand how much they
need of specific vitamins and minerals in order to stay healthy.
Unfortunately, these guidelines were established using people
in optimum health as a guide. That means if you are
overweight or have a certain medical condition, you could
need more of certain vitamins than the government suggests.
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This is important to keep in mind, because if you fall below the
standard RDA allowance, the odds are good that you aren’t
coming close to meeting your bodies real needs; especially
when it come to fighting again. Use the RDA guidelines as a
baseline only in establishing a good diet. Meeting those
recommendations are great, but they aren’t going to be
enough when trying to feed your body an anti-aging diet. This
is going to require boosting those recommendations even
higher.
Not sure what you need to stay healthy, let alone keep yourself
from aging prematurely? Here is a breakdown of the major
antioxidants vitamins and minerals you need, along with
dosage recommendations under several situations:
Retinol Carotene (vitamin A)
A fat soluble vitamin, retinol helps to preserve vision, skin
formation and increases bone growth. Found in liver, eggs and
dairy products such as butter and cheddar cheese, vitamin A
does contain saturated fat, so be careful how much you
consume through the foods you eat. Plain vitamin A can also
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build up toxic levels in your liver, so take care not to exceed
recommended dosages of 5,000-10,000 IU daily.
Beta Carotene (vitamin A)
Another form of vitamin A is beta carotene, a potent
antioxidant that helps kill off free radicals in the body. Beta
carotene is considered carotenoids, which is creates the
colors red, orange, yellow and green in many fruits and
vegetables. The deeper the color, the more vitamin A that food
holds.
Some good foods that contain high levels of beta carotene
include: carrots, sweet potatoes, swiss chard, chili peppers,
capsicum, spinach and mangoes.
The Alliance of Aging Research recommends 10 mg (17,000
IU) to 30 mg ( 50,000 iu) of beta carotene per day for best
antioxidant results. One 8 ounce cup of carrot juice will give
you about 24-25 mg of beta carotin, while one medium sweet
potato equals about 10 mg.
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Vitamin C
An absorbic acid, vitamin C must be ingested through food or
supplementation since our bodies are unable to produce it on
its own. The building block of healthy connective tissue, bones
and teeth, vitamin C helps to boost the immune system and
increase white blood cell levels. It has been linked to younger
looking skin as well as longevity. Vitamin C is known to
regenerate vitamin E and glutathione in the body which is
wonderful for anti-aging purposes. It is best taken 2-3 times
per day since the kidneys tend to excrete it quickly. In most
cases 100-1,000 mg per day is necessary to obtain the full
anti-aging effect.
Here are some good sources of vitamin C in the foods you eat:
Guava
Chili peppers
Capsicum
Strawberries
Papaya
Brussels sprouts
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Red cabbage
Oranges
Kiwi
Broccoli
Any red fruit or veggie
B Vitamins
The B vitamins contain 8 different vitamins often called the B
Family or B Complex. The 8 B vitamins include:
B-1 (thiamine): essential for mental health and clarity and cell
growth, thiamine must be replenished daily since the body
cannot store it. Yeast, sunflower seeds and peanuts are great
souse of vitamin B1
B-2 (riboflavin): the body cannot grow cells or release energy
without enough B2. Overcooking and processing tends to
destroy B2 in foods, so be careful to only cook these foods
lightly. Yeasts, tomato sauce, meat and dairy are good source
for vitamin b2.
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B-3 (niacin): cells cannot function properly without sufficient
amounts of niacin. Be careful though because taking in more
than 3 grams a day can cause kidney damage and blood
vessel problems. Foods that contain niacin include yeast
extract, tune, lean meat and peanuts.
B-5 (Pantothenic acid): this vitamin helps to convert energy
and is essential for vitamin D, hormones and RBS synthesis.
B-6(pyridoxine): this B vitamin converts amino acids to protein
and synthesizes enzymes o help prevent heart disease. Don’t
take more than 50 mg a day though because high levels can
cause nerve damage. Lentils, salmon, squid, turkey, lean beef
and backed potatoes are good sources of B-6.
Biotin: helps to break down fat, carbohydrates and protein and
turn them into energy.
Folic Acid: essential for cell growth and cell division, it also
helps to prevent heart disease and birth defects.
B-12 (cobalamine): helps to make red blood cells and coverts
fat, carbohydrates and protein into energy. It also helps to
prevent heart disease.
