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24 19
Note: The information in this book is true and complete to the best
of our knowledge. This book is intended only as an informative
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way is this book intended to replace, countermand, or conflict with
the advice given to you by your own physician. The ultimate
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Copyright © 2021 by Ann Louise Gittleman

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Library of Congress Cataloging-in-Publication Data

Names: Gittleman, Ann Louise, author.
Title: Radical longevity : the powerful plan to sharpen your brain,
strengthen your body, and reverse the symptoms of aging / Ann
Louise Gittleman.
Description: New York : Hachette Go, [2021] | Includes
bibliographical references and index.
Identifiers: LCCN 2020044331 | ISBN 9780738286167 (hardcover) |
ISBN 9780306874840 (ebook)
Subjects: LCSH: Longevity—Popular works. | Aging—Prevention—
Popular works. | Cells—Aging—Popular works.
Classification: LCC RA776.75.G566 2021 | DDC 612.6/8—dc23
LC record available at https://lccn.loc.gov/2020044331
ISBNs: 978-0-7382-8616-7 (hardcover); 978-0-306-87484-0 (ebook)

E3-20210407-JV-NF-ORI
CONTENTS

Cover
Title Page
Copyright
Dedication
Introduction: A New Approach to Aging
The Radical Longevity Self-Assessment

PART ONE: 7 New Rules for Radical Longevity

1 New Rule #1: Immunity Is Everything
2 New Rule #2: Take on Toxic Overload
3 New Rule #3: Stop AGEs (Advanced Glycation End Products)
4 New Rule #4: Free up Fascia for Youthful Movement
5 New Rule #5: Activate Cellular Rejuvenation
6 New Rule #6: Mind Your Minerals
7 New Rule #7: Optimize the Gut-brain Connection

PART TWO: The Radical Longevity Power Plan: Putting Radical

Longevity to Work in Your Life
8 Environment, Testing, Nutrient, and Lifestyle Strategies
9 Stock Your Kitchen
10 Fuel Your System
5-Day Radical Longevity Reset
 Radical Longevity Lifelong Plan Featuring a 7-Day Menu
Sampler
Radical Longevity Recipes
Beverages
Soups, Sides, and Snacks: Radical Longevity Soup
Main Dishes
Dressings and Marinades
Tasty Treats

PART THREE: Renew Your Body from Head to Toe with

Targeted Strategies
11 Reclaim Your Brain
12 Recharge Your Heart
13 Repair Bones, Muscles, and Joints
14 Revitalize Your Skin
15 Reverse Hair Loss
16 Reignite Your Sex Life
17 Taking It to the Next Level

Discover More
Master Table of Prescriptive Elements
Recipe List
Gratitude
Selected References
Resources
Also by Ann Louise Gittleman, Phd, Cns:
Praise for Ann Louise Gittleman:
To all my fans, friends, and family who
want to live to 120 in the best of health!
Explore book giveaways, sneak peeks, deals, and more.

Tap here to learn more.

INTRODUCTION

A New Approach to Aging

I’M NOT A BIG FAN OF “ANTIAGING.” IN FACT, I’M PROAGING IN THE SENSE THAT
I WANT to continue aging with power, grace, guts, and beauty! I want
to be a shining example for radiant longevity by accessing cutting-
edge research and combining it with traditional healing wisdom. The
exciting news is that it is now possible to live to age one hundred
and beyond. It is within our reach and not only possible but
plausible with the care, attention, and actions I propose. Yet, for far
too many, vibrant longevity is more of a dream than a reality as
years of life and happiness dissolve into aches, pains, and an
increasing number of age-related degenerative diseases that often
progress each advancing year. As my mother used to say, “Getting
older ain’t for sissies!”
Radical Longevity isn’t about “picking your poison” and learning
to live longer while tolerating the signs that your body is wearing
out. Instead, this book puts to use the many cues your body
provides as cries of cellular distress by giving you strategies that
answer these distress calls immediately and effectively, before you
progress into illness and disease. Healthy aging should be a
gradual and natural transition, giving our body and our mind time to
adjust. Too often, I find that many of us—with each passing year
and telltale symptom—feel betrayed by our body. But why should
we accept the changes that the body experiences as some sort of
extended decline and wind down instead of extending years of
youthfulness and pain-free living? All of us are capable of aging
while feeling and looking younger than our chronological age. I’ve
spent decades discovering, testing, understanding, and utilizing
strategies to turn on longevity genes and turn off disease-promoting
genes, opening pathways that boost our longevity and extend years
of vigorous living.
Radical longevity is within your reach. You’re going to find
abundant health strategies throughout the pages of this book, but
let’s first address mind-set. My personal philosophy about aging is
best expressed with the elegant words I love to quote, “I don’t regret
aging. It is a privilege denied to many.” Take that in for just a
moment. Why are so many of us giving up valuable years of living
because we’ve accepted some inevitable health fate dictated by
outdated ideas and leftover data from times when we knew less and
had fewer options? A future full of possibility is what we dreamed
about when we were young. Science, medicine, and our
understanding of the human body advance every day. Every time
we open our eyes in the morning, we’re living in a more modern
age. Look forward to your future. Embrace and rejoice in your time. I
don’t regret growing older at all; in fact, I want to make these the
best years of my life.
I believe you do too. I know that you wonder whether there could
be more waiting for you. You’re eager to learn more and you have
the will to put some strategies into practice. I know there is more
you want to do and that there is so much to enjoy in every day that
takes you into your future. That is why I wrote this book… for you.

THE SHOULDERS OF GIANTS

My journey to radical longevity started decades ago, and it has been
shaped and inspired by four incredibly remarkable women. It all
started with my grandmother, Anna, who I actually never met, but
for whom I was named. She died at the age of forty-two as the
result of a mysterious illness. While on vacation, she had contracted
an unidentifiable viral or bacterial infection that could not be
successfully treated with the medical knowledge of the time. She
developed unrelenting joint pain, brain fog, and neurological
symptoms that drove her to the point of seeking to end her life. My
grandmother’s hopeless struggle underscored my passion to help
those suffering and in distress. In fact, I have made it my life’s
purpose to uncover the underlying root cause of illness.
I unexpectedly discovered the second most important woman in
my life while a sophomore at Connecticut College. One very cold
winter morning, I walked into the cafeteria and heard two students
enthusiastically talking about a book called Let’s Get Well by Adelle
Davis. I immediately ran out and bought all her books. During the
late 1960s and early ’70s, Davis was a lone voice in the nutrition
wilderness. Her teachings made complete sense to me and I
practiced what she preached. I ate Tiger’s Milk bars for energy, put
brewer’s yeast into my yogurt, and used safflower oil for my linoleic
acid. She was the first to shine a light on the all-encompassing
effects of stress on every system of the body and the role stress
plays in disease, along with the importance of taking pantothenic
acid, the stress vitamin.
Linda Clark was the third woman most helpful along my journey.
Her avant-garde books introduced me to topics that expanded my
understanding: color therapy, magnetic healing, radiation toxicity,
radionics, heavy metals, and essential fatty acids. Clark really
sparked my passion for looking outside the box and pushing past
accepted limitations.
Hazel Parcells was my last mentor. Dr. Parcells was the
capstone of all my experiences and pointed me in the direction of
where and how to look for the underlying causes of diseases. She
put a magnifying glass on such areas as parasites—which I had
never in my wildest dreams considered as a factor in modern
diseases. She also expounded on heavy metal toxicity. She
discussed the insidious effects of radiation, mold, fungus, and yeast
toxicity decades before others began to consider these factors. Dr.
Parcells had worked with Los Alamos and the Manhattan Project
with the developers of the atomic bomb. She determined ways to
neutralize the nuclear radiation from the fallout, which we can still
use today.
Most of all, Dr. Parcells taught me by her own longevity that one
hundred is the new sixty. She was eighty four years young when I
met her—and lived to the incredible age of one hundred six with all
her senses and intellect fully intact. On her one hundred sixth
birthday, she said, “So many times I’m asked about the secret of my
longevity. I can assure you that there are no secrets. There is only
the understanding of nature and the everyday practice of nature’s
laws.”

FROM FAT FLUSH TO RADICAL METABOLISM—TO RADICAL

LONGEVITY
In my bestselling books The Fat Flush Plan and Radical
Metabolism, I discuss the neglected and overlooked weight-gain
factors, beyond just diet and exercise, which are major contributors
to our current obesity epidemic. I target liver and gallbladder
congestion, sluggish thyroid, excess inflammation, yeast
overgrowth, and hormonal imbalance as potent factors “weighing us
down” and which also lead to accelerated aging.
Now, I turn my attention to the multiple factors and underlying
Rules that play a pivotal role in longevity. We live in a wondrous yet
still challenging time. Just consider that Alzheimer’s is the fastest
growing disease in our day and age, more people have cancer now
than did in 1971 at the start of the “war on cancer,” and the number
of individuals with diabetes and prediabetes is more than the entire
population of our grandfathers’ era.
At the same time, it is exciting to reimagine our future and find
new meaning and purpose in our later years in this era of increased
longevity. We can fearlessly and boldly embrace lifestyle strategies
that address our physical and spiritual needs. We are all yearning to
maintain health, create community, and leave a legacy. We’re taking
salsa lessons. Starting businesses at fifty. Planning our “second act”
at sixty-five. Jumping out of airplanes at seventy. Hiking the
Himalayas at seventy-five. We’re living much longer than our
parents and grandparents did. We are “sage-ing,” aging wisely and
gracefully, growing in all ways as we age. We are driven to retain
and regain our vitality. We are on fire with purpose and possibility as
we enter the third trimester of our lives. We will not settle for
platitudes, and we will not be patronized.
Yet there are several threats to our vitality and overall health.
Quite simply, a healthy body depends on a clean body. As we
approach our prime-time years, a clean body becomes increasingly
unattainable. Toxins are all around us, hiding in the food we eat,
surrounding us in the environment, and even created by our body’s
own metabolic processes. Our immune system weakens from the
toxic toll, and we grow old before our time, gaining weight and
becoming vulnerable to heart disease, cancer, and a host of
autoimmune disorders.
Staying young and healthy in a toxic world can be a daunting
task. Although not terribly radical, one of the most reliable, viable,
and widely accepted theories today is that aging itself is caused by
oxidative stress. Free radicals (also known as reactive oxygen
molecules) do their dirty damage to our cells and tissues by
weakening and altering cellular membranes, which allow bacteria
and viruses to enter the body. Free radical damage destroys genetic
coding, resulting in cellular chaos that can led to deteriorating
changes in our tissues and organs, including our brain.
Those most fundamental things we do—even breathing and
eating—can cause our body to react with an oxidation response. It’s
perfectly normal. But with a larger toxic burden already present in
the body, it’s a process that often goes awry. You’ve likely seen this
process in action. When metal becomes oxidized, for example, it
develops rust. When you slice open an apple and leave it in the air,
you can plainly see that it turns brown. Oxidation turns fats rancid (if
you’ve ever had old olive oil, you know what I’m talking about). You
should also know that the same thing happens in your body: Fat
becomes rancid—a process that scientists call lipid peroxidation.
This process can set your cardiovascular system at risk for the
buildup of unwanted lumps of fat and other debris in your arteries.
These clogs are often the instigators of heart attacks and strokes.
These free radicals contribute to arthritis by oxidizing joint fluid,
making it less lubricating. They can cause DNA damage to your
cells, making cell membranes so rigid that nutrients can’t get in, and
ultimately make the cell so fragile that it breaks, allowing toxins to
come in and fluid to drain out before it finally collapses. This is why
this process is considered the root cause of aging and disease, from
cancer to Alzheimer’s.
Most approaches to fighting free radicals focus only on
controlling their devastating effects. Yet the root causes of oxidative
stress are shockingly ignored: the hidden killer that is iron overload
and copper toxicity; the deceptively innocent but potentially harmful
substances appropriately known as AGEs (advanced glycation end
products) from certain foods and cooking methods; invisible
radiation from cell phones and Wi-Fi; and bioincompatible materials
in our mouth (dental materials, cavitations, gum infections, and root
canals in the oral cavity).
In this book, I identify and expose the top toxic invaders of our
time and, most important, I will show you how to eliminate them
from your life with a special diet and regeneration program, along
with targeted natural prescriptions for wellness. Along the way, you
will also be introduced to the magic bullet longevity molecule that
can override many lifestyle bad habits—just in case you’re not ready
to fully clean up your act.

STONE-AGE BODIES
Almost like characters in a science fiction novel, we have left our
body behind as we move forward into the technological future. Our
body adapted to the natural foods of preindustrial times. It has not
evolved in pace with technological change. We’re lacking enzymes
and metabolic pathways to break down many of today’s artificial
foods into harmless by-products. Our body was designed with a
complex and sophisticated detoxification system. Made up of the
skin, lungs, liver, kidneys, blood, bowels, and lymph, the detox
system is capable of working with a precision not duplicated in any
of humankind’s inventions—it truly is a marvel! But the bad news is
that, in addition to eliminating the waste products that result from
normal metabolic processes, this system has now been forced to rid
the body of heavy metals and toxic chemicals, such as drugs,
alcohol, pesticides, herbicides, and food additives. And we make it
work even harder having to compensate for our sedentary lifestyles,
our fast-food diets, and our stressed-out lives.
Our twenty-first-century lifestyle can often overwhelm our
biological design. When this happens, we experience any number of
devastating symptoms. A toxic body often makes us tense and
irritable, and causes us to age prematurely. We may suffer from
headaches, insomnia, depression, allergies, poor digestion, bad
breath, or skin problems. Long-term toxic overload can lead to
immune suppression and chronic illness, such as arthritis, cancer,
and Alzheimer’s. In response, we may be given artificial drugs—and
even artificial organs—to cure the symptoms often caused by
artificial food.

DETOXIFY, DON’T RETOXIFY

I know many people are convinced, as I am, that environmental
degradation—and the health threats involved—is under way at a
pace unimaginable even a decade ago. One difference is that
present-day environmental health threats are unlikely to be as
straightforward, and therefore not as visible, as threats from
cigarette smoke, asbestos, lead, and tanning beds. As our
technology grows more complex in leaps and bounds, nature’s
responses are growing harder even for experts to read with large-
scale destruction of natural resources for immediate industrial
rewards.
You don’t have to have a PhD, or be an ecologist or
environmental activist, to protect your family and yourself from what
is happening all around you. It’s clear that we don’t fully understand
all the health consequences when we make trade-offs in our
lifestyle and in the environment in which we live. But you can take
back your power. Radical Longevity begins with becoming aware of
hidden dangers where you live and work and play—and then
minimizing any negative effects through daily lifestyle changes and
nutritional support. The plan includes a comprehensive strategy with
clear actions and targeted, customizable strategies for specific
concerns.
The Radical Longevity Plan guides you to realistically take
control where you can, particularly with the foods you choose to eat
and how you prepare them, the water you drink, and the quality of
your indoor environment—from your air and light to the company
you keep. Organic, properly cleansed food remains the most
effective medicine available. Awareness is the first step needed to
protect and control your health.

INTRODUCING THE 7 NEW RULES

We will start our work together toward a healthier, more vibrant,
ageless body, less prone to disease and premature aging, by
looking in detail at your individual symptoms. Are you tired all the
time? Do you suffer from persistent GI issues, such as bloating and
nausea after eating? Do you have trouble sleeping? Are you
bothered by wrinkles, sagging skin, and brown spots? Are you
concerned about thinning bones, arthritic joints, and accelerating
aches and pains? Are your memory and mental clarity not as sharp
as they used to be?
First, you’ll take a self-diagnostic quiz to determine the areas you
may want to target.
Next, we’ll unpack the 7 New Rules for Radical Longevity. When
these rules are not adhered to, their mischievous handiwork shows
up in practically every degenerative condition known to humans—
painful joints, sagging skin, a weakened heart, and a failing
memory. Understanding and following the rules can suspend and
slow down the aging process, get a jump on preventing the
“diseases of aging”—and lead you to look and feel younger than
your peers.

The 7 New Rules for Radical Longevity

New Rule #1: Immunity Is Everything
New Rule #2: Take On Toxic Overload
New Rule #3: Stop AGEs (Advanced Glycation End Products)
New Rule #4: Free Up Fascia for Youthful Movement
New Rule #5: Activate Cellular Rejuvenation
New Rule #6: Mind Your Minerals
New Rule #7: Optimize the Gut-Brain Connection

HOW TO GET THE MOST OUT OF THIS BOOK

Attitudes toward aging have evolved into an adoption of “health is
the new wealth.” We are all becoming increasingly aware of how the
efforts we make to set back the clock can serve us for decades to
come. We want to upgrade our aging plan and do much more than
just the minimum. We want access to new breakthroughs and
advanced techniques that keep us well ahead of the detrimental
effects of wear and tear on the body accumulated over the years.
This plan addresses both the annoying appearances of aging and
the damaging internal effects of ongoing bodily demands that
determine how we age and at what level of function and overall
vitality we operate.
The seven rules that dictate the Radical Longevity Power Plan
are detailed in Part 1, followed by a specific set of actions to take in
Part 2. The Power Plan includes detailed meal plans featuring
specific fortifying foods, delicious and easy-to-prepare recipes, and
all that you need to activate the age-busting cooking techniques that
will give you bonus years of life. Once you have learned the Rules
and have accessed the Power Plan, you’ll find targeted strategies
that allow every reader to customize their approach in Part 3. These
targeted strategies address epigenetics, reversal of developing
disease, and actions that change how you experience life on a daily
basis. Implementing these comprehensive and leading-edge actions
and health strategies can help free you from accepting any
limitations that you’re placing on yourself and encourages you to
take on life through targeted tactics that are game changers where
nothing is inevitable and a new era of superaging is within reach.
I’m confident that you are going to learn a lot, find things you want
to try, and enhance your life and health every day on this healthful
journey. You’ll be guided through protocols specifically designed to
prevent and relieve each lifestyle or environmental issue that is
standing in your way.

THE RADICAL LONGEVITY SELF-ASSESSMENT

The best way to point yourself in the right direction is to know your
starting point. This questionnaire is both a lifestyle inventory and a
detailed personal aging profile. Use this questionnaire as a way to
identify areas of your diet, your lifestyle, and your home or office
environment that need a tune-up, while also helping you identify the
sources of longevity-stealing toxins. This same assessment will also
serve as a means to track your progress through the Radical
Longevity Program.

RADICAL LONGEVITY QUESTIONNAIRE

 *

LONGEVITY ASSESSMENT
If you’ve answered yes to only one or two questions in any category,
you rock! You are already doing a great job in your healthy aging
regimen. Continue with all the suggestions in this book to maximize
and enjoy your vitality and longevity. On the other hand, if you’ve
answered yes to three or more questions in a category, then this
book and its protocols are a top priority for you. The material in the
following pages may be just the ticket to help you rewind your
biological clock and reduce your total toxic load from environmental
challenges. You’ll feel younger, more energetic, with glowing skin
and a sharper brain, in no time at all. The good news is that the
keys to reversing your condition, and reclaiming your health, start
on the next page.
CHAPTER 1

NEW RULE #1: IMMUNITY IS

EVERYTHING

In this chapter, you’ll learn…

• Which hormone, vitamin, and mineral are each #1 in creating

strong immunity
• How one device in your home can help ensure respiratory
health
• Why hand washing with soap is so critical and more effective
than hand sanitizer

OUR IMMUNE SYSTEM IS OUR FIRST RESPONDER DEFENDING AND PROTECTING

US from potentially disruptive, harmful invaders. Our overall
immunity determines how we will weather any onslaught of bacteria,
mold, fungus, virus, parasites, heavy metals, and chemicals.
Additionally, our immunity is subject to highly inflammatory lifestyle
factors, such as a diet high in processed and refined carbohydrates,
a high intake of sugar and grains, stress, lack of sleep, reduced
exercise, unexpected trauma, and physical challenge and change
as we advance through life. While we are meant to be strong and
resilient throughout life, we are more at risk for autoimmune
conditions and infections when our toxic burden “runneth over” and
the immune system is unable to function in the way it was designed
to optimally perform.
The reason the Rules work together, much as the systems in
your body, is that every day your DNA is being damaged in some
way. A healthy person replaces or repairs their damaged DNA at
about the same rate that it was damaged. This is why it is so critical
to address our overall health as we age, so that we are advancing
our healing, repair, and restoration, not relaxing into “normal”
decline over the years. When your hair starts to gray, skin starts to
sag, or memory starts to fade, these are signs your body is not able
to do all the DNA repair it needs, and oxidative damage is
accumulating. Think of these as calls to action rather than an
inevitable trajectory of your life and health. Because your immune
system is a full-body defense system, the information throughout
Radical Longevity can have either a direct or indirect impact on your
immunity. For that reason, I suggest that you begin your approach in
the following way:

Invest. Your immunity fortifies you and is an important

assurance in vibrant living. You’ll see suggestions and
recommendations throughout this book, some dealing
directly with immunity and others that affect the immune
system as a result of your overall health. It is important to
begin thinking about your life holistically—body, mind,
spirit, and environment. All are intricately and elegantly
connected, and each affects the others. Your time, money,
and energy are your resources to use and rely on as you
make decisions about how you will invest in your present
and future well-being.
Be vigilant and take action. Don’t wait to start taking
corrective steps, believing “It will get better.” That is
outdated thinking—we now know that repair is our best
defense and early action can greatly reduce recovery time
from any challenge or injury.
Every effort counts. Be they small or large, inexpensive or
more costly, your efforts count and either add to, or
subtract from, vibrant health. Don’t ever think that one
simple action a day won’t make a difference. Everything
 counts.
Upgrade and update. New science is emerging all the time
that tells us more about how to enhance our health. Don’t
get stuck on any one remedy; be open to trying something
new or at another level.
Be your own laboratory. Notice the results as you make
changes and increase effort. Keep a diary or create a
checklist of desired and expected outcomes that you want
to see and at what level and frequency. If you don’t
actively take notice of the effects of your efforts, you’re
missing a great chance to fine-tune what you need. Your
health-care practitioner is reliant on your compliance with
follow-through and your ability to articulate what is going
on as a result. Everybody is different, so you are always
going to know more about your own body and experience
than anyone else.

Note that before you begin taking any supplements, you should
check with your health-care provider for any issues or
contraindications.

THE ROCK STAR OF IMMUNITY—VITAMIN D

Let’s start with the basics. As most of us are already aware, vitamin
D is essential to maintain strong bones and reduce the risk of
fractures. It stimulates the absorption of calcium and magnesium
and promotes mineralization and strengthening of the collagen
matrix in bone, increasing bone density and overall health of bone
tissue. This process starts in the intestine, then the signal travels to
the bones and bone marrow, and once the bone marrow is involved,
so is the immune system. Interestingly, a 2012 Spanish study
compared vitamin D levels in blood levels drawn from three age
groups. The seniors studied (ages sixty to eighty-six) showed lower
vitamin D levels than the other age groups. This versatile vitamin is
not just for bone health. It plays an important role in respiratory
health. Through its influence in lung development and respiratory
muscle strength as well as reduction of inflammation, it triggers a
powerful immune response to foreign invaders. In fact, researchers
have found that a deficiency in vitamin D is a risk factor for
developing respiratory tract infections. It turns out that vitamin D is
such a powerful immune factor for the respiratory tract that the
lungs actually produce their own active form of vitamin D.
In addition to fortifying the immune system in general, vitamin D
contributes to creating a stronger barrier to viruses by increasing the
antimicrobial compounds in mucous membranes—our first line of
defense. These membranes are found in your nose, mouth, eyes,
lungs, and windpipe. Research supports that vitamin D improves
viral immunity by strengthening mucous membranes.
The best form of vitamin D is sunshine. Opt for at least fifteen to
twenty minutes at midday in direct sunlight. You want as much of
your skin exposed to natural sunlight as possible, with particular
attention to legs and arms (be mindful not to burn). And no, sitting
by a window is not enough. You need to physically be in the
sunlight. This becomes increasingly important in the winter months
when we stay indoors and typically have less exposure to sunlight.
Natural vitamin D becomes even more critical as the cold and flu
season takes hold.
Vitamin D is fat-soluble, so it will typically be found in fatty foods.
Sources include beef liver, cheese, egg yolks, fatty fish and fish oil,
and even mushrooms, which seem to be the only nonfat food
source rich in this vitamin. Like magnesium, vitamin D supports
calcium absorption, helping to create strong bones.
As it stands, the RDI (Recommended Daily Intake) for vitamin D
is 600 IU (international units) per day. However, in 2014, research
from the University of Alberta showed that the official RDI of vitamin
D from the National Academy of Medicine is significantly lower than
needed to maintain a healthy body. According to the researchers’
statistical analysis, the RDI should actually sit at 8,895 IU per day to
ensure that the vast majority of the population has adequate vitamin
D in their system. The researchers do note that this dose is higher
than any previously studied dose, and caution should be taken
when interpreting this number. I recommend a daily vitamin D intake
of 2,000 to 5,000 IU of the D3 fat-soluble version of the vitamin,
which is more bioactive than D2. Ask your health-care practitioner to
ascertain your vitamin D level in a blood test and strive for levels of
50 to 80 ng/ml. Ideally, vitamin D should be taken along with vitamin
K2 to be sure that the increased level of calcium that is being
absorbed is directed to your bones and not your arteries.

VITAL VITAMIN C
Of course, most of us know the wonders of vitamin C, yet still, many
of us don’t think to take it until we begin to feel a little under the
weather. Vitamin C is essential to our immunity. It can help prevent
respiratory infections as well as help treat and heal infections. Note
that our body does not store vitamin C, so you need daily intake.
Period. Exclamation point! I recommend a time-release vitamin C,
with a recommended daily dosage of 2 to 5 g daily.

ZINC
If vitamin D is the body’s #1 immunity vitamin, then zinc is the
body’s number one immunity mineral (and there’s another
connection between the two: vitamin D has been linked to improved
zinc absorption). Necessary for over three hundred enzyme-
dependent processes, zinc’s importance to your immune system
starts with its ability to control many of the reactions to harmful
invaders. In fact, a zinc-dependent enzyme is crucial for daily DNA
repair; zinc is also critical to the white blood cell’s ability to attack
invading bacteria and viruses and eliminate them. Without adequate
levels of zinc, the immune system can be erratic, resulting in
massive inflammation. Any zinc deficiency can impair immune
system function; our immunity often declines as we age in direct
relation to declining levels of zinc. Zinc deficiency has been linked to
pneumonia and other respiratory infections in seniors.
 Good dietary sources of zinc include beets, seafood, eggs, and
pumpkin seeds. Although I typically recommend anywhere from 15
to 45 mg of zinc daily, many people over the age of fifty are highly
deficient and need to take more. Just keep in mind that the greater
your zinc intake, the more likely it is to lower other mineral levels,
including copper, manganese, molybdenum, chromium, and the
insulin mimic vanadium. Zinc needs to be balanced with copper in
an 8:1 ratio of zinc to copper. It is important to test your zinc levels
with the most accurate testing, which is RBC Zinc, rather than a
plasma or serum blood test. Ideally, your zinc level should be in the
upper half of normal. Ask your doctor to order this.

COUNT ON QUERCETIN
Quercetin is an antioxidant-rich anti-inflammatory that inhibits
histamine release, making quercetin-rich foods natural
antihistamines. Also valued for its antiviral effect, it has been known
to diminish the ability of a virus to infect cells and impede replication
of infected cells. This powerful ability to block viral activity, along
with its antihistamine effects, has made it an ideal contributor to
respiratory health.
Foods rich in quercetin include capers, quinoa, asparagus,
cranberries, apples, kale, okra, spinach, elderberries, and red
grapes.
Quercetin supplementation is recommended at 500 mg, two or
three times a day.

MELATONIN: THE IMMUNE WARRIOR HORMONE

The body’s number one antioxidant hormone, melatonin bolsters
your immune system in an amazing way. It increases the antioxidant
activity of two powerful chemicals, superoxide dismutase (SOD) and
glutathione perioxidase. SOD is an anti-inflammatory that helps
repair cells, specifically the damage they incur from the most
common free radical in the body—superoxide. Much like SOD,
glutathione is a powerful antioxidant and detoxifier. Like a resident
handyman, it can repair free radical damage on the spot as well as
clean up any toxins and the injury they cause. Melatonin keeps both
of these in the fight. Recommended dosage is 1 to 3 mg, preferably
in a time-release form.

QUALITY SLEEPING HELPS YOU GROW NEW STEM CELLS

Getting enough sleep is essential for healthy bone marrow, which is
where stem cells are made. These stem cells are essential for
repairing everything from your immune system to your brain to your
bones, and so much more. Stanford researchers have found that a
sleep deficit of just four hours is enough to cut the activity of these
stem cells in half. For stem cells to travel to where they’re needed in
your body, you first need to get a full night’s sleep. Your investment
in getting more high-quality sleep is one of the best you can make.

SOAK IN THE GOOD STUFF

A nice hot soak can help build immunity by raising your body’s pH to
an optimal level between 7.30 and 7.45, which makes it a less
hospitable “terrain” for bacteria and viruses. Apple cider vinegar is
especially good for relieving aches and pains as well as helping to
eliminate uric acid deposits and carbon-based pollution through the
skin. I recommend the following soak twice per week during the cold
and flu season and once per week at other times of the year.

Run a tub of the hottest water you can manage. Test the
water to prevent any scalding. Pour in 2 cups of organic
apple cider vinegar.
While immersed, sip a glass of warm water mixed with 1
teaspoon of organic apple cider vinegar.
Get out of the bath when the water is cool. Don’t shower
for at least four hours afterward.
THE AIR YOU BREATHE
A 2019 Harvard University study analyzed hundreds of virus risk
factors, including such contributors as age, hand washing, contact
with larger numbers of people, adequate sleep, and flu shots. Its
findings concluded that the biggest risk factor in determining
whether someone developed a respiratory infection was related to
the dryness of the air they were breathing. Those studied who were
breathing drier air were found to be far more likely to develop an
infection. Dry air enables a virus to travel farther and survive longer.
Researchers also explained that dry air harms our natural immune
barriers—our mucous membranes, whereby they become thinner
and less protective.
The answer: a humidifier with an optimal range of humidity from
40 to 60 percent. I suggest prioritizing adding a humidifier in the
room where you sleep, since many immune functions and repair are
taking place during sleep, as well as having a somewhat controlled
environment for a prolonged period of time. However, if possible,
you might want to add personal humidifiers to your office, kitchen,
and other areas where you spend significant amounts of time.

SOAP, NOT SANITIZER

Much of 2020 was dominated by the mandate to wash our hands.
We all know to do it and that it saves lives as well as greatly
protects against illness through reducing exposure to bacteria and
viruses as well as mold and parasites. What you may not know is
that it is the preferred protector because hand washing with soap
gives two levels of protection, whereas hand sanitizer provides only
one. Since most viruses have a fatty outer layer, soap binds with the
fat layer at a molecular level and both kills and eliminates viruses—
hand sanitizer simply kills the virus but can leave remnants of it on
your hands. Therefore, some virus remnants may not be completely
neutralized, leaving you with less protection.
If you wash your hands whenever soap and water are available,
using the twenty-second approach and covering all areas of both
hands (including tops of your hands, thumbs, and in between your
fingers), it is the much better choice. For times when soap and
water are not available and hand sanitizer is your best option, be
sure it contains at least 60 percent alcohol. Any lower concentration
may not kill viruses. I personally use a waterless soap called
EssentiaClenz, made with natural plant oils, including thyme, which
according to the EPA has been found to contain virus-killing thymol.

Proactively supporting your immune system with key nutrients and

lifestyle habits clears a path for your body to be able to age more
gracefully. Now, let’s turn to minimizing toxins to further reduce the
toxic load that weighs so heavily on modern-day immunity.
CHAPTER 2

NEW RULE #2: TAKE ON TOXIC

OVERLOAD

In this chapter, you’ll learn…

• How misbehaving minerals and heavy metal exposure lead to

memory loss, osteoporosis, and GI woes
• About everyday products that hijack your estrogen receptors
and increase your fat storage while robbing you of precious
energy
• Why parasites are the great masqueraders—disguising
themselves as more recognizable diseases
• About the newest digital toxin that may be compromising your
health by breaking down DNA, creating blood barrier links and
systemic inflammation
• How to help your body mop up age-promoting toxic overload

OUR EFFORTS TO HAVE VITALITY AS WELL AS A LONG LIFE, IN LARGE PART, RELY
ON our ability to rid ourselves of toxins. We are the first generation to
have been exposed to a constant sea of chemicals. As unbelievable
as it may sound, we are now more likely to get sick from the indoor
air in our home or office than from the air outside. According to the
EPA, indoor air pollution is one of the leading health risks. In fact,
some chemicals may be nearly one hundred times more
concentrated indoors than outdoors.
Estimates suggest that each of us stockpiles about seven
hundred different types of pollutants in our body. Researchers are
now finding that babies are born with over two hundred chemicals in
their bloodstream; there’s rocket fuel in breast milk, lead in drinking
water, and the list goes on. This early and constant bombardment of
toxins takes its toll on our ability to detox and ultimately can cost us
our health. Adding insult to injury, many of the very medicines that
are supposed to benefit us often come with an alarming number of
unwanted additives with detrimental side effects, making them
villains in our aging process. While we must make an ongoing effort
to rid our body of toxins as we age, we also have to address our
toxic overload that has accumulated during our years of living.
Detox, repair, and rejuvenate are our primary tasks at this stage of
life.
You can live to one hundred—and beyond—in nearly perfect
health, as many people around the world are doing. It’s not as hard
as you may think. However, to do that, you need to understand
what’s going on inside your body and why you’re accumulating
toxins faster than you can eliminate them. For the first time in a
century, American life spans are getting shorter because of the rise
in such preventable diseases as heart disease, cancer, diabetes,
and Alzheimer’s. To recalibrate our biological clock and restore
optimal health, we must look at the effects of toxic overload in the
body as a major contributor to the underlying causes of premature
and accelerated aging.

IDENTIFY YOUR TOXIN OVERLOAD

It’s difficult to vanquish the foe you don’t know, so identifying the
toxins you’ve been exposed to is the first step to freeing yourself
from this unwelcome burden. Once you know who your toxic
invaders are, you can take targeted steps to eliminate them from
your body and reenergize and restore health to your cells.

