⌦ Free Format Kindle 廬 Ten Years Younger: The Amazing Ten Week Plan to Look Better, Feel Better, and Turn Back the Clock PDF by Steven Masley M.D. ᠈ CHAPTER 1The Accelerated Aging Epidemic Today, nearly half of all Americans are getting old before their time, suffering all kinds of age related symptoms at alarmingly younger ages I call this Accelerated Aging Syndrome, and it is fast becoming an epidemic in this country Quite simply, accelerated aging is a faster than normal deterioration in the functioning of your body and mind In my practice, Ive seen it begin with a subtle shift in body shapean expanding waistline or shrinking musclescaused by indulgent eating, lack of exercise, and yo yo dieting Your energy decreases while your cholesterol, blood sugar, and blood pressure levels climb Youre tired and achy all the time Your libido dwindles, your muscles sag, and your skin looks dull You just dont feel like you can keep up with your job, your kids, and your routine the way you used to Perhaps most upsetting are symptoms of memory loss, which only add to your level of discouragement and distress You realize that you feel oldeven if youre not So why is this happening to so many of us these days Unfortunately, changes in the American diet and lifestyle have conspired to make us age rapidly Before we can begin the process of becoming ten years younger, we need to understand these aging enemieswhat I call aging acceleratorsand how they impact our daily lives Aging Accelerator 1 Oxidative Stress Catherine, a 36 year old woman living in Olympia, Washington, seemed to be sick all the time If she wasnt ghting upper respiratory infections, she was in my ofce complaining of sinus headaches or intestinal cramping She couldnt think clearly she seemed depressed she ached all over I saw her once every three weeks for a whole year for one issue or another Its because of that darned ofce building, she told me Its one of those sick buildingsyou know, the kind that has no windows Were all breathing the same air all the time Were constantly passing colds on to each other It never occurred to Catherine that the fact that she never exercised and ate poorly could be the source of her illnesses She was always looking for a quick x for her problems, requesting prescriptions for antibiotics and anti inammatory medications Although I could appreciate her frustration, I believed Catherines workplace had nothing to do with her situation She was suffering from a disorder that often lies hidden and goes undiagnoseda condition called oxidative stress At rst she resisted my suggestions that a healthier lifestyle might be her ticket to a better life But after a frustrating year of illness, Catherine nally agreed to try the Ten Years Younger Diet for a month and to work out at the local gym at least four days a week A month went by, and to my surprise, Catherine hadnt called once After about two months of silence, I became concerned I called her, to be sure nothing terrible had happened How have you been I asked Catherine I havent seen you for a while, and I was worried Fortunately, my fears proved unfounded Oh, Dr Masley, I feel wonderful, Catherine responded I havent felt this well in ten years What is oxidative stressthe mysterious ailment that laid Catherine so low for so long Its a natural process in our bodies that underlies much of what ages us In fact, many of the suggestions Ive included in the Ten Years Younger Program are meant to ght this thief that robs you of your energy, good health, and longevity Oxidative stress is the result of your bodys inability to process free radicals, which are a by product of your bodys natural energy production Every process that creates energy also makes waste products Take your car, for example It burns gas and oxygen to make energy, and exhaust is created as a by product These pollutants must be removed from the engine so that it can run well thats what the tailpipe is for The exhaust that comes out of the tailpipe is packed with pollutants you certainly wouldnt want to breathe it in Your body is no different, only in this case free radicals are the chemical exhaust These biochemical compounds damage your living cells But in addition to the free radicals you produce naturally, you also encounter others from outside sources pesticides, drugs, pollutants, cigarettes, fumes, smog, tobacco smoke, lead, mercury, and cadmium Every cell in your body takes between 10,000 and 100,000 aging hits from free radicals every day, and these micro attacks injure your cells If your lifestyle doesnt protect you against the onslaught of free rad icalsoxidative stressyoull almost certainly suffer premature aging Oxidative stress is the result of an imbalance You generate or encounter too many free radicals without taking in enough antioxidants, anti aging biochemical compounds that are found in foods They turn off free radicals the way a re extinguisher puts out little res, thus slowing aging and enhancing your health These essential nutrients counteract the harmful free radicals your