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Most people get enough B-vitamins through the food they eat,
except for B12 and folic acid. These may need to be
supplemented in people over the age of 60. People in their 80’s
and above almost always need to take B vitamin supplements
to maintain adequate levels of B12 and folic acid.
Vitamin D
Necessary to help fight fragile bones and decrease your
chances of getting osteoporosis or osteomalacia (bone
thinning), as well as to keep skin strong and healthy, vitamin D
is only produced by the skin when it some in contact with
enough natural sunlight. As we age, our bodies tend to
produce less vitamin D so supplements ranging from 2000-
6000 IU a day are needed over the age of 70. Dairy and fish are
excellent sources of vitamin D.
Vitamin E
A powerful antioxidant, this fat soluble vitamin works to
protect cell membranes from damage. It also works to free the
body of toxins, free radicals and fight against cancer. Vitamin
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E is also good at repairing skin damage caused by the sun. It
can be used topically or orally. The normal dosage is 25 IU per
day, but for anti-aging purposes about 400 IU’s a day are
needed. Caution: doses over 800 iu a day can cause blood
thinning. High blood pressure and headaches. Vitamin E
supplements are not recommended for those taking anti-
coagulation therapy.
Foods that are high in vitamin E include: wheat germ oil,
sunflower oil, safflower oil, polyunsaturated spread, sun dried
tomatoes, shelled hazelnuts, almonds and cod liver oil.
Vitamin K
Often overlooked as an antioxidant vitamin, vitamin K helps to
regulate calcium in the blood and increase hormone
interleukin 6 which can cause inflammation in the body as you
age. This may result in arthritis, Alzheimer’s and
cardiovascular disease. No set doses of vitamin K have been
established, so talk with your doctor as to how much to take.
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Omega 3 Fatty Acids
A common group of unsaturated fatty acids, omega 3’s known
as DHS’s and EPA’s are every healthy and have been linked to
preventing all sorts of health problems including
cardiovascular disease, stokes, heart attacks, and high blood
pressure, while also decreasing depression and inflammatory
responses in those who take it regularly.
The American Heart Association recommends 500 mg of fish
oil per day, while the National Institute of Health recommends
650 mg. per day. For best anti-aging results 10 mg a day is
needed.
Coenzyme Q-10
Produced naturally in the body until about age 10, CoQ-10 is a
water soluble vitamin that is needed for the production of
energy in cells. Organ meats, sardines, soy and peanuts all
contain small amounts of coenzyme Q-10. Those suffering
with chronic conditions should take 50-150 mg per day, while
30 mg is sufficient for healthy adults.
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Used to combat heart disease, CoQ-10 is also known to boost
the immune system; helps users maintain a healthy weight
and fight fatigue and Alzheimer’s’ disease.
Glutamine
Found in protein, this non-essential amino acid works as a
neurotransmitter and is vital for normal brain function to
occur. It also promotes healing. For anti-aging purposes 500-
2000 mg per day is needed.
Lipoic Acid/Alpha Lipoic Acid
Thought to be a universal antioxidant, Lipoic acid helps other
antioxidants work better in the body. It can cross the blood-
brain connections, which other antioxidants cannot, plus it can
actually regenerate other antioxidants. A standard does is
500-1000 ml pr day.
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L-Alpha-Glycerylphosphorylcholine (GPC)
In the form of chlorine, GPC has can protect your cognitive
ability as you age. Your doctor can tell you what dosage is
safe.
Minerals
The body needs certain minerals to work and develop. Without
them it cannot regulate fluids, enzymes and hormones. Some
good sources of minerals include: dairy, buts, soybeans, green
leafy vegetables, table salt, legumes, whole grains, bananas,
red meat and spinach.
Calcium
Important for bone strength, nerve action and muscle strength
this anti-age fighter can also help prevent some cancers. Most
adults need 200-1,000 mg of calcium a day to stay healthy
and protect their bones. Too much calcium however can result
in kidney stones. Be sure to take it with plenty of water. Some
foods rich in calcium include: parmesan cheese, reduced
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cheddar cheese, sesame seeds, tofu, almonds, soy, beans,
spinach, muesli and white chocolate.
Magnesium
Works to help keep bones strong and healthy. It also helps to
regulate sodium in the body and is a cofactor to over 300
different enzymes. The normal dose for females is 300 mg and
400 for males.
Almonds, hazelnuts and cashews are all excellent sources of
magnesium as well as shredded wheat. Note: heavy alcohol
use inhibits magnesium absorption in the body.