HEAVY METALS
Living in today’s world has made our body a lifetime stockpile of
way too many toxins. Aluminum, lead, mercury, and copper are so
pervasive in twenty-first-century life that it is difficult to figure out
which metal is to blame for one’s ill health; each can be
devastatingly damaging. Emerging evidence now suggests that
many of these and other metals suppress the immune system by
producing free radicals that, in turn, help accelerate the aging
process as well as degenerative disease.
The metals discussed in this chapter are all in everyday use.
Although some are actually therapeutic and beneficial in small
amounts (copper, iron, and manganese, for example), they can be
toxic in greater quantities. Others, such as mercury, aluminum, and
lead, can be toxic to certain individuals no matter how small the
amount.
I consider the removal and avoidance of toxic metals to be as
essential to my Radical Longevity Program as breathing is to life.
Even though efforts toward prevention are well advised and to be
applauded, without a systematic and deliberate effort to rid your
body of accumulated toxins, your longevity and quality of life will be
compromised. After introducing you to the toxic metal sources all
around us, I will explain how to eliminate their toxic effects. Let’s first
understand why and how they accumulate in the first place.

ELEMENTAL RELATIONSHIPS
Part of the wondrous mystery of the body is the ongoing need to
compensate for something it determines as lacking. It turns out that
when you are deficient in one element, your body will use another
element in that group to fill its place. The only problem is the new
element is quite often toxic and can’t perform the functions for which
the deficient one is meant.
Take, for example, the case of iodine. It is an essential building
block of your thyroid hormones, T3 (tri-iodo-thyronine; hyphens
added so you can see how important the iodine is) and T4
(thyroxine). Your thyroid takes the iodine from your food and
converts it into these hormones. But when iodine is deficient, your
body substitutes another element.
 Iodine is in the group known as halogens, which also contains
fluoride, bromide, and chloride. Chloride is already in such abundant
use in the body, it can’t be pulled away to perform thyroid functions.
This leaves fluoride—found primarily in drinking water, tea, and
toothpaste—and bromide—found mainly in processed white flour
and flame retardants on furniture and clothing (more on these later
in the chapter).
When the body makes thyroid hormones with bromide or
fluoride, they aren’t as biologically active as hormones made
properly with iodine—but they still show up on a blood test in the
same way. This means you’ll feel all the symptoms of
hypothyroidism, an underactive thyroid, but you will appear to have
normal thyroid hormone levels on blood tests.
This is similar to how your body uses mercury or cadmium when
zinc is deficient. And once these impostors bind to the target
receptor sites, they stick like glue and are very challenging to
unseat. First, you have to supplement to restore your zinc or iodine
stores; then you have to keep supplementing to flood these receptor
sites, so you can outcompete the attached toxic metals. Keep in
mind that part of the attack plan underlying each of these toxic
accumulations of heavy metals is to address the deficiency first.
Otherwise, the undesirable metal will keep being substituted,
making your efforts that much harder and prolonged.

ALUMINUM
Aluminum is able to cross the blood-brain barrier, and its toxicity is
believed to be associated with neurodegenerative diseases,
including Parkinson’s, dementia, and Alzheimer’s. It is also
commonly found in vaccines.
Symptoms of aluminum toxicity include mental confusion and
memory loss, muscle weakness, heartburn, colic, flatulence, ulcers,
spasms of the esophagus, appendicitis, dry skin and mucous
membranes, constipation, and immune problems, among others.
Due to its astringent quality, aluminum can irritate the mucous
membranes in your gastrointestinal tract and destroy the protein-
digestive enzyme pepsin in your stomach. Aluminum also hampers
your body’s utilization of calcium, magnesium, phosphorus, and
vitamin A, increasing your risk for osteoporosis.
Aluminum is present in a wide variety of kitchenware, from
aluminum foil to pots and pans. If it’s in your kitchen and made of
metal, it potentially contains aluminum. The problem is, when your
food encounters aluminum, small particles can make their way into
and accumulate over time in your body.

CADMIUM
We are most likely to be exposed to cadmium from cigarette
smoking or secondhand smoke, as well as many e-cigarettes and
vaping products. Surprisingly, it can be found in chocolate of all
varieties and also in some seaweeds, including nori (which is used
in sushi and as a dried snack). Other common sources include
metal containers, cookware with a cadmium-containing glaze,
electroplated ice cube trays, and antiseptics.
Cadmium has been linked to lung and prostate cancer,
chromosome damage, and reduced birth weight. Loss of smell,
runny nose, shortness of breath, coughing, weight loss, irritability,
and fatigue result from long-term exposure to cadmium fumes,
accompanied by yellow rings on the teeth, bone pain, and kidney
damage.

FLUORIDE
Fluoride, the substance said to strengthen tooth enamel, is another
savior-turned-disabler that is added to our water as a dental aid. It is
also becoming prevalent in our food supply due, for example, to
such pesticides as cryolite, commonly used as a filler in
commercially prepared animal feed. Fluoride is a potent factor in
aging. It is a primary culprit in the calcification of the pineal gland,
and along with aluminum is known to weaken the immune system
and cause heart disease, birth defects, and genetic damage. More
than 150 studies now show fluoride’s neurotoxicity and links to bone
and brain diseases, diabetes, cancer, and digestive disorders.

LEAD
As you’ve undoubtedly heard in the news, lead in drinking water
from corroded lead pipes is a huge concern today. Besides being a
common contaminant in chocolate and in many imported products
(including glazed pottery), vintage dishware, and glassware, recent
testing identified lead as a contaminant in a host of dietary
supplements, particularly those with inferior manufacturing
standards. Purchasing your supplements from a reputable company
with strict sourcing and production standards is money well spent.
No level of lead exposure is considered safe. Lead is distributed
to your brain, liver, and kidneys and accumulates in your teeth and
bones over time. Once stored in the bone, lead will remain there for
twenty-five to thirty years. Even low levels of lead may cause
osteoporosis, cognitive problems, and hearing loss. Chronic
exposure to low levels of lead has also been shown to cause
hypertension and cardiovascular disease.
Most lead dust we inhale gets absorbed into the lower respiratory
tract. The liver can’t metabolize inorganic lead, so it must be bound
by bile in the intestines and excreted or it will be absorbed into our
tissues.

MERCURY
Mercury, a potent neurotoxin, is at the root of a wide variety of
disorders. There is no known “safe” level of mercury exposure. We
are exposed to mercury mainly through dental amalgams, fish and
seafood (especially larger fish, such as tuna, swordfish, mackerel,
and sea bass), medications, personal care products, agricultural
chemical residues, and high-fructose corn syrup.
Mercury causes demyelination of nerve fibers (damage to the
nerves’ protective myelin sheath) and slowing of the nerve
conduction velocity. Mercury can also cause tinnitus and hearing
loss, among other commonly recognized age-related illnesses.
 Although many (not all) dentists now use safer composites, those
of us who received a mouthful of silver amalgam mercury fillings
during our younger years often still have them. And these fillings
have slowly been leaking one of the most poisonous substances on
the planet—mercury—into our body ever since, representing 50
percent or more of an adult’s mercury exposure. If you still have
amalgam fillings, it’s imperative that you seek the advice of a
biological dentist trained in safe mercury removal.

Hidden Dental Infections from Root Canals, Cavitations, and

Implants

Teeth are a living tissue. Although they seem solid, they are
porous, with fluid constantly flowing through them to cleanse all
the layers of the tooth. This creates an environment for the
microbiome to live in, the community of microorganisms that
contribute to both the health and disease of your mouth. When
the infection from tooth decay reaches the root of the tooth, the
choices are to do a root canal or have the tooth extracted. Both of
these choices can lead to hidden infections near the bone, which
can lead to systemic disease in your body.
A tooth with a root canal no longer has fluid flowing through it,
which allows unhealthy bacteria to grow deep inside, near the
bone. The tooth is essentially dead with no oxygen flowing
through it, providing the perfect environment for a long-term, low-
grade infection to exist. These infections also travel to other parts
of the body, such as the heart, and are a known cause of heart
disease.
A cavitation is an infection of unhealed bone where a tooth
has been extracted. If the tooth cavity is not cleaned thoroughly
and the periodontal ligament isn’t removed when the tooth is
removed, the infection that caused the tooth decay moves into
unhealed bone and can even form a cyst that is a potent source
of infection. These hidden infections are hard to find; they
occasionally show up on an X-ray, but more commonly they’re
 found by a biological dentist who knows what to look for.
Dentists who practice biological dentistry believe that each
tooth is connected to an organ. This means your digestive woes,
irritable bowel syndrome, or even liver dysfunction may be linked
to the anaerobic bacteria leaking into your system from root
canals, cavitations, and/or implants affecting these teeth. Have a
thorough examination by a biological dentist and take on these
toxins (see Resources).

NICKEL
If you suffer from lactose intolerance or “leaky gut,” nickel may be to
blame. Remember the problem with mineral deficiencies and poor
substitutes? Nickel is so similar to zinc that when you have a zinc
deficiency, your body will use nickel instead. Nickel is mutagenic,
causing chromosome damage by binding DNA and other cellular
proteins. So, when nickel tries to play a role in the more than three
hundred enzyme reactions that zinc catalyzes, metabolic mayhem is
the result. Nickel exposure is also a known instigator of lung
irritation, asthma, and even lung and nasal cancers.

The Dirty Dozen

The Environmental Working Group (EWG) has identified the

following chemicals as the “Dirty Dozen Endocrine Disruptors.”
You will see some of our heavy metal invaders on this list since
heavy metals are multitasking toxins.
1. BPA (canned foods, plastics)
2. Dioxin (processed foods, especially commercial animal
products)
3. Atrazine (herbicide often found in tap water)
4. Phthalates (plastics, PVC, fragrances, personal care
products)
5. Perchlorate (rocket fuel, also shows up in tap water)
 6. Fire retardants (clothing, carpet, upholstery, bedding)
7. Lead
8. Arsenic
9. Mercury
10. Perfluorinated chemicals (PFCs) (nonstick cookware;
stain- and water-resistant coatings on clothing, furniture,
and carpets)
11. Organophosphate pesticides (nonorganic foods)
12. Glycol ethers (cleaning products)

GLYPHOSATE
Many of us grew up enjoying bread and pasta, and the incidences
of gluten sensitivity were practically unheard of. All of a sudden,
there seems to be an explosion of gluten-sensitive individuals here
in the US. According to detox expert Linda Lancaster, “Glyphosate
is a powerful metal binder that binds with mercury and aluminum,
making them more toxic. It not only disturbs the detoxification
process of the liver, but also helps the metals make their way into
the bloodstream.” It’s interesting to note that when American
vacationers eat pasta or bread in other countries, such as Italy, for
example, they are often able to tolerate the foods. What is going
on? The answer just might lie with the method of wheat harvesting.
Here in the US, the practice since the 1990s has been to spray
wheat fields with a chemical, such as Roundup, several days before
the combine harvesters work through the fields. The end result is
designed to be an earlier and more robust harvest. Sounds great,
right? In addition, glyphosate can migrate through water from the
chemically treated field into organic fields, and we now know that
glyphosate is being used to treat other grain and legume products
after harvesting. Unfortunately, glyphosate, the active ingredient in
Roundup, has been linked to damaged gut flora, cancer, leaky gut,
and autoimmune illnesses such as rheumatoid arthritis, and
combines with both mercury and aluminum. When these pollutants
are addressed, the pain of many age-related diseases, such as
brain and memory conditions, as well as Lyme disease and
fibromyalgia, can improve remarkably.

TARGETED SOLUTIONS
Our strategic plan against the unrelenting assault of everyday
toxins, combined with the toxic overload that we’ve acquired
through years of living, requires us to be proactive. Addressing
toxins is important at every stage of life, but your actions today
determine the toxic toll on your body for decades to come. You can
outsmart and reverse any potential health crisis in the making.

Note that before you begin taking any supplements, you should
check with your health-care provider for any issues or
contraindications.

Consider chelation therapy. This procedure consists of the

administration of chelators (or binders), such as the intravenously
given EDTA (ethylene diamine tetra-acetic acid) and
dimercaprol/DMPS (usually administered as a shot or a pill).
These substances bind with toxic metals in the tissues for
excretion in the blood and urine. Urine is then collected in a
special container for twenty-four hours, after which a portion is
sent to a lab for analysis. For the name of a physician in your
area who practices chelation therapy, call the American College
for Advancement in Medicine (see Resources).

ALUMINUM SOLUTIONS
Remove aluminum sources. Check such products as
deodorants and antiperspirants, medications (including
antacids, antidiarrheals, and over-the-counter painkillers),
dental work, and soy-based infant formula, which commonly
contain aluminum. Remove as many aluminum sources from
the kitchen as possible and find suitable substitutes.
 Supplement with silica. Consider drinking silica-rich water,
such as Fiji. You’ll find detailed information on aluminum-
proofing your kitchen in Chapter 9.

CADMIUM SOLUTIONS
Avoid smoking, secondhand smoke, e-cigarettes, and all
forms of vaping. One single cigarette may contain
approximately 1 to 3 mg of cadmium. Vaping also has
cadmium and nickel inside the vapor.
Avoid exposure to cadmium-laden products. Make sure your
cookware does not contain a cadmium glaze, nor should any
other metal container coming in contact with food or water.
Jewelers, potters, welders, painters, sculptors, and
photographers need to be especially careful with the products
they use.
Avoid eating cadmium-laden foods. Seafood, such as
mussels and nori, are typically high in cadmium.
Supplement with zinc. Low levels of zinc are associated with a
two- to threefold increase in the risk of cadmium-induced
renal damage.

MERCURY SOLUTIONS
Avoid foods and products that contain high levels of
mercury. These include large fish as well as such
medications as Preparation H, certain contact lens solutions,
and diuretics.
Supplement with selenium. A lack of selenium and/or lipoic
acid has been connected to mercury toxicity. Consider taking
selenium (no more than 200 mcg daily).
Mind your dental health. Check out www.Iabdm.org/___location for
a dentist who is trained in correct removal protocols and
procedures.

LEAD SOLUTIONS
Avoid as many sources of lead as possible. You (and
 especially children) should keep away from lead-based paint
chips. Use a good-quality water filter to remove lead in the
home (see Resources).
Test for contamination. If you want to test your vintage china
pattern for possible lead contamination, you can order a lead-
testing kit (see Resources).
Consider adding extra calcium. Calcium is the mineral
antagonist to lead (at least 500 mg daily of calcium
hydroxyapatite).

NICKEL SOLUTIONS
Remove as many nickel sources as possible. Avoid cheaply
made jewelry, which is a common allergen. Cookware (some
stainless steel is composed of 14 percent nickel) and
hydrogenated fats (including vegetable oil), which use nickel
in the processing, are major sources of nickel. Other sources
include tobacco, e-cigarettes or vapes, piercings, and vehicle
exhaust. DO NOTE: e-cigarette vapors are often four times
higher in nickel than is tobacco smoke.

FLUORIDE SOLUTIONS
Find substitutes for products that contain fluoride. Look for
toothpaste that doesn’t contain fluoride and avoid kombucha
at all costs because it is a highly concentrated source of
fluoride-rich tea. Remember that the common tea plant is a
bioaccumulator of fluoride, so find young tea leaves and limit
all black, white, and green teas to no more than two cups
daily.
Invest in a good water filter. Fluoride should and can be
removed through reverse osmosis or ceramic purification
home water filtration (see Resources).
Balance with boron. Supplement at least 3 mg of boron daily to
help detox fluoride from your thyroid and your pineal gland.

GLYPHOSATE SOLUTIONS
 Substitute other grains for wheat. Baking with unhybridized
flour, such as einkorn, which has an entirely different genetic
makeup than modern wheat, can be a great alternative for
many with gluten sensitivity. The gluten in einkorn lacks the
high-molecular-weight proteins that many people can’t digest.
Because einkorn does contain gluten, it is not recommended
for those with celiac disease.

Sourdough bread is known to help break down gluten in wheat.

Be advised, however, that the sourdough bread must be baked
using select Lactobacilli and nontoxic flour. It’s best to get it from a
qualified baker who makes it from scratch. Many individuals who are
grain intolerant can also use tigernut flour or chestnut flour.

Supplement with fulvic and humic acid minerals. They can

help offset glyphosate toxicity and are found in the products
Restore and Biome Medic (see Resources). Use as directed.
Go for glycine. Since glyphosate can displace glycine, a key
amino acid in many metabolic reactions, it is best to
supplement with at least 3,000 mg of glycine per day if you
are eating glyphosate-rich foods.

HIDDEN HITCHHIKERS
The metals and minerals that overwhelm our body and become
toxic are just one part of ridding our body of toxins. We continue
with digging deeper into the effects of toxic overload from parasites,
mold, radiation, and electropollution, which wipe out our health at
the cellular level.

PARASITES
This section is purposely designed to open up a can of worms.
Typically, we think of parasites as a problem in developing
countries. More than thirty years ago, the chief of pathobiology at
Walter Reed Army Institute of Research, Peter Weina, PhD, FACP,
told me, “We have a tremendous parasite problem right here in the
United States—it’s just not being identified.” The truth is that one in
three of us in the US, and likely many more, is harboring these
unwanted invaders, and it’s time this epidemic is finally brought into
focus. A study in the American Journal of Tropical Medicine and
Hygiene found that approximately 32 percent of the 2,896
Americans tested were positive for parasitic infections, and at least
forty-eight states have fought measurable outbreaks. Increased
international travel; improperly washed fruits and vegetables;
undercooked/raw fish, meat, and poultry (think sushi bars,
carpaccio); polluted soil and water; and inadequate hygiene
(particularly in daycare and senior centers) all contribute to the
spread of parasites.
I believe these statistics would soar if we included the tick-borne
parasites that are becoming increasingly more common. According
to the Centers for Disease Control and Prevention (CDC), the
number of reported cases of Lyme disease in the US alone has
tripled in the past twenty years, and even they note that the reported
cases are only a fraction of the total number of people afflicted.
Parasites, ranging from the microscopic amoeba to yards-long
tapeworms, can zap your vitality and steal the nutrients from your
body. They also have the habit of disguising themselves as other
diseases. Basically, parasites create damage to the host body
(meaning you) in six ways:

They destroy cells in the body faster than cells can be

regenerated, thereby creating an imbalance that results in
ulceration, perforation, or anemia.
They produce harmful toxins. In cases of chronic infection,
parasites can cause an increase in the numbers of
eosinophils, the white cells that normally fight off pathogens.
When the level of eosinophils is elevated, they can actually
cause tissue damage, resulting in pain and inflammation.
The presence of parasites irritates the tissues of the body,
inducing an inflammatory reaction.
 Contact dermatitis is a condition in which some parasites
invade the body by penetrating the skin. Other parasites may
even perforate and damage the intestinal lining.
The size and/or weight of the parasitic cysts, especially if they
are located in the brain, spinal cord, eye, heart, or bones,
produces pressure effects on these body parts. Obstruction,
particularly of the intestine and pancreatic and bile ducts, can
also occur.
The presence of parasites depresses immune system
functioning while activating the immune response. This can
eventually lead to immune system exhaustion.

The five most common parasites found in the human body are

Toxoplasmosis
Giardia
Blastocystis hominis
Roundworms
Tapeworms

PARASITES: THE GREAT MASQUERADERS

Over 130 different “hidden invaders” can account for over 385
diseases and disorders. Their symptoms go way beyond the
gastrointestinal tract. Parasites may be the underlying cause of
some of the most prevalent insidious and mysterious disorders of
our time. The list can include constipation, diarrhea, gas and
bloating, persistent flu-like symptoms, teeth grinding, anemia,
secondary gluten intolerance, casein intolerance, lactose
intolerance, Crohn’s disease, bile duct congestion, enlarged liver or
spleen, or sleep disturbances. Just remember one thing, above all
else: as my revered mentor, Dr. Hazel Parcells, taught me so many
decades ago, parasites are the most immunosuppressive agent
known to humans.
Here are some of the most common warning signs:
 Sugar cravings. A diet high in simple carbs, such as sugar,
white flour, and milk, can fuel your uninvited guests, even so-
called natural sweets—honey, rice syrup, fruit juice
sweeteners—provide instant nourishment for your internal
hitchhikers.
Anxiety. Toxoplasmosis infection has been dramatically and
significantly linked to general anxiety disorder (GAD).
Secondary dairy and gluten intolerance. Many parasites,
such as roundworm and giardia, can trigger secondary
lactose and casein intolerance, so avoiding milk and cheese
is a must. Because of the damaged intestinal villi, giardia can
also precipitate a type of gluten intolerance. With any
protozoan infection that can damage the intestinal villi, it is
always a good idea to reduce the intake of grains.
Food and environmental allergies. Parasites irritate and
sometimes perforate the intestinal lining, increasing bowel
permeability to large undigested molecules and activating the
body’s immune response, causing allergic reactions.
Anemia. If enough parasites are present, you can lose
enough blood to cause iron deficiency or anemia.
Constipation. Some worms, because of their shape and
size, can block the bile duct and intestinal tract, making
elimination difficult and infrequent.
Gas and bloating. Some parasites live in the upper small
intestine, making persistent abdominal distention a frequent
sign of uninvited guests.
Irritable bowel syndrome. Parasites can inflame the
intestinal cell wall, leading to various GI symptoms and
malabsorption of vital nutrients.
Joint and muscle aches/pains. Some parasites can migrate
and encyst in joint fluids and muscles, leading to chronic
inflammation.
Skin conditions. Parasites can cause allergic skin reactions,
such as eczema, hives, rashes, and sores.
Overall fatigue. You may also experience dark circles under
the eyes, and bruxism (grinding of the teeth).
TARGETED PARASITE SOLUTIONS
If you suspect you have a parasite, try the following solutions. Even
if you don’t know if have a parasite, these strategies will be helpful.

Always wash your hands after handling your pet. Use a

brush to scrub under your fingernails, where parasitic cysts
can hide.
Wear light-colored clothing when walking outdoors.
Frequently check yourself and your fellow travelers for ticks
on your skin and clothing. If you take off the tick soon after its
attaches, you lower your risk of infection.
Use lemongrass essential oil as a natural tick repellent.
Combine the oil with a carrier oil, such as almond or jojoba,
and apply to ankles and legs before walking outdoors.
Up your digestive enzymes and probiotics. These make your
stomach and gut acidic—an inhospitable environment for the
critters to take root.
Try antiparasitic supplements. For microscopic parasites,
consider an herbal formula consisting of cranberry
concentrate, grapefruit seed extract, Artemisia annua,
pomegranate, peppermint, slippery elm, and bromelain.
Cranberry is especially important because its organic acids
kill parasites by breaking down their protein structure and
stimulating the release of parasitic waste. Para-Key, which is
part of My Colon Cleansing Kit (see Resources), is a great
parasitic remedy.
For larger worms and flukes, try an herbal tincture. Those
containing black walnut, wormwood, centaury, male fern,
orange peel, cloves, and butternut squash can be especially
helpful in triggering release of the parasites’ hooks and
suckers from the intestinal tract. Tinctures containing these
ingredients are often especially effective against the newly
uncovered human rope worm. Try Verma-Plus (see
Resources).
Try deep colon cleansing. Home enemas and colonic irrigation
can play an important role in cleansing the colon of parasites.
 Garlic enemas are especially helpful in eliminating pinworms.

As always, check with your health-care provider before starting

any supplement regimen.

For a More Definite Diagnosis

If you or anyone in your family shows signs of parasites (and your

health-care practitioner lacks experience with these kinds of
infections), you may want to consider an Expanded GI Panel (see
Resources), which allows you to collect saliva and stool samples
in the privacy of your own home. The panel tests for the following:
• Pathogenic bacteria, including H. pylori and C. difficile,
Candida albicans, and fungus
• Protozoa and worms, including giardia, Blastocystis hominis,
roundworm, Toxoplasma gondii, Trichinella spiralis, and
tapeworm
• Allergies to gluten, cow’s milk, eggs, and soy
• Intestinal function markers, including GI immunity
After the lab analyzes your samples, my office can review your
results, and recommend personalized diet, lifestyle, and
supplementation changes.

MOLD
In many sensitive or immunosuppressed individuals, mold alone is a
leading cause of environmental illness. But, to be clear, this is not a
mold allergy—the mycotoxins from mold are poison, and to react to
long-term exposure is to experience the symptoms of low-grade
poisoning. Immunosuppression magnifies the effects of the
poisonous mycotoxin exposure and being more sensitive than
others does not mean you’re the only one being affected—it just
makes you the proverbial canary in the coal mine.
Mold exposure can cause many of the symptoms we associate
with unhealthy aging, including difficulty finding words,
forgetfulness, weakness, balance and coordination issues, achy
joints, and other signs of neurotoxicity. Bronchial and sinus
disorders as well as depression and chronic fatigue have also been
linked to mold exposure.
The most insidious source of environmental mold takes place
inside walls and other hidden areas where you may live and work,
from plumbing leaks, roof or vent leaks, and HVAC condensation
and drainage issues. Forty percent of the air in your home comes
from the basement or crawl space, so these areas are another
primary source of mold-producing spores that can spread
throughout the house. The other predominant mold-producing areas
are the kitchen and bathroom, as well as overwatered houseplants,
damp carpets, and memory foam mattresses.
Such mycotoxins as Alternaria, Aspergillus, Chaetomium,
Cladosporium, Penicillium, and Stachybotrys (toxic blood mold) can
lead to diverse symptoms, including environmental or food allergies,
anxiety, and phobias, especially agoraphobia. Other symptoms may
include

asthma
cancer
change in appetite
chronic bronchitis
chronic fatigue
confusion
depression
difficulty concentrating
digestive issues
eye irritation
fatigue
fibromyalgia
headaches
histamine intolerance
hoarseness
inflammation of the ear
learning disabilities
lupus (SLE)
memory loss
multiple chemical sensitivity
nosebleeds
rheumatoid arthritis
shortness of breath
skin problems
vertigo
wheezing

If you have at least five of these symptoms, then you’ve most

likely been exposed to mold.

Track down hidden mold. If you’re experiencing symptoms of

mold toxicity, even if you don’t see visible mold, it’s a good
idea to test your environment for it. I suggest that you get the
EPA-approved test called the ERMI (Environmental Relative
Moldiness Index) Analysis (EPA-licensed MSQPCR) from
www.mycometrics.com (see Resources). This test can identify
the molds, bacteria, toxins, and viruses that may be
negatively affecting your health. The kits you can buy at the
hardware store don’t differentiate between outdoor and indoor
molds in your home, so don’t waste your money. If you think
you’ll need to get your insurance company involved, consider
hiring a building biologist to do the detective work for you.

For personal mold sensitivity or toxicity indication, Dr. Ritchie

Shoemaker developed the Visual Contrast Sensitivity (VCS) test,
which you can find on his website. This is a simple, inexpensive
visual test you can do on your computer. A positive result may
suggest a neurotoxin exposure, such as mold. You’ll want to follow
up with your health-care practitioner for additional testing. For more
information, please see Resources.
 Another test I’ve found valuable is the mycotoxin urine test from
RealTime Labs (see Resources). This test measures mycotoxins in
your urine but can’t tell you when you were exposed. If your ability
to detox is impaired, you may have mycotoxins in your tissues but
aren’t able to excrete them, so your urine test is negative even
though your tissues have high levels. The best way to use this test
is to measure your detox progress by taking the test before you start
the five-day detox in the Radical Longevity Plan, then again after
you’ve completed your detox to see if there’s still more work to do.

TARGETED MOLD SOLUTIONS

It’s important to understand that recovery doesn’t happen overnight;
persistence pays off when it comes to mold sickness and toxic mold
exposure. While available testing will give you some clue about your
mold exposure, there is no one test that definitively tells you that
you are currently being exposed to mold. Getting a complete
physical exam done will rule out other dangerous causes of these
symptoms that you don’t want to overlook and gives you a good
starting place to evaluate your overall health. First up, mold-proof
your body:

Address candida. People who already have other fungal

issues, such as candida, are more susceptible to mold illness
because the environment inside the body is already set up for
fungus to thrive.
Keep your diet clean and full of sulfur-rich foods, to
encourage glutathione production. Cut out the sugars,
processed foods, and foods known to have mold toxins in
them, such as peanuts, grains, and cheese.
Use gentle binders to tie up mold. Consider making a cocktail
out of cilantro (Nutramedix), chlorella powder (BioPure),
takesumi activated charcoal (made from bamboo), and food-
grade clay, such as Living Clay’s Detox Clay. Combine
several drops of the cilantro tincture with about 1 teaspoon of
the powders in a small glass with about 4 ounces of water.
 Take this binder cocktail daily about thirty minutes before
eating any food.

I’ve also had a lot of success with oil of oregano (not the
essential oil) at one to two gelcaps twice daily, Y-C Cleanse, and
high dose vitamin C (to bowel tolerance), along with a binder (e.g.,
charcoal, citrus pectin, or zeolite or bentonite clay), and good liver
detoxification support. Magnesium (to bowel tolerance) is a safe
choice to help get things moving along.
Next, you’ll want to mold-proof your space:

Create an open space. This helps provide adequate ventilation.

Maintain bare floors. Get rid of carpets, especially wall-to-wall
carpets. If you do want to have rugs, use throw rugs that you
can launder. Vacuuming can’t eliminate all contaminants, but
if you do, use vacuum cleaners with rotating heads and HEPA
filters. Do not use wet-method carpet shampoos, as this
allows mold growth beneath the surface of the carpet and
padding.
Maintain clean surfaces. Regularly disinfect surfaces that
people frequently touch—including door handles, phones,
remote controls, and computer keyboards—with a
disinfectant, or straight 60 percent (or greater) alcohol.
Prevent dishwashing mold. After cleaning dishes, dry them
with a clean dishcloth or let them air dry in the dish rack. Don’t
stack dishes wet, as that can foster the growth of bacteria.
Change and wash your dishcloths daily. Wet dishcloths are
welcoming homes to bacteria and mold. And above all, please
don’t use sponges—the holes harbor bacteria and mold that
you can’t get out, even if you boil them.
Keep the outdoors outdoors. Remove your shoes when
entering your home, to avoid tracking in mycotoxins and mold
spores from outdoors.
Use dehumidifiers. Dehumidifiers lower indoor humidity of
damp air that would otherwise encourage the growth of mold,
mildew, and bacteria. Please note that dehumidifiers are just
 for a dampness issue, such as in a basement.
Repair leaks. Leaky roofs and walls lead to accumulated
dampness that allows the growth of fungus and mold. Leaky
faucets add to the humidity of your house.
Get out of a moldy environment. You must leave—at least
temporarily—as soon as you find out you have a mold
problem. Anything porous—such as paper, books,
photographs, or clothing—carries mold spores in it, so mold
experts say it’s best to get rid of these things.
Remediate for mold. If your home (or office) tests positive for
mold spores, you must find the source and get a certified
specialist to properly remediate the space. It’s not enough to
spray bleach on the problem areas; this causes the mold to
sporify and become airborne.
Invest in a good air cleaner. After remediation, you’ll need
high-quality air cleaners throughout your home to filter the
mold spores and mycotoxins that are still circulating. Even
though the source of the mold is gone, the spores and
mycotoxins linger and can cause an exacerbation of
symptoms.

ENERGY ZAPPERS: RADIATION AND ELECTROPOLLUTION

Radiation damages living tissue by removing electrons from other
atoms or molecules with which it comes into contact. These
radioactive particles get into our body via air, water, or food,
destroying tissues, organs, cells, and genes.
According to Dr. Parcells, natural low-level radiation has been
around in the environment for decades. And for years, we lived
harmoniously with it. Starting in the 1930s, low-level radiation from
X-rays, microwaves, electronic equipment, and nuclear power has
pumped tremendous amounts of radioactivity into the environment.
And it doesn’t just stay in one place. Because radioactivity is
airborne, it can be transported for hundreds of miles beyond its
origin.
 Radiation shortens our life span. Its cumulative effect can cause
premature aging, cancer, leukemia, genetic mutations, abnormal
blood clotting, thyroid dysfunction, and numerous other health
problems. It can create mental impairment. It zaps our immune
system, leaving us vulnerable to a host of nonspecific ailments.
Radiation does its damage by entering the body and attaching to
the cells where it stays for a very long time, absorbing large
amounts of minerals and trace elements, leaving the body with little
reserves to carry on its normal functions of digestion, absorption,
elimination, and reproduction.

EMF: THE DIGITAL TOXIN THAT MAY BE RUINING YOUR HEALTH

The most underreported toxin of our time is a digital toxin:
electromagnetic fields (EMFs) and the rollout of 5G is making this
an even more urgent problem that we can no longer ignore. EMFs
are an insidious form of nonionizing radiation that can cause fatigue,
sleep problems, migraines, back pain, depression, cognitive issues
(impaired reaction time, brain fog, memory loss), heart problems,
digestive disturbances, cataracts, chronic inflammation, even brain
tumors and cancer.
I know because I had a rare (thankfully benign) tumor of the
parotid gland (a salivary gland) a number of years ago. I realized
that my being tethered to my cell phone for hours every day—to the
point of even sleeping with it—had brought about my body’s attempt
to protect me by isolating the toxins inside a tumor, which was
located on the left side of my neck where I routinely held my cell
phone while talking. My parotid tumor turned out to be one of
several kinds of tumors linked to cell phone use.
As I brought to light in my book Zapped, over a decade ago, the
most common sources of this twenty-first-century toxin are cell
phones, cordless phones, Wi-Fi, and smart meters. The explosion in
sales of smartphones, iPads, smart thermostats, and smart
doorbells is a good indicator that there is no end in sight.

WHY EMFS ARE HARMFUL

Medical experts around the world are sounding the alarm, but the
advent of 5G for the sake of faster internet capability is happening
despite the health concerns not being addressed by the majority of
governmental agencies. The American Academy of Pediatrics, for
example, has repeatedly called for federal action to protect children
from EMF exposures. They cite research showing that just living
near mobile phone base stations is associated with an increased
risk for sleep disturbances, dizziness, headaches, depression, and
memory problems.
The International Association of Firefighters has officially
opposed cell towers on fire stations since 2004, when research
demonstrated the serious neurological damage—including memory
problems, intermittent confusion, and feelings of weakness—
firefighters suffered from the EMF they radiate.
And in 2015, more than 230 scientists in forty-one countries
studied the biological and health effects of nonionizing EMFs due to
the evidence of negative health effects even at low levels and sent
an urgent international appeal to the United Nations. To date, there
are more than 1,800 studies summarizing the cognitive,
neurological, and immune system effects (BioInitiative Report, 2007,
2012). Research by Martin Pall, PhD, demonstrates the connection
between microwave exposure and oxidative stress and the serious
link to the increasing number of neurological disorders. EMF
comprises frequencies, modulation patterns, and other
characteristics that constantly disrupt sympathetic nervous system
activity and raise cortisol. Changes in this stress hormone level
have been linked to everything from accelerated aging and erratic
sleep patterns to lower immunity and autoimmune problems,
cardiovascular disease, and blood sugar imbalance. EMFs can
damage every system in the body—from major organs, such as the
brain and heart, down to individual cells and even DNA.