body encounters, and play a critical role in promoting a long and healthy life So how do free radicals make you age They attack not only your cell membranesthe outer walls of each cell in your bodybut also your DNA, causing mutations that impact the function of your cells This assault may even transform a normal cell into one that is cancerous In fact, most cancers develop from normal cells whose DNA has been damaged by free radicals and oxidative stress Free radicals will also age your skin by destroying its structure and speeding the creation of wrinkles In fact, many of the aging scenarios Ill cover in Chapter 2 are due directly to the effects of oxidative stress If youre healthy, however, you will have enough antioxidants to extinguish free radicals, and the limited DNA damage that does occur can be easily repaired The Ten Years Younger Program will help you change and or reverse the damage caused by oxidative stress and will continue to protect you in the future so that you remain healthy as the years go by In Chapter 4, I provide a list of Vitality Foods with high antioxidant activity, and The Ten Years Younger Diet and recipes in Part III are rich in antioxidants as well The Age Busting Fitness regimen and the Relaxation Routine will also decrease your level of chronic oxidative stress It is possible to overcome it, and Ill show you how Aging Accelerator 2 Low Carb, High Protein, High Fat Diets Sharon had been on a popular low carb diet for three months The rst month, she was delighted to nd that, after giving up her cookies, coffee cake, and other high carb treats, she had lost about 6 pounds Only 24 pounds to go, she told herself, happily pulling on a size 12 dress for the rst time in a year Her delight turned to disappointment two months later when shed lost only another 7 pounds Youre on a plateau, a fellow dieter reassured her, but try as she might, she couldnt shed another pound What she did notice, though, was that her energy was agging and she wasnt thinking as clearly as she used to Then, to add insult to injury, her boyfriend, Teddy, complained that she had terrible breath Even worse, once Teddy started his own low carb diet program, he lost all interest in sex Sharon didnt know why Was it because she was tired all the time Was it the bad breath Maybe he didnt nd her attractive any Or was it him Had the low carb diet diminished his libido Soon, given all the unpleasant changes in her life, Sharons favorite doughnuts were calling her name And one day, discouraged, she answered From that moment on, her low carb diet was history Sharon went on to regain all the weight shed lost, plus an extra 5 pounds For the past few years, weve been living in the Age of Atkins, and low carb consciousness has become a way of life for dieters and non dieters alike Many of you will be aware of two studies conducted by Frederick Samaha, M.D., and Gary Foster, Ph.D., that were published in the New England Journal of Medicine in 2003 and showed that an Atkins like diet did in fact yield short term modest weight loss in obese patients, but only when compared against an average American diet that was rich in rened sugar, low in ber, and lacking in healthy fats And within the year the results of the conventional diet and the Atkins diet were about the same Further, the fact that the Atkins diet did not succeed in achieving even a 10 percent weight loss in obese patients in either study suggests that this type of dietary intervention is a failure To top it all off, the dropout rate in the studies was extremely high, as most people nd it next to impossible to sustain this type of eating over the long haul But the effects of the low carb diet are even serious than most people realize, because its not just pounds were talking about The truth is that yo yo dieting on one day, off the next strongly contributes to accelerated aging Not only are these diets difcult to tolerate, but they are actually dangerous and will make you old before your time Rather than melting away the pounds, these regimens are melting the years from your life Heres why Low carb diets lack the ber necessary to lower cholesterol and blood sugar Low carb diets are notorious for pushing high fat meats and cheeses, which have no ber at all Every day your body needs at least 30 grams of ber found in fruits, whole grains, vegetables, beans, and nuts Fiber lowers your cholesterol by binding to it in your gut and preventing it from being absorbed into your bloodstream It also slows the absorption of sugar from your intestines This prevents insulin surges after meals and protects you from developing diabetes Fiber also helps to remove toxins from your digestive tract that can cause low grade inammation throughout your bodyanother major age accelerator see below Low carb diets lack antioxidants As I explained before, antioxidants are health promoting biochemicals found in edible plants that actually slow the aging process in your cells For instance, brous Vitality Foods such as apples, grapefruit, broccoli, and cauliower prevent