Potassium
Cells need potassium to work and regenerate. No human being
can live without it. Potassium also works well to help regulate
the heart, nerves, and blood pressure. The ideal ratio for anti -
aging purposes is 5:1 or 3500mg per day. Your doctor can help
you decide how much of a potassium supplement you may
need after reviewing your normal eating habits.
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Selenium
An essential trace mineral, this powerful antioxidant is an
important building block for other antioxidants. It helps to
neutralize free radicals in the body, rendering them harmless.
It is great at preventing premature aging and gives hair and
skin a healthier, more youthful appearance. Selenium also
works well at regulating hormones, which can also help you
look and feel younger. Garlic, grains, seafood and sunflower
seeds re great sources of selenium. Brazil nuts contain about
100 mg per ounce which is half of what you need daily for the
best anti-aging effects.
Zinc
Produced by the thymus gland (which produces all-important
T-cells), zinc helps to boost immunity and fight off intruders.
Since zinc is produced in the thymus and the gland often
shrinks with age, supplementation is often recommended for
older adults. Seafood, cereals, buts and seeds are high in zinc,
but may not be absorbed properly by the body because of the
fiber these foods contain. That is why most doctors
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recommend a supplement dose of 15-30 g dose for people
under the age of 70 and 50 mg. for those over 70.
Chromium
Works to reduce insulin and blood sugar levels, chromium
promotes a rise in the anti-aging hormone DHEA. Since
normal chromium levels decrease every 10 years, an anti-
aging dose of 200-400 mcg per day is needed. Good dietary
source of chromium include broccoli, barley, lobster tail and
mushrooms.
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Fight Aging with the Right Herbs
Herbs have been used for centuries to help battle disease and
ease the fight against aging. Used properly herbal remedies
are a wonderful –and natural – way to fight aging by aiding in
circulation, bringing oxygen and nutrients to cells, and reverse
the effects of poor choices in the past. To top it off, herbs can
help cells rejuvenate and multiply faster, replacing old aging
cells, with newer, healthier and more vibrant ones. This is
especially true when it come to fixing aging skin.
Below you will find the best herbs used in battling old age:
Ginkgo Biloba
A wonderful astringent, antifungal and anti bacterial her,
gingko is used for many health and aging purposes. Here are
just a few:
clears bronchial tubes for easier breathing
clears blood vessels for better circulation
stops memory loss
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decreases inflammation throughout the body
alleviates mood swings
stabilizes heart rhythms
cures erectile dysfunction caused by poor blood flow to
the penis
improves kidney function
improves vascular dilation
slows down the progression of Alzheimer’s disease
For most people 30 mg taken two to three times a day is
sufficient. Be patient though because it can take two months
to see any improvement in your symptoms.
Note: gingko Biloba can thin the blood so be sure to discuss
its use and dosages with your doctor.
Gotu Kola-Indian Pennywort
An herb sued to rejuvenate brain nerves and brain cells, it is
used to help keep senility at bay. It is also sued to help heal
wounds in patients who have a hard time healing. It works by
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depressing action to the central nervous system and can also
have these benefits:
improving circulation
stimulate hair growth
relieves arthritis symptoms
improves liver function
increases vasculization of connective tissues
heals wounds faster
treats eczema and psoriasis
promotes skin health/healing
strengthens veins and arteries
Gotu Kola can be used internally or externally with doses of
600 mg taken three times a day. To sue externally for wound
care and skin health mix the herb with water and apply directly
on the affected area.
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Milk Thistle
This is an antioxidant that works specifically for better liver
function by preventing toxins from entering or altering the
membrane of the liver. It also helps to produce new cells.
Other benefits include:
minimizes the effects of chemotherapy
treats mushroom poisoning
heals gallbladder disease heals cirrhosis
Milk thistle should be taken in capsules of 140 or 175 mg,
taken two or three times per day.
Black Cohosh
A wonderful menopause healer, black cohosh is known for its
beneficial effects against mood swings and hot flashes in
older women. It is also used to treat arthritis and rheumatism
and can also decrease cholesterol and blood pressure in some
patients. It is best taken as a liquid extract (40-60% alcohol)
which is equal to 40 mg of dried black cohosh root. Taking 5 g
or more of this herb can be toxic.
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Saw Palmetto
A wonderful libido enhancer for any age, it is also credited for
aiding in the healing of other prostate problems. Dosage
recommendations are for 320 mg taken 1-2 times per day.