SCRAMBLED CELLULAR COMMUNICATION

Studies have found that even low-level EMFs may rupture delicate
cell membranes, releasing calcium from cells as well as changing
the way calcium ions bind to the surface of the membrane. Since
calcium ions are the glue that holds together cell membranes, which
are only two molecules thick, the membranes are likely to weaken
and tear, allowing toxins to enter and contents to spill out. They
literally become unglued.

CALCIUM DYSREGULATION
No fewer than twenty-three studies have shown that voltage-gated
calcium channels (VGCCs) play an enormous role in EMF effects.
When calcium ions pour into one or more of your one hundred
billion brain cells, which use calcium in small doses to make
neurotransmitters, they may release those chemical messengers
too soon, too often, or at the wrong time, creating false messages
that tell you that you’re in pain or bring on neurological symptoms,
such as headaches, an altered sense of taste or smell, tingling,
numbness, or mental fog.

There are good reasons why your body reacts to EMFs as though
they were public enemy number one:
• Using your cell phone just thirty minutes a day can increase
brain tumor risks by 40 percent.
• Holding a cell phone to your ear allows between 10 and 80
percent of the EMFs to penetrate 2 inches into your brain.

THE 5G HEALTH HAZARD—COMING TO YOUR TOWN SOON

Hundreds of scientists and doctors from forty different countries
have studied the adverse biological and health effects from the
involuntary exposure to 5G EMF and microwave radiation—and the
news is not good. They have reached out to the FCC, European
Union, and even the United Nations, requesting further research
into the health risks and environmental impact of 5G as it is being
rolled out.
Here in the US, according to Harvard reports, the Federal
Communications Commission (FCC) is owned by the wireless
industry leaders it regulates, and these leaders, during a US Senate
hearing, were so bold as to say they haven’t done any 5G safety
studies—and don’t plan to. However, independent research done
through the $30 million US National Toxicology Program (NTP)
Study on Cell Phone Radiation found that the heart and brain
cancers detected in their study are the same as those found to be
increased in people who have used cell phones for more than ten
years. With major studies like these, why is there not more concern
over 5G safety issues?

THE CORE OF THE SAFETY CONTROVERSY

There are currently hundreds of studies showing harm to both
human health and the environment from radiofrequency
electromagnetic fields (RF-EMF) radiation that cellular towers and
phones emit:

A review of 113 studies showed that 70 percent found a

significant effect on wildlife, with reproduction, development,
and navigation affected most.
RF-EMF damages trees around cell towers and affects their
growth.
5G frequencies used in weapons are proven to cause
damage to humans. This research review has found that
millimeter waves can increase oxidative stress and
inflammation, affect metabolic processes, alter gene
expression, and promote rapid cell growth.

Very high levels of RF-EMF radiation can rapidly heat biological

tissue and cause harm. This is how microwave ovens cook food—
and how we may get our concerns over 5G heard.

WHAT 5G AND YOUR MICROWAVE HAVE IN COMMON

Can you imagine turning on your microwave oven and opening the
door and then being exposed to that level of radiation for the rest of
your life? This is comparable to what we could be exposed to with
5G. Until now, the wavelengths of all the generations of wireless
telecommunications technology, including 4G, have traveled along
the surface of the skin. 5G is different, and those wavelengths will
automatically be absorbed by our skin, which results in a rise in
temperature of the skin that we can easily measure.
The shorter-millimeter waves of 5G require more towers and cell
stations than we’ve ever seen before—potentially even one mini cell
tower per every two to eight houses. So, your RF-EMF exposure
could increase exponentially within a matter of months, effectively
creating a global microwave oven.
When food is cooked in a microwave oven, the amino acids
change shape, rendering them unusable by the human body.
Microwave exposure to humans shows the same amino acid
changes, rendering your body’s own DNA building blocks unusable
and leading to circulatory disturbances and DNA changes that may
lead to cancer.
The bottom line is that until lawmakers hear the concerned
scientists—as they had to with cigarette smoke and DDT—it’s up to
us to protect ourselves and teach the most vulnerable among us
how to protect themselves as well.

TARGETED RADIATION SOLUTIONS

Plants, herbs, and other foods. Rosemary, hemp seeds, and
hemp seed oil are all known to absorb radiation and mitigate
its effects in the body. Bee pollen and propolis, dried primary-
grown nutritional yeast, lecithin, thymus glandular extract,
cysteine, pectin, charcoal, and germanium all help the body
fight off the ravages of radiation. Miso soup is also a known
radiation protector.
Sweating. Detox radiation through exercise, sauna, or sweating
outside in a hot climate.
Homeopathic cell salts. Twelve cell salts, of which kali
phosphoricum is the most effective, can be taken under the
tongue several times a day.
 Herbal aids. Ginseng, and shiitake and maitake mushrooms
fight radiation.
Heavy-duty antioxidants. Glutathione, catalase, lipoic acid,
grape seed extract, pine bark, and vitamins A, C, and E can
mop up free radical damage.

TARGETED RF-EMF AND 5G SOLUTIONS

The foundation of your EMF defense plan should be minimizing
your exposure while supporting your body’s innate ability to protect
and heal itself.

Support your body’s natural calcium channel blockers by

increasing your magnesium intake. Magnesium acts as a
natural calcium channel blocker to offset the calcium
dysregulation that is impacted by EMF exposure. Studies
show that calcium channel blockers significantly reduce the
effects of EMF, making this an effective natural solution. I
recommend 5 mg of magnesium per pound of body weight
(see Resources).
Use home, car, and cell phone protectors. The whole house
protection, whole car protection, and cell phone neutralizer
from Aulterra (see Resources) are all I need to protect myself.
Avoid buying 5G-enabled devices.
Use a battery-powered alarm clock. Use a clock that does not
have a light, if possible. Never use your cell phone as an
alarm clock!
Make it a habit to turn off the electricity to your bedroom at
night. This may seem strange at first, but it can be very
helpful especially if you suffer from insomnia.
Hardwire your home. You can have a safer connection by
opting for Ethernet connections and eliminating Wi-Fi
altogether. If you DO have Wi-Fi, always turn it off at night
while you’re sleeping.
Trade in your microwave oven for a steam convection oven.
It’s a much safer alternative that will heat your food just as
 quickly!
Smart is not always better. Those new smart appliances, TVs,
and thermostats depend entirely on wireless signals.
Shield your smart meter or refuse it if you can. If you must
have a smart meter on your home, consider adding a shield.
Some Faraday shields have been shown to reduce radiation
by 98 to 99 percent! (See Resources.)
Avoid wireless baby monitors. Hardwired monitors are much
safer. If that is not an option, consider moving your baby’s bed
nearer to your own bedroom.
Replace fluorescent lights with incandescent bulbs. Just
being in close range of fluorescent bulbs can result in the
transfer of unwanted current to your body.
Decorate your home with plants that help eliminate and
absorb electromagnetic radiation. Particularly helpful
varieties include cactus, snake plant, spider plant, betel leaf
plant, stone lotus flower, aloe vera, ivy, asparagus fern,
mustard greens, and rubber plant.
Surround yourself with shungite. This black, lustrous,
noncrystalline stone absorbs and neutralizes unnatural
frequencies due to its unique molecular structure of hollow
carbon cages known as fullerenes. Wear it in jewelry or
keychains or purify drinking water with 100 g of shungite per
liter of water.

CELL PHONE SAFETY SOLUTIONS

Your cell phone is likely your greatest exposure to EMF radiation,
yet the adverse effects of cell phones and other wireless
technologies may take years—even decades—to develop. EMF
exposure, just like other toxins, is cumulative.

Carry your phone in an EMF-blocking bag. A good choice is

the Faraday bag (see Resources).
Reduce overall exposure. Keep your cell phone on airplane
mode or off when not in use. Reconnect with nature, eat well,
 and support your body’s detoxification efforts.
Keep your cell phone away from your head. When talking on
your cell phone, use the speakerphone option and hold the
phone a minimum of 3 feet away from you. A healthy
alternate is an air tube headset (see Resources).
Limit cell phone use to areas with excellent reception, and
use only briefly. Phones use more power (and therefore emit
more radiation) in areas of poor reception. Use a cell phone
only for very short periods of time and only when necessary.
Consider using an old-fashioned landline in your home.

CALCIUM DYSREGULATION SOLUTIONS

Supplement with 5 mg per pound of body weight to balance
ratio of magnesium to calcium. Optimum calcium dose:
maximum of 500 to 1,000 mg per day for all ages, provided
there is sufficient magnesium and vitamin D intake via foods
and/or supplements. If taking supplements, this is best taken
in 400 to 500 mg dosages. My personal favorite is Osteo-Key
(see Resources). Good food sources include dairy foods, dark
leafy greens, almonds, pecans, sunflower seeds, parsley,
kelp, and burdock.

There’s no doubt that taking on toxins can be an overwhelming and

daunting task. But rest assured that the Radical Longevity Program
is specifically designed to enable you to detox daily, thereby filtering
out and eliminating age promoting pollutants. In the next chapter, it’s
time to explore one of the most pervasive toxic substances of all,
hiding right in plain sight. Many so-called health foods and popular
cooking techniques contain this substance, which not only
accelerates aging but is responsible for many chronic diseases.
CHAPTER 3

NEW RULE #3: STOP AGES

(ADVANCED GLYCATION END
PRODUCTS)

In this chapter, you’ll learn…

• What AGEs are and how you can slow the aging process
• About the missing link between inflammation, oxidative stress,
and age-related chronic diseases
• The #1 reason HOW you cook is just as important as WHAT you
cook
• How to prevent AGE-ing with simple kitchen substitutes

AS WE EXAMINE EACH CONTRIBUTOR TO AGING, THE BIGGEST CULPRIT IS

HIDING IN plain sight. AGEs, or glycotoxins, are toxic “sticky”
molecules that show their effects throughout your body, from the
surface of your skin to the deepest of your cells. They act much like
glue in a process known as cross-linking, in which proteins are
bound together, overbinding these proteins and making them stiff.
They live in your high-fat and protein foods and are produced by
how you’re cooking these foods.
Glycotoxins are oxidants. Excess glycotoxins cause oxidative
stress that plays a huge role in the premature aging process by
damaging cells, tissues, and even our DNA. Our body interprets
AGEs as irritants and, as with any other irritants, reacts with its built-
in defense mechanism: inflammation. As glycotoxins accumulate in
tissues, the inflammation becomes pervasive and chronic. The
consequences of chronic inflammation, left unchecked, can
eventually lead to tissue damage and organ malfunction. AGEs are
the likely culprit behind your stiff joints and muscles. Once formed,
they clump together and accumulate in the liver and other tissues,
causing inflammation and oxidative damage throughout your body.
This process is also the link to the common “hardening of the
arteries” that many older people experience.
More evidence of AGE damage? Wrinkles, creases,
hyperpigmentation, lines, sagging skin, pain, and lethargy—yet we
are told that these are “normal” signs of aging. Make no mistake—
these are signs of cellular stress from AGEs to iron overload and so
much more.
What’s most crucial and jaw-dropping to remember about AGEs
is that they can compromise the host defense longevity molecule
known as SIRT1, which is part of a powerful family of proteins called
sirtuins. Sirtuins control major bodily functions, including metabolic
and immune mechanisms, fat metabolism, brain function, and
insulin resistance.
As Dr. Helen Vlassara, Professor Emeritus of the Mount Sinai
School of Medicine, who has devoted over thirty years to studying
the effects of AGEs, states so eloquently in her book Dr. Vlassara’s
A.G.E.-Less Diet:

SIRT1 all but disappears in older adults and in people with

chronic diseases such as diabetes.… [W]e discovered that
SIRT1 was depleted only in those people (or animals) who
consistently consumed food with high levels of AGEs, which
bring with them high oxidant stress and a high inflammatory
state. It would seem, then, that low levels of SIRT1 are not
simply a random event caused by getting older or having a
chronic disease. Rather, these levels may be due to long
exposure to AGE-laden foods. In fact, SIRT1 is low even in
young people if they consume a high-AGE diet.
DISCOVERING AGES
AGEs were initially discovered by researchers studying diabetes.
When blood sugar rises after a meal, that sugar can travel and
attach itself to many different proteins. Glycation is the name of the
process that binds sugars, such as fructose and glucose, to fats and
proteins in the bloodstream. These toxic, sticky, sugar-bound
complex proteins are AGEs, and not only do they accumulate faster
as you age, but they age you faster as they accumulate. These
large molecules stick together and form the flabby, sagging skin on
your upper arms, your double chin, the extra breast tissue pillowing
underneath your arms, the potbelly below your waist, the dowager’s
hump on the back of your neck, and the mysterious lumps and
bumps that pop up anywhere but seem to come out of nowhere.
AGEs are much more than just a vanity problem. They are a sign
that your liver is bogged down and accumulating toxins, and in
addition to accelerated and premature aging, they’re associated
with such chronic diseases as diabetes, Alzheimer’s, heart disease,
kidney failure, and liver cirrhosis.
The reason AGEs are linked to such a variety of diseases is that
they are very versatile in their destruction. Once formed, they clump
together and accumulate in your tissues. Your body is smart and
reads these as invaders and agitators, so it tries to mount an
immune response, which backfires in the form of an overactive,
hypersensitive immune system.

MEASURING AGES
It’s difficult to measure AGE levels in the body. Currently, the only
blood test, for hemoglobin A1c, looks at one protein that gives us a
clue. This test tells us what percentage of the hemoglobin in your
blood has been glycated (coated with sugar). Because it was initially
used for diabetics, the laboratory reference range (around 6
percent) is really only valuable for those with the disease. For
optimal longevity in nondiabetics, set your goal of an A1c result of 5
percent or less. Your health-care practitioner can guide you in
determining if this test is for you.
Since this is currently the only test that even begins to hint at the
extent of AGE damage, it’s important to look to your body for the
answers. When you look in the mirror, is there anywhere you can
pinch an inch or more of rolling, sagging, or lumpy tissue? Do you
have cellulite? These are all signs that you are accumulating AGEs.
If you do have signs of AGEs, snap an honest picture of yourself
and save it as your “before” photo for comparison. Once you make
the changes to what you eat and how you cook your food, you just
may find that over time, renewing the health of your cells is
renewing the youth of your skin, physique, and overall appearance.

OBESITY AND AGES

It’s estimated by the World Health Organization that more than 1.9
billon adults are overweight, and of these, 650 million are obese.
Worldwide obesity has tripled just since 1975—and the culprit is our
food. The transformation of our food industry began during World
War II, which introduced new ways of processing and preserving
foods. These convenient, longer shelf-life foods quickly became a
part of the everyday American diet.
Processed foods are not just found at the supermarket but also
make up foods handed out through drive-thru windows—and our
waistline is reflecting this style of eating. The average consumer has
developed a taste for highly processed foods, which contain, as we
now know, staggering levels of glycotoxins. These glycotoxins are
likely affecting our increasing weight as reflected on the bathroom
scale even more than the actual calories we consume. Remember,
it’s not only the foods we eat that can hurt us, but the way they are
cooked that matters just as much.
You’ll want to keep your AGE limit under 8,000 kU per day. Given
that a typical double burger with cheese serves up a whopping
6,283 AGE kU/100 g and the French fries that accompany it contain
upwards of 1,500 AGE kU/100 g, you can see that it adds up fast
(see the charts here–here for AGE contents of common foods).
YOUR LIVER’S SIGNS OF AGES
Even if you start as the picture of perfect health, if you eat a diet
high in AGEs, you increase your risk of insulin resistance, diabetes,
and fatty liver disease. The accumulation of AGEs is a sure sign of
a liver that is unable to process fats or toxins and is congested and
overloaded.
AGEs modify the insulin molecule so it can’t function as
efficiently, which leads to rising blood sugars. When we have high
blood sugar levels, we have the fuel to make more AGEs.
Chronically high blood sugar levels make us more prone to insulin
resistance, and AGEs encourage this process by changing how our
fat cells, muscles, and liver all respond to insulin. Insulin resistance
is a hallmark of not only prediabetes and metabolic syndrome but
also nonalcoholic fatty liver disease (NAFLD).
NAFLD is caused by the accumulation of fat depositing in the
liver, combined with insulin resistance and oxidation. AGEs
exacerbate the progression of the disease. The more fat that
accumulates in your liver, the less your liver is able to do its jobs of
breaking down fats and detoxification, which leads to toxic
accumulation of fat and waste products. The end result is a tired,
fatty, congested liver. Once your liver is on toxic overload, you feel
fatigued and your body loses its hormone balance and its ability to
fully detoxify. The following factors all contribute to the vicious cycle
of AGE formation:
Toxic metals from drinking water, dental amalgams,
antiperspirants, antacids, swimming pools, and more. The
process of glycation can involve toxic metals, especially
fluoride, chlorine, and bromine.
Yeast and fungal infections create the inflammatory
conditions that form AGEs. Their very presence is a sign that
excess sugar is available for the process of glycation.
Blood sugar imbalances allow more AGEs to form in the
blood.
Antioxidant deficiency decreases our defenses against
AGE formation and makes it difficult for us to break them
 down.
Dehydration encourages the formation of AGEs, even if it’s
at a low level.

The Epigenetics of AGEs

The science of epigenetics was born out of research that showed

our genes change their expression based on the environment
they’re in. So, it wasn’t our genetics that were to blame for the
sudden surge in expanding waistlines and type 2 diabetes, it was
what we were feeding our cells that turned on body mechanisms
that resulted in type 2 diabetes. When we feed our cells toxins
and deplete their necessary nutrients, gene mutations express
themselves, which is why one person with a gene defect will
become ill from the associated disease, whereas another remains
completely healthy. In a nutshell, this means the foods we eat,
the water we drink, and the air we breathe are the environmental
factors that drive our gene expression—and whether we are
healthy or headed for disease.

THE FOODS THAT AGE YOU

It doesn’t matter how many miles you run, how much muscle you
build, or how much you starve yourself—if your cooking methods
are adding to your toxic load, your skin will sag, your tissues will
clump together, and your cells will age prematurely. And if your body
is already on toxic overload, there’s no route for those AGEs to get
out, so they go into your tissues and lead to chronic disease.

Fats. Fats and oils are a critical part of our diet, but certain fats
are also naturally high in AGEs, so you must take care to
choose the proper ones.

Animal-based fats (think: butter) are high in AGEs; processed

vegetable oils, even cold-pressed oils, form AGEs the longer they
sit on the shelf. Such foods as avocados, extra-virgin olive oil, and
raw nuts and seeds are lower in AGEs. You’ll want to be mindful
that the nuts and seeds you do consume should be refrigerated and
they are best eaten raw or very lightly toasted, as roasting can
double their AGE content. Raw nuts and seeds should be soaked in
water for at least six hours or overnight, for better absorption of
nutrients and to neutralize enzyme inhibitors.
A note about keto: While I personally do not recommend the
ketogenic diet long term for a variety of health reasons, many have
found weight-loss success by using this diet. Keto calls for 75
percent fats, 20 percent proteins, and 5 percent carbohydrates. With
fats composing three-fourths of daily intake, it only makes sense to
be sure the type and quality of fats consumed are not causing you
to age prematurely.

TABLE 4.1. AGE CONTENT OF SELECTED FATS AND FAT

SOURCES

A kilo unit (kU) is one thousand units. You’ll want to limit your AGEs
to 8,000 kU daily.

FOOD: Almonds, raw (1 ounce)

AGES PER SERVING: 1,600 kU

FOOD: Avocado (1 ounce)

AGES PER SERVING: 470 kU

FOOD: Butter (1 tablespoon)

AGES PER SERVING: 1,890 kU

FOOD: Olive oil (1 tablespoon)

AGES PER SERVING: 450 kU

FOOD: Pumpkin seeds, raw (1 ounce)

AGES PER SERVING: 560 kU

FOOD: Sunflower seeds, raw (1 ounce)

AGES PER SERVING: 750 kU

FOOD: Sunflower seeds, roasted (1 ounce)

AGES PER SERVING: 1,400 kU

Proteins. In a recent article published by AARP, it is

recommended that men and women aged sixty-five and older
eat up to 100 g of protein daily, which is about double the
RDA (Recommended Daily Allowance) for adults under sixty-
five years of age. It’s important to realize that meats are
typically higher in AGEs than all other food groups. Although
cheeses tend to be high in AGEs, such dairy foods as yogurt
are low. No matter what protein source you choose, you can
reduce the AGE levels of these proteins significantly by
choosing the right cooking method.

Animal foods and cheese are far more susceptible to AGE

buildup than are plant-based proteins. Just like you, animals are
exposed to toxins through their environment and accumulate AGEs.
This means they are naturally present in the high-protein animal
products you consume.
Think about that breakfast you might have on your way out the
door or served at a drive-thru window on your way to work. Bacon,
fried for five minutes, has a staggering 11,905 AGEs kU/serving,
one large fried egg has approximately 1,237 AGEs kU/serving, and
one refrigerator biscuit has 247 AGEs kU/serving. Your day hasn’t
even really started, and yet you’ve already put your body in harm’s
way. Do you really want to follow that up with a cheeseburger and
fries for lunch? Can you afford to, nutritionally speaking? I think
you’ll agree that the answer is a resounding no.

TABLE 4.2. AGE CONTENT OF SELECTED PROTEINS

A kilo unit (kU) is one thousand units. You’ll want to limit your AGEs
to 8,000 kU daily.

FOOD: Beef steak, grilled (3 ounces)

AGES PER SERVING: 6,700 kU

FOOD: Beef steak, stewed (3 ounces)

AGES PER SERVING: 2,200 kU

FOOD: Chicken, skinless, grilled (3 ounces)

AGES PER SERVING: 4,400 kU

FOOD: Chicken, skinless, poached (3 ounces)

AGES PER SERVING: 800 kU

FOOD: Egg, fried (1 large)

AGES PER SERVING: 1,200 kU

FOOD: Egg, poached (1 large)

AGES PER SERVING: 30 kU

FOOD: Kidney beans, cooked (3 ounces)

AGES PER SERVING: 190 kU

FOOD: Pork ribs, roasted (3 ounces)

AGES PER SERVING: 3,985 kU

FOOD: Pork tenderloin, braised (3 ounces)

AGES PER SERVING: 1,000 kU

FOOD: Salmon, broiled (3 ounces)

AGES PER SERVING: 3,400 kU

FOOD: Salmon, poached (3 ounces)

AGES PER SERVING: 1,550 kU

FOOD: Soy burger (2 ounces)

AGES PER SERVING: 60 kU

TABLE 4.3. AGE CONTENT OF SELECTED CHEESES

A kilo unit (kU) is one thousand units. You’ll want to limit your AGEs
to 8,000 kU daily.

FOOD: Cheddar cheese (2% milk) (1 ounce)

AGES PER SERVING: 740 kU

FOOD: Cheddar cheese (whole milk) (1 ounce)

AGES PER SERVING: 1,660 kU

FOOD: Cottage cheese (whole milk) (½ cup)

AGES PER SERVING: 1,600 kU

FOOD: Parmesan cheese (2 tablespoons)

AGES PER SERVING: 2,500 kU

FOOD: Processed American cheese (1 ounce)

AGES PER SERVING: 2,600 kU

Vegetables and fruits. When it comes to choosing foods low in

AGEs, plants are your best friends, primarily due to their high-
water content and naturally low levels of fat and protein.
Vegetables contain detoxifying enzymes, fiber, vitamins,
minerals, and chlorophyll for radiant good health, and are a rich
source of phytochemicals (biologically active compounds) and
antioxidants that will stave off the aging process. In Chapter 9,
you’ll see a list of suggested vegetables and fruits. You’ll want to
pay special attention to those “bitter foods” noted with an asterisk
as I highly recommend these foods. Cranberries and blueberries
contain a phytonutrient that is also particularly helpful in lowering
AGE levels.

Fresh is best when it comes to vegetables and fruits, though

preserving by canning or freezing does not affect AGE formation
significantly. As with meats, the cooking methods used when
preparing fruits or vegetables makes a difference. Grilling, roasting,
and deep-frying vegetables increases their AGE levels. At this point,
it probably won’t surprise you that French fried potatoes are
significantly higher in AGEs than boiled or steamed potatoes.

TABLE 4.4. AGE CONTENT OF SELECTED VEGETABLES AND

FRUITS

A kilo unit (kU) is one thousand units. You’ll want to limit your AGEs
to 8,000 kU daily.

FOOD: Apple, baked (3½ ounces)

AGES PER SERVING: 45 kU

FOOD: Apple, raw (3½ ounces)

AGES PER SERVING: 15 kU

FOOD: French-fried potatoes (3 ounces)

AGES PER SERVING: 1,000 kU

FOOD: Peppers and mushrooms, grilled (3 ounces)

AGES PER SERVING: 261 kU

FOOD: Plums, dried (1 ounces)

AGES PER SERVING: 50 kU

FOOD: Sweet potato, baked (3½ ounces)

AGES PER SERVING: 70 kU

FOOD: Tomatoes, raw (3½ ounces)

AGES PER SERVING: 20 kU

Any food combined with sugar and cooked—such as the grains

used in baking—will also form high levels of AGEs. Even honey,
maple syrup, fruits, fruit juices, coconut water, milk, and commercial,
sweetened nut milks can. Be sure to check the food labels to check
how many grams of sugar the foods contain. But you can’t simply
eliminate animal foods and sugars and resolve your AGE issues
because (as we’ve previously mentioned) how you cook your food is
just as important as what you cook. If you roast, broil, grill,
barbecue, fry, sauté, sear, bake, toast, brown, or use high heat in
any manner to cook your food, you are creating very high levels of
AGEs—regardless of what you’re cooking. And surprisingly, the dry
heat that has been touted as the healthier alternative to frying,
known to many as air frying, causes AGEs to form at high levels
due to the requisite dry, high heat.

COOKING SOLUTIONS
When it comes to cooking methods that do not raise AGEs, there
are a number of delicious options at your disposal. Low heat is the
way to go, and wetter is better when cooking your foods.

Slow cooking. This is a great time to use your slow cooker,

such as my favorite, the VitaClay cooker. This cooking
method retains moisture and enhances an array of flavors. A
splash of red wine, broth, juice, or some other liquid added to
the combination of meats and vegetables results in not only a
tasty meal, but an AGE-less one. Tougher cuts of meats
become tender when slow cooked slightly below the boiling
point, at or around 200°F.
Simmering. This technique helps lock in key nutrients that might
otherwise be lost during high-temperature boiling.
Braising. This cooking method uses a combination of liquid and
steam. I suggest that you first lightly brown meat with a high-
heat oil, such as ghee (clarified butter), red palm oil, or
avocado oil. Acidic foods—especially Mediterranean staples,
such as tomatoes, citrus, or vinegar—add flavor and reduce
AGEs, as they break down proteins.
Steaming. Asian-style dishes are often prepared using this
method, which allows for maximum nutrient absorption and
preservation of the food’s unique natural texture and taste.
Lighter foods, such as vegetables, chicken breast, and
shellfish, also benefit from this technique.
Poaching. The idea is to cook more delicate foods (such as fish
and duck) at a lower temperature than one would if braising or
 steaming. The liquid base is best cooked at or around 160° to
185°F.
Marinating. Marinating meats (or fish) in an acidic medium for
even just one hour can prevent AGE formation by as much as
50 percent. Use lemon or lime juice, dry organic wine, organic
grass-fed broth, olive oil, or apple cider vinegar; and add
herbs and spices, such as garlic, mustard, rosemary, thyme,
sage, and tarragon for amazing flavor and added health
benefits. Per pound of meat, use 4 to 6 tablespoons lemon
juice, lime juice, or vinegar plus enough water or other
ingredients to cover the food.

TIP: In addition to proper cooking methods, when serving meat

or cheese, it helps to add plenty of colorful phytonutrient-rich foods,
such as leafy greens, beets, and squash, to your plate, as the
antioxidants they contain help defray the AGE-related damaging
effects.

TARGETED AGE NUTRITIONAL AND DETOX SOLUTIONS

Avoid fried foods. They are high in AGEs. Anything fried is not
your friend.
Avoid processed foods. Processed foods, such as chips,
cookies, dried milk, and hot chocolate mixes, are typically
prepared using high- and dry heat methods, increasing their
AGE content.
Fill up on phytonutrient-rich vegetables. Naturally low in
AGEs, vegetables are a great way to mitigate the damage
done by improperly cooked foods. But vegetables should also
be cooked properly to avoid increasing their AGE content.
Up your antioxidants. Your body needs antioxidants to remove
excess AGEs and to balance your oxidation process so they
stop accumulating in the first place. Vitamins A, C, and E,
along with such minerals as selenium and zinc, should be
plentiful in the diet and supplemented through a daily
multivitamin/multimineral.
 Bet on benfotiamine. New research suggests that
supplementing with benfotiamine—which is fat-soluble vitamin
B1—can help reverse or greatly counteract meals high in
AGEs better than any other antioxidant. So, if you can’t refrain
from broiling, roasting, grilling or air frying, I suggest that you
supplement with benfotiamine-rich Ultra H-3 Plus, which is
discussed in the brain chapter (Chapter 11). In this way, you
can hit two birds with one stone as the benfotiamine in the
Ultra H-3 Plus is also helpful in cognitive function (see
Resources).
Love your liver. I recommend gentle herbal cleansing and
nourishing support. N-acetylcysteine, alpha-lipoic acid,
chlorophyll, choline, and taurine are all excellent
supplemental aids for a tired, toxic liver, as well as coffee
enemas.

Prevent AGEs when Dining Out

When eating out, there are three styles of cuisine that tend to use
AGE-less cooking methods:
• Middle Eastern. Olive oil, yogurt, chickpeas, and parsley
are low in AGEs and high in antioxidants and vitamins.
Bean dips and spreads such as hummus, stews and soups
made with fava beans or split peas, and stuffed cabbage
rolls are all excellent choices.
• Chinese. These restaurants offer many AGE-less choices,
due in large part to their traditional method of steaming.
Avoid deep-fried dishes, such as breaded chicken or crispy
noodles, and instead opt for soups, steamed dumplings, or
marinated beef or chicken stir-fries with vegetables. Skip
any heavy, sweet sauces.
• Mexican. Skip the fried tortilla chips and choose healthier
dishes, such as soups, fresh fish tacos (not fried) made
with soft non-GMO corn tortillas, served with guacamole
 and pico de gallo.

Of all the underlying toxins potentially impacting a long and healthy

life, AGEs are likely the most easily controllable. These compounds
do not have to be totally eliminated, but they do need to be
markedly reduced to a level the body can safely manage. This is
exactly where the Radical Longevity 7-Day Menu Plan and recipes
found in Chapter 10 come into play. But for right now, let’s turn our
attention to the physical body and the important topic of fascia for
radical health.
CHAPTER 4

NEW RULE #4: FREE UP FASCIA FOR

YOUTHFUL MOVEMENT

In this chapter, you’ll learn…

• What fascia is and why it is so critical to your longevity

• How your arthritis may actually be symptoms of “frozen fascia”
and how to restore movement to stiff joints
• Why adhesions form and how they contribute to unexplained
pain
• Radically simple solutions for pain-free movement

FAR TOO MANY PEOPLE ACCEPT JOINT PAIN, LIMITED MOBILITY, AND LOSS OF
FLEXIBILITYas inevitable aging, but it doesn’t have to be this way.
There is a key player in the tight muscles, painful joints, dimpled
thighs, scars, adhesions, and many of the unexplained mystery
symptoms plaguing us: fascia.
Fascia, also known as connective tissue, isn’t like other tissues
in the body. It’s complicated and can’t be neatly dissected and
studied as easily as anatomy. Rich in collagen, fascia is a sheet or
band of tissue that provides structure and acts as a divider and
support between muscles and other internal organs. This tissue is
more than just a layer of packaging, though; it protects every part of
you, helps hold the shape of your body, takes part in every
movement you make, and is involved in every injury and scar you’ve
ever had.
 Your fascia is all connected. It weaves its webs around your six
hundred muscles, diving deep and forming pockets difficult to reach
from the surface of your skin. In a normal, healthy state, fascia is
smooth and relaxed and moves without any restriction. The
problems come when you haven’t been active or moving much,
when you’re under stress for prolonged periods of time, or when you
lack flexibility or have poor posture.
All of these conditions restrict the movement and flow of fascia,
thickening the fibers, clumping it into adhesions (bands of scarlike
tissue that form inside your body), and cementing the once freely
mobile fibers into one place. This is how fascia can be a factor at
the root of your arthritis symptoms.

THE BODY REMEMBERS—THE LEGACY OF TRAUMA

Every type of physical and emotional trauma is recorded in your
body long after you may have forgotten all about it. Whenever you
experience any kind of surgery (even dental surgery), an accident,
an injury, infection, or inflammation, your body gets to work on
healing—and this “work” creates internal scars in your fascia, called
adhesions, as the first step. These adhesions are made up of tiny
strands of collagen—similar to the strands of a nylon rope.
Like any good-quality rope, these adhesions are strong, having
been measured with a tensile strength at close to 2,000 pounds per
square inch. Unless treated, these adhesions remain in the body
after healing. Before you know it, they act much like a straitjacket in
the areas of the body where formed, and we confuse them as by-
products of aging instead of an accumulation of adjustments made
by living.
Later in life, if we experience chronic pain, we may not recognize
its source. If we accept that it is just a form of pain, we can overlook
repairs that are well within our reach. I experienced this firsthand.
Through my own subsequent research, I came to realize that
because adhesions are composed of collagen fibers, they do not
appear on any diagnostic test. That explains why X-rays, MRIs,
ultrasounds, or CT scans do not pick them up.

REVERSING THE DAMAGE

Fascial adhesions that formed years or decades ago from earlier
surgeries or traumas are not really necessary anymore, but your
body has no way to dissolve them, and we don’t even know to look
for them until symptoms show up. The good news is you can
reverse the damage. Just as muscles stretch and can be massaged
into relaxation, fascia can be worked to regain its fluidity and
flexibility. The first key to fascia rejuvenation is found in your
lymphatic system.
Your lymph is like a liquid tissue that traverses the entire network
of your fascia and, in fact, is often referred to as “liquid fascia.” Just
like blood moves through vessels (which are also a type of fascia),
lymph fluid travels from node to node in its network of vessels
through the layers of your fascia. While blood is busy delivering
nutrients and oxygen to your cells, lymph is busy removing cellular
wastes (including unwelcome invaders, such as viruses and
bacteria) and maintaining your overall fluid balance. Lymph vessels
are surrounded by a network of nerves, so the movement of lymph
fluid alone is soothing and healing. When you get your lymph
moving and flowing, you also help free up your restricted fascia.
The structure of your fascia comes from collagen, known as
“solid fascia.” Collagen is the most abundant protein in our body,
holding together our tendons, muscles, bones, cartilage, joints, skin,
and more. Beginning at age twenty-one, our collagen production
slows down at a rate of up to 1 percent a year, causing thinning and
weakening of the cartilage in the joints, which later in life often leads
to arthritis. There are many types of collagen, and the type made
depends on the cell making it. The cells that are primarily
responsible for making the collagen of fascia are called fibroblasts.
They communicate with one another to adapt to the tension and
compression that results from the stretching and movement of
fascia and maintain the flexibility of fascia, even under strain. When
fascia is dehydrated or pushed beyond its limits, fibroblasts
stimulate inflammation as a protective mechanism, but when
inflammation persists, fibroblasts can no longer clean, repair, and
replace damaged fascia. This is when the trauma leads to adhesion
formation.
As mentioned, there currently is no imaging technology available
to find adhesions and other fascial traumas when symptoms arise.
It’s important to listen to your body and trust what it is telling you, so
as to find the healing you need. Symptoms of internal adhesions
may include bloating and abdominal pain. Scars that are fixed and
immobile are also sure to have adhesions beneath the skin.

