Dr. Lam Author of
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Anti-aging Protocol
10 Weeks to A Younger You!
It's Simple - Do step 1 on week 1; step 1 and 2 on week 2; step 1, 2 and 3 on week 3 and so on.....
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Increase your sleep. You know when you are getting enough rest when you wake up spontaneously without an alarm clock. Sleep deprivation is the number one and most the frequently overlook cause of premature aging. It is important to sleep in total darkness. Having enough sleep is an integral part of a comprehensive anti-aging program. |
| Increase your internal release of growth hormone by strength training of your
large
muscle groups ( back,
chest, and thigh) 3 times a week ,15 minutes each time and intensive aerobics
exercise 30 minutes a day every day. You can break down your exercises
into blocks of 10 minutes each. Addition benefits includes enhanced
cardiovascular health , prevention of
Osteoporosis
and Osteoarthritis, delay onset of
Alzheimher's
Disease,
wrinkles,
menopause and
andropause. |
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Cut down calorie intake. Eat a
modified Mediterranean
diet to 70% full with each meal, and take desserts
only at lunch. Avoid
low
fat diets. Your body automatically readjust itself to a lower rate of
metabolism and become more efficient in its use of energy as you eat less. You
will find more energy after the adjustment period. In addition,
growth
hormone release is increased with
calorie
restriction. |
| Increase your
green leafy vegetables intake.
At least
10-15 servings a day .They are high in fibers,
minerals, antioxidants
and low in calories. They also boost the
immune
system and prevent
cancer,
the number one killer. Stay
with vegetables that are grown above the ground such as
Broccoli and
tomato
and avoid underground vegetables such as potatoes, carrots, and yams. |
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Reduce your
stress.
Stress kills. It elevates
blood
pressure, risk
of heart attack , an cortisol, a pro-aging hormone. The
risk of
irregular heart beat also goes up substantially. Develop a personal stress release
plan like meditation, deep breathing exercises,
tai chi,
yoga, music appreciation,
shopping, or a warm bath. |
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Increase pure filtered water
consumption. Most of us are
dehydrated
and not aware.
Bottled
water is the next best. Avoid
tap
water. Start the morning with 2 full glasses of warm water
detoxify
your body. Limit your anti-aging fluid to water and carry a water bottle around with you during the day. Many
are not aware that one of the most common cause of high blood pressure and
gastric pain is dehydration. |
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Reduce fruit juice.
Fruit juice contains little to no
fiber.
Fructose from the juice increases
sugar,
triglyceride , and contribute to
artheroscleroses,
sugar intolerance(Syndrome X) , and diabetes
. Avoid
milk,
coffee
and tea
as much as possible. |
| Reduce
trans
fat
intake. Trans-fat is commonly found in shortening used to make
French fries and commercially prepared fast foods and cookies. It is the number
one cause of
cardiovascular
disease. Stay with
monounsaturated
fat such as olive oil
. Butter
is better than
margarine. Moderate consumption of
saturated
fat (30% of diet) from
meat
or consuming 1 egg a day will not cause a marked increase blood
cholesterol
level, but taking trans-fat
will. |
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Reduce refined
sugar rice, wheat, and corn products. These are all high glycemic index food. Sugar is a socially acceptable
addiction and the number one cause of degenerative
diseases associated with aging, including
obesity,
diabetes,
cancer,
and atherosclerosis |
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Protect your cells against
free radicals of the time by taking in
optimum amount of age essential
supplements
far higher than the
RDA. Key age essential nutrients include
beta-carotene,
vitamin C
, E,
selenium,
magnesium,
chromium, and
herbs. Avoid
iron
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