Hawthorne
An popular antioxidant and dietetic sued to destabilize heart
rhythm, rate, blood pressure and coronary blood flow,
Hawthorne is also known to help prevent/cure circulatory
disorders, blood pressure problems, heart issues and
improving circulation and memory.
Doses range from 160-900 mg taken daily under a doctor's
supervision. Note: the herb must be taken for 1-2 months
before any benefits are seen.
Green tea
A powerful antioxidant that is full of flavonoids, Catechins and
polyphenols, green tea helps cells maintain their structural
integrity and keeps abnormal cell colonies as are found in
cancer to form. Other benefits include heart health, boosted
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immune systems, weight loss, memory gain and more energy.
Drinking just one cup of green tea a day can offer all of these
benefits.
As you can see, herbs are a completely safe and natural way to
increase your health and boost your anti-aging program. When
used with proper diet and exercise, these supplements can
help you add years to your lifespan and give you a more active
and enjoyable future.
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Exercise: The Key to Healthy Aging
A healthy lifestyle requires regular exercise. Too little exercise
and you will age quicker than necessary. The body needs
exercise to stay healthy and slow down the aging process. It
keeps muscles tone, bones strong and organs working well. It
also helps your cells rejuvenate faster. One study completed at
the Internal medicine in London (2008) showed that people
who exercise actually have cells that resemble others 10 years
their junior. Amazing!
This doesn’t mean you have to become an exercise fanatic.
You simply have to move. A brisk walk taken for a half an hour
a day or even gardening is really all that’s needed. Adding a bit
of aerobic and weight training once or twice a week can help
you maintain good balcned, posture circulation and prevent
fractures and osteoporosis.
But how much do you really know about exercise? If you are
like most people, you have fallen for one or more of these
exercise and fitness myths:
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Myth: You need to sweat in order to get a good workout
Fact: the amount of sweat you excrete during a workout really
has little to do with how good your workout is. Sweat is simply
a sign that your internal temperature has risen.
Myth: If you stop working out, your muscles will turn to fat
Fact: This is impossible. What really happens to people who
stop exercising is that their muscles shrink and if they
continue to take in more calories than they are burning on a
daily basis, fat begins to build up where those muscles once
were.
Myth: I can lose more weight by training harder
Fact: Actually the exact opposite may happen. If you run until
you are exhausted, your body may perceive this as a threat
(after all you must be running away from some danger) and it
may react by storing fat for the next emergency. This can have
the opposite effect of what you want. So why are most runners
so thin? Because they have given their bodies time to adapt to
their workouts and have built their progression slowly over a
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period of time. So be careful how quickly you try to beef up
those workouts. Go slowly at first until your body adjusts and
then keep increasing your workout in a way that will not enact
your body’s emergency response.
Myth: pain is good when working out
Fact: pain is a sign of trouble, not success. While you should
expect some soreness and discomfort when trying a new
workout or increasing your workout, you should never feel
outright pain. An acute pain is your signal that something is
wrong and you need to stop. If you continue to work out at this
rate you will cause inflammation to occur which will cause
more problems
Myth: everyone gains weight as they age
Fact: yes, your metabolism does slow after age 35, the fact is if
you eat healthily and continue to exercise you should be able
to stave off that mid-age spread. Eve older adults who's
metabolism has slowed and are experiencing some degree of
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muscle loss due to age can reverse these effects with proper
diet and plenty of resistance training.
Myth: if you rent; sore, your workout was too weak
Fact: if you continue to experience muscle soreness after a
few workouts, then you are probably overtraining. This can
lead to injury and the inability to continue exercising, which is
detrimental to your health and fitness goals.
Myth: lifting weights will make me bulk up
Fact: no worries here, especially for women. If you are female,
your body ahs much less of the muscle building hormones
needed to bulk up, so unless you are trying to do just that a
basic workout with weights isn’t going to result in any major
muscle building., It will, however, help you tone and sooth out
those weakened muscles.
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Myth: the ire crunches I do the smaller my stomach will get
Fact: targeted body part reduction is an outright lie! Body fat
reduction is a total body concept. You can tone weak muscles
in specific areas and larger fat reserves will be lost first, but
you simply cannot target a single body part for reduction
without working on the body as a whole.
Now that you know the truth about proper exercise and fitness,
it's time to devise a healthy exercise regime that you can
follow. Let’s look at the proper way to lose weight, maintain
your health and stay vital strong and younger looking for years
to come:
Get a physical
Everyone needs to get a physical before starting any new
health regime. This is especially so for seniors. Have your
doctor check you for high blood pressure, diabetes, joint
problems, vitamin deficiencies, hereditary traits, heart disease
and more before drastically changing your eating and exercise
program. This is a good time to discuss with your doctor your
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overall health and fitness goals and allow him/her to help you
devise a plan that you can stick with and that will enhance
your health and well bring.