Cupping Therapy

Cupping is an ancient, drugless way to relieve pain and spasms,

and digestive and respiratory woes, to promote relaxation, and to
improve the health of your skin, assisting in detoxification. Cups,
applied by a qualified practitioner, are placed to provide suction to
the skin to stimulate blood and energy flow as a way to relieve
pain and inflammation.
While this practice of cupping for deep tissue therapy and
lymphatic drainage is well known throughout most of the world,
it’s relatively undervalued as a newcomer to the United States.
However, more than six hundred studies have been done
showing its safety and effectiveness for a variety of maladies,
from shingles to low back and neck pain, facial paralysis, and
asthma, with the most common side effect being bruising at the
suction site.
Skillful cupping creates suction when attaching a cup to the
surface of the skin, and techniques may include leaving the cup
in place or moving it around on oiled skin. Here are five of its
amazing health benefits.
1. Revitalize your skin. Cupping for deep tissue therapy
increases blood and lymph circulation to the skin. The
suction opens up capillaries and permits the exchange of
 gases to your skin cells, releasing congested and stagnant
lymph and blood, and also helps remove any toxins from
the skin’s surface. The cupping procedure focuses mainly
on the back of your midsection, but the effects extend
throughout the body.
2. Relieve pain. There are two basic ways people use
cupping for pain. The first is to apply the cups where it
hurts—sore muscles (or spasms) and achy joints are the
most common sites. The suction from cupping relaxes
muscles and releases spasms. The second is to cup along
the meridian channels of the body. In a nutshell, meridians
are the “highways” by which energy flows through the
body.
3. Respiratory relief. Relief from asthma, congestion from
the common cold, or other respiratory infection is among
the most common uses for cupping worldwide.
4. Revive your digestion. Cupping stimulates stronger
digestion, clears constipation, and improves appetite
regulation.
5. Boost your immunity. Cupping has been shown to
modulate the immune system at the cellular level.

HOW TO FREE UP FASCIA

Fascia can be categorized into liquid or solid, so it’s important to
know how to deal with both. Liquid fascia solutions can be as simple
as stretching or low-impact exercise, as well as

Move your lymph. Since the lymph system doesn’t have a

pump the way your bloodstream does, it’s up to you to get it
moving mechanically. Thirty minutes of walking a day is a
great way to start.
Go on the rebound. Even five minutes each day on the mini
 trampoline or rebounder, bouncing lightly, or walking on the
balls of your feet, is enough to get your lymph moving.
Hydrate. Lymph fluid is just like any other fluid in your body—
you need water to keep the supply up. Stay hydrated all day
long so waste products are flushed out of the lymph and it
stays free flowing.
Try dry brushing. Lymph is most concentrated in the fascia
that’s only millimeters below the skin. You don’t need anything
more intense or invasive than dry brushing to get lymph
moving and free up fascia.
Stretch yourself. Tight muscles restrict and tighten fascia over
time. This creates a vicious cycle, where the muscles become
compressed and tighten even more, which leads to nerve
compression and pain. Relax in a warm Epsom salts bath or
detox bath, stretch your muscles, and follow it up with
rebounding or other light activity to really get your lymph
flowing.
Try Yin for the win. When it comes to fascia, gentle yoga is
more effective than more intense pressure and exercise. Yin
Yoga not only helps you stretch your muscles and get lymph
flowing, but holding the poses can facilitate the breaking up of
scar tissue and fascial adhesions.
Let yourself go with myofascial release massage. In this
technique, the therapist uses gentle pressure to find the areas
of restricted movement, and this is not always located right
where your pain is. They then apply gentle pressure until the
tension releases and move on to the next area to repeat the
process. I personally recommend active release technique
(ART) practitioners, Barnes practitioners, and those who
follow Louis Stecco’s work (see Resources).

Solid fascia solutions include eating a proper diet, making sure

you get plenty of restorative nutrients, and taking therapeutic
treatments, such as myofascial massages.
THE COLLAGEN CONNECTION
Homemade bone broths cooked low and slow for several hours are
a superfood for collagen production. The least desirable cuts of
meat and bones for soup are some of the most collagen-rich foods
available. Although collagen-boosting protein powders are all the
rage right now, there is growing concern over what’s actually in
these powders and whether they’re doing more harm than good.
Grass-fed meat is best, since animals raised in confined feeding
operations contribute to antibiotic resistance and contain antibiotic
residues in their meat. Their bones have been found to contain
heavy metals, including lead, pesticides, fluoride, and even
radiation. Basically, whatever these animals have been fed and
exposed to in their environment gets stored in their tissues,
especially bone.
When you buy bone broth, unless it’s organic, it’s likely been
sourced from animals raised on factory farms. Remember, bone
broths are cooked for extended periods of time, so the bones break
down and release their nutrients into the broth—along with their
contaminants. Bone broth powders and gelatins are bone broths
that are cooked even longer, then dehydrated, which concentrates
their toxins even more.
There’s no need to expose ourselves to these toxic products to
build healthy collagen, which can increase our toxic load over time.
Using homemade bone broths or trusted brands, such as Kettle &
Fire (see Resources), supplementing with collagen-building
nutrients, and avoiding collagen antinutrients, we can provide the
optimal conditions for the collagen our body needs to keep
connective tissues healthy and strong.
Additionally, daily weight-bearing exercise, such as resistance or
weight training or walking, enables cartilage to repair more easily
and keeps collagen strong. This type of exercise is essential to
rebuilding and repairing our joints as we age.

Note that before you begin taking any supplements, you should
check with your health-care provider for any issues or
contraindications.

TARGETED LIFESTYLE AND NUTRITIONAL SOLUTIONS

Quit smoking. Nicotine constricts the blood vessels in the skin,
causing reduced blood flow and delivery of nutrients and
oxygen, which damages delicate tissue. Even the chemicals
present in secondhand smoke damage both the collagen and
elastin proteins in the skin and fascia, causing skin to thin,
wrinkle, and age, while fascia becomes more stiff, weak, and
inflexible.
Fortify with vitamin C. Vitamin C in combination with lysine,
proline, and EGCG (green tea extract) makes your cells like
an impenetrable fortress and strengthens the collagen matrix
so no intruders—such as free radicals—can get through and
cause damage. Linus Pauling and Matthias Rath, MD, found
this combination to be effective even in stopping the spread of
cancer. Dr. Rath’s Healthy Collagen formula contains 900 mg
of vitamin C, 900 mg of L-lysine, and 450 mg of L-proline. The
suggested dosage is 1 to 7 g daily.
Rejuvenate with L-arginine. This amino acid is one of the
building blocks of collagen; it can also increase nitric oxide
production to promote healthy cardiovascular function. The
recommended dosage is 1 to 3 g daily with equal amounts of
lysine.
Build up with TMG. Trimethylglycine (TMG), an amino acid
derivative, is a rich source of glycine, one of the main building
blocks of collagen. It’s best known for its energy-boosting
effects but also promotes healthy brain balance and good
digestion, and is commonly recommended for those with an
MTHFR genetic defect. The recommended dosage is 2,500 to
6,000 mg taken in two divided doses daily.
Protect yourself with niacin (vitamin B3). Not only does niacin
promote healthy collagen production, it also decreases
 protein glycation, which is the process that forms AGEs.
Niacin protects the skin from harmful sunlight radiation and
promotes cardiovascular health. Start slowly at 250 mg at
bedtime, then increase gradually to 1 to 2 g daily in divided
doses. The form best tolerated is inositol hexanicotinate.
Endur-acin, a slow-acting, time-released niacin, is typically
available in three strengths—250 mg, 500 mg, and 750 mg—
for easy compliance with doctor recommendations.

TARGETED SCAR AND ADHESIONS SOLUTIONS

Scars and superficial fascia pain respond well to topical herbs and
innovative solutions, breaking up the adhesions underneath and
allowing fascia to move more freely.

Erase scars with gotu kola. Gotu kola is an herbal scar remedy
that works well topically and internally, fading existing scars,
preventing new ones, and encouraging the growth of new
skin. Enjoy it as an herbal tea (two cups per day); as a topical
paste (combine 2 teaspoons of the dried herb powder with
enough water to form a paste, apply directly to healed scar,
and cover loosely with a gauze pad; as a tincture (2
teaspoons [10 ml] twice daily in water); or as a supplement
(Gotu Kola Complex by MediHerb, one tablet three times
daily).
Break up painful adhesions with wheat germ oil. Wheat germ
oil, massaged into an existing scar, can help relieve pain and
break up adhesions. David L. Hartz, DC, CFMP, also
recommends cold laser treatment once the oil is applied, for
maximum relief. Consult your local chiropractor or massage
therapist for this particular treatment.
Cupping therapy. The International Cupping Therapy
Association can assist you in finding a qualified cupping
therapist in your area. Visit www.cuppingtherapy.org (see
Resources).
The topic of fascia, adhesions, and scars is an underserved area in
the longevity world. Freeing up fascia in the form of adhesions and
scar tissue may be the missing link to pain-free movement and the
ability to release stuck emotions. In the next chapter, we’ll take a
deeper dive into an emerging topic of great interest on the longevity
scene—cellular rejuvenation.
CHAPTER 5

NEW RULE #5: ACTIVATE CELLULAR

REJUVENATION

In this chapter, you’ll learn…

• How to tap into your body’s natural healing at the cellular level
with omega-6 fats
• Why membrane medicine is your pathway to cellular
performance
• How to replicate your body’s innate cellular communication
• How to activate your body’s own stem cells

REJUVENATION AND REPAIR TRULY START AT THE CELL LEVEL. THE

INTELLIGENCE of a cell lies in its membrane, even more than its
nucleus. The nucleus houses DNA, but that’s about all. It has all the
data but initiates none of the activity—functioning more like a library.
On the other hand, the cell membrane uses the DNA for reference
and then tells it what to do, directing all cellular activities. Biologist
and epigenetics scientist Bruce Lipton, PhD, cleverly dubbed these
amazing cellular structures “mem-Brains.”
Those little mem-Brains are embedded with thousands of
hormone receptors. Hormones direct cellular function, but the cell’s
receptors are responsible for “hearing” those hormone messages.
Most of today’s rampant endocrine problems are the result of
damaged hormone receptors—therefore, the promise of
rejuvenation lies in repairing these receptors. Instead, what is
typically done is to throw more hormones at the system, which does
nothing to fix the problem and actually makes receptors tune out
even more. This is called hormone resistance.
One type of hormone resistance involving the metabolism is
insulin resistance, which if not addressed may lead to type 2
diabetes. Insulin, made in the pancreas, is the hormone that
controls blood glucose levels and storage. Type 2 diabetics have
plenty of insulin, but their insulin receptors have gone deaf. The way
to reverse hormone resistance is to mend the cell membranes—
fixing the problem at its source.
The right dietary fats make membranes more fluid and efficient—
especially the omega-6 fatty acids. In fact, omega-6 linoleic acid is a
key player in cellular health. It maintains the cell membrane
structure and enhances permeability of the membranes—including
those in the skin, digestive tract, and blood-brain barrier, preventing
toxins from entering the cell.

THE “FORBIDDEN FAT,” OMEGA-6

I’m sure you’ve heard or read that omega-6 fatty acids aren’t good
for us and we need to focus on omega-3 fats. The reality is more
complex and there is a good deal of debate around omega-3 and
omega-6 fatty acids in terms of their biological roles and how much
we should be eating. Omega-3s and omega-6s are essential fatty
acids (EFAs), meaning they are just that—essential. Our body
cannot make them, so we must get them from the foods we eat.
Omega-3s and omega-6s are both integral parts of the structure
and function of cell membranes.
When the scientific community began recognizing inflammation
as a major driver of chronic disease, they began to search for the
cause. Blood levels revealed most of our diets are extremely top
heavy in omega-6 fatty acids, and light on omega-3s—so the
omega-6s, as a category, were blamed for inflammation, especially
arachidonic acid (AA). Omega-6 fats were labeled “pro-
inflammatory” and omega-3s as “anti-inflammatory,” and the
misguided mantra to simply reduce your dietary omega-6s and
increase your omega-3s (e.g., supplement with fish oil) spread like
wildfire.
The problem is this is oversimplified. Not all omega-6 fats are
equal. It’s true that many of us are overloaded in omega-6, but the
type of omega-6 we’re overloaded with is the toxic kind, mainly oils
destroyed by overprocessing. We’re talking about those found in
French fries, packaged cookies (made with shortening), and junk
food loaded with sugar and hydrogenated vegetable oils—all of
which are indeed pro-inflammatory. The increased consumption of
hydrogenated vegetable oils represents the single largest increase
in any type of food over the last century. One estimate is that
Americans now consume 100,000 times more vegetable oils than
they did in the year 1900.
The pervasive recommendation to avoid omega-6 fats is actually
counterproductive to rejuvenation and healthy aging as well as
weight loss. It turns out, functional omega-6s are some of the most
powerful fats for activating your fat-burning engines. They have
positive benefits for the checks and balances of your body’s
inflammation system. They prevent toxins from entering cells by
maintaining cellular membrane structure and enhance permeability
in membranes. Omega-6s also help synthesize eicosanoids
(tissuelike hormones) involved in day-to-day cellular activities and
are involved in the synthesis and transport of cholesterol. The
bottom line is that omega-6s are extremely restorative to cell
membranes, and strong cell membranes are key to optimal cellular
repair and performance.

THE RIGHT RATIO

Thanks to an overabundance of refined vegetable oils, processed
foods, grains, and grain-fed meats, our natural essential fatty acid
ratio is out of balance. For optimal cellular repair and function, it’s
important to routinely consume omega-6 and omega-3 fatty acids in
the right balance: There seems to be a golden ratio of about 4:1.
Hemp seed oil comes the closest to meeting this ratio of all omega-
6-rich oils.
Historically, traditional diets have provided omega-6–to–omega-3
ratios in the range of 1:1 to 5:1, but the standard American diet has
now put it at ratios of up to 20:1. If you have twenty times as many
omega-6s as omega-3s, then they are coming from junk—meaning
they’re damaged and provide no nutritional benefit.
Adding to the problem is that all those junk omega-6s shut down
the omega-3s through a mechanism called competitive inhibition.
The omega-3s cannot compete with all those omega-6s, and so the
junk omega-6s become incorporated into your cell membranes,
weakening them and generating all sorts of problems, hence the cell
receptor’s inability to “hear” the messaging of the cell nucleus.
It may be a challenge to wrap your head around, but it’s
important to understand that you can be omega-6 dominant and
have an omega-6 deficiency, at the same time—the difference is in
having healthy, functional omega-6s, not just plentiful omega-6.
Surprisingly, most of our cells prefer the omega-6s over the
omega-3s—especially our mitochondria, which use omega-6s
almost exclusively. One of the reasons for this is the tendency for
the omega-3 fatty acids to oxidize. Oxidized fatty acids are as toxic
to your cells as rancid fish oil is objectionable to your nose, causing
inflammation and accelerated aging.
Believe it or not, health abnormalities appear more quickly when
people are omega-6 deficient. And when animals are deprived of
both omega-3 and omega-6 fatty acids, abnormalities can be
corrected with the omega-6s alone, whereas efforts to correct with
only omega-3s make many conditions worse. Omega-3s represent
about 14 percent of the total lipids in your brain and nervous system
(in the form of EPA and DHA), but the omega-6s make up about 10
percent (in the form of arachidonic acid). It follows that both must be
replenished on a regular basis and in the ideal ratio with healthy
omega-6 choices, specifically hemp seed oil, at least 1 tablespoon
per day or hemp seeds at 3 tablespoons per day.

PROTECT YOUR NATURAL DEFENSES

The radical master gene SIRT1, mentioned earlier, is often dubbed
the governing antiaging controller. It has been credited with not just
slowing aging but even reversing it. And, it also has been noted as a
“survival factor” in that your body has a collection of natural
protective mechanisms known as host defenses, of which SIRT1 is
the leading player. This team of defenders works to protect our cells
and our membranes day in and day out. But today’s unprecedented
burden of environmental toxins from air, water, and food, especially
in the form of AGEs, can compromise and overwhelm these
defenders, as discussed in Rule #3.
Simply put, the protection of SIRT1 goes a long way in mitigating
many of the ill effects of aging. Beyond decreasing AGE-rich food
and AGE-rich cooking practices, another significant way to protect
and increase SIRT1 is through the well-researched practice of
calorie restriction, sometimes to the tune of 20 percent or more of
total calories. Although the reduction of calorie consumption results
in a markedly longer life span and fewer age-related diseases, it is
impractical to maintain a long-term calorie restricted diet due to
severe hunger. It may also be challenging to obtain enough critical
nutrients on a severely low-calorie diet. So, it is no wonder that
there has been a relentless search for cutting-edge nutraceuticals
and technologies. The most promising is resveratrol, a well-
researched compound contained in large amounts in red wine and
in small amounts in tea, vegetables, fruits, and in the polyphenols
found in spices. Resveratrol has been found to effectively mimic the
anti-inflammatory activities of SIRT1 by decreasing free radical
production, inflammation, and harmful DNA changes. In addition, it
activates nitric oxide to dilate blood vessels and improves blood
flow, crossing the blood-brain and blood-ocular barriers, and it
regenerates mitochondria.

CELLULAR HYDRATION
Proper hydration extends beyond just making sure you drink plenty
of water. True hydration involves getting the water inside your cells.
Properly hydrated cells are critical to the process of removing toxins
and cellular repair and reproduction. A good amount of the water we
drink passes through the body and is urinated out. The predominant
characteristic of aging is a loss of fuel production by mitochondria.
Mitochondrial production is absolutely critical for activities that stave
off aging—most important, cellular repair and replacement. Water,
having basically two hydrogen molecules for every oxygen molecule
along with their electrons, feeds the electrical charge necessary for
fuel production. Drinking electrolyte-rich water enhances this
electrical charge needed for hydration within the cells. A good
approach is to drink free water intermittently infused with
electrolytes and watch your stools carefully. If you begin to have
loose stools, it is a sign that your body may be sensitive to
electrolytes. If this occurs, cut back your intake and build more
gradually.

Here are five foods and beverages you can use to increase
your cellular hydration:

1. Start your day with a Live Longer Cocktail (here). Vegetables

and fruits, such as cranberries, are full of electrolytes and
rich in fiber, which helps your body absorb water within the
cells.
2. Incorporate mucilaginous foods, such as chia seeds,
flaxseeds, and such herbs as marshmallow root and slippery
elm into your smoothies, salads, and baked goods. The
slippery substance that is formed when these items are
crushed and mixed with water is what you need for complete
hydration.
3. Just add salt. Mineral-rich salts that have some color to
them, such as Celtic, Himalayan, and Real Salt, all contain
trace minerals and electrolytes that can help hydrate your
cells. It’s more hydrating to salt your food than it is to add salt
to your water, so sprinkle a pinch of your favorite salt over
every meal.
 4. Drink highly diluted coconut water or cranberry water (for
recipe, see here), or add a slice of lime, lemon, or cucumber
to your water to give your body all the raw materials it needs
(electrolytes and water) to support cellular hydration.
5. Add bone broth (I like Kettle & Fire brand) to your soups and
stews. When your grandma made you chicken soup to get
well, she knew what she was doing! The collagen in these
broths is full of electrolytes as well as other nutrients that
contribute to cellular hydration.

SLEEP SUPPORTS BODY REPAIR

When you don’t get enough sleep, you put your body under stress,
depriving it of its critical time to repair tissue, reset hormones, and
consolidate memories. The following are ways that you can
maximize the rejuvenating gifts of sleep.

Turn off electronics at least one hour before bedtime. Our

beloved devices that we can’t live without emit a type of light
called blue light, which mimics daylight. Your body cannot tell
the difference between the kind of blue light you see outside
at noon and the kind you see from your device at midnight—
and it reacts to both in the same way, reducing the sleep
hormone melatonin.
Create a sleep-promoting environment. Sleep in a quiet, dark,
cool room—ideally between 62° and 65°F. A warm
temperature impedes sleep and causes restlessness.

Additionally, electronics emit electromagnetic radiation

(electropollution) that can stress the adrenals, creating intermittent
awakenings and fluctuating cortisol levels. Disable all wireless
devices within 300 feet of the bedroom, if possible.

Sleep on a schedule. Try going to bed at the same time every

night and waking up with the sunrise. I recommend going to
bed around ten p.m. This will mimic your natural cortisol
 rhythm as closely as possible. Getting an hour of morning
sunlight, or using extremely bright lights in the morning, could
help with falling asleep at night.
Take a warm bath. Researchers suggest that taking a fifteen-
minute bath at 105°F approximately ninety minutes before
going to bed is helpful. The rise in body temperature, followed
by the decline in core temperature, signals the body that it’s
bedtime. Add some lavender or chamomile essential oil to the
bath to enhance relaxation.
Avoid eating or exercising in the two hours before bedtime.
Both of these can cause hormonal disruptions, namely with
cortisol and insulin, that interfere with sleep.
Create a nighttime routine. Practicing a specific bedtime ritual
will establish a set behavior pattern that cues your brain to
relax and go to sleep. I strongly encourage you to incorporate
relaxation techniques into this routine. Take a warm bath,
meditate, or journal to reduce sleep-sabotaging anxiety and
quiet your mind and body. You might also try ¼ teaspoon of
baking soda before bed to reduce overstimulating acidity that
can impede your ability to fall asleep or cause multiple
awakenings during sleep.
Be mindful of naps. Try not to nap after four p.m. If you do
need a quick reenergizer, try a twenty- to thirty-minute nap in
the middle of the day.

SIGNALING MOLECULES ARE KEY TO CELLULAR

COMMUNICATION
Redox signaling molecules are created within every cell in the body.
In fact, your body is one big redox signaling program. Signaling
molecules are believed to be reduced as we age at the rate of about
10 percent per decade. These molecules serve as cellular
messengers, helping to keep cells functioning at optimal levels and
boosting the body’s natural cellular renewal. These amazing
molecules act as a communication system, signaling the activation
of genetic pathways, supporting total body health, and facilitating
improved function for every system of the body. Due to age,
environmental toxins, and stress, they are used up and cell
signaling is reduced and weakened and cellular communication
breaks down, along with restricted gene expression. Most important,
these signaling molecules can provide support where your body
needs it most, as reflected in cellular meltdown.
Cell signaling in your body is directly involved in regulating gene
expression. Genes provide critical data that gives life-sustaining
instructions to cells, which then are tasked with carrying out those
instructions to keep you alive and healthy. When cell communication
breaks down, the signal weakens, and gene expression can be
disrupted.

THE PROMISE OF YOUR OWN ADULT STEM CELLS

Twenty-four hours a day, seven days a week, your body is using
adult stem cells to repair and renew damaged cells. Adult stem cells
are strategically located throughout your body from the time you’re
an embryo. They continue to be produced throughout your entire
lifetime, but the production slows as we age. Not only that, but they
become harder to activate as we age too.
These stem cells have far reaching potential—they can be used
to build whatever tissue your body is in need of at the time they’re
called into service. Scientists have found stem cells in brain, liver,
skin, muscles, bone marrow, blood, and blood vessels.
Adult stem cell therapy includes everything that stimulates the
production and activation of your body’s own stem cells to divide
and regenerate to stimulate healing of a cell, tissue, or organ. This
can be as simple as intermittent fasting, or as complicated as
harvesting bone marrow for a stem cell transplant. The type of
therapy you need depends on the illness or body repair you’re
facing.

PHOTOTHERAPY EFFECTS ON YOUR NATURAL STEM CELLS

Now there is promise using phototherapy technology in a wearable
patch. Known as X39, this noninvasive, easily applicable patch can
be worn daily to help mobilize and reset stem cells to a younger and
more vitalized state. Using the power of light it helps to activate the
copper-binding tripeptide GHK-Cu, which has the ability to stimulate
four thousand genes. When placed on the body, these nano-
patches stimulate nerves and acupuncture points to produce myriad
age-reducing benefits, including decreased inflammation and wound
healing, better sleep, pain reduction, and increased mental clarity.

TARGETED CELLULAR SOLUTIONS

Feed your cell walls with membrane medicine. Since toxins
tend to attach to cell membranes, the membrane-stabilizing
diet that is present in the Radical Longevity Program helps
remove them. A forgotten key to most cellular rejuvenation
problems is the rebalancing and revamping of the fats in your
diet. Adding biologically potent omega-6s, such as hemp,
sesame, safflower, sunflower, or pine nut oil is a surefire way
to fuel membrane medicine. The Radical Longevity Plan
addresses this gap head-on. It closes and adds a dimensional
level of repair to cellular function with its unique omega-6 fats.
If your cells are not getting what they need, they will not
function properly. Fix the cell and rejuvenation at your very
core begins.
Reprogram your DNA with resveratrol. There is now a
resveratrol product on the market that was found to “activate
nine-fold more longevity genes than plain resveratrol.” Called
Longevinex, it contains a group of synergistic molecules in
addition to resveratrol that reinvigorates cellular repair.
Longevinex, 100 mg per day, is recommended (see
Resources).
Replicate your body’s innate signaling molecules. As the
world’s only verified supplement containing redox signaling
molecules, ASEA Redox Supplement can help reset health on
a cellular level and aid in the repair of the body’s natural
 processes. The signaling molecules are suspended in a
patented process pristine saline solution composed of the
same life-sustaining molecules that natively exist in the
human body. This revolutionary product has been scientifically
tested and has been found to positively impact five genetic
pathways. It aids a healthy inflammatory response, helps
maintain cardiovascular health and support arterial elasticity,
improves overall gut health and digestive enzyme production,
and modulates hormone balance to support vitality and
wellness (see Resources).

STEM CELL SOLUTIONS

Introduce intermittent fasting. Even during a short-term fast,
your body turns to fats for fuel, which boost your intestinal
stem cell function. Because of the strong connection between
your intestines and your immune system, the positive effects
are felt not only with digestion but also immunity. According to
MIT researchers, this one dietary change is enough to
reverse age-related stem cell decline.
Lower your blood sugar. Most stem cell therapies require you
to have a hemoglobin A1c test done beforehand to measure
your blood sugars because elevated blood sugar decreases
the life span and number of adult stem cells in the body. The
optimal A1c for your stem cells is 5.1 or less. You can
effectively lower your blood sugar on the Radical Longevity
Plan with the right kind of fats, moderate protein, and low
carbohydrates. You can also add chromium at 200 mcg three
times a day plus the core mineral zinc. Many people find that
blood sugar regulation is even more effective with a product
called berberine at 500 to 1,000 mg three times a day.
Add organ meats and bone marrow to your diet. Organ
meats are rich in vitamin K2, which has been shown in studies
to activate the stem cells in your blood and bone marrow.
Start with grass-fed goose liver, which tops the list of stem
cell–boosting foods. Or, if roasting bones with marrow
 appeals to you more, use the bone marrow like butter and
spread it over your favorite savory foods. It’s not only anti-
inflammatory, rich in collagen, and high in vitamin B12, but it’s
also loaded with natural stem cell activators.
Avoid drugs that sabotage stem cells. One of the most
common treatments for painful joints is steroid injections, but
steroids in any form should be avoided for healthy stem cells.
This group of medications reduces the adult stem cells’ ability
to transform into the tissue they’re needed for. Also harmful
are the quinolone antibiotics, including Cipro and Levaquin.
These drugs are harmful to the stem cells of the ligaments
and tendons.
Supplement with special cell activators. As we age, even
when our body sends the signals for repairs that are needed,
fewer cells are able to respond and activate. Three main
nutrients can help: (1) vitamin C may increase the number of
stem cells in bone marrow, (2) vitamin D3 can help reverse
the stem cell aging process while helping them to activate
when needed, and (3) Longevinex resveratrol can help stem
cells multiply and differentiate into different types of tissue.
Let there be light. A targeted form of phototherapy found in
LifeWave X39 Patches is now available on the market to
stimulate cell activation providing support at a cellular level. In
turn, these patches regulate thousands of genes, which
provides support at the cellular level. It harnesses the power
of light to provide real hope in the quest for age reversal and
life extension (see Resources).

Today, we are better equipped to care for our health by taking full
advantage of the latest cell regenerating daily practices,
preventative medicine, and technology advances. The next chapter
takes on the topic of misbehaving minerals. Since minerals are the
true catalyst of life, imbalances have wide ranging negative impact
on every cell, tissue, and organ of the body.
CHAPTER 6

NEW RULE #6: MIND YOUR

MINERALS

In this chapter, you’ll learn…

• About the number one brain-aging trigger hiding in your home

• How copper is linked to Alzheimer’s disease
• How too much iron impacts aging
• The critical balance between copper and iron levels
• How you can “reverse the rust” and fix your fatigue

THERE’S NO DOUBT THAT THE MOST DREADED DISEASE ASSOCIATED WITH

GROWING older is… Alzheimer’s. So, as we look at minerals and why
both copper and iron are critical to any discussion about aging, my
focus, right from the start, is to make you acutely aware of an
ignored but potent Alzheimer’s trigger hiding in your own home and
what you can do about it NOW.
The reality is, I don’t think it is coincidental that the rise of
Alzheimer’s disease (AD) mirrors the use of copper plumbing in the
twentieth century. And neither does Dr. George Brewer, a professor
at the University of Michigan Medical School, who is considered one
of the country’s leading experts on copper toxicity. Dr. Brewer
explains that “when I educated myself about the history and current
status of AD, two facts made a huge impression on me. These facts
were that while we had an epidemic of AD in developed countries,
this epidemic wasn’t occurring in undeveloped countries. Second,
the epidemic was new, starting during the 1900s. These facts gave
me what I like to call my first epiphany about AD—namely, some
environmental cause of the disease had occurred in developed
countries during the 1900s.”
So, let’s get right into it. Here, in brief, is Dr. Brewer’s data
summary from the science communication publication Scientia
Global. This verbatim synthesis of data lends credibility to the
assertion that excess inorganic (divalent) copper (or copper-2) has
a direct link to Alzheimer’s:

The addition of 0.12 ppm divalent copper to the drinking water

of AD animal models greatly enhanced AD. The US
allowance for copper in drinking water is 1.3 parts per million,
ten times as high.
From one-third to two-thirds of North American drinking water
samples contain unsafe levels of divalent copper, according to
the animal model studies.
The development of the AD epidemic closely parallels in time
the increasing use of copper plumbing, beginning in the early
1900s. It is still found in 90 percent of homes in the United
States.
Japan has shunned the use of copper plumbing and is a
developed country with a low prevalence of AD. But when
Japanese people migrate to Hawaii, where copper plumbing
is used, their AD prevalence matches other developed
countries.
Ingestion of divalent copper in the form of copper-containing
supplement pills has been shown to decrease cognition at six
times the normal rate.
Monovalent copper is the prevalent form of copper in food
and we evolved a safe mechanism for absorbing and handling
monovalent copper, but not divalent copper.
Unlike organic (monovalent) copper, some divalent copper is
absorbed directly into the blood and slowly damages
cognition.
THE DIFFERENCE BETWEEN ORGANIC AND INORGANIC
COPPER
Simply put, copper comes in two forms, organic and inorganic.
Organic copper (monovalent) is found in such foods as avocado,
asparagus, liver, mushrooms, nuts, and chocolate. Organic copper,
considered an essential micronutrient, is, by and large, safely bound
to proteins and utilized to help form red blood cells, and for healthy
bones, connective tissue, and the immune system. The copper is
bioavailable and is critical for your body to build collagen—you can’t
have radiant, wrinkle-free skin without it. When in balance with zinc
(its mineral antagonist), copper is responsible for activating more
than thirty enzymes. A number of metabolic functions are
dependent upon balanced copper metabolism. These include the
formation of the myelin nerve sheaths, the synthesis of
neurotransmitters, the production of keratin and melanin, fertility,
and the building of the body’s connective tissue. So far, so good!
However, inorganic copper (divalent) or biounavailable copper is
found mainly from environmental sources, like drinking water
coming from copper pipes and multivitamin/mineral supplements.
Other common sources of inorganic copper include copper-lined
cookware, copper intrauterine devices, dental amalgams, fungicides
for swimming pools, and copper wiring often found in homes and
offices. This divalent copper accumulates silently and stealthily over
a period of many years, causing serious neurological damage by
switching on an inflammatory response in the brain that begins to
fuse beta-amyloid to plaque, eventually leading to the destruction of
brain cells and to Alzheimer’s.
Copper toxicity alters our brain and changes the way we age,
taking us from healthy, productive, independent individuals to a
state of continual dependence and sickness. This process doesn’t
happen overnight, but its long assault on our brain cells ultimately
leads to destruction.

TELLTALE SIGNS OF COPPER TOXICITY

Interestingly, decades before Dr. Brewer made the connection
between copper toxicity and Alzheimer’s, I was made aware of
neurological and other issues associated with the overabundance of
copper. Many years ago, Dr. Paul Eck, who was not only my teacher
but also my friend and health-care provider, described “copperhead”
personality types that are distinguished by their highly charged
nervous system, which causes compulsive and sometimes addictive
behaviors. These individuals are highly creative and intensely
hyperactive.
Other common symptoms associated with copper toxicity include
depression, insomnia, anorexia nervosa, anxiety, various skin
disorders, hair loss, and allergies.
So, copper has been on my radar for a very long time. In the
early 1970s, I worked with a nutritionally oriented psychiatrist at
Deepbrook Associates in Newtown, Connecticut, who systematically
took hair samples from every new patient. Unbelievably, he would
find that many of the children he was treating who were suffering
from learning disabilities and hyperactivity were also suffering from
a copper imbalance. Once the copper was in check, the hyperactive
symptoms disappeared.
As I have discussed, the problematic potential of excess copper
is the corresponding decrease of zinc. A copper-zinc imbalance also
affects the liver’s ability to detoxify, as both are needed to activate
key liver enzymes. A nutritionally oriented psychiatrist, Carl Pfeiffer,
MD, PhD, was instrumental in teaching a whole generation of
psychiatrists how a copper excess was at the bottom of many
depression, anxiety, and bipolar issues. For his breakthrough work
in researching the connection between biochemical imbalances in
the body and mental illness, he was inducted into the
Orthomolecular Hall of Fame in 2004.
Copper levels also rise and fall in tandem with estrogen levels. If
you are deficient in zinc, the balancing mineral to copper, copper
levels tend to rise. Weight gain as well as food cravings, mood
swings, fatigue, depression, and yeast infections are all common
symptoms of copper overload. In fact, migraine headaches are often
triggered by an improper copper-to-zinc imbalance, which can
influence the restriction of blood vessels.