damage to your cells that can lead to cancer These antioxidant rich foods extinguish free radicals before they do damage to your body But low carb diets shun these nutrient rich foods, for reasons that defy true scientic thinking Diets low in antioxidants also allow cholesterol to be quickly converted into artery clogging plaque Ill explain how in Chapter 2 , and actually promote the death of brain cells The 1 to 2 cups of salad allowed on low carb diets just doesnt cut itand vitamins marketed to low carb dieters supply only a tiny fraction of the vast array of nutrients found in high ber foods Low carb diets are often loaded with saturated fats Some low carb, high protein diets encourage you to eat lots of red meat, bacon, and high fat dairy products such as whipped cream, cheeses, and butter These all contain high levels of saturated fats that clog your arteries Clogged arteries are associated with an increased risk of heart attack, stroke, amputation, and loss in brain functionand you dont have to be over 50 to experience these very negative side effects Further, foods that are loaded with saturated fats are also often high in additives and pesticides that elevate your cancer risk Low carb diets shrink your muscles and weaken exercise performance If you shed than 2 to 3 pounds a week, you can be sure that youre losing muscle than fat Why Because to burn fat, you need an enzyme called lipase, which only allows you to burn at most 2 to 3 pounds of fat a week If you lose any than that, youre clearly losing lean muscle mass instead But when you yo yo, as Sharon did, and go off the diet, youll most likely gain back only the fat, not the muscle A cycle of rapid weight loss losing muscle than fat followed by weight regain gaining fat than muscle leaves you with a higher percentage of body fat and a lower percentage of muscle mass If you cycle on and off these diets several times, you may get abbier, fatter, and weaker over timedenitely not the desired result Low carb diets can cause ketosis Very low carb diets can induce ketosis, a dangerous physical state that occurs with prolonged fasting and the eating of a diet restricted to high fat, low carb foods When youre in a state of ketosis, youre essentially pouring battery acid like compounds into your bloodstream Not surprisingly, this makes you feel ill, and it also suppresses your appetitepart of the gimmick behind the Atkins weight loss claims Unfortunately, ketosis is quite dangerous It can destroy your brain cells as well as your kidneys see below And since ketosis increases acid production, it changes the pH level or acidity of your blood, which can further dull your brain function Low carb diets can cause kidney failure Animal protein in moderation wont hurt your kidneys, but the sheer volume of animal protein in some low carb diets can put signicant stress on them Excess protein is difcult to process, and while most kidneys can manage the added work, some cant In particular, if you have diabetes or signs of metabolic syndrome see Aging Accelerator 3, on page 12 , your kidneys are likely to be injured by excess protein And ketosis appears to worsen this problem considerably Ive seen patients whove pushed themselves into ketosis over and over again in their attempts to lose weight and were later diagnosed with kidney failure Although these patients did eventually drop the low carb, high protein, high fat diet, their kidney function never recovered Now theyre facing kidney transplants Low carb diets speed bone loss osteoporosis Low carb diets are usually decient in calcium and magnesium, two minerals critical for the health of your bones But thats not the whole story Excess animal protein than 6 to 8 ounces of meat, poultry, or sh daily can also deplete calcium from your bones Heres how Animal protein is acidic, and the extra acid you take in from a diet high in animal protein can make your blood acidic too Your body has a wonderful built in mechanism to prevent this from happening It sucks calcium from your bones to neutralize any changes in your bloods acidity Unfortunately, the calcium thats now in your blood is passed out of your body in the urine, ultimately weakening your bones Considering that average Americans dont come close to consuming enough calcium, people with a lifetime history of excessive animal protein intake risk spending their nal years disabled in nursing homes with hip or spinal fractures From the Hardcover edition.Dr Steven Masley leads the way for anyone searching for the keys to extend not only lifespan, but healthspan as well A stand out program for turning back the clock that makes these goals a reality David Perlmutter, M.D., F.A.C.N., author of The Better Brain BookA fantastic, no excuses plan that will take off the years, inside and out Ten Years Younger should be 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- Ten Years Younger: The Amazing Ten Week Plan to Look Better, Feel Better, and Turn Back the Clock
- Format Kindle
- 400 pages
- Steven Masley M.D.
- 09 December 2017 Steven Masley M.D.