Complete a Health History
Now is the time to take a closer look at both your personal and
your family health history. Look for trends or concerns that
need to be addressed. For instance, if diabetes runs in your
family, take steps to alter your diet to ward off the disease.
Take Stock of Your Medications
Every medication you take is going to have some affect on
your health. For instance, some medications make it harder for
your heart to respond to exercise, while others affect the way
your body metabolizes foods and nutrients. Make sure to
discuss the side effects of all medications with your doctor
and fitness coach so that you can alter your diet and exercise
routine for better results.
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Know Your Weight and Body Mass
Most people want to shed a few pounds. But, consider what
kind of weight you are losing. If you don’t consider your overall
body mass, then you could be at risk of losing important
muscle. Have a trained professional assess your overall body
composition to figure out the best exercise and weight loss
plan. Keep in mind that as you get closer to your weight loss
goals, your body composition should be reevaluated to help
you maintain strength, endurance and vitality.
Do a Structural Assessment
Not everyone can exercise in the same manner. If you have
medical issues or have been injured in the past, you could
have some limitations or need alterations in order to get the
most out of your workout. Have a professional trainer do a
structural assessment to help you create the absolute best
workout for your body. The plan will outline ways to adjust
your exercise plan to best meet your needs and overcome any
limitations you may have.
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Don’t Skip the Cardio
Cardiovascular exercise is must for everyone – no matter what
your age. The foundation of any good workout, cardio delivers
nutrients from the digestive system, uptakes oxygen from
breathing straight to the body’s cells and takes waste gasses
out of cells.
Cardiovascular exercise also helps the body deliver and
absorb nutrients better while also helping the body get rid of
toxins that could be making it sick.
When performing cardio exercise, you want to be sure that you
are hitting your target heart rate. To figure out what that
should be try this:
relax quietly for one hour and then take your pulse (count
the beats for one minute)
this is your resting heart rate
next take 220 and subtract your age and then subtract
your resting heart rate and times that number by 0.6.
Now add your resting heart rate back in and that sum is
your target heart rate during cardio exercise.
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When exercising, bring your heart rate to that number (but
don’t exceed it) and try to keep it there for at least 20-30
minutes. Do this three times a week for best results.
Add In Some Resistance Training
The fastest way to firm up and tone your body is through
resistance training. It tones muscles and gives the body shape
and curves. By adding resistance training to your exercise plan
a few times a week you will give your body the chance to build
strength and endurance. This will give you more energy and
the ability to lose more unwanted weight since muscle burns
calories faster than fat.
Don’t Forget to Exercise Your Brain
Exercising your body is great way to get healthy and remain
younger looking. But don’t forget your brain – it needs
exercise too! Mental exercise can help you remain mentally
sharp. Doing simple things like working through puzzles or
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brain teasers are a good way to start, staving of mental
declines as your age.
Exercising both body and brain is essential to staying young. It
makes you look younger, feel younger and yes, act younger.
Take time every day to enjoy some physical and mental
activities. Thirty minutes is all you need to give your body
exactly what it needs to stay healthy and feel younger.
Keeping Your Skin Looking Younger
Our skin is a reflection of how we treat our bodies. Eat poorly;
fail to exercise; sit in the sun and simply take rotten care of
your body and your skin is going to show it. Before long you
will be dealing with wrinkles sagging and thinning skin, dark
spots and more. If you want to look younger, start by
incorporating these anti-aging secrets into your daily routine:
Stop Smoking! Cigarettes are horrible for your skin. Even
living with a smoker could be detrimental to your anti-
aging program. Toxins found in cigarette smoke dry out
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the skin, and strip it of vitamin C which makes it wrinkle
faster.
Get out of the Sun! We all know that the sun damages the
skin. It not only causes skin cancer, but it dries out the
skin, giving it a leathery, saggy and wrinkled appearance.
Sun damaged skin looks old before its time.
Unfortunately for many, the most damage is inflicted in
our teens and 20’s before we know better. But, that
doesn’t mean you can’t take better care of your skin now
and reverse some of that damage. Never go outside
without sun block, wear a hat during peak sun hours (10
am to 4 pm) and avoid tanning.
Get Moving! Failing to exercise leads to slack muscle
tone and poor circulation, which can cause the skin to
sag and cellulite to appear.
Avoid Alcohol! Even a few drinks can have a detrimental
effect on your skin. Alcohol dilates blood vessels near the
skins’ surface, increasing blood flow. Over time, these
blood vessels become damaged, which can make the
skin look flushed and mottled.
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Stop the Stress! If here is one thing you can do to reverse
aging is to distress your life. The more stress you are
under, the more lines will appear on your face. Even if
under stress, try to change the expression on your face
throughout the day to keep lines and burrows from
forming. And smile! Not only will it make you look
younger, but research shows it will help you feel better
too.
Get More Sleep! A lack of sleep can lead to dark circles
under your eyes, bags underneath and sagging skin. The
best way to look fresh and healthy is to get at least 8
hours of quality sleep each night.
Drink More Water! Few people drink enough water to
satisfy your cells craving. Lack of hydration is horrible for
your skin and will results in more wrinkles. Drink at least
608 glasses of clear water each day.
Want to give your skin what it needs to look younger and
healthier? Try some of these vitamin protocols:
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Vitamin A
Used either internally or externally, vitamin a can help to
reduce wrinkles, fade brown spots and smooth roughness. It
can also help to diminish stretch marks and cellulite by
increasing collagen prediction. When used externally, be sure
to rub the cream on your skin at night because the sun
deactivates vitamin A.
Vitamin B
Used as a cream to help boost fatty acid production in the
skin. Vitamin B cram is great at getting rid of dark spots on the
skin.
Vitamin C
Absorbic acid is an antioxidant that fights free radical damage
and helps to reverse sun damage. It is also good at healing the
skin and boosting collagen production which reduces
wrinkles. Take with vitamin E for best results.
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Vitamin E
Another great antioxidant that fights free radicals the damage
they cause, vitamin E works to rehydrate the skin and can also
work as an anti-inflammatory. It can be used externally or
internally.
Vitamin K
Used topically to heal bruised skin, it is also great at reducing
the appearance of spider veins. Best if used with retinol and
applied nightly.
Alpha Hydroxy Acids
Helps to exfoliate the skin, reduce wrinkles and stimulate
collagen production. Best used externally with a moisturizer.
Alpha Lipoic Acid
Easily absorbed into the skin, this strong antioxidant helps
other vitamins work to help eliminate fine lines in the skin.
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Allantoin
An exfoliate found in many skin creams, it also helps to
promote new skin cell growth.
Copper Peptides
Used topically, copper helps to promote collagen and elastic
production in the skin. This, of course, helps to reduce again
and prevent wrinkles.
DMAE
Used topically to improve skin firmness
Estrogen
Apply topically to reduce wrinkles and increase skin elasticity.
Lycopene
Helps protect the skin against sun damage. It can be used
internally or externally.
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Witch Hazel
Used topically to help keep skin tone.
There are so many products on the market right now that
promise big results when it comes to keeping your skin wrinkle
free. However, the best thing you can do for your skin is treat it
tenderly and use products that contain some of the vitamins,
minerals and herbs described above. You can’t keep your skin
from again altogether, but you can minimize the effects of time
by giving it what it needs to continue to produce collagen and
stay moisturized and elastic.
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Conclusion
Aging is a process. So is anti-aging. Finding ways to fight
aging takes time and it involves changing the way you think
and the way you live. For some people the changes may be
minimal, but many of you will find that big diet and lifestyle
changes are needed to slow down the gain process and look
and feel younger. Take your time, remember, there is no magic
bullet and no quick fix. Small changes are always better than
no changes and anything you do to treat your body (and skin)
better is going to have an effect.
Consider ways you can change your eating habits to better
support your body and add some supplements to your daily
routine. Get up and get moving and watch as your body begins
to respond.
Staying young longer requires a multifaceted approach. It isn’t
just about nutrition and exercise. It’s also about your frame of
mind. If you think old you will act old and if you don’t allow
love and happiness into your life your body will respond in a
negative manner.
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We can all live long and healthy lives. But, it’s up to us to
recognize the things we are doing wrong and make the
changes necessary. Living a healthy life filled with whole
foods, lots of activities, and loving relationships all contribute
to longevity. These factors all work together to make us happy,
healthy and fulfilled. Science is constantly showing us new
ways to enjoy life more. Take heed. The information is out
there. Use it to create your best life ever and enjoy the years
(and decades) to come.