TARGETED COPPER SOLUTIONS

By implementing these suggested solutions, you can kick copper to
the curb and greatly reduce your chances of developing dementia
and other debilitating health problems.

Avoid taking supplements that contain copper. Avoid copper-

enriched multivitamin/mineral supplements as they most likely
contain the inorganic form of copper.
Test your drinking water levels. Many companies offer this
service (see Resources). If the level registers 0.01 ppm (0.01
ug/l or less), it is considered safe. Do note that if it is over
0.01 ppm, it is not necessary to change out copper plumbing,
which can be very expensive. Simply install a filter that
removes copper (such as a reverse osmosis filter) and place
on the tap used for drinking and cooking.
Remove as many copper sources as possible. These include
copper-lined pots and pans, copper IUDs, and copper dental
components.
Balance intake of copper-rich foods. Copper-rich foods
include avocado, soy, shellfish, tea, chocolate, nuts, and
seeds. Balance with zinc-rich meat, pumpkin, and eggs.
Supplement with zinc. This immune-boosting mineral plays a
key role in the healthy function of neurons. Zinc is the “good
guy” in brain health. Alzheimer’s patients are typically zinc
deficient.
Bind copper with resveratrol. Resveratrol is a copper chelator.
Check out Longevinex 100 mg of micronized,
microencapsulated trans-resveratrol per capsule (see
Resources).

WHY WE NEED TO DUMP THE IRON

For most of our young lives, we were told to be sure to get enough
iron in our diet and our multivitamins. I knew this all too well as a
public health nutritionist. Iron deficiency, with its classic symptoms
of debilitating fatigue and shortness of breath, is such a great public
health concern that we start screening for it as young as twelve
months of age. Lack of iron can stunt a child’s development and
growth. Processed foods, such as refined rice, flour, and cornmeal,
are fortified with iron, and multivitamins are chock-full of it, to ensure
that children and women of childbearing age receive adequate
amounts.
Once you are around eighteen years old, excess iron starts to
accumulate in your blood at the rate of about 1 mg per day.
Because of blood loss during monthly menstruation, women of
childbearing age have roughly half the circulating iron that men
have. Women in this age group also have roughly half the rates of
heart disease, cancer, and diabetes.
But what are the effects of all this accumulating iron on men?
And women who have gone through menopause? As you age, you
need less than you’re probably getting. And even though it doesn’t
get the attention it deserves, too much iron is not a good thing. Iron
overload as we age is at least as much a concern as iron deficiency
is when we are younger—and is just as dangerous. Accumulating
iron is not naturally removed by our system except through the
blood, via menstruation or blood donation.

IRON: THE NUTS AND BOLTS

It’s been estimated that for every 1 percent increase in ferritin
(stored iron) levels, your risk for cardiovascular disease shoots up
by 4 percent! And the risks don’t end at heart disease. Too much
iron also accelerates aging, by creating oxidative stress that causes
cell damage and unwanted DNA changes. Plus, iron overload has
been linked to arthritis, fatty liver disease, metabolic syndrome, type
2 diabetes, and even cancer.
To know the true state of your iron levels, at your next blood test
or annual checkup, have your physician order a ferritin test—first
and foremost. Once you have your results in hand, you need to
know what your numbers mean. There’s a normal range for ferritin
and then there’s an optimal range, backed by science and years of
research. Normal ranges only let you know you aren’t in immediate
danger, whereas optimal ranges tell you when you are truly in good
health. Ferritin, in both men and postmenopausal women, is
optimally between 50 and 70 ng/ml. Ferritin levels below this
warrant further blood testing to rule out iron deficiency anemia.
These lower, more optimal rates also apply to annual blood donors,
in part because blood removal helps keep circulating iron levels
lower. Levels above the normal ranges are a sign you are
accumulating excess iron.
You’ll want to repeat your ferritin test at least every two years,
and more often if your ferritin levels are above the optimal range.

YOU’RE NOT WHAT YOU EAT—YOU’RE WHAT YOU DIGEST

I’m sure you’re familiar with the phrase, “You are what you eat,” but
the truth is that you are what you absorb—and what you
accumulate. This is especially true when it comes to iron. Iron is a
critical micronutrient that is essential for human life, primarily
because of its role in the formation of hemoglobin. The average
adult’s body has a total of 2 to 4 g of iron, and over 80 percent of
that is contained in the hemoglobin of red blood cells, which help
transport oxygen to the rest of our body, along with other critical
processes.
Once we accumulate more iron than we need, the protein ferritin
stores the excess—until it can’t. The excess iron builds up, and this
unbound renegade accelerates oxidation, essentially “rusting” your
body tissues and organs, aging you prematurely. The result is a
dramatic increase in your risk of heart disease, cancer, arthritis,
cataracts, diabetes, osteoporosis, liver disorders, diseases of the
retina, and brain disorders, such as Alzheimer’s disease.
But who is at risk? No one is immune to progressive iron buildup.
Although some people have hemochromatosis—the genetic form of
iron overload—this disease is rare, affecting less than 1 percent of
Americans. The truth is iron overload is a universal threat as you
age, regardless of your genetics.

The Mediterranean Diet and the Blue Zone Longevity

When we look for examples of people who are aging well, we

need look no further than the Blue Zones, which are areas of the
world where people live longer and healthier-than-average lives.
Their optimal iron levels are commonly overlooked factors in their
healthy aging. According to a study published in Experimental
Gerontology, the blood tests of those over age ninety living in the
Mediterranean Blue Zone (Sardinia) showed almost 40 percent
lower levels of ferritin (stored iron) than did middle-aged controls.
Their longevity and optimal iron levels are due in no small part
to their traditional Mediterranean-style diet, which is well known
among cardiologists for its heart-protective effects. What’s their
secret? Their diet is perfectly balanced between bioavailable iron
sources, iron inhibitors, and absorption enhancers. Their low
levels of ferritin are a direct measure of the low level of free iron
available to do oxidative or inflammatory damage. In other words,
there’s nothing “rusting” them from the inside out—and it shows
in their long, healthy lives.
In addition to the healthy fruits and vegetables that are a
mainstay of Mediterranean cuisine, it’s the healthy fats that truly
set the diet apart. Olive oil, omega-6-rich nuts and seeds, and
fatty fish, such as sardines, salmon, mackerel, herring, and lake
trout, are rich in omega-3s and are a large part of the
Mediterranean diet, which also includes limited dairy and red
wine in moderation.

YOUR GUT HEALTH AFFECTS YOUR IRON LEVELS

If you have read any of my other books, then you know just how
important your digestion is to your overall health—and iron
metabolism is no exception. Not only do your pancreatic enzymes
dwindle as you age, but your stomach also becomes more alkaline,
which causes a whole host of problems with nutrient absorption. If
your stomach is too alkaline, it cannot absorb iron, along with other
vitamins and minerals.

Iron and your heart. Plain and simple, iron can be a hidden
killer that adversely affects the heart. A landmark five-year
study conducted in Finland followed 1,900 men with no
clinical evidence of coronary disease at the start of the study.
Measuring the amount of ferritin in the blood of the
participants, the researchers found that for each 1 percent
increase in ferritin, the risk of heart attack increased by more
than 4 percent. A ferritin level of 200 ng/ml more than doubled
the relative risk of heart attack.
Your brain on iron. Accumulating free iron in your brain is the
number one risk factor for advancing age. Everyone’s need
for iron decreases in their fifties and sixties, in large part
because the production of myelin slows. Myelin is an
important protein-rich, fatty tissue in the brain and nervous
system that acts as insulation for every nerve cell you have.
Iron helps signal the growth of myelin, so once it stops
growing, excess iron begins to accumulate in the brain.
Recent advances in MRI technology allow us to see both iron
and myelin in the brain. Iron has long been suspected in the
development of Alzheimer’s disease, and a recent study at
the University of California in Los Angeles found higher than
normal iron levels in the brains of people with Alzheimer’s.
Although this disease is still a puzzle to the medical
community, with no known cause or cure, this new research
shows that the buildup of iron in the brain may be causing
free radical reactions that mark the start of this devastating
disease. And once iron accumulates, so does copper. Iron
and copper are double-edged swords. Even though they are
necessary for your health, even a modest excess is enough to
age your brain prematurely. The hallmark of Alzheimer’s
disease is the presence of beta-amyloid plaque; and an
excess of iron, followed by an excess of copper, not only
 leads the brain to hold on to too much beta-amyloid, but will
also cause it to produce even more beta-amyloid. A vicious
cycle, to be sure.

Alzheimer’s disease is not the only danger of excess iron in the

brain. When iron deposits in the hippocampus of the brain, which is
responsible for short-term memory, memory decline results. When
iron accumulates in the temporal and frontal lobes of the brain,
which are associated with language and higher functions, language
issues arise. Basically, the area of the brain where excess iron
deposits form determines the type of damage you will sustain. And
brains with the most excess iron deteriorate first and fastest. That’s
one race you don’t want to win, especially as you age.

THE EYES HAVE IT

The Iron Disorder Institute names iron as a contributor to the
leading cause of blindness in people over fifty years old: age-related
macular degeneration (AMD). Your body’s normal systems of
checks and balances keep iron out of your well-protected retina, but
when iron levels are high and export from your cells is unregulated,
iron can accumulate in the retina and damage the macula, leading
to AMD. When there are already low oxygen levels or inflammation
in the eye from preexisting disease, then iron can accumulate to
even higher levels, causing greater damage and leading to
blindness.

A LIVER RICH IN IRON MAY BE POOR IN HEALTH

When it comes to iron, your liver is your knight in shining armor; it
rallies the troops to conserve and recycle iron when it’s low and
shields you from harm by storing iron when it’s in excess. The liver
increases its iron storage to protect your other tissues, namely your
heart and pancreas. However, the liver sustains damage when it’s
forced to store excess iron for a prolonged period of time. The
longer the excess iron sits in the liver, the more free radicals are
produced, causing liver dysfunction and injury, and over time,
leading to diseases, including fatty liver disease, cirrhosis, fibrosis,
and even liver cancer.

Fatty Liver Disease

Fatty liver disease (FLD) is reaching epidemic proportions in the

United States, affecting as much as 20 percent of the adult
population, most of whom are over age forty. Your liver stores
excess fat much as it stores excesses of other toxic substances
in your body. When the total weight of your liver is more than 5
percent fat, you have fatty liver disease. Causes of this disease
include
• Heavy alcohol intake: 100 percent of heavy drinkers have FLD
and up to 80 percent of moderate drinkers are affected. The
US Department of Agriculture defines heavy drinking for adults
over age sixty-five as four or more drinks daily, or eight or
more drinks over a period of one week.
• Excess refined sugar and high-fructose corn syrup in the diet
• Obesity
• Diabetes: The risk of nonalcoholic fatty liver disease in patients
with type 1 diabetes is almost 50 to 70 percent. For those with
type 2 diabetes, the risk is about 50 percent. These patients
are at high risk of developing advanced stages of nonalcoholic
FLD and progressing to end-stage liver disease.
• Hyperlipidemia: High levels of circulating fats (lipids) in your
blood contribute to FLD.
• Genetics
• Some medications that harm the liver, including acetaminophen
(an OTC pain reliever), tetracycline (a common antibiotic), and
tamoxifen (for breast cancer)
• Toxin exposure
• Iron overload
 FLD is a silent disease; you may notice fatigue, right upper
quadrant abdominal fullness, bloating after meals, and trouble
digesting fats as bile production decreases in the liver.

How can you tell your liver is accumulating iron? Believe it or not,
your liver is so desperate to rid itself of toxic accumulations that it’s
attempting to rid itself through your skin. The skin is the second liver
of the body. Liver spots, commonly known as age spots, are those
brown blotches (that are too big to be freckles) that appear on your
skin as you age. The brown pigment in those spots, called lipofuscin
(commonly known as the aging pigment), is a mixture of fats,
proteins, and—you guessed it—iron. These liver spots are a sign
that toxic cellular waste products (including iron) are building up
faster than your liver can eliminate them.

HOW TO DUMP THE IRON

It’s a complete paradigm shift to think of off-loading excess iron
when you’ve been told your whole life that anemia is the enemy. But
the truth is, excess iron is the silent killer running rampant among
our unknowing seniors.

TARGETED IRON-BINDING SOLUTIONS

Once your balanced diet keeps iron from accumulating, and you
have received your results from a ferritin blood test, the next step is
to pull the excess iron from your tissues. The process of removing
heavy metals from the tissues in your body is known as chelation.
We look to concentrated nutrients and oxygen therapies for this
important task.

Vitamin C optimizes iron levels. Famous for increasing the

absorption of iron, there is no research to show that in the
case of iron overload vitamin C continues to increase iron
absorption. In fact, the contrary is true, making vitamin C the
only known vitamin to optimize iron levels, whether high or
 low. The suggested dosage is 3,000 to 5,000 mg daily of a
time-released or buffered C.
Supplement with IP6. Inositol hexaphosphate (IP6), also known
as phytic acid, is a fabulous yet often overlooked natural
chelator and my supplement of choice for gentle iron
reduction. It not only binds excess free iron but also blocks
iron from making free radicals. I recommend taking 3 g twice
daily for six months, while supplementing with an iron-free
multivitamin.
Quercetin is effective. Quercetin, a bioflavonoid, is a powerful
iron chelator. For those with elevated ferritin levels, the
suggested dosage is 500 mg two or three times per day.
Curcumin is a potent iron chelator. Curcumin, the major
chemical component of turmeric, reduces iron stores
throughout the body, including the liver. Do know that when
taken in excess, it can cause anemia. For those with elevated
ferritin levels, the suggested dosage is 500 mg three times
daily with meals. Consult your health-care practitioner for your
particular needs.
Oxygen therapies decrease iron stores. A veteran functional
medicine practitioner will tell you that IV administration of
hydrogen peroxide with DMSO (dimethyl sulfoxide, a sulfur-
based compound) and manganese given twice weekly can
decrease iron stores and optimize iron levels.
Sweating is a great iron detoxifier. Small amounts of iron are
excreted through the skin while sweating. I personally use the
Influence FAR Infrared Sauna (see Resources) on a regular
basis, for detoxing. Far infrared increases your core
temperature, mobilizing toxins from the cellular level.

NUTRITION AND SUPPLEMENT SOLUTIONS: COPPER AND IRON

NAC. Taking 600 mg of amino acid N-acetylcysteine (NAC) one
or two times daily and 500 mg of methionine two times daily
has been shown to have broad-based chelating effects for just
about every metal.
 Antioxidants. In addition to NAC, vitamin E (400 IU) taken one
to three times per day; beta-carotene (25,000 to 50,000 IU
per day); and liposomal glutathione (100 mg, or 1 teaspoon
taken twice a day on an empty stomach) are extremely
beneficial.
Healing agents. CoQ10, iodine, Modifilan Brown Seaweed
Extract, PQQ, taurine, colloidal silver, and zeolite can protect
mitochondria from oxidative damage and bind to metals.
Carbonized bamboo. Takesumi Supreme is a relatively new kid
on the block, made from carbonized bamboo. It is highly
effective for detoxing heavy metals, chemicals, and mold. It
grabs onto toxins so they can be transported out of the body
through the bowel. The suggested dosage is 600 mg one to
three times a day, two hours away from food.
Redox signaling molecules. By naturally generating
glutathione and reestablishing cellular communication, these
substances clear out heavy metals, chemicals, and wastes.
The only verified source for them is ASEA, whose flagship
product is composed of trillions of stable, perfectly balanced
redox signaling molecules suspended in a saline solution.
(For information on purchasing ASEA products, please see
the Resources section at the back of this book.)

Minerals can certainly be a double-edged sword, and too much of a

good thing definitely applies when it comes to copper and iron.
Switching out your cast-iron pots and pans, installing a copper
blocking water filtration system, cleaning up your supplements, and
donating blood periodically are simple tweaks that should be on
your longevity checklist.
CHAPTER 7

NEW RULE #7: OPTIMIZE THE GUT-

BRAIN CONNECTION

In this chapter, you’ll learn…

• How your microbiome influences optimal healthy aging

• About far-reaching cellular effects of probiotics on your body,
mind, and spirit
• How your body keeps score by storing emotions in organs,
negatively impacting longevity
• Why community is so critical for life extension

FROM MOODS TO METABOLISM, THE HUNDRED TRILLION OR SO INTESTINAL

BACTERIA you have are behind the scenes orchestrating a wide
variety of your body’s crucial functions. Over time, you’ve collected
an assortment of microorganisms from your environment that live
primarily in your gut. These “gut bugs” have created their own
ecosystem inside you, called your microbiome, and the balance
among the over ten thousand different beneficial and disease-
causing bacteria is so sensitive that if it changes by even one strain,
it can, for example, change your brain chemistry and lead to anxiety.
Probiotics (friendly bacteria) inhabit the walls of the small
intestine and the colon, fortifying them, forming a protective barrier
that makes it harder for pathogenic bugs to take root and multiply.
Ideally, beneficial probiotic bacteria make up about 85 percent of
bacteria living in our gut and keep the other 15 percent of harmful
bacteria in check. However, when this balance starts to shift, “bad”
bacteria overgrow and can cause serious health risks, including
changing our gene expression.
We can’t look at the health of our cells and our DNA without
looking at our mitochondria, the energy-producing “power plants” of
each of our cells—their importance can’t be overemphasized. These
cellular powerhouses produce the energy our body needs and are
vital for health and longevity. Mitochondrial dysfunction, caused
primarily by free radicals, has been implicated in aging and nearly
all diseases.
Common medications, such as pain relievers, antidepressants,
benzodiazepine anti-anxiety medications, diabetes medications,
Parkinson’s medications, and dementia medications, as well as
stress, a sedentary lifestyle, and poor diet, can also damage the
health of our mitochondria.

WHAT YOUR GUT BACTERIA CAN DO FOR YOU

Your microbiome is a key player in your immune response, digestion
and absorption of nutrients, blood sugar regulation, hormone
balance, ability to get a good night’s sleep, stress-handling capacity,
moods, how quickly you lose weight, when you’re hungry, and the
production of enzymes, vitamins, hormones, and neurotransmitters.
Your microbiome has a symbiotic relationship with your
mitochondria and feeds them the fuel they need to give you—and
every single one of your cells—the energy needed to stay alive.
This partnership is so powerful that your microbiome communicates
with the mitochondria of each cell in your body, which tell the
microbiome what they need for fuel. The microbiome responds with
how much energy it needs for your body to function optimally.
This relationship is key to your metabolism. Such probiotics as
Lactobacilli and Bifidobacteria produce the exact fuel (butyrate) your
mitochondria need to make ATP, the energy molecule. This means
when you eat something, the probiotics go to work helping your
digestive system break the food down to extract the nutrients; then,
through their own digestive processes, they make additional
nutrients for your body to use.

BUILD UP YOUR MICROBIOME’S PROBIOTIC POPULATION

Whether you are looking to beat belly bloat, fight fatigue, lose
weight, boost your immune system, lift your moods, or simply stay
healthy, minding your microbiome and building up your population of
“good guys” is an essential first step. Overuse of antibiotics, sugar,
stress, medications, and “bad bugs” can all kill off the healthy
bacteria and upset the delicate balance of your microbiome.
Although fermented foods are gaining popularity as a good
source of probiotics, it’s easy to overeat or undereat them. A good
probiotic supplement, either on its own or in addition to eating
fermented foods, is really the best option when you are looking to
increase your numbers.
The three probiotics that have been in use the longest and have
the most research behind them are Lactobacillus acidophilus,
Bifidobacterium bifidum, and Bifidobacterium longum. These are
beneficial bacteria that should colonize us from birth and are the go-
to strains to repopulate after antibiotic use. Lactobacillus plantarum
has impressive research behind it, increasing oxygenation of
muscles and stimulating the growth of new mitochondria to fight
fatigue, while at the same time fighting fungi, such as Candida. And
Lactobacillus reuteri shows promise with intestinal discomforts and
diseases, from infant colic to irritable bowel syndrome (IBS) and
inflammatory bowel disease (IBD).

THE POWER OF THE GUT-BRAIN CONNECTION

If you’ve ever felt butterflies in your stomach just thinking of a new
love, then you understand the power of the gut-brain connection.
Your intestinal flora produce and respond to the hundreds of
neurochemicals that your brain uses to regulate your moods, mental
processes, and physiology. Such brain chemicals as GABA,
serotonin, norepinephrine, and dopamine are neurotransmitters
familiar to those who struggle with depression and anxiety, and all
are made by your intestinal flora. Over 90 percent of your
neurotransmitters are created and used by your gut.
These probiotics carry on a constant two-way communication
with your brain and nervous system, directly affecting your moods,
emotions, how you respond to stress, and more. Changes to even
one strain of bacteria in your microbiome can directly lead to
anxiety. This communication goes both ways. Even mild stress can
change your brain chemistry, and subsequently, the balance of the
microbiome, affecting the immune system and leading to infectious
disease. Roughly 80 percent of your immune system tissue is
located in your digestive tract, and for good reason. The air you
breathe and what you put in your mouth are the main routes for
foreign hitchhikers to try to get inside your body and wreak havoc.
Your intestines are the barrier between your bloodstream and the
outside world. The probiotics that populate them not only come to
your defense by attacking pathogens directly, but also make
antibiotic-like compounds that guard against dangerous microbes
while building and maintaining the integrity of the intestinal walls
and their mucosal lining. (This ecological balance is also essential
for protecting the colon from cancer and inflammatory bowel
conditions.)

YOUR MENTAL HEALTH ISN’T ALL IN YOUR HEAD

The environment outside our body has a direct impact on what’s
going on inside it, including our mental health. Invisible threats to
our health wear us down over time. In our twenty-first-century lives,
these include radiation and EMFs, lack of exposure to sunlight, not
enough time in nature and the outdoors, artificial light at night
disrupting our sleep, over eighty thousand untested chemicals in our
homes and environment, digestive issues that impair our immunity
and block our ability to absorb nutrients, and so much more. All of
these environmental factors work their way into our DNA, and in my
experience, mental health issues can be red flags for DNA damage.
 Fatigue not relieved by rest, low moods, and a low tolerance for
stress are all signs your body has become toxic. Your liver is your
biggest ally when it comes to detoxification, and once your colon
has been cleansed and your microbiome balanced, it’s smooth
sailing for your liver to eliminate these toxins from your body. Bile—
liquid gold made by the liver and stored by the gallbladder—binds
fat-soluble toxins and escorts them out from your body through your
colon. If your gallbladder has been removed, this function may be
impaired, and you may need help to build better bile.

YOUR BODY FEELS EMOTIONS

It is all too true that your body keeps a score, remembering every
trauma it has experienced, and it will not forget any suppressed
emotion. Every culture has common phrases that show us emotions
have a profound effect on our physical health. In the United States,
we say we have “butterflies in my stomach” or “my heart was
pounding out of my chest.” We’re familiar with tension causing
headaches, and on the positive side, we’ve experienced how
passionate emotions and visual stimuli lead to sexual arousal.
Physiologically, emotional suffering and physical pain share
similarities in their neural pathways. They are both perceived as
threats and activate the sympathetic nervous system, known as the
“fight or flight” response.
When emotions stay suppressed and tensions run high, we shift
into sympathetic dominance, where cortisol levels run high and our
normal hormone balance is disrupted. For instance, this means you
can develop belly fat from having chronic pain. One study showed
that, over time, chronic physiological stress not only changes our
hormone balance but also suppresses the immune system and
contributes to the development and progression of heart disease
and even cancer.
Suppressed emotions affect the health of every cell in your body.
More than twenty years ago, Candace Pert, PhD, discovered that
every cell in your body is capable of experiencing pleasure, pain,
emotions, and memory. For more than three hundred years, the
scientific community has considered the brain to be the seat of all
our emotions and intelligence, and the nerves from the brain have
been pictured as controlling all conscious action. In fact, the
scientists who study the brain are often not even located in the
same building as scientists who study emotions, so the idea of them
sharing their findings is not only a mental leap but a physical one as
well. It’s rare to find a scientist like Dr. Pert who integrates the
findings of her research into every part of a person. So, imagine the
shock the scientific community experienced when her research
showed that even moving a muscle produces emotion!
When you suppress an emotion, such as grief, it is effectively
stored in your cells and changes everything from the mitochondrial
energy production to the cell’s ability to receive nutrients. You
experience fatigue and pain, both physical and emotional, because
each cell has the capability to experience all levels of emotion,
including pleasure and pain. You open your cells up to free radicals
and disease by holding in distressing emotions and not expressing
them. This stress, in turn, leads to shortened telomeres and DNA
damage. Reprogramming our DNA includes learning how to
express all our emotions.

THE MANY WAYS GRIEF MANIFESTS IN YOUR BODY

Even with the best support system, an emotional stress like grief
can take its toll on us physically, especially when we are already
dealing with health issues. Grief is a risk factor for high blood
pressure, heart attack, heart illnesses, cancer, and depression.
There is a heart condition known as Takotsubo cardiomyopathy,
also known as broken heart syndrome, whereby a chamber in the
heart temporarily dilates like a balloon and mimics the symptoms of
a heart attack. Any chest pain during mourning needs to be taken
seriously because there is a twenty-one-fold increase in the risk of
heart attack in the twenty-four hours following the loss of a loved
one.
Grief also affects your immune system. Your primary stress
hormone, cortisol, rises, which suppresses your immune system by
reducing neutrophil immune cell function. Normally, the hormone
DHEA balances out this effect, but if you are over thirty years old or
have been under prolonged stress, your levels have decreased,
making your immune system more vulnerable. The longer you
grieve, the more your immune system is suppressed, which can
lead to chronic diseases and even cancer. This is compounded by
the loss of appetite that comes with bereavement and depression,
which leads to nutrient deficiencies.
Because the stress of mourning increases your cortisol levels, it
also decreases your pH, and a more acidic body is more prone to
disease. This increase in stress hormone production can be a drain
on your adrenals, and the first signs of adrenal fatigue include
exhaustion, insomnia, and low moods. Combined with nutrient
deficiencies from changing eating habits, anxiety, depression, and
loneliness are often not far behind.

DETOXING YOUR EMOTIONS

Regardless of what the experts say, it’s important to know how your
own body reacts to your emotions. Start noticing how your body
feels when unpleasant emotions arise. Whether you choose to talk
about them with a trusted friend or therapist, journal them, meditate
on them, or work them out through yoga or other practices, it’s vital
to your success to release the backlog of stored emotions and avoid
toxic buildup in the future.
The solution is simple: the Radical Longevity 5-Day Detox every
spring and autumn—a nutrient-rich diet that is high in fermented
foods and low-glycemic without all the processed foods and sugars,
proactively managing stress, and supplementing with probiotics to
keep healthy populations at optimal levels.
Throughout the year, my go-to solution is Bach Flower
Remedies. For me, they’re like psychotherapy in a bottle. I
personally have found centaury (for boundary issues and
overgiving), walnut (for cutting ties to the past), impatiens (for lack
of patience and irritability), and rock rose (for being hard on
yourself) to be the most helpful remedies for my clients and me.
 Keep in mind that as you start eliminating toxins from your food,
water, and air and begin detoxing your body, all those emotions
stuffed in your cells, tissues, and organs may begin to surface for
release and transformation.

THE STRESS OF LONELINESS

Even with social media, video calls, texting, and other means of
keeping in touch with family and friends, research indicates that we
are lonelier than ever. As we get older, we face isolation. Social
circles shrink when friends and family members move or pass away.
Retirement, though often eagerly anticipated, can prove to be
difficult as the day-to-day comradeship of work companions and
reliability of a daily schedule becomes a thing of the past.
Beyond the research of how our mental health affects the health
of every cell in our body, studies from the University of California at
San Francisco concluded that mental health is directly connected to
physical health. Participants aged sixty and older who reported
feeling lonely had a 45 percent increase in their risk of death. Those
reporting feeling isolated had a nearly 60 percent greater risk of
both mental and physical decline than others their age. The
opposite is also true. According to the National Institute on Aging,
older men and women who had positive indicators of social well-
being had lower levels of inflammatory chemicals responsible for
the onset of such chronic diseases as Alzheimer’s and rheumatoid
arthritis.

SHOULD YOU LIVE ALONE OR IN COMMUNITY?

Today, 90 percent of people aged sixty-five and older say they want
to spend their senior years in their home, continuing to make
independent choices and maintain control of their lives. Aging in
place has psychological benefits in that it allows you to remain
involved in activities of daily living in a familiar environment.
It also has financial benefits, as assisted living facilities cost an
average of $50,000 annually. You can do a lot of natural and
nutritional therapies for the “wellderly” for that amount of money.
Integrative care and a healing diet are also very good options if you
no longer want to take so many meds, are finding side effects
unbearable, and are seeking more natural alternatives. Preserving
independence at home is essential to maintaining access to these
complementary therapies.
No one expects to get sick until they get sick, or to become
injured until they fall. Practical considerations of living in a
communal setting primarily include health and safety, but the
savings on living expenses are often an additional plus, especially
for those who are single or widowed. If you feel unsteady when you
go outside to check the mail, or you find your long-lost car keys in
the refrigerator, it may be time for you to consider living with a
companion in a cohousing situation.

SAGE-ING, NOT AGING: THE VALUE OF MENTORING

We are the wisdom keepers. As we think back on our life
experiences, the wealth of information we’ve collected in our
lifetime, as well as what we might do differently in hindsight, there is
much to be contemplated… and much that might be shared. We
also stand on the shoulders of those who mentored us. Most of us
can point to someone influential who helped shape who we are
today. I know I certainly can. These mentors, working behind the
scenes with us, generously share their time, expertise, and insights
to help us grow. Much as you may have wished for someone to
counsel and advise you in your formative years, I invite you to
consider that it may be the very best thing you could do to help
someone in need of the precious insights you have gleaned through
your personal life experience.

TARGETED EMOTIONAL SOLUTIONS

Understand the connection between emotions and your
body. I highly recommend the work of Gabor Maté, MD,
presented in his book When the Body Says No.
Revive your adrenals. A good adrenal support is needed to
replenish the nutrients you use most during stress while
providing glandular support to your hardworking adrenals. I
recommend the Adrenal Formula from UNI KEY Health, which
is formulated with B vitamins and such immunity-boosting
nutrients as vitamins A and C, and zinc. Take as directed.
Nourish your brain and your heart with omega-3 essential
fats. UNI KEY Health’s Super-EPA is the cleanest omega-3
fish oil I’ve found, with the right blend of fish oils and balance
of essential fats. Combine Super-EPA with 100 to 200 mg
daily of a good-quality CoQ10 supplement, which has been
shown to be heart protective in clinical studies. If you take a
statin cholesterol medicine, increase your CoQ10 to 300 mg
daily and supplement with red yeast rice as well. CAUTION:
Because both red yeast rice and statins have similar
ingredients, they also may have similar side effects. Red
yeast rice contains monacolin K, the same active ingredient
that lovastatin has. So, if you don’t take CoQ10 with it, you
can have the same side effects as you get with a statin,
depending on the dose you’re taking. Be sure to source red
yeast rice from a trusted manufacturer. Consult your health-
care practitioner for dosage recommendations.
Enhance your mood with 5-HTP. If your moods are low and
you are having trouble coping with grief, then, in addition to
counseling, consider taking 50 to 200 mg of 5-HTP daily. This
natural amino acid supplement is a precursor to such
neurotransmitters as serotonin that boost your mood and
increase your sense of well-being.
Rely on flower power. Flower remedies are a kind of vibrational
or energy medicine, similar to homeopathics, that offset the
emotional turbulence often at the root of physical disorders.
Rescue Remedy is a five-flower combo that is used to help
alleviate trauma, whether physical, psychological, or
emotional. I have also found these other remedies to be of
help:
Water Violet helps when you desire a warmer relationship
 with other people.
Heather helps when you are unhappy being alone for any
length of time.
Star of Bethlehem helps with grief, trauma, the after-effect
of shock, post-traumatic stress, sadness, sorrow, grief,
and loss.
Wild Oat helps with purpose and direction in life.
The homeopathic Ignatia Amara is especially powerful for
fresh grief. Ignatia 30c seems to be the most appropriate
homeopathic for recent or fresh grief. It is also good for
uncontrollable crying and deep sadness.
Natrum Muriaticum 30c, a homeopathic, can be helpful in
overcoming unusually sustained, chronic grief.
To relieve depression, try lavender essential oil. Apply a few
drops of pure lavender oil to your temples to relieve
depression, nervous tension, and emotional stress. Add a few
drops to your bath to relieve restlessness and nervous
exhaustion.
Orange blossom essential oil can calm you down. This
essential oil has proven helpful when treating hysteria. When
you are dealing with insomnia, it can be helpful in promoting
deep, calm sleep.
Patchouli essential oil helps elevate your mood. You may
find patchouli essential oil to be helpful if you are experiencing
depression. Just a drop of this essential oil placed on the
bottom of each foot or on the inside wrists can help soothe
emotions.

COMMUNITY SOLUTIONS
Consider communal living opportunities. If you don’t have
family nearby, communal living can be a good option. Women
in particular often benefit from the support of others in being
able to handle all aspects of life—approximately 75 percent of
communal living is currently among women. The movement
 for cohousing—where occupants have private living spaces
while sharing common areas, such as dining rooms, and
tasks, such as cooking—started in Denmark and is catching
on in the United States.
Join an online community. A forum community can be one of
the most nurturing, supportive, and encouraging places to call
home. If you don’t have an online community, consider joining
one of my private Facebook groups: Radical Longevity, Inner
Circle, Fat Flush, or Radical Metabolism (see Resources).
Participate in faith-based services. When it comes to matters
of faith, research shows that attending faith-based services
regularly (four times a month) can add an extra four to
fourteen years to your life. Denomination doesn’t seem to
matter.
Volunteer in your community. Find and develop your purpose
by volunteering in your community. People who volunteer
regularly tend to not only be happier but also have lower rates
of heart disease.
Mentor someone. Use the wisdom you have gained throughout
your lifetime and pass it along to someone else. They will
benefit, and so will you!

Now that you know the 7 New Rules of Radical Longevity, let’s put
them together in a powerful plan of the core longevity strategies that
you can begin to implement today.
 PUTTING RADICAL LONGEVITY TO WORK IN YOUR LIFE

Turn your wishbone into a tailbone and get to work.

—Dr. Hazel Parcells

THIS POWER-PACKED PROGRAM COMBINES TESTING, LIFESTYLE, NUTRIENT,

AND PERSONAL environment strategies with important food
preparation techniques. It’s an easy yet innovative eating plan to
fortify your body and melt the years away, and serves as a base as
you add targeted strategies to address your specific health goals.
CHAPTER 8

ENVIRONMENT, TESTING, NUTRIENT,

AND LIFESTYLE STRATEGIES

In this chapter, you’ll learn…

• How to put together all the recommendations in the 7 New

Rules
• About the core of the Radical Longevity Plan that lies in these
actions
• An exciting and more youthful way to live
• How to protect your indoor environment

YOU JUST LEARNED A LOT OF INFORMATION ABOUT HOW OUR ENVIRONMENT,

FROM what we eat to how we cook it, to the water we drink and the
air we breathe, as well as our own individual past, can accelerate
aging. I’ve given you a lot of concrete suggestions in the 7 New
Rules. Now that you know the 7 New Rules, here is a way to put all
of my recommendations together. While I suggest you follow as
many of the targeted solutions as you can (paying special attention
to the Rules that are most relevant to your life, as you’ve gauged
from the assessment here, or just from recognizing yourself in these
pages), the following solutions really compose the essential core of
the Radical Longevity Plan. You will truly find a more youthful way to
live by implementing these, as well as the eating plan that follows.

HOME ENVIRONMENT
In Rule #2, Take On Toxic Overload, detoxing your external
environment is as essential as detoxing your body. The 7 New
Rules are designed to provide a balanced approach, ridding your
body of things that accelerate aging and can thwart your efforts
while bolstering it to begin reversing damage already done. Your
environment is key since it can either enhance or detract from
healing and thriving.

Invest in a good air purifier. Here are some tips to help you get
the most effective one:

Do make sure it captures toxins less than 0.1 microns in size.

Toxic mold spores can be as small as 0.9 microns;
mycotoxins are even smaller at 0.1 microns.
Don’t choose one that emits or uses hydroxyls. These are
free radicals and can be harmful when released into the air.
Don’t choose one that emits ozone. I’m a big fan of ozone
therapies, but breathing ozone can bring on asthma attacks
and cause breathing issues.
Don’t choose one with photocatalytic oxidation, which
generates highly reactive free radicals.
Avoid such terms as “oxidizes pollutants.” This means it
produces ozone.

Consider such trusted brands as AirDoctor, Austin Air, and

Blueair.

Improve your lung health with a humidifier. Adding a

humidifier to your home environment, especially in the room
where you sleep, can help decrease the risk for respiratory
infection. The optimal range for humidity in your room/home is
40 to 60 percent. Look for a model with a humidistat that will
automatically measure the moisture in the air and can be set
to a desired humidity level. You might also consider adding
personal humidifiers to your office, kitchen, and other areas
 where you spend significant amounts of time.
Filter your water. Consider installing a whole-house water filter.
I recommend the CWR Ultra-Ceramic Water Filter, the most
effective water filtration system available on the market today.
The filter is made of ultrafine ceramic with pores so small that
they trap bacteria, parasites, and particles down to 0.8
microns in size (see Resources).

If whole-house filtration is a big step for you, I highly recommend

filtration systems that can be installed under-counter or countertop
water filters with Metal Gon that remove chlorine, parasites, and
lead for safe drinking water straight out of the tap (see Resources).
And, as a first step, add a filter to your showerhead, which is
essential to avoid chlorine and fluoridated water (see Resources).

ESSENTIAL TESTING
Ask for a ferritin blood test. This test can reveal an iron
overload and is one case where a simple blood test can save
your life. The blood test for ferritin isn’t typically part of your
standard annual blood work, but it should be. You can request
this test from your health-care provider as part of your annual
physical or at any time, or you can order it for yourself (for
more information, please see Resources). Ferritin, in both
men and postmenopausal women, is optimally between 50
and 70 ng/ml. Ferritin levels below this warrant further blood
testing to rule out iron-deficiency anemia, whereas levels
above the threshold are a sign you are accumulating excess
iron. A ferritin test should be repeated at least every two
years, and more often if your ferritin levels are above the
optimal range.
Check your vitamin D level. Ideally, you want to strive for
levels of 50 to 80 ng/ml. Vitamin D levels should be checked
at least twice a year and more often if results are abnormal.
Ask your health practitioner to test your vitamin D level with a
blood test.
 Know your zinc status. It is important to test your zinc levels
with the most accurate testing, which is an RBC (red blood
cell) zinc rather than plasma or serum blood test. Ideally, your
zinc level should be in the upper half of normal. Work with a
qualified health-care professional to order this test and
monitor your zinc levels on an ongoing basis.
Take a hair tissue mineral analysis. This test is one of the
most available, sensitive, and inexpensive indicators of
exposure to heavy metals. Hair analysis is a reliable heavy-
metal screening tool when you consider that hair follicles are
washed by blood, lymph, and extracellular fluids that deposit
tiny fragments of any metal contaminants they contain. As the
hair emerges from its follicle, it hardens and fossilizes the
metabolic products within it. Tissue mineral analysis uses this
record to show what toxic metals you have been exposed to,
as well as the current levels and ratios of nutrient minerals.

Most hair analysis reports contain a two- to three-month nutrition

supplement program specifically designed to balance biochemistry,
after which a retest is recommended to monitor progress (see
Resources).

NUTRIENT STRATEGIES
All the Rules are bolstered by nutritional strategies. These are
essential to vibrant health and a strong immune system. Here are
the Radical Longevity superstars:

Vitamin D. I recommend a daily intake of 2,000 to 5,000 IU of

the D3 version. Ideally, vitamin D should be taken along with
vitamin K2 to be sure that the increased level of calcium that
is being absorbed is directed to your bones and not your
arteries.
Vitamin C. This needs to be taken daily as our body does not
store vitamin C. I recommend a time-release vitamin C, with a
 recommended daily dosage of 2 to 5 g of time-released or
buffered form daily.
Zinc. Although I typically recommend anywhere from 15 to 45
mg of zinc daily, many people over the age of fifty are highly
deficient and need to take more. Once your zinc levels have
been drawn (see testing, here), you can work with a qualified
health-care professional to adjust your zinc intake. Zinc needs
to be balanced with copper in an 8:1 ratio of zinc to copper.
Melatonin. Melatonin bolsters your immune system in an
amazing way. It increases the antioxidant activity of two
powerful chemicals: superoxide dismutase (SOD) and
glutathione perioxidase. SOD, which is an anti-inflammatory,
helps repair cells, specifically the damage they incur from the
most common free radical in the body—superoxide. Much like
SOD, glutathione is a powerful antioxidant and detoxifier. Like
a resident handyman, it can repair free radical damage on the
spot as well as clean up any toxins and the injury they cause.
Melatonin keeps both of these in the fight. Recommended
dosage is 1 to 3 mg daily, preferably in a time-release form.
Take a daily multivitamin/multimineral formula. Be sure to
choose one that is both iron- and copper-free, such as the
ones available through UNI KEY Health (see Resources), for
which I am a nutritional consultant and brand ambassador.
You can check the label of any multi to see whether it includes
the individual nutrients listed in this section at the
recommended levels.
Vitamin E. It has been shown to scavenge free radicals,
increase internal antioxidation, and inhibit blood platelets from
becoming sticky. Vitamin E is also protective of two other
antioxidant vitamins, A and C. It is important to note that
recent studies indicate that although natural vitamin E
supplements are good for you, the synthetic form of vitamin E
may actually increase your heart disease risk. Always source
a natural, nonsynthetic vitamin E, such as Jarrow. Aim for 400
mg daily.
Quercetin. This powerful bioflavonoid binds to iron in the
 digestive tract. It also acts as an antioxidant inflammatory that
inhibits histamine release and is valued for its antiviral effect.
Quercetin supplementation is recommended at 500 mg, two
or three times a day.
Hydrochloric acid (HCl). This is our body’s front line of defense
against hostile gas-producing bacteria and parasites, so when
it is low, we are more susceptible to infections, malabsorption,
poor assimilation, and ineffective distribution of essential
nutrients. Increase the level of HCl with UNI KEY’s HCL+2.
Take one to two HCL+2 (hydrochloric acid with pepsin and
bile salts for added fat digestion) with each meal.
Magnesium. Recognized as the most important mineral for
heart health and protection against EMFs. Aim for 5 mg of
magnesium per pound of body weight (500 to 1,000 mg) daily.
If you are also supplementing with calcium, your magnesium
to calcium ratio should be 2:1 and take your magnesium at a
different time of day from when you take a calcium
supplement. Avoid taking magnesium with meals because it
neutralizes stomach acids that you need for digestion and
calcium absorption. If you experience diarrhea, reduce your
magnesium intake. If you have kidney disease, you are
advised not to take magnesium supplements.
Hemp seed oil. The omega-6 fats found in hemp seed oil make
this a superstar for cellular strength as well as skin and joint
health. The omega fats fuel the mitochondria, form the
structure of the cellular membrane, and reduce the amount
total inflammation present in the body. Take at least 1
tablespoon daily or eat 3 tablespoons of hemp seeds daily.

In the next two chapters, we will translate all that you’ve learned into
a rejuvenating five-day reset and delicious diet program that will
empower you to look and feel younger, healthier, and more vibrant
now and for the rest of your life.
CHAPTER 9

STOCK YOUR KITCHEN

In this chapter, you’ll learn…

• Why your kitchen should be the laboratory of long life

• 11 awesome transition tips for living longer in good health
• The best foods and beverages to enhance healthy aging
• About the all-star Radical Longevity protectors

HERE IS WHERE YOU WILL LEARN HOW TO IMPLEMENT THE PRACTICAL DAY-TO-
DAY secrets of Radical Longevity. My mission in this section is to
connect all the dots and put into play a whole new and fresh lifestyle
approach for vitality and overall health well into your golden years. I
have shared with you the very best tried-and-true ways to put the
brakes on the aging process based upon my decades of personal
experience and leading-edge, science-based research so that now
you can emerge into a new phase of life with vitality, dignity, style,
and grace.

RADICAL LONGEVITY FULL SPEED AHEAD!

Reclaiming your youthfulness starts with reducing the toxins you are
exposed to while supporting your detoxification systems. The
Radical Longevity Program is specifically designed to gently start a
cleansing process in the colon and lymphatics and to support liver
and gallbladder function at the same time. In addition, the diet
provides an eating plan that eliminates all foods that contribute to
symptoms of aging.
After you embark on this aspect of longevity, you will have more
energy, more clarity, better elimination, and glowing skin. You will
look and feel much younger than your biological age. The detox
program I am going to share with you has been part and parcel of
my own life for the past thirty years; it is the reason I can keep up
with the pace of writing blog posts, books, and articles as well as
traveling, lecturing, counseling, and doing podcasts, radio, and
television—a schedule that would surely exhaust anyone half my
age.
The benefits of this plan go far beyond just detoxification. First of
all, you will be delighted to find that the Radical Longevity Program
is an effective stand-alone program for effortless weight loss. If you
need to lose a good 10 to 20 pounds, you can stay on the basic
principles of the program as long as necessary to achieve your
desired results. We all know that excess weight puts additional
stress on weight-bearing joints—the knees and ankles are prime
examples. Losing a few pounds can go a long way toward
protecting your joints as you age.
The Radical Longevity Program can also serve as a food
sensitivity identification program. The most prominent foods that
cause sensitivity—wheat, corn, yeast, sugar, and peanuts—are
purposefully omitted from this program. You will also find that
nightshades—tomatoes, potatoes (except sweet potatoes and
yams, which are not nightshades), bell and hot peppers (though
black pepper, not a nightshade, is fine), paprika, eggplant, goji
berries, and ashwagandha—are purposely excluded. Many people
who suffer from any form of arthritis or a rheumatic disorder, such
as lupus, find that consuming nightshades exacerbates their
symptoms. This program will make you feel more energetic, both
physically and mentally, allow you to lose water weight quickly, and
reduce the appearance of aging.

11 Essentials to Radical Health

Adopt these 11 Essentials to get on the path to Radical Longevity
and long-term health and well-being.
1. Use slow cookers, clay bakeware, and all-natural,
nontoxic ceramic nonstick pans (e.g., Xtrema), so you only
need a tablespoon or two of oil.
2. Trade in your charcoal or gas grill for a nontoxic, nonstick
surface tabletop grill, such as the new generation of
George Foreman grills.
3. Marinate your meat, fish, chicken, and even veggies
before grilling.
4. Embrace parchment baking paper and get rid of
aluminum-leaching foil.
5. Stew, poach, braise, simmer, and slow-cook instead of
grilling, broiling, browning, or roasting.
6. Ditch or decrease most dairy with the exception of Greek-
style or full-fat yogurt. Substitute coconut cream for dairy
cream, and avocado for cream cheese. For the limited
cheese you do use, select lower-fat varieties. If you
choose to consume dairy, select dairy products that come
from Jersey cows, as they produce the highly sought-after
A2 beta-casein (milk protein). Milk from Holstein cows
contains the A1 type beta-casein, which is especially
inflammatory and most connected to many autoimmune
disorders, including rheumatoid arthritis, MS, and even
type 2 diabetes. Even better, if you have the option,
choose sheep’s milk, which seems to be better digested.
7. Only use cold-pressed oils and avoid heating them as
much as possible, even higher-smoke-point oils, such as
macadamia nut and avocado oils.
8. With iron-rich meals, such as meat and poultry, enjoy a
cup of iron-blocking tea or coffee or an occasional glass of
red wine. Tea polyphenols bind iron. EGCG from green tea
and theaflavin from black tea both bind iron molecules in
 the blood and scavenge harmful free radicals. EGCG is
unique in its ability to cross the blood-brain barrier; its iron
chelating effects on the brain may reduce the rate and
severity of such neurodegenerative diseases as
Alzheimer’s and Parkinson’s, though further research is
needed.
9. Try to give up crispy, crunchy processed snack foods,
such as chips, crackers, and pretzels. The high/dry
cooking process greatly increases AGEs. Avoid any and
all fried foods.
10. Eat your nuts and seeds raw or sprouted, soaked or
lightly toasted.
11. Don’t bring home the bacon. This Paleo and keto favorite
is one of the highest on the AGE chart. Save it for special
occasions.

STOCKING YOUR LONGEVITY KITCHEN

As I learned from Dr. Parcells many years ago, we must “span the
distance between the test tube and the laboratory and pots and
pans in the kitchen.” As the biochemist works in his laboratory, so
must the cook assume the role of chemist in their laboratory: the
kitchen. Properly stocking your kitchen is an absolute priority before
you even start to think about foods.

LONGEVITY COOKWARE ESSENTIALS

Although you can find replacements for iron, aluminum, stainless
steel, and copper-clad cookware, the best way to combat AGEs in
your diet is to go “slow and low” rather than “high and dry.” This
means bringing back your slow cooker and clay pots for everyday
use. My favorite slow cooker is the VitaClay. It’s made from zisha
clay, an all-natural material and is one of the healthiest, tastiest
ways to cook.
 Choose glass or glazed ceramic earthenware for baking. The
German-made Römertopf is my favorite. It is a covered, glazed clay
cooking pot that increases the infrared heat to the food and helps it
retain its own juices, making food more flavorful. Make sure clay
bakeware is glazed with a nontoxic glaze to keep any impurities in
the clay from leaching into your food. Use a George Foreman grill,
which can cut AGEs by 50 percent over standard charcoal and gas
grills.
When selecting skillets and saucepans, I am most impressed
with such ceramic nonstick brands as Xtrema, This company
produces a line of pure ceramic cooking utensils that are free of all
toxic metals (including lead and cadmium), and have no PFOA or
PTFE with Sol-Gel Ceramic coatings sprayed onto the surface,
making them an ideal choice for your kitchen laboratory. Stainless-
steel or bamboo steamers are also great additions to your kitchen
when steaming foods to preserve nutrients and flavor. Choose
stainless-steel, wooden, or ceramic cooking utensils over aluminum.

CHANGE YOUR COOKWARE AND CONTAINERS

Aluminum. Replace all aluminum steamers, measuring cups,
spoons, bread pans, and cookie sheets with stainless steel,
glass, or Pyrex, and avoid aluminum foil, opting for parchment
paper. Use a magnet to test for aluminum content; a magnet
will not stick if cookware contains aluminum.
Copper. Replace all copper-lined cookware, as this metal has
an affinity for vitamin C and can upset the sensitive zinc–
copper balance in your system.
Iron. Cast-iron cookware can leach iron into foods. Contrary to
common belief, you cannot get the body’s requirement of
“good” iron from cooking your foods in cast-iron cookware.
Enamel-coated cast iron is a good alternative. The enamel
forms a barrier to keep iron from leaching into foods, while
providing the same wonderful heat induction that made cast
iron such a popular choice to begin with.
Plastics. Plastics are endocrine-disrupting substances and have
 the potential to leach estrogen-like chemicals into your foods.
Instead of plastic containers and bags, store food in lidded
glass jars, such as mason jars.

CLEAN YOUR VEGGIES WITH THE LONGEVITY FORMULA FRUIT & VEGGIE
WASH
In Rule #2, you learned about parasites and the havoc they can
wreak; cleaning your produce is one way to avoid them. This is my
tried-and-true wash. The recipe makes 1 quart and should be
prepared fresh daily.

INGREDIENTS:
18 drops grapefruit seed extract
4 ounces 3% food-grade hydrogen peroxide
1 teaspoon baking soda
1 quart filtered water

DIRECTIONS:
Blend together ingredients and soak produce for a minimum of
15 minutes; then rinse well in fresh water, at least three times.
Dry produce thoroughly on paper towels before storing in
refrigerator.

TABLE 14.1 STRATEGIES FOR LOWERING AGES IN

DIFFERENT FOODS

TYPE OF RECIPE: Burgers

TO LOWER AGES…: • Use lean ground meat (at least 93% lean).
• Add finely chopped mushrooms, onions, or other vegetables to the
burger mixture, to increase moisture and boost nutritional value.
• Shape the center of burgers slightly thinner than the edges, to
promote faster, more even cooking.
• Avoid pressing down on the burgers during cooking.
TYPE OF RECIPE: Casseroles
TO LOWER AGES…: • If the recipe includes browned ground beef
or turkey, use a nonstick skillet and cook the meat just until done.
Minimize browning.
• If the recipe calls for cooked chicken, use poached chicken instead
of grilled or roasted.
• Use unprocessed, reduced-fat cheese, and add any cheese
toppings during the last minute of cooking. Do not brown.

TYPE OF RECIPE: Grilled Meats and Poultry

TO LOWER AGES…: • Marinate your food in an acidic marinade
before grilling.
• Wrap meats or poultry in a parchment paper pouch for the first part
of cooking, or precook by poaching or steaming. Then, finish
cooking on a grill surface.
• Cook steaks medium rare.

TYPE OF RECIPE: Meatballs

TO LOWER AGES…: • Use lean ground meat (at least 93% lean).
• Omit the browning step and simply simmer the meatballs in the
sauce until cooked through.

TYPE OF RECIPE: Meat Loaf

TO LOWER AGES…: • Use lean ground meat (at least 93% lean).
• Use fresh untoasted bread crumbs or rolled oats instead of dried,
toasted crumbs.
• Add lots of finely chopped vegetables such as mushrooms,
peppers, spinach, carrots, and onion to boost nutritional value, add
moisture and flavor, and make meat portions go further.

TYPE OF RECIPE: Omelets and Frittatas

TO LOWER AGES…: • Cook omelets and frittatas in a nonstick
skillet, using a small amount of avocado oil or macadamia nut oil
instead of butter.
• Use unprocessed reduced-fat cheese.
• When making cheese-topped frittatas, sprinkle the cheese on last
and cook just long enough to melt. Do not brown.

TYPE OF RECIPE: Pizza

TO LOWER AGES…: • Feature vegetable toppings instead of high-
fat meats, such as sausage and ground beef.
• Use lower-fat mozzarella cheese and add it only during the last
minute or two of baking—just long enough to melt it.

TYPE OF RECIPE: Salads

TO LOWER AGES…: • Add poached chicken, steamed seafood, or
legumes instead of grilled or roasted chicken and meat.
• Use unprocessed reduced-fat cheeses.
• Use olive oil for dressings.
• Substitute canned chickpeas or kidney beans for croutons.

TYPE OF RECIPE: Sandwiches, Spreads, and Dressings

TO LOWER AGES…: • Use lettuce wraps for sandwiches.
• Use lower-AGE fillings, such as poached chicken, canned tuna or
salmon, grilled or fresh vegetables, or eggs, instead of roasted or
grilled meats.
• Add bulk with lots of lettuce, onion, and other vegetables.
• Use spreads and dressings made with hummus, mashed avocado,
or safflower mayonnaise.
• Use lower-fat, unprocessed cheeses.

TYPE OF RECIPE: Soups and Stews

TO LOWER AGES…: • Include acidic ingredients, such as
tomatoes or wine, in the cooking liquid.
• Minimize or omit the browning step.

COMPONENTS OF THE RADICAL LONGEVITY PROGRAM

Basically, you will be eating whole, unprocessed organic foods:
fresh fruits, vegetables, pasture-raised protein, properly prepared
legumes, and essential fats, especially from the omega-6-rich
family. Choose foods high in bitters (coffee, cacao, arugula,
watercress, ginger, apple cider vinegar, and more), colorful,
polyphenol-rich fruits and vegetables, seeds, raw nuts, and
avocados to dial back those cravings, keep your metabolism in
check, and assist digestion. Select fresh herbs to enhance flavor,
primarily dill, rosemary, fennel, sage, thyme, oregano, and cumin,
which have digestive, antibacterial, anticancer, and fat-burning
properties.
The program is simple to follow. It consists of these six basic
elements:

1. Wholesome, non-GMO, AGE-less, and mold-free organic

unprocessed foods
2. All-Star Radical Longevity protectors
3. Balancing beverages
4. Live Longer Cocktail
5. Cranberry Elixir
6. Healing oils, especially omega-6s

Here are the detailed guidelines for each of these elements.

1. WHOLESOME UNPROCESSED FOODS

The foods that you eat should be organic and non-GMO. It is
essential to give the liver a rest from toxic pesticides, weed killers,
and sprays found, unfortunately, in our modern food supply.

Protein. In our older years, we are often increasingly at risk of

sarcopenia (loss of muscle mass and strength) as we can
lose 1 percent of our muscle mass per year starting at age
forty. Men and women aged sixty-five years and older are
recommended to eat up to 100 g of protein daily, which is
about double the RDA for adults under sixty-five years of age.
To get to 100 g of protein daily, build meals around easily
digestible protein powders (A2 milk–derived whey protein
drinks or vegan blends of rice, pea, hemp, or pumpkin seeds),
 as protein digestion can become impaired with the lack of
hydrochloric acid as we age. Grass-fed whey protein powder
is a sulfur-rich antiaging protein that is one of nature’s most
effective foods for boosting collagen production. Non-GMO,
New Zealand–sourced A2 Whey Protein doesn’t contain the
chemicals, antibiotics, pesticides, or heavy metals found in
conventional bone broth supplements (see Resources). Eggs
are high in avidin, a protein that tightly binds iron, which can
reduce iron absorption by almost 30 percent when eaten with
iron-containing foods. Always select farm-fresh, pastured,
free-range eggs.

Lean beef, veal, or lamb; skinless chicken or turkey; all kinds of

fish; non-GMO tempeh and tofu, as well as legumes are all highly
recommended, provided they are all prepared by the AGE-less
cooking methods. Choose wild-caught fish, organic meat, and free-
range chicken.
If you are a vegetarian, try to aim for at least one to two servings
of vegan protein powder each day, tempeh, or ½ cup of cooked
legumes that are relatively low in carbohydrates (e.g., lentils,
chickpeas, or adzuki beans). Find protein powders that contain at
least 20 g of protein per serving with negligible carbohydrate grams
(fewer than 5 g). My personal favorites are Fat Flush Whey Protein
and Fat Flush Body Protein (vegan pea and rice protein powder)
from UNI KEY (see Resources).

Phytonutrient-rich vegetables. As they are naturally low in

AGEs unless you grill, broil, or roast them, you can eat
unlimited amounts of raw or steamed vegetables. The only
exceptions are the starchier squash (e.g., acorn, butternut, or
kabocha), peas, and sweet potato, which should be portion-
controlled to ½ cup per meal.

Choose vegetables for their high fiber and bitter content. Use
starchy veggies as your grain substitute: ½ cup peas, winter
squash, or sweet potato once or twice a day, weight permitting.
Three cups of organic popcorn are allowed as the only grain-based
snack that is low in AGEs.
Your body needs antioxidants to remove excess AGEs and to
balance your oxidation process so they stop accumulating in the
first place. Pack your diet with these all-star Radical Longevity
vegetables that are rich in vitamins A, C, D, and E and brimming
with two core longevity-supporting minerals—zinc and selenium.
Vitamins A, C, and E, along with such minerals as selenium and
zinc, should be plentiful in the diet.
Reminder: Don’t forget to include those liver-lovin’ bitters
(marked with an asterisk [*])!

*Alfalfa sprouts
*Artichokes
*Arugula (rocket)
*Asparagus
Bamboo shoots
*Beet greens
*Beets
*Broccoli and broccoli sprouts
*Brussels sprouts
*Burdock
*Cabbage
Carrots (raw)
*Cauliflower
Celery
Chives
*Collards
*Cucumber
*Daikon radish
*Dandelion greens
*Endive
*Escarole
*Frisée
Green beans
Hearts of palm
*Jerusalem artichoke
*Jicama
*Kale
Leafy greens
Leeks
Lemon grass
Mushrooms
*Mustard greens
*Nettles
Peas
*Pumpkin
*Radicchio
*Radish
*Rapini
*Red leaf lettuce
*Rhubarb
*Romaine lettuce
Scallions
Shallots
*Spinach
Squash (acorn, butternut, kabocha, spaghetti, summer, zucchini)
Sweet potatoes
*Swiss chard
*Thistle
*Turnip greens
Water chestnuts
*Watercress
*Wild lettuce

Fruit. Fruits high in vitamin C help stimulate glutathione, our

body’s most prevalent antioxidant. Do pay special attention to
the powerful prune. Thanks to its high source of bone-building
boron, essential in staving off age-related bone-thinning, it’s
an unsung hero.
 The following examples will give you an idea of the kinds and
amounts of fruits recommended for your daily longevity diet. Each of
these equals a single serving.
Recommended servings: 1 to 2 servings per day

Apple (1 small)
Apricots (2 medium)
Avocado (½ small)
Banana (½ small)
Berries (seasonal) (½ cup)
*Bitter melon
Cherries (10)
*Grapefruit (½)
Grapes (12)
Kiwi (1 medium)
*Lemon (including peel/rind)
*Lime (including peel/rind)
Mango (½ cup)
Melon (1 cup watermelon, or ⅛ honeydew, cantaloupe, others)
Nectarine (1 small)
Orange (1 small)
*Orange peel/rind
Papaya (½)
Peach (1 medium)
Pear (1 small)
Pineapple (½ cup)
Plum (2 medium)
Pomegranate (1)
Prunes (2)
Strawberry (2)
Tangerine (1 large)
*Tangerine peel/rind

Sweets and sweeteners. Mounting research has shown that

sugar is a major culprit in diseases such as obesity, diabetes,
 and dementia. It also plays a role in triggering inflammation.
When looking for a sweetener, choose from one of the
following low-glycemic and healthy options.

Lakanto Monk Fruit Maple Flavored Syrup

Monk fruit
Pure maple syrup
Raw honey
Stevia (from Sweet Leaf or NutraMedix)
Yacón syrup

Herbs, spices, and condiments. Carefully chosen herbs,

spices, and condiments are definite flavor enhancers.
Fragrant rosemary, for example, is widely used throughout the
Blue Zones where people frequently live to over a hundred.
Miso’s probiotic, gut-healing properties add rich flavor to
soups and even salad dressings. And to create that delicious
smoky flavor we all love without the harmful effects of AGEs
from grilling, try adding a little liquid smoke to your recipes.
Choose from the following list.

Cumin
Dill
Fennel
Oregano
Rosemary
Sage
Thyme
Coconut aminos
Gluten-free tamari sauce
Miso
Wright’s Liquid Smoke

2. ALL-STAR RADICAL LONGEVITY PROTECTORS

Incorporate at least one of these longevity foods from each group
(which target the liver) into your daily diet. This amazing organ has
more than earned its name, which is derived from an old English
word for life. The liver is truly key to your body’s ability to renew
itself. These foods all support the liver’s two detox pathways.
Remember that the liver clears your system of toxins, which enables
all other body systems and organs to operate more efficiently.
These foods also have restorative benefits for the heart, fortify your
immune system, and support your lymph integrity.

LIVER HEALERS
Artichokes. Do not be intimidated by these prickly vegetables
and member of the thistle family. The artichoke is a close
relative of milk thistle, queen of the liver protectors, which
offers major defense against free radicals and is especially
good for people with compromised immunity or alcohol-
related liver problems. Artichokes, especially the hearts,
contain powerful antioxidants known as flavonoids that protect
the liver’s cells and tissues. Even more, artichokes are good
for the secretion of bile, which aids the body in digesting and
assimilating fats. Just 1 cup of cooked artichoke hearts has
an antioxidant capacity that earns it the number one spot on
the USDA’s vegetable list. And you’ll find them quite tasty!
Toss artichoke hearts in salads or add them to soups (I love
chicken soup with artichokes). Recommended serving size is
one medium-size whole artichoke or ½ cup of artichoke
hearts.
Asparagus. Asparagus, that harbinger of spring, contains more
glutathione (quite probably the most important antioxidant in
the body) than does any other food. Avocado comes in
second, and watermelon third, but you’d have to eat at least 2
pounds of them to get the same amount of glutathione in only
five (count them) delicate and delicious asparagus spears!
Increasing glutathione in your diet can help you detox from a
multitude of sins, including heavy metals, pesticides, and
 other chemicals in the environment. In addition, asparagus
contains high amounts of vitamin A and potassium, another
mineral on which the liver depends. Steam, roast, or sauté
these delicacies with olive oil and fresh lemon. A standard
serving size is ½ cup of pieces, or six medium-size spears.
Whey. Little Miss Muffet may not have known how important
whey is to keep her glutathione supplies high—but now you
do! Don’t say I didn’t tell you! Whey is a rich source of the
amino acid L-cysteine, which, like vitamin C, is a precursor to
glutathione, the master antioxidant that every cell in your body
is crying out for. The liver’s two-phase detox process uses up
huge amounts of glutathione, so it’s up to us to replenish it
daily. Whey also contains methionine, glycine, glutamine, and
taurine—amino acids crucial to the liver’s detox process. My
choice? UNI KEY Health’s 100 percent natural hormone-,
pesticide-, and chemical-free, nondenatured type A2 milk–
derived whey concentrate sourced from New Zealand (see
Resources). One scoop is the recommended serving size.

SULFUR-RICH GEMS
Sulfur, the third most abundant mineral in the body, and arguably
one of the most overlooked, is vital in the day-to-day function of
blood vessels and—hello—your hard-working heart. Learn to love
these tasty sulfur-rich foods and enjoy their hard-to-match health
promoting benefits. Where to start? Incorporate at least one of
these longevity protectors into your diet daily.

Garlic. The potent compound contained in garlic is allicin, and

its powerful antibacterial and antifungal properties may even
ward off our number one and number two killers here in the
United States: heart disease and cancer. In addition, some
say that a clove a day keeps wrinkles at bay. There may be
something to that theory, as the three active compounds in
the pungent herb (CA, SAC, and uracil) are known to inhibit
wrinkle formation. The daily recommended serving for raw
 garlic is one clove.
Onions. Rich in antioxidants and flavonoids, it’s the quercetin in
onions that protects against atherosclerosis and high blood
pressure. Their other sulfur compounds, such as allicin and
allyl disulfide, are also beneficial in decreasing the risk of
vascular diseases. The nucleotides they contain, crucial for
detox, help our body repair itself, creating new tissue and
maintaining a strong immune system. One serving is equal to
approximately three-quarters of a large onion.
Daikon radish. Radishes are another great sulfur-rich food and
source of age-reversing nucleotides. This long white radish,
with its crisp texture and pungent taste, also acts as a diuretic
and decongestant. Recommended serving size is 1 cup.

YOUTH-BOOSTING CITRUS
Fresh vitamin-packed citrus with its longevity protecting antioxidants
is a perfect addition to your daily diet.

Lemons. Lemons provide more than four times the vitamin C of

oranges, and they’re antimicrobial too. Limonene, a
substance contained in lemons, can detoxify carcinogens in
the body, shrink cancerous tumors, and stimulate the healthy
flow of lymph fluids. Citrus pith and peels are equally as
beneficial as the main fruit. Roughly half their vitamin C hides
in the peel along with fiber and calcium. I recommend
consuming some of the pith (the white stringy tissue under the
skin), since this is packed with bioflavonoids. Just ¼ cup of
lemon juice contains almost one-third the recommended daily
intake of vitamin C.

GLORIOUS GREENS
Vital for providing purifying chlorophyll, these healthy greens can be
added to your favorite recipes daily.

Broccoli sprouts. If you add anything new to your daily salad,

 make it broccoli sprouts! The highest known source of vital
phytonutrients, indole-3-carbinol and sulforaphane, aids the
liver in its ability to process and neutralize the toxins your
body desperately wants to rid itself of. Sulforaphane acts like
a “signaling molecule” to communicate with other cells. With
the ability to affect over two thousand genes, activating
numerous defense mechanisms and neutralizing free
radicals, sulforaphane is one potent toxicity zapper. The
recommended serving size is 1 cup.
Cilantro. This tasty herb packed with vitamins A, C, and K is a
simple and delicious way to tame the toxins and mobilize
heavy metals in preparation to be carried out of the body,
primarily from adipose (fat) tissue. Make yours organic and
add a handful in salads, soups, or your favorite guacamole or
pesto recipe. Enjoy daily and reap the benefits! The
recommended serving size is ¼ cup of the fresh herb.

3. BALANCING BEVERAGES
The beverages in this section are especially beneficial when
enjoyed with meat dishes or other high iron-containing foods.

Coffee. America’s favorite beverage is a true champion. Coffee

beans carry the highest level of antioxidants of any other
staple in the American diet, making a cup of coffee a delicious
way to get your daily dose of bitters. Chlorogenic acid, a
powerful polyphenol antioxidant found in coffee, revs up your
metabolism to burn more fat while still retaining your muscle
mass. The latest scientific research also shows that coffee
drinkers have lower rates of type 2 diabetes, Parkinson’s, MS,
and liver cancer. Coffee consumed with your meal or shortly
after will lower iron absorption by as much as 80 percent. Be
sure to source a high-quality, mold-free, nontoxic coffee, I
recommend the cleanest, most antioxidant-rich coffee I’ve
found: Purity Coffee. It is organic, mold-free, and lab-tested
for purity (see Resources).
 Teas. Be sure your teas are organic and come from the highest-
quality tea farms, to prevent contamination. Enjoy one to two
cups daily. Here are the healthiest longevity teas in my book:
Hibiscus. Of all the beverages you could be drinking, I’d have to
count this one as among the best antiaging and liver-loving
beverages known to humanity. With its unprecedented ability
to rid your body of toxins (a main factor in aging as you now
know) and its ability to both help lower cholesterol levels and
prevent clogged arteries, this delicious tea makes a great
alternative to potentially harmful pharmaceutical alternatives.
The biologically active compounds in hibiscus include tannins,
anthraquinones, quinines, phenols, flavonoides, alkaloids,
terpenoids, saponins, cardiac glycosides, protein, and free
amino acids, making it an ideal source of anti-inflammatory,
antimicrobial, and neuroprotective benefits.

While hibiscus comes in many varieties, it is the roselle flowers

that are harvested as a natural herbal remedy. Prepare a decoction
of red hibiscus with the dried flower calyces with 30 g (about an
ounce) of cut and sifted flowers in a liter of water. Drink one cup
once or twice daily and refrigerate the remainder (see Resources).

Earl Grey. Earl Grey tea combines the benefits of bergamot (a

citrus fruit native to the Calabria region of Italy, which has
superior antibacterial and antifungal properties) and black tea.
It is great for the immune system and is an excellent natural
aid for anyone suffering from anxiety, stress, or depression.
Oolong. Oolong, which refers to tea partially fermented prior to
firing, is richer in polyphenols and easier on the stomach than
green tea while still containing many of the health-enhancing
catechins and their derivatives: ECG, EGCG, and the like.
Herbal teas. Herbal teas also inhibit iron, although to perhaps
two-thirds of the degree that coffee and black or green tea do.
Their antioxidants help rid the body of free radicals.
Red wine. Madiran wine is made from Tannat grapes grown in
southwest France. It has the highest levels in any wine of a
 plant chemical, procyanadin, which has a beneficial effect on
the blood vessels. I recommend drinking one glass (3 to 4
ounces) only on special occasions.

NOTE: As Madiran wine can be difficult to find in some places of

the United States, I recommend Dry Farms wine as an alternative.
Its wines are all natural, additive-free, lab tested for purity, sugar-
free, low in sulfites, and have low alcohol content (12.5 percent or
less).

4. LIVE LONGER COCKTAIL

Twice a day, when you rise and when you go to bed, be sure to
enjoy this liver-cleansing drink, made up of cranberries, chia seeds,
and greens. Unsweetened pure cranberry juice, a known cleanser
of the urinary tract and lymphatic system, is the main component.
High antioxidant rich cranberries contain several digestive enzymes
not found in other foods that are therefore helpful for cleaning out
the lymphatic system—the waste transport system of all the toxins
you will be loosening from the liver.
The chia seeds form a gel that will help prevent dehydration and
act as a time-released and sustained source of water for the entire
system. They will also soften and lift waste buildup from the
intestinal walls to be carried out of the body. The scoop of daily
greens provides purifying chlorophyll, vitamins, minerals, and plenty
of phytonutrients in a concentrated form. You’ll find the recipe here.

5. CRANBERRY ELIXIR
Apart from the two Live Longer Cocktails a day, my Cranberry Elixir
between meals is a real home run. This phenomenal blend of
cranberry juice spiked with key antiaging ingredients will help flush
the intestines, liver, and kidneys—the organs that are involved most
in the detox process—while staving off hunger, balancing blood
sugar, and revving up metabolism.
So, how does it work? Orange and lemon juice are key liver-
loving foods and are rich in vitamin C, or ascorbic acid. Among its
many benefits, ascorbic acid thins and decongests the bile, making
it easier for the liver to emulsify (break down) fat at peak efficiency.
This combination is also very refreshing and “cleansing” to the
palate, offering a satisfying experience that helps mitigate hunger
pangs.
Their vitamin C also stimulates the production of glutathione, the
major antioxidant on which the liver relies to progress through the
two-phase detox process. Vitamin C also helps bind heavy metals
and eliminate potentially toxic sulfa drugs.
Cranberries are rich in vitamins A, B1, B2, B3, B5, B6, B9 (folic
acid), C, and E, as well as boron, calcium, chromium, copper, iron,
magnesium, manganese, molybdenum, phosphorus, potassium,
selenium, sodium, and sulfur, all crucial vitamins and minerals for
liver activity, as well as for many other bodily functions. These
potent red berries are also vital aids to liver detox because they
contain exceedingly high levels of lifesaving antioxidants that
provide crucial support for both Phase 1 and Phase 2 detox
pathways. Furthermore, their high content of organic acids—such
as benzoic, malic, quinic, citric, and ellagic acids—have outstanding
therapeutic qualities for many bodily functions. Malic acid, for
example, is a potent digestion regulator and helps protect against
diarrhea, whereas ellagic acid has been proven to inhibit the
initiation of cancer.
Among the most potent elements in cranberries are polyphenols,
a kind of plant-based antioxidant that has powerful health-inducing
effects. Laboratory studies have shown that 8 ounces of cranberry
juice contain 567 mg of polyphenols—even more than the 400 mg
of polyphenols from the same amount of red wine. Just 2 ounces of
fresh cranberries contain 373 mg of polyphenols—more than much
larger servings of oranges, broccoli, blueberries, strawberries,
bananas, apples, or white grapes.
The aromatic spices all help us in our quest for long life. Ginger
is an especially friendly longevity herb due to its ability to cleanse
the body by stimulating digestion, circulation, and sweating. Its
digestive actions may serve to cleanse the buildup of waste and
toxins in the colon, liver, and other organs. Likewise, cinnamon’s
natural insulin-like properties will help maintain your blood sugar
level, which, in turn, will work to reduce your hunger and cravings.
Some researchers even believe that cinnamon is promising as a
means of preventing type 2 diabetes.
The warming effects of nutmeg make this spice an aid to
digestion, fighting off free radicals and helping to fight hunger and
combat cravings. You may also be interested to know that nutmeg is
a powerful aphrodisiac.
Ginger is a peppery and pungent natural vasodilator—a
substance that causes the blood vessels to expand. As blood flows
more freely through the expanded vessels, your body heat rises,
and your metabolism revs up along with it. According to an
Australian study published in the Journal of Obesity, ginger can
cause a metabolic boost of as much as 20 percent.
You’ll find the recipe here.

6. HEALING OILS
Healing oils include the highly advantageous omega-6s from
unrefined and unheated hemp, safflower, sunflower, sesame, and
walnuts. Cold-pressed healing oils are beneficial to alleviate
arthritis, inflammatory bowel disease, kidney disease, infections,
allergies, fatigue, and depression. Besides the benefits, these oils
can increase metabolism, as well as attract oil-soluble poisons that
have been lodged in fatty tissues of the body and carry them out of
the system for elimination. For these reasons, my Radical Longevity
Program includes at least 1 to 2 tablespoons of hemp seed oil or
hemp seeds a day for omega-6, a couple of tablespoons of omega-
3-rich chia seeds, flaxseeds, fish oil, or krill oil dietary supplements,
and at least 1 tablespoon of extra-virgin olive oil for omega-9. I have
also added coconut oil for its brain boosting ability and to help rev
up an aging metabolism while also enhancing immunity. Animal fats,
such as butter and cream, are severely limited due to their AGE
content. You will note that I have not emphasized nuts and seeds
here because their fat and protein content makes them difficult for
some “seasoned” systems to digest.
Keep in mind that if you have light-colored stools, are
constipated, or have had your gallbladder removed, any of these
may be a strong indication that you need bile support. Bile is
essential to metabolize fat and eliminate toxic waste. A bile-
supporting product that contains choline, lipase, taurine, beet root,
and ox bile would be helpful in assisting fat metabolism and helping
to carry and store fat-soluble vitamins for optimal immunity (see
Resources).
CHAPTER 10

FUEL YOUR SYSTEM

In this chapter, you’ll learn…

• How to incorporate the 5-Day Radical Longevity Reset into your

new Radical Longevity Program
• What makes up the 7-Day Radical Longevity Menu Plan that will
guide you to a new way of eating
• Delicious new AGE-less recipes for living the radiant life

5-DAY RADICAL LONGEVITY RESET

This easy gut-healing reset not only works rapidly, but it also acts as
a transition to soothe the system as you detox and give your liver
and gallbladder a well-deserved rest. Fast and simple, this is a great
beginning for those who want to wipe the slate clean and feel
immediate results. It can also be used at any time to refocus or get
back on track on your Radical Longevity journey.
This gently cleansing reset contains all the right ingredients to
keep you well hydrated, full, and satisfied. It contains the richest
sources of healthy fats, such as coconut oil and omega-6s, that act
as membrane medicine to strengthen cell walls, fuel the
mitochondria, and kick-start weight loss.

HOW IT WORKS
Factor #1: Fabulous fluids. You will be consuming a Longevity
Blaster and two servings of delicious Radical Longevity Soup
 per day. Between meals, you should drink an additional 64
ounces of water, plus up to two cups of liver-cleansing
dandelion root tea and yerba maté. Keeping properly
hydrated will accelerate the cleansing process.
Factor #2: Herbs and spices. The Radical Longevity Soup
contains just the right amounts of sulfur-based compounds,
including garlic, to help with the cleansing process. Cumin,
with its ability to scavenge for free radicals, enhances the
detoxification process in the liver. Cilantro has a unique ability
to serve as an eliminator of heavy metals. Cardamom in the
Longevity Blaster is rich in antioxidants and promotes the
removal of waste products, such as uric acid and urea, from
the body. Ginger supports liver function and contains powerful
gingerol antioxidants.
Factor #3: No grain for no pain. For an increasing number of
individuals, grains can trigger inflammation as well as hunger-
producing insulin and immunity-impacting mycotoxins. Instead
of grains, you will be starting your day with the protein-rich
Longevity Blaster and filling up on satisfying, protein-rich
Radical Longevity Soup. Protein encourages the release of
glucagon, which accesses stored body fat for energy. It will
also stimulate metabolism by nearly 25 percent.
Factor #4: Detox daily. Ingesting Mother Nature’s most
purifying cleansing elements—especially chlorophyll-rich
green leafy veggies and sunflower lecithin—can help your
body eliminate toxins. Since many of the toxins from pollution
and pesticides in food are ultimately stored in the liver, the
more we can cleanse, the more effectively the liver can detox.
Lecithin is an underappreciated fat-melting food that fuels the
brain and the myelin sheaths.

You can also snack on raw celery and jicama sticks for even
more veggie and fiber power, as well as black olives for satiety and
antioxidants. Jicama is a prebiotic that will feed your microbiome,
ensuring plenty of friendly bacteria, which reduce pathogens that
can negatively impact your health.
 To better assist the detoxification organs in the cleansing
process, between meals and snacks, drink pure water, hibiscus tea,
or dandelion root tea. You can also drink one or two cups of
mugwort tea every day. It’s been used for generations to kill
intestinal parasites.
I also suggest eliminating cold drinks. These act as a shock to
the body and cause the intestinal tract to contract and hold on to
waste materials.

Factor #5: Skinny fats. The Longevity Blaster and Radical

Longevity Soup include two of the most powerful smart fats—
coconut oil and hemp seed oil—that you need to satisfy
hunger, increase metabolism, and nourish the skin.

What follows is your daily Radical Longevity Menu Plan. These fast,
liquid-based meals will help rest your digestive tract since your body
doesn’t have to digest lots of solid food. This will allow your body to
have more available energy for cleansing and detox, especially of
the liver and gallbladder.
NOTE: All recipes noted with an asterisk (*) appear in the Recipe
section.

The 5-Day Reset Protocol

Daily Menu

Upon Arising: Longevity Blaster*

Midmorning Snack: 2 raw jicama or celery sticks (your choice) or

4 black olives

Lunch: Radical Longevity Soup*

Midafternoon Snack: 2 raw jicama or celery sticks (your choice) or

4 black olives
 Dinner: Radical Longevity Soup*

Between all meals and snacks, drink pure water, or dandelion root
or yerba maté tea.

RADICAL LONGEVITY LIFELONG PLAN FEATURING A 7-DAY

MENU SAMPLER
Congrats to you. You have successfully completed the 5-Day Reset
protocol, and you have rested your digestive tract, stabilized your
cell membranes, and amped up your metabolic engines. Now that
your system is primed, pumped, and purified, it’s time to rebuild
every cell, tissue, and organ for the Radical Longevity Lifelong Plan
ahead.
The following 7-Day Menu Sampler will show you how easy it is
to whip up nourishing, tasty, and age-defying meals. Creativity is
encouraged! For example, the salads mentioned are up to you to
mix and match with the age-defying ingredients you prefer. If you
are a vegetarian, feel free to make the recommended substitutions,
such as vegetable broth for bone broth. You’ll see that sweet treats
are not off-limits and can be enjoyed one to three times a week.
And now that you have rested your digestive tract, it is important
to note that ongoing liver and gallbladder-bile support is crucial to
breaking down toxins and fats and lessening the toxic load, which is
a major and ongoing factor in the aging process. Depending upon
your personal needs, the recommended supplements in previous
and subsequent chapters (and in the handy reference chart here–
here) will be paramount for your own personal strategy as you
manage, control, enhance, and overcome many of your more
targeted and personalized health concerns in the later chapters in
this book.

7-Day Menu Sampler

 You’ll find the recipes for items followed by an asterisk (*) in
the Recipe section later in this chapter, organized by category
and providing bonus recipes that give you a great start to
following this plan for life.

DAY 1

On arising
Live Longer Cocktail*

Breakfast
Longevity Blaster*

Midmorning
16 ounces Cranberry Elixir*

Lunch
Mediterranean Lentil Soup*
Large leafy green salad with 2 hard-boiled eggs, green onions,
broccoli sprouts, shredded cabbage, ¼ cup grated goat cheese,
¼ cup pomegranate seeds (arils), and water chestnuts
1 tablespoon Cilantro Lime Dressing*

Midafternoon
16 ounces Cranberry Elixir*

4:00 p.m.
2–4 organic prunes

20 minutes before dinner

8 ounces filtered water

Dinner
Tempting Tempeh*
4 ounces steamed broccoli and cauliflower topped with 1
tablespoon hemp seeds
Arugula, endive, radicchio, and hearts of palm salad
 1 tablespoon Tangy Tahini and Herb Vinaigrette*

Before bed
Live Longer Cocktail*

DAY 2

On arising
Live Longer Cocktail*

Breakfast
Longevity Blaster*

Midmorning
16 ounces Cranberry Elixir*

Lunch
Greek salad with 3 ounces feta cheese, 2 chopped hard-boiled
eggs, chopped romaine lettuce, black olives, chopped scallions,
parsley, radishes, and cucumber
1 tablespoon hemp seed oil dressing

Midafternoon
16 ounces Cranberry Elixir*

4:00 p.m.
½ cup blueberries

20 minutes before dinner

8 ounces filtered water

Dinner
White Bean and Spinach Soup* (Slow Cooker)
Mixed green salad with Bibb lettuce, watercress, and sliced
daikon radish
1 tablespoon Hemp Hemp Hooray Dressing*
1 cup coffee or tea
 Before bed
Live Longer Cocktail*

DAY 3

On arising
Live Longer Cocktail*

Breakfast
Longevity Blaster*

Midmorning
16 ounces Cranberry Elixir*

Lunch
Tofu Egg Drop Soup*
Bok choy simmered in bone broth and drizzled with 1 tablespoon
hemp seed oil, fresh squeezed lemon juice, and a sprinkle of
garlic powder or 1 chopped garlic clove

Midafternoon
16 ounces Cranberry Elixir*

4:00 p.m.
1 small green apple

20 minutes before dinner

8 ounces filtered water

Dinner
Braised Coconut Milk Chicken*
½ cup steamed green peas or 6 steamed or lightly sautéed
asparagus spears
Collard greens sautéed in 2 tablespoons of bone broth
1 slice Mocha Chocolate Surprise Cake*
1 cup coffee or tea
 Before bed
Live Longer Cocktail*

DAY 4

On arising
Live Longer Cocktail*

Breakfast
Longevity Blaster*

Midmorning
16 ounces Cranberry Elixir*

Lunch
Chicken salad with 3–4 ounces shredded chicken with 1
tablespoon safflower mayo, 1 chopped garlic clove, celery,
scallions, and water chestnuts. Served on bed of lettuce.
Drizzle with 1 tablespoon French Riviera Dressing*
Sprinkle with sesame seeds

Midafternoon
16 ounces Cranberry Elixir*

4:00 p.m.
1 cup full-fat plain yogurt with ½ cup mixed berries

20 minutes before dinner

8 ounces filtered water

Dinner
Salmon en Papillote*
Riced cauliflower with carrots and snow peas and chopped garlic
sautéed in bone broth
1 cup coffee or tea

Before bed
 Live Longer Cocktail*

DAY 5

On arising
Live Longer Cocktail*

Breakfast
Longevity Blaster*

Midmorning
16 ounces Cranberry Elixir*

Lunch
Wild Mushroom Turkey Miso Soup*
Mixed greens medley made with shaved fennel, grated carrot,
and artichoke hearts
Drizzle with 1 tablespoon olive oil
Sprinkle with 1 or 2 tablespoons flaxseeds

Midafternoon
16 ounces Cranberry Elixir*

4:00 p.m.
½ cup blackberries

20 minutes before dinner

8 ounces filtered water

Dinner
Red Wine and Rosemary Marinated Lamb Chops*
Creamy Coconut Collard Greens*
½ steamed sweet potato sprinkled with hemp seeds
1 cup coffee or tea

Before bed
Live Longer Cocktail*
DAY 6

On arising
Live Longer Cocktail*

Breakfast
Longevity Blaster*

Midmorning
16 ounces Cranberry Elixir*

Lunch
Radical niçoise salad: cored and sliced fennel bulb, cucumber,
chopped scallions, artichoke hearts, ½ cup beans (pinto, fava, or
lima), minced garlic, fresh basil leaves, and 2 sliced hard-boiled
eggs
Drizzle with 1 tablespoon olive oil and a splash of red wine
vinegar
Top with 1 tablespoon hemp seeds

Midafternoon
16 ounces Cranberry Elixir*

4:00 p.m.
2 tablespoons Macadamia Nut Crème* with 4 walnuts

20 minutes before dinner

8 ounces filtered water

Dinner
Smoky Black Bean Burger*
Mixed greens salad with grated carrot, jicama matchsticks,
mushrooms, and chopped olives topped with 1 tablespoon
Cilantro Lime Dressing*
Sprinkle with 1 tablespoon sesame seeds

Before bed
 Live Longer Cocktail*

DAY 7

On arising
Live Longer Cocktail*

Breakfast
Longevity Blaster*

Midmorning
16 ounces Cranberry Elixir*

Lunch
Edamame spinach salad with ½ cup steamed and cooled frozen
organic shelled edamame and 1 cup drained, cubed, firm tofu.
Served over a bed of fresh spinach, grated carrot, and sliced
scallions with 1 tablespoon French Riviera Dressing.*
Sprinkle with 1 tablespoon hemp seeds

Midafternoon
16 ounces Cranberry Elixir*

4:00 p.m.
Pomegranate Gelatin*

20 minutes before dinner

8 ounces filtered water

Dinner
Meatball Soup*
Leafy green salad with grated beet, carrot, and sliced hearts of
palm
1 tablespoon Hemp Hemp Hooray Dressing*
Sprinkle with 1–2 tablespoons flax- or sesame seeds
1 cup coffee or tea
 Before bed
Live Longer Cocktail*

WHAT’S NEXT?
As your food list can expand to include more friendly starches, such
as sweet potatoes, yams, and squash, you can also double up on
nuts and seeds as well as introduce more nut butters. Just be sure
to keep your daily detox going with the Longevity Blaster, Live
Longer Cocktail, and Cranberry Elixir as part of your daily routine.
Keep high-AGE butter, cream, cheese, and bacon to a bare
minimum or eliminate altogether. Modify all your favorite recipes to
include high-moisture, low-heat cooking techniques and avoid high,
dry heat, such as baking, grilling, and frying, unless you marinate,
marinate, marinate!
RADICAL LONGEVITY RECIPES

BEVERAGES

LONGEVITY BLASTER
Makes 1 serving

If coffee isn’t your thing, use dandelion root or oolong tea.

8 ounces coffee (regular or decaf) from Purity Coffee (see

Resources)
1 scoop whey protein, such as Fat Flush A2-derived whey (see
Resources)
Up to 1 tablespoon cacao powder, to taste
1 tablespoon coconut oil
1 scoop Vitality C (supplying up to 4 grams of the best
absorbed powdered vitamin C)
1 scoop sunflower lecithin
¼ teaspoon ground Ceylon cinnamon, cardamom, and/or
ginger
Touch of stevia or monk fruit, to taste

Whisk all ingredients in a small bowl or shake in a lidded jar. Pour

into your favorite glass and enjoy!
LIVE LONGER COCKTAIL
Makes 1 serving

Start and end your day in cleansing mode. Especially good for the
liver and lymph, this cocktail will keep your system well hydrated
all day long in one age-defying, lean, green drink!

2 ounces 100% pure unsweetened cranberry juice

14 ounces plain filtered water
1 scoop greens powder (I like UNI KEY Daily Greens)
1 tablespoon ground chia seeds
Pinch of Ceylon cinnamon

Stir all ingredients together (or shake in a lidded jar)—drink up!

CRANBERRY ELIXIR
Makes 4 cups (1 cup per serving)

Cleansing, comforting refreshment in every cup!

1 quart Cranberry Water (recipe follows)

¼ teaspoon ground Ceylon cinnamon
⅛ teaspoon ground ginger
⅛ teaspoon ground nutmeg
½ cup freshly squeezed orange juice
2 tablespoons freshly squeezed lemon juice

Bring Cranberry Water to a light boil; lower heat to low. Place

cinnamon, ginger, and nutmeg in a tea ball; add to Cranberry
Water. (For a tangier juice, add spices directly to Cranberry
Water.) Simmer for 15 to 20 minutes; remove from heat and let
cool to room temperature. Stir in orange and lemon juices.
CRANBERRY WATER
The quintessential gentle detox drink to keep you happily flushing.

To make 1 quart (32 ounces), add 4 ounces of unsweetened

cranberry juice to 28 ounces purified water or 1½ tablespoons of
unsweetened cranberry juice concentrate to 30 ounces of purified
water.

Recommended brands of unsweetened cranberry juice are

Lakewood 100% Organic, Mountain Sun, Trader Joe’s, and
Knudsen. Recommended brands of unsweetened cranberry juice
concentrate are Knudsen and Tree of Life. Be sure to look for
juice that has no sugar, corn syrup, or other juices added,
including apple or grape.
SOUPS, SIDES, AND SNACKS

RADICAL LONGEVITY SOUP

Makes 10 to 12 cups (2 to 3 cups per serving)

This savory soup is a satisfying meal for the 5-Day Reset and
beyond.

46 ounces (5¾ cups) plus 2 tablespoons organic bone broth

(Kettle & Fire brand is my favorite) or vegetable broth
1¼ pounds ground or chopped organic, grass-fed beef, turkey,
or chicken (can omit, or use 30 ounces of beans if vegetarian or
vegan)
1 large onion, peeled and chopped, or 2 large leeks, white and
light green parts, chopped (about 2 cups)
1 large zucchini or yellow squash, chopped (about 2 cups)
½ cup grated daikon radish
2 garlic cloves, peeled and minced
1 (12-ounce) package mushrooms, chopped
1¾ cups chopped cabbage
1 tablespoon freshly squeezed lime juice
1 tablespoon ground cumin
½ teaspoon Real Salt, sea salt, or pink Himalayan salt
¼ cup fresh cilantro leaves, chopped
¼ cup fresh parsley leaves, chopped
1 tablespoon hemp seed oil per serving
1 teaspoon South River miso paste (immunity-boosting flavor
enhancer) per serving (optional)
In a saucepot over medium heat, cook 2 tablespoons of broth for
30 seconds, or until heated. Add beef. Cook, stirring occasionally,
for 5 minutes, or until cooked through. Remove from pot; drain, if
desired, and set aside. In same saucepot, cook onion, zucchini,
daikon radish, and garlic, stirring occasionally, for 5 minutes, or
until vegetables are crisp-tender. Stir in remaining 46 ounces of
broth plus mushrooms, cabbage, lime juice, cumin, salt, and
cooked meat. Add up to 1 cup water or more broth to thin soup, if
desired. Cover; bring soup to a simmer (do not let boil), and lower
heat to medium low. Let simmer, stirring occasionally, for 20
minutes. Stir in cilantro and parsley. Cover; let simmer for 5
minutes more. Drizzle in hemp seed oil. Add miso paste to
individual bowls when serving, if desired. Soup can be stored up
to 3 days in refrigerator.
MEDITERRANEAN LENTIL SOUP
Makes 4 servings (about 2 cups per serving)

This sunny soup from Greece is high on flavor and loaded with
healthy high-fiber benefits.

1 cup dried lentils, washed and soaked in 4 cups water

overnight
3 cups filtered water
1 tablespoon olive oil
1 tablespoon freshly squeezed lemon juice
1 onion, chopped (about 1 cup)
1 carrot, chopped (about ¾ cup)
½ cup chopped escarole, collards, or arugula
1 celery stalk with leaves, chopped
1 garlic clove, minced
2 tablespoons chopped fresh parsley
½ bay leaf
½ teaspoon mustard seeds
½ teaspoon ground cumin
¾ teaspoon salt (optional)
2 tablespoons finely chopped green onion, for garnish

Place drained lentils in 3 cups of fresh water in a covered pot.

Bring to a boil and lower heat to a simmer. Add olive oil and
lemon juice. Cook for 30 minutes, or until lentils are tender. Add
rest of ingredients, except green onion. Cover and simmer for an
additional 20 to 30 minutes, or until vegetables are tender. Serve
garnished with green onion.
WHITE BEAN AND SPINACH SOUP (SLOW
COOKER)
Makes 6 to 8 servings (about 2 cups per serving)

This satisfying nutrient-rich soup is easy to throw in the slow

cooker in the morning before you go about your busy day.

1 pound dried great northern or navy beans

3 carrots, diced (1½ to 2 cups)
2 celery stalks, diced (1½ to 2 cups)
1½ cups diced leek
3 garlic cloves, minced
1 tablespoon diced fresh sage leaves, or 1 teaspoon dried
4 cups vegetable broth
2 cups purified water
3 cups fresh spinach, chopped
½ cup fresh parsley, chopped
Sea salt
2 cups shredded low-fat Cheddar cheese

Sort and rinse beans in a colander. Place in a bowl, cover with

water, and soak for at least 4 to 12 hours or overnight. (Soaked is
best! See note for alternative directions, in case you’re in more of
a hurry or forgot.) Combine soaked beans, carrots, celery, leek,
garlic, and sage in your slow cooker. Cover with veggie broth and
water. Cover and cook on HIGH for 6 to 8 hours. If you’ve soaked
your beans ahead of time, they’ll be tender in 3 to 4 hours, but the
longer they cook, the creamier your soup will be. Fifteen to 30
minutes before you’re ready to serve, stir in spinach and parsley;
adding them at the end preserves fresh enzymes and nutrients.
Taste and add sea salt to taste. Top each serving with ⅓ cup of
cheese.
Note: Soaking beans for a few hours or overnight makes them
easier to digest and shortens the cooking time. But if you must
skip this step, you can rinse them, add them directly to your slow
cooker, and let them cook for at least eight hours. Or you can use
the Quick Soak Method: Place beans in a large pot and cover
with water to about 2 inches above the beans. Bring to a boil and
boil for 20 to 30 minutes. Turn off the heat, cover the pot, and let
the beans soak for about an hour. Drain and rinse in a colander,
then add them to the slow cooker and follow the rest of the recipe.
MEATBALL SOUP
Makes 4 to 6 servings (about 2 cups per serving)

This hearty soup can be made with ground beef, turkey, or

chicken.

MEATBALLS:

1 pound ground beef, turkey, or chicken

1 cup mushrooms, minced
1 carrot, shredded (about ¾ cup)
¼ cup fresh parsley
1 tablespoon prepared horseradish (I like Bubbie’s brand)
1 teaspoon Dijon mustard
1 egg, or 1 tablespoon ground flaxseeds soaked in 3
tablespoons water
1 teaspoon dried Italian seasoning
1 teaspoon garlic powder
1 teaspoon sea salt

SOUP:

32 ounces (4 cups) mushroom, vegetable, beef, or chicken

broth
2 carrots, sliced (1½ to 2 cups)
2 celery stalks, sliced (1½ to 2 cups)
½ cup sliced leek
4 garlic cloves, diced
2 teaspoons dried Italian seasoning
1 cup mushrooms, sliced
3 cups chopped fresh greens, such as kale, spinach, arugula,
or Swiss chard
4 cups water
 ½ cup fresh parsley, chopped, for garnish

Prepare meatballs: Combine all meatball ingredients in a large

bowl and let rest in refrigerator while preparing soup. (Veggies
take the place of bread crumbs or cracker crumbs in this healthy
version of meatballs, so mixture may seem loose but will work just
fine when cooked in soup.)

Prepare soup: Heat a large pot over medium-low heat. Pour

about ¼ cup of broth into pot and bring to a simmer. Add carrots,
celery, leek, garlic, and Italian seasoning. Sauté for 3 to 5
minutes, or until fragrant and beginning to soften. Stir in
mushrooms and greens. Add remaining 3¾ cups broth and the
water. Increase heat and bring to a low boil. Take meatball
mixture from refrigerator. Using your hands, form into meatballs—
about 1 tablespoon each—and drop each meatball into boiling
soup as you go along. Meatballs may feel loose, but they don’t
have to be perfectly round and they’ll firm up while cooking. Stir
gently, then let meatballs cook in soup on a low boil for at least 20
minutes. Lower heat to low and let simmer for another 30
minutes.

Serve topped with fresh parsley.

TOFU EGG DROP SOUP
Makes 2 servings (about 2 cups each)

So soothing for body and soul!

4 cups organic chicken bone broth

3 scallions, sliced
1½ tablespoons gluten-free tamari sauce
½ teaspoon sesame oil
8 ounces extra-firm organic tofu, diced into ½-inch cubes
1 handful organic baby spinach
3 large organic eggs

In a medium-size stockpot, heat broth over medium heat until

simmering. Lower heat to medium low to maintain simmering, but
not boiling. Set aside some sliced scallions for garnish, then add
remaining scallions to broth. Add tamari sauce, sesame oil, tofu,
and spinach and let simmer for another minute or so. Crack eggs
into a small bowl and whisk together. Turn off heat and then,
slowly stirring in one direction, drizzle whisked eggs into soup.
Eggs will cook quickly, forming light strands. Garnish with
reserved scallions and serve immediately.
CREAMY COCONUT COLLARD GREENS
Makes 2 servings (about 1 cup each)

A new take on creamed greens, this healthy version will have you
begging for more! For a twist, try it with spinach or escarole.

2 bunches (about 1 pound total) fresh, organic collard greens

1 tablespoon bone broth
½ cup sliced scallions
1 cup organic coconut milk
½ teaspoon organic ground nutmeg
Sea salt
1 tablespoon freshly squeezed lemon juice

Wash collard greens and remove stems. Slice evenly into 1-inch
pieces. Bring a large pot of water to a boil. Add greens and
blanch for about 2 minutes. Remove from heat, drain, and set
greens aside. Heat bone broth in a large skillet over medium heat.
Add scallions and cook for about 2 minutes. Add greens, coconut
milk, nutmeg, and sea salt. Simmer for another 3 to 4 minutes.
Transfer greens to a serving dish. Drizzle with lemon juice before
serving.
BONUS RECIPES: SOUPS, SIDES,
AND SNACKS

WILD MUSHROOM TURKEY MISO SOUP

Makes 4 servings (about 1½ cups each)

Take a walk on the wild side and indulge your senses in this rich,
aromatic soup for lunch or dinner.

1 (½-ounce) package dried mushrooms, such as shiitake,

porcini, or a combination
2 tablespoons bone broth
1 pound ground turkey
1 (8-ounce) package fresh, organic cremini mushrooms, sliced
1 (4-ounce) package fresh, organic shiitake mushrooms, sliced
1 (4-ounce) package fresh, organic oyster mushrooms, sliced
1 (2-ounce) package fresh, organic enoki or beech mushrooms
1 leek, finely sliced (about 1½ cups)
1½ teaspoons minced fresh ginger
1 garlic clove, minced
3 cups organic chicken or mushroom broth
1 tablespoon gluten-free tamari sauce
1 tablespoon organic apple cider vinegar
3 tablespoons organic white miso (see Note)
1 head baby bok choy, sliced
1 scallion, sliced, for garnish

In a small pot, bring a cup of filtered water to a boil, remove from

 heat, and add dried mushrooms. Let soak for 30 minutes.

Meanwhile, in a 4- to 6-quart Dutch oven or stockpot (with a lid),

heat 1 tablespoon of bone broth over medium-low heat. Add
ground turkey, breaking up with spoon and stirring occasionally
until cooked through. Stir in fresh mushrooms and leek, then
cover and cook over medium-low heat, until mushrooms have
softened, about 10 minutes. Push turkey and mushroom mixture
to one side of the pot and add second tablespoon of bone broth to
the cleared space. Add ginger and garlic and stir until fragrant,
about 30 seconds. Add chicken broth, tamari sauce, and vinegar.
Increase heat and bring soup to a gentle boil, then lower heat to
medium low and simmer for 10 minutes.

Drain reconstituted dried mushrooms, adding their liquid to pot.

Chop and add mushrooms to pot. Spoon miso into a small bowl
and add about one 1 tablespoon of the soup broth. Whisk until
smooth, then mix into pot of soup. Add baby bok choy. Serve
garnished with scallions.

Note: Be sure not to bring the soup to a boil once the miso has been
added so as to retain its health benefits.
SPAGHETTI SQUASH TOSS
Makes 4 large servings (or save half and store in refrigerator for
leftovers)

Can something this fun be this easy and nutritious? You bet! And
it’s a great stand-in for grain-based pasta.

1 medium-size spaghetti squash (about 3 pounds)

Sea salt
2 large garlic cloves, pressed
½ teaspoon ground Ceylon cinnamon
1 to 2 tablespoons extra-virgin olive oil

Place whole squash in a steamer basket in a large pot. Fill pot

with water to about 1 inch below steamer basket. Bring to a boil
over high heat, then lower heat to medium low, maintaining a
simmer. Cover with lid and cook for 25 to 30 minutes, or until a
knife easily pierces the squash. Run under cold water until cool
enough to handle.

Cut squash in half. Remove seeds with a spoon. With a fork,

separate (unthread) spaghetti pulp from skin and place in serving
dish. Sprinkle on seasonings and oil, tossing lightly.
SAUTÉED ESCAROLE WITH CHICKPEAS
Makes 4 servings

Escarole is a delicious and versatile bitter green. It’s great in

soups, stews, and salads. Add protein with chickpeas and voilà—
you have a balanced meal. If you can’t find escarole, substitute
arugula, spinach, or a combination.

2 heads escarole, washed and coarsely chopped

1 tablespoon olive oil
3 garlic cloves, crushed and chopped
2 cups fresh parsley, chopped
1 (14-ounce) can organic chickpeas, drained and rinsed
2 tablespoons vegetable broth
2 tablespoons freshly squeezed lemon juice
Pinch of sea salt (optional)

In a steamer basket over boiling water, lightly steam escarole until

just tender, about 6 minutes, then drain. Heat a large skillet over
medium heat, then put in olive oil and coat skillet.

Sauté garlic for about 1 minute, or until softened—be careful not

to let it burn. Add steamed escarole, parsley, and chickpeas and
sauté for 2 minutes. Stir in vegetable broth, lemon juice, and salt
(if using). Continue to sauté for about 5 minutes, or until escarole
is tender and almost all broth has evaporated.
 FLAX OR CHIA “EGGS”
Makes equivalent of 1 large egg (see Notes)

Ground flaxseeds and chia seeds make great egg substitutes and
can be used in many recipes to act as binders. The added
nutrients and fiber are bonuses!

1 tablespoon ground flaxseeds or chia seeds

3 tablespoons water

Mix seeds and water together in a small bowl or cup and let sit for
5 to 10 minutes, or until thickened, before adding to recipes.

Notes
This recipe can easily be doubled or tripled to substitute for two or
three large eggs, respectively.

Flax or chia “eggs” can cause some baked goods to have a heavier
and denser texture, but they also add a nutty flavor that works great
for pancakes, waffles, muffins, breads, and cookies.
MAIN DISHES

TEMPTING TEMPEH
Makes 4 servings

Here’s a recipe the whole family will love. Try it rolled in Bibb
lettuce!

1 (8-ounce) package tempeh

1 tablespoon coconut aminos or gluten-free tamari sauce
1 tablespoon monk fruit or yacón syrup
1 cup vegetable broth
½ teaspoon Wright’s Hickory Liquid Smoke
½ teaspoon smoked paprika
1 teaspoon dry mustard powder
1 teaspoon ground cumin

Slice tempeh crosswise into ½-inch strips and set aside.

Heat a large, deep skillet over medium-high heat.

Meanwhile, place remaining ingredients in a bowl and stir until

combined, to create a sauce.

Place tempeh strips in heated skillet and pour sauce over them.

Once sauce begins to simmer, flip tempeh strips over, using a pair
of tongs. In about 3 minutes, flip them over again, then repeat
about every 3 minutes, coating strips until sauce thickens, tempeh
is coated, and most liquid evaporates.
SMOKY BLACK BEAN BURGERS
Makes 4 servings

Black beans are high in protein and fiber, and these hearty
burgers taste great alone, on a bed of lettuce, or in a cauliflower
bun. Finely diced mushrooms take the place of bread crumbs and
add a moist and chewy texture.

½ cup chopped leek

2 garlic cloves, diced
¼ cup fresh cilantro or parsley
1 tablespoon ground cumin
1 tablespoon Wright’s Liquid Smoke (see Note)
½ teaspoon dry mustard powder
½ teaspoon sea salt
1 Flax or Chia “Egg” (here), or 1 large egg
1 (15-ounce) can organic black beans, drained and rinsed
¾ cup very finely chopped mushrooms

Place leek, garlic, cilantro, cumin, liquid smoke, mustard powder,

and sea salt in a food processor and pulse until veggies have
been finely chopped. Alternatively, if you don’t have a food
processor, just make sure all veggies are finely chopped and mix
them together in a large bowl.

Add egg replacer, black beans, and mushrooms and mix well.

Chill mixture in fridge for about 1 hour, to help it hold together.

Preheat oven to 375°F. Line a baking sheet with unbleached

parchment paper.

Divide mixture into four equal patties (about ½ cup each) and
 place them on prepared baking sheet.

Bake for 10 minutes, flip, then bake for an additional 10 minutes.

Note: Wright’s Liquid Smoke is offered in three flavors: Hickory,

Mesquite, and Applewood. Pick your favorite!
BRAISED COCONUT MILK CHICKEN
Makes 4 servings

This fragrant, delicious recipe sounds exotic but is so easy to

make! Save a portion to use in a lunch salad for the next day.

1 (13.5-ounce) can unsweetened coconut milk

2 tablespoons Thai curry paste
2 (4- to 6-inch-long) lemongrass stalks, tough outer layer
discarded, lightly crushed and chopped
1 (2-inch piece) fresh ginger, peeled, smashed, and chopped
6 garlic cloves, smashed and chopped
½ cup vegetable broth
4 boneless, skinless chicken breasts
½ cup fresh cilantro, chopped
1 lime, cut into 4 wedges

Preheat oven to 400°F. Combine coconut milk, curry paste,

lemongrass, ginger, garlic, and vegetable broth in a bowl and stir
until well mixed. Pour into a large baking dish. Place chicken
breasts in sauce and turn over so they’re completely coated.
Bake until chicken is tender and thoroughly cooked throughout
(internal temperature should be 165°F), about 30 minutes. If you
don’t have a thermometer, just pierce chicken breasts with the tip
of a sharp knife and, if juices run clear with no hint of pink, they
should be done. Spoon sauce over chicken and garnish with
cilantro. Serve with lime wedges to squeeze over bites.
RED WINE AND ROSEMARY MARINATED LAMB
CHOPS
Makes 4 servings (2 lamb chops each)

For a special dinner, why not indulge in this easy Mediterranean

treat. Marinating reduces the AGEs in the cooking process and
infuses the meat with cognitive-enhancing rosemary bathed in the
benefits of savory garlic.

MARINADE:

1 cup organic, dry red wine

¼ cup olive oil
4 fresh rosemary sprigs
4 garlic cloves, minced
1 tablespoon Dijon mustard
1 teaspoon pink Himalayan or sea salt

8 grass-fed loin lamb chops, fat trimmed

Sea salt, for sprinkling
Garlic powder, for sprinkling

Whisk together all marinade ingredients in a bowl or large

measuring cup. Place lamb chops in a single layer in a Pyrex
baking dish and pour marinade over them. Let marinate in
refrigerator for 1 to 4 hours or overnight, turning occasionally.

Preheat oven to 350°F. Place lamb chops in a single layer on a

parchment-lined baking sheet or broiler pan (discard leftover
marinade). Bake for 45 minutes, or until desired doneness.
Season lamb chops with salt and garlic powder.
SALMON EN PAPILLOTE
Makes 2 servings

Baking fish in a parchment-wrapped packet makes an elegant,

moist dish that is sure to impress your guests and delight your
taste buds. Once you’ve tried it, you’ll realize it’s actually an easy
process well worth the effort.

2 tablespoons gluten-free tamari sauce

2 tablespoons apple cider vinegar
1 (½-inch) piece fresh ginger, finely grated
1 garlic clove, finely grated
2 skinless wild-caught salmon fillets
1 organic carrot, peeled and julienned (about 1 cup)
⅓ cup julienned fennel bulb (matchstick-size pieces)
⅓ cup julienned leek
2 heads bok choy, leaves separated

Preheat oven to 375°F. Mix together tamari sauce, vinegar,

ginger, and garlic in a large bowl. Add salmon fillets, cover, and
marinate for 10 minutes at room temperature. Take two large
sheets of baking parchment, big enough to encase salmon and
vegetables, and place each sheet on a separate baking pan.
Divide vegetables between center of each paper and top each
with a marinated salmon fillet (reserve marinade). Bring sides of
each sheet parchment over salmon and pour half of remaining
marinade over each fillet. Fold each sheet tightly together to seal
fish in parchment. Bake for 20 to 25 minutes, or until salmon is
just cooked through and flakes into large pieces. Serve salmon in
their paper.
BONUS RECIPES: MAIN DISHES

TENDER ROAST BEEF

Makes 8 servings

For the most tender roast beef you’ve ever tasted, use your
VitaClay cooker (or any slow cooker you have in the kitchen). Of
course, you should select hormone-free, grass-fed beef. Although
grass-fed beef tends to be a bit tougher than grain fed, this no-fail
method of cooking brings out the flavor while dramatically
reducing AGE content. Enjoy with a celebratory glass of organic
red wine to cut the iron absorption.

½ cup beef broth

1 (3- to 3½-pound) beef roast, your choice of cut
Splash of red wine (optional)
6 fresh rosemary sprigs, or 1 tablespoon dried
2 teaspoons ground turmeric
1 teaspoon sea salt

Pour beef broth into bottom of clay pot (this is very important: dry
cooking will crack a clay pot eventually). Place roast in pot,
cutting and removing any twine or packaging. Add red wine (if
using), plus rosemary, turmeric, and salt (or your choice of
seasonings). Close cooker, set to STEW setting, and cook for 1 to
2 hours, or until meat is tender.
POACHED WHITE FISH WITH
MEDITERRANEAN HERBED SAUCE
Makes 4 servings

This recipe works well with any white fish, but it’s spectacular with
halibut! White wine and fresh Mediterranean herbs complement
the delicate flavor and texture of the fish.

SPICE RUB:

1 teaspoon dried oregano

½ teaspoon dried thyme
1 teaspoon ground coriander
½ teaspoon sea salt

2 pounds fish fillets

1 tablespoon extra-virgin olive oil
½ cup sliced leek
8 garlic cloves, minced
2½ cups chicken broth
½ cup dry white wine
Zest and juice of 2 large lemons
½ cup fresh parsley, chopped
10 to 12 large fresh basil leaves, thinly sliced
1 tablespoon capers
4 scallions, chopped, for garnish

Mix together all spice rub ingredients in a small bowl. Rinse fish
fillets and pat dry with paper towels. Coat both sides of each fillet
with spice mixture and gently rub into their flesh. Set aside and let
rest at room temperature.

Heat a large skillet (with a lid) over medium-low heat and put in
olive oil. When oil is shimmering but not smoking, lower heat to
low. Add leek and toss gently until softened, about 3 minutes. Add
garlic and cook for another 30 seconds. Stir in chicken broth,
wine, lemon zest and juice, parsley, basil, and capers. Place fish
fillets in skillet, cover, and allow to simmer over low heat for 8 to
10 minutes, or until fish is opaque and flaky—firm to the touch but
not dry. Remove from heat, spoon pan juices with capers and
herbs over each fillet, and top with chopped scallions to serve.
STEAMED GINGER CHICKEN WITH SESAME
GARLIC SAUCE
Makes 4 servings

This fragrant dish is wonderfully satisfying served over steamed

brown rice with a side of braised broccolini or bok choy.

4 large collard greens or Chinese (napa) cabbage leaves

4 chicken breast halves, pounded to ½-inch thickness
2 tablespoons chopped fresh ginger

SAUCE:

2 tablespoons gluten-free tamari sauce

2 teaspoons apple cider vinegar
Dash of sriracha (optional)
1 tablespoon sesame oil
4 garlic cloves, smashed and minced
½ cup fresh cilantro, chopped

Place a steamer basket in a 6-quart pot and fill with water to

about ½ inch below bottom of basket. Lay greens in steamer
basket and place chicken on top. Scatter ginger over chicken,
cover pot, and bring water to a boil. Steam for about 15 minutes,
or until chicken is done (at least 165°F internally). Remove ¼ cup
of liquid from pot and set aside to use in sauce. Place chicken
back in pot and cover to keep warm.

Prepare sauce: In a small bowl, stir together reserved liquid,

tamari, vinegar, and sriracha (if using), then set aside. Heat a
small skillet over medium-low heat. Add sesame oil and garlic and
cook for about 30 seconds, or until garlic is fragrant and softened.
Add tamari mixture, stir, and bring to a boil. Lower heat and let
simmer until reduced in volume to about ⅓ cup, about 20
minutes. Add cilantro and cook for about 30 more seconds.

To serve, place greens on plate and top with chicken. Drizzle with
sauce.
DRESSINGS AND MARINADES

CILANTRO LIME DRESSING

Makes 4 servings

The perfect (and delicious) way to incorporate the power of hemp

into your daily diet. Use this on any greens or vegetables (see this
recommended list here).

1 cup packed fresh cilantro leaves

1 garlic clove
Juice of 1 lime
1 teaspoon umeboshi (ume plum) vinegar, or ½ teaspoon sea
salt
¼ cup hemp oil
Spring or filtered water

Place all ingredients, except water, in a blender and blend until

smooth. Add water, 1 tablespoon at a time, if a thinner dressing is
desired.

VARIATIONS
Add 2 tablespoons of toasted pepitas.
Use lemon juice in place of lime juice.
Add some lime zest (up to ½ lime) for extra lime flavor.
HEMP HEMP HOORAY DRESSING
Makes 4 servings

Hooray for all the healing benefits of hemp oil in this tasty
dressing!

1 teaspoon freshly squeezed lemon juice

1 tablespoon apple cider vinegar
1 teaspoon Dijon mustard
1 garlic clove, minced
Sea salt
¼ cup organic hemp seed oil

Place all ingredients, except hemp seed oil, in a blender or food

processor. Drizzle oil into blender as it mixes to emulsify oil into
other ingredients. Serve immediately as a dressing for salads.
ZIPPY GINGER MISO DRESSING
Makes 4 servings

Fresh and flavorful!

3 tablespoons extra-virgin olive oil

2 garlic cloves, minced
2 teaspoons grated fresh ginger
¼ cup freshly squeezed lemon juice
¼ cup freshly squeezed clementine or orange juice
1 tablespoon white miso paste
Sea salt (optional)

Whisk together all ingredients, except salt, in a small bowl or cup.

Taste and adjust seasonings, adding more miso (or a pinch of sea
salt). This dressing packs a bit of a punch, but it mellows once
poured over vegetables.
TANGY TAHINI AND HERB VINAIGRETTE
Makes 4 servings

Goes well with almost everything!

1 tablespoon tahini
3 tablespoons water
2 tablespoons freshly squeezed lemon juice
1 tablespoon extra-virgin olive oil
1 garlic clove, crushed and minced
½ teaspoon sea salt, or to taste
1 tablespoon finely chopped fresh chives
1 tablespoon finely chopped fresh parsley
1 tablespoon finely chopped fennel fronds

In a small bowl, beat tahini and water together with a fork. Stir in
lemon juice and olive oil and whisk to emulsify. Stir in garlic, salt,
and fresh herbs. For a thinner dressing, simply add more water
and/or lemon juice, a little at a time, until desired consistency is
attained.
FRENCH RIVIERA DRESSING
Makes ½ cup dressing

Great as a dressing or for flavoring a sauté.

⅓ cup extra-virgin olive oil

3 tablespoons freshly squeezed lemon juice
2 garlic cloves, pressed
1 teaspoon chopped fresh tarragon
1 teaspoon Dijon mustard
Sea salt

Place all ingredients in a small, covered jar and shake vigorously

for 30 seconds.
BONUS RECIPES: MARINADES
Marinating times for beef, poultry, and lamb: 2 to 24 hours; for fish:
30 minutes to 1 hour; for veggies: 30 minutes. Each basic marinade
recipe covers four to six servings but easily can be doubled or
tripled for more servings. Never marinate fish longer than one hour
as the marinade can partially cook the fish. Unless otherwise noted,
to use marinades: Mix the ingredients; pour into a resealable plastic
bag or glass dish with a lid. Add meat, fish, or vegetables and let the
marinade sit in the refrigerator, turning occasionally. Be sure to
discard marinade after marinated animal protein is removed for
cooking.

TERESA’S LONGEVITY MARINADE

Makes ⅔ cup (enough for 1 pound of meat, poultry, fish, or
veggies)

This is the quintessential marinade for infusing antioxidant-rich

health benefits and flavor into your main dishes.

½ cup bone broth

¼ cup apple cider vinegar
1 teaspoon ground cumin
1 teaspoon dry mustard powder
1 teaspoon ground turmeric
1 teaspoon ground ginger
1 tablespoon chopped garlic
6 fresh rosemary sprigs, or 1 tablespoon dried leaves
1 teaspoon sea salt
ZESTY LONGEVITY ROSEMARY MARINADE
Makes ⅔ cup (enough for 1 pound of meat, poultry, or fish)

Step up your game by combining mushroom vegetable broth with

fresh rosemary. The taste is out of this world.

⅓ cup red wine vinegar (or white wine vinegar if desired)

¼ cup filtered water
1½ tablespoons Dijon mustard
1½ tablespoons chopped fresh rosemary
⅓ cup mushroom broth or vegetable broth
1 tablespoon crushed garlic
¾ teaspoon sea salt

Place all ingredients in a small bowl and stir to blend. Place meat
and marinade in a shallow glass, ceramic, or enamel bowl. Turn
food to coat with marinade. Remove meat from marinade,
discarding marinade or boiling it for reuse as a sauce. TIP: For a
sweeter marinade, add a tablespoon of Lakanto Monk Fruit Maple
Syrup or plain monk fruit.
ISLAND BREEZES MARINADE
Makes about 1 cup (enough for 1 pound of meat, poultry, or fish)

This tasty tropical marinade is especially good with chicken but

would also go just as well with shrimp or fish.

⅓ cup bone broth

1½ tablespoons macadamia nut oil
⅓ cup coconut vinegar
¼ cup crushed pineapple
1 teaspoon onion powder
1 tablespoon chopped garlic
1 teaspoon sea salt
LONG LIFE MEDITERRANEAN MARINADE
Makes about 1 cup (enough for 1 pound of meat, poultry, or fish)

The rich broth and herbs in this marinade add an earthy flavor
well suited to lamb, beef, or chicken.

⅓ cup mushroom broth

⅓ cup red wine
1 tablespoon Dijon mustard
6 fresh rosemary sprigs, or 1 tablespoon dried leaves
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh oregano
1 tablespoon smashed and minced garlic
1 teaspoon sea salt
THAI ONE ON MARINADE
Makes about 1 cup (enough for 1 pound of meat, poultry, or fish)

This fresh and fragrant marinade with a touch of heat is wonderful

with shrimp, fish, and chicken.

⅓ cup bone broth

⅓ cup freshly squeezed lime juice
1 tablespoon chopped fresh ginger
1 teaspoon chopped scallion
1 teaspoon chopped garlic
1 tablespoon curry powder
1 teaspoon red pepper flakes (optional)
1 teaspoon sea salt
MARVELOUS MARINADE
Makes about 1 cup (enough for 1 pound of meat, poultry, or fish)

This delightfully spicy marinade is great with such veggies as

zucchini, Brussels sprouts, or even fresh corn on the cob, and it
dances beautifully with a nice cut of beef or chicken breasts.

⅓ cup bone broth

⅓ cup rice vinegar
Zest and juice of 1 orange
1 tablespoon fresh thyme, chopped, or 1 teaspoon dried
1 teaspoon ground cumin
1 teaspoon sea salt
TASTY TREATS

MOCHA CHOCOLATE SURPRISE CAKE

Makes 6 to 8 servings

The surprise in this rich, moistly decadent cake is adzuki beans!

They add a healthy punch of protein and moist texture—don’t tell
anyone the secret ingredient until after they’ve had a bite and are
exclaiming about how good it is.

2 cups almond or tigernut flour or chestnut flour

½ cup unsweetened cocoa powder
2 teaspoons aluminum-free baking powder
¼ teaspoon sea salt
1 tablespoon instant organic coffee powder, or 1 shot organic
espresso
⅓ cup macadamia oil
½ cup Lakanto Monk Fruit Maple Syrup
½ cup unsweetened nondairy milk (such as almond, hemp
seed, macadamia nut, or coconut)
1 teaspoon pure vanilla extract
1 cup cooked adzuki beans, drained

Preheat oven to 300°F. Line a 7- or 8-inch square baking pan with

parchment paper. Combine flour, cocoa powder, baking powder,
salt, and coffee powder in a large bowl and mix. (If using liquid
espresso instead of coffee powder, add it with wet ingredients.) In
a separate bowl, combine macadamia oil, maple syrup, milk, and
vanilla and whisk together until fully incorporated. Stir in adzuki
beans.

Pour wet mixture into dry and stir until thoroughly mixed together.
Spread batter into prepared cake pan and bake for 25 to 35
minutes, or until a toothpick inserted into center comes out clean.
Serve with a dollop of Cashew Crème (here).
MACADAMIA NUT CRÈME
Makes 1 cup (8 servings, 2 tablespoons each)

This healthy dessert topping is rich and creamy and makes a

great alternative to whipped cream.

1½ cups raw macadamia nuts

¼ to ½ cup filtered water
2 tablespoons Lakanto Monk Fruit Maple Syrup
Pinch of sea salt
1 teaspoon pure vanilla extract

Soak macadamia nuts overnight in 2 cups of water. Drain

macadamia nuts. Place nuts in ¼ cup of fresh water in a food
processor or high-speed blender and process until smooth. Add
remaining water as needed. Place pureed macadamia nuts,
maple syrup, and salt in a medium sized bowl and stir until well
blended. Chill in refrigerator.
POMEGRANATE GELATIN
Makes 4 servings (about ½ cup each)

Remember those sugary (or worse!—sugar-free) gelatin

desserts? Whether you recall these concoctions favorably or with
a shuddering cringe, this upgraded and updated version bursting
with flavor and healthy collagen is sure to become a new favorite.

Avocado oil spray, for dish

1 cup unsweetened cranberry juice
1½ tablespoons grass-fed collagen (such as Great Lakes
brand)
2 tablespoons Lakanto Monk Fruit Maple Syrup or honey, or 2
teaspoons powdered stevia
Pinch of sea salt
1 cup pomegranate seeds (arils)

Lightly oil a casserole dish or glass bowl with avocado oil spray.
Pour cranberry juice and 1 cup of water into a saucepan. Sprinkle
collagen on top, whisk together, and allow to sit for 5 minutes.
Place saucepan over medium heat and whisk mixture until
collagen is thoroughly dissolved. Remove from heat and stir in
your sweetener of choice. Spread ½ cup of pomegranate seeds in
bottom of prepared dish and pour collagen mixture on top. Chill in
fridge for 2 to 4 hours, or until fully set and firm to the touch.
Sprinkle rest of pomegranate seeds on top and serve with a
dollop of Macadamia Nut Crème (here) or Cashew Crème (here).
BONUS RECIPES: TASTY TREATS

RED WINE CRANBERRY POACHED PEARS

Makes 6 servings

This classic, simply elegant dessert is a great finish to any meal.

Choose Anjou, Asian, or Bosc pears for this recipe. Bartlett pears
are delicious treats on their own but will become too mushy when
poached.

1 large piece orange peel

8 to 10 whole cloves
1 cinnamon stick
2 cups red wine (cabernet sauvignon or merlot)
½ cup unsweetened cranberry juice
2 teaspoons pure vanilla extract
3 to 6 medium-size pears

Place all ingredients, except pears, in a large saucepan and bring

to a simmer.

Peel pears and lower them into poaching liquid. Let them simmer
over medium-low heat for 20 minutes, rotating them every 5
minutes to make sure they are poaching evenly.

Serve pears standing upright on a plate drizzled with poaching

liquid or chill pears and reheat liquid to pour over them before
serving. A dollop of Macadamia Nut Crème (here) is nice on the
side.
CASHEW CRÈME
Makes 1½ cups (8 servings, 2 tablespoons each)

This rich tasty crème makes a wonderful topping or spread for

desserts and snacks. Make ahead and store in the fridge in a
glass jar for two to three days.

1 cup raw cashews

⅓ cup unsweetened nondairy milk (such as cashew, hemp
seed, almond, coconut, or macadamia)
2 tablespoons freshly squeezed lemon juice
⅓ cup Lakanto Monk Fruit Maple Syrup
¼ teaspoon umeboshi (ume plum) vinegar
1 teaspoon pure vanilla extract

Soak cashews overnight in 1 cup of water. Drain cashews and

place in a blender with all remaining ingredients. Blend until
smooth and creamy.
BLUEBERRY CRUMBLE
Makes 6 to 8 servings

What a satisfying way to have your fruit serving and eat it too! Try
substituting other berries or apples in the recipe to change it up.

CRUMBLE:

½ cup rolled oats

½ cup nut grain-free flour (such as tigernut or chestnut)
½ cup shredded unsweetened coconut
½ cup coarsely chopped walnuts
⅛ teaspoon sea salt
5 tablespoons macadamia nut oil
3 tablespoons Lakanto Monk Fruit Maple Syrup

FILLING:

1 tablespoon arrowroot powder

¾ cup cranberry water (see here)
1 teaspoon ground cinnamon
Pinch of sea salt
1 tablespoon fresh lemon zest
1 teaspoon freshly squeezed lemon juice
1 teaspoon pure vanilla extract
4 cups fresh or frozen blueberries

Preheat oven to 350°F.

Prepare crumble: In a large bowl, mix together oats, flour,

coconut, walnuts, and salt. Add macadamia nut oil and maple
syrup and use your hands to mix thoroughly to form a crumbly
texture.
Prepare filling: Place arrowroot powder in a separate medium-
size bowl. Slowly pour cranberry water over arrowroot while
whisking until thoroughly smooth. Stir in cinnamon, salt, lemon
zest and juice, and vanilla. Place blueberries in a casserole dish.
Pour cranberry water mixture over berries.

Spread crumble mixture over berries. Cover casserole dish first

with a protective layer of parchment paper and then a layer of
aluminum foil, crimping edges over dish to seal. Bake for 45
minutes, or until berries are bubbling and topping is lightly
browned. Serve while still warm with a dollop of Macadamia Nut
Crème (here).
CHOCOLATE-DIPPED STRAWBERRIES
Makes 4 to 6 servings (2 or 3 strawberries each)

Remember to choose dark chocolate with a 60% or higher cacao

content and organic berries only. A delicious way to incorporate
this bitter in your diet!

4 ounces dark chocolate, chopped

12 medium-large fresh organic strawberries, unhulled, rinsed,
and patted dry
¼ cup finely chopped walnuts or hazelnuts

Line a large baking sheet with parchment or waxed paper and set
aside. Melt chocolate in a double boiler. Insert a toothpick into
stem of a strawberry and dip berry into melted chocolate, coating
lower three-fourths of berry. Holding fruit by its toothpick over a
plate, rotate while sprinkling its chocolate coating with about 1
teaspoon of nuts. Place berry on prepared baking sheet. Repeat
with remaining berries. Chill for at least 1 hour before serving.
CHAPTER 11

RECLAIM YOUR BRAIN

In this chapter, you’ll learn…

• The many reasons for memory loss

• How medication side effects can masquerade as dementia
• How AGEs impact your brain health
• About the undeniable connection between your blood sugar and
your brain
• How to turn back the clock on your aging brain
• The most important exercise you can do to restore your memory

AS YOU KNOW BY NOW, I AM NOT A FAN OF “ANTIAGING.” ADVANCING IN

YEARS IS something you should feel fortunate to achieve, not
something to be ashamed of or dreaded. But, at the same time, I
don’t believe signs of ill health that are written off as “normal” signs
of aging should be tolerated in any way. I don’t believe that failing
memory and cognitive decline are an inevitable part of aging. So-
called senior moments are not something you have to get used to.
Memory loss at any age should be taken seriously and investigated
to find the root cause.
Alzheimer’s is the fastest growing disease of our time, and it
reflects the age of our brain, not our chronological age. It is also the
most feared disease—even more so than cancer. The memory loss
we are seeing now goes far beyond hormonal changes. It’s a result
of unhealthy brain aging. And Alzheimer’s isn’t the only concern;
Parkinson’s disease, ALS, Lewy body dementia, and other
neurodegenerative diseases, including those that cause chronic
pain and mobility issues, are causing even the bravest among us to
fear our advancing years.
This rapid brain and nervous system aging reveals itself through
many telltale signs. Perhaps you lose your words when trying to
communicate to someone—or you can’t articulate your thoughts.
Maybe you experience new fears and anxiety and have trouble
sleeping. Or perhaps even though you try to keep your hand still,
you can still see the tremor when you hold your silverware. Maybe
you’re losing height, and the shape of your spine changes because
the disks between your vertebrae shrink.
But if you consider that there are many factors that can impact
your brain health and think of it with optimism, you can begin
problem solving, providing a much-needed brain boost. First, let’s
revisit Rule #3, Stop AGEs, and take a closer look at AGEs’ impact
on the brain and our impressive ability to reverse their deeply
damaging effects. AGEs are excess glucose molecules in your
bloodstream that attach to proteins, which results in them becoming
“sticky,” making these proteins more apt to clump together. The
proteins then cause major inflammation in organs, causing a
breakdown of cell function. Harmful AGEs enter the brain and begin
depositing their toxinlike beta-amyloid plaques, which eventually
develop into amyloid plaques and neurofibrillary tangles, resulting in
cognitive decline, memory loss, and Alzheimer’s disease.
Over one hundred years ago, researchers reported that brain
cells accumulate a yellow-brown fatty pigment called lipofuscin.
Lipofuscin is known as the aging pigment and is described as a
composite of oxidized lipids and proteins, formed into a sort of
cellular debris. Researchers have discovered that the brain’s
lipofuscin-like material holds AGE-lipids. As we age, the AGE level
in the brain increases.
There are many reasons for memory loss. In fact, Alzheimer’s
disease is a diagnosis of exclusion. This means that considering all
the diagnostic and clinical data that is available, the symptoms
aren’t consistent with any other known disease. In other words,
Alzheimer’s is a catchall diagnosis given when nothing else applies.
Being diagnosed with Alzheimer’s doesn’t give you information to
go on in terms of the root cause of your memory loss or the key to
overcoming it. It can be much more helpful to take a step back and
look at the many reasons why you may have memory loss in the
first place, such as heavy metal toxicity, DNA damage from cell
phone radiation, hormone changes or imbalance, and other factors
addressed in the Rules.

MEDICATIONS THAT CAN DRAIN YOUR BRAINPOWER

Although the FDA requires drug fact labels to be included in
medication packaging, few of us read them and they often require a
medical scholar to understand them. It’s quite misleading to call
them “side effects” because the truth is that they are unintended
effects that are just as important to understand as the issue for
which you are taking the medication in the first place. There is one
class of medications in particular that you need to look closely at if
memory loss or dementia is of concern to you.
The word is anticholinergic. Ask your pharmacist if any of your
medications—including those that are over the counter (OTC)—fall
into this category. This class of medication blocks acetylcholine, an
important neurotransmitter your brain needs for proper functioning.
As it is, our levels of acetylcholine reduce as we age, so to have its
effects blocked on top of the deficiency can cause memory loss,
confusion, agitation, and even delirium. All of this together looks a
lot like dementia.
Other classes of medications that are known to mimic
Alzheimer’s dementia include

Antianxiety—includes benzodiazepines and other sedatives

Insomnia—includes the popular Ambien
Antidepressants—especially SSRIs
Antihistamines—includes such popular OTC meds as
Benadryl
Overactive bladder—includes Detrol, among others
Seizure—some of these meds are also used for migraines
 Parkinson’s medications
Cardiovascular—includes some blood thinners and some
blood pressure medications
Chemotherapy
Steroids—especially prednisone
Narcotic pain medications

WHAT’S GOTTEN INTO YOU MAY BE AFFECTING YOUR

MEMORY
In your quest to find the cause of your memory loss, if you’ve ruled
out medications, then look to ticks, fleas, and other biting insects as
a possible cause. Only 50 percent of people with Lyme disease ever
recall being bitten by a tick or exhibit the telltale rash.
In addition to Lyme, there are co-infections, such as Bartonella,
Babesia, Ehrlichia, and Rocky Mountain spotted fever, among
others. And the testing isn’t always reliable, especially if it’s been a
while since you were infected. These stealth infections can lie
dormant for years, subdued by your immune system, until a major
stressor suppresses your immunity enough for them to become
active and cause brain-related symptoms.
Parasitic infections can also mimic Alzheimer’s dementia.
Because of the gut-brain connection, anything that affects your gut
also affects your brain. The gut makes and uses 90 percent of your
body’s neurotransmitters, giving the brain the first 10 percent. When
a parasite invades, whether it travels to the brain or not, it can be a
drain on your neurotransmitters, resulting in confusion and memory
loss to such an extent that the wrong diagnosis is made.

THE BASICS OF BUILDING A BETTER BRAIN

We all want to stay mentally sharp and it’s scary for anyone of any
age to notice a mental decline. But the earlier you address your
memory issues and begin repair, the better your chances for
recovery and long-term brain health. This is one reason why I
recommend starting with neuropsychological testing, done by a
qualified professional.
This testing is well researched, with up to 95 percent accuracy
for pinpointing any areas of concern in your mental health and
memory. What’s important is that it gives you a benchmark to know
whether the steps you begin taking to restore your memory are
actually effective. Neuropsychological testing provides an objective
point of view of what’s really going on and what needs work.
The next step after testing is to take a good look at your diet.
Many people with declining memory and Alzheimer’s disease are
described by their friends and family as “sugar addicts.” Sugar is
necessary for brain function but is not the preferred fuel for the
brain. That preferred fuel is fat. The metabolism of glucose in the
brain is essential for memory formation and cognitive function, and
when the brain becomes insulin resistant from too much sugar in
the diet, it leads to diseases associated with memory loss, including
Alzheimer’s.

IS ALZHEIMER’S DISEASE TYPE 3 DIABETES?

The typical American eating habits have trained our body to be
sugar burners for fuel, needing to eat something every two to four
hours, due to changes in our energy level. When you eat a meal or
snack high in sugar and refined carbs, your blood sugar spikes
quickly. This stimulates the release of insulin, which is good
because it escorts that sugar out of the blood and into the cells,
where it can be burned for fuel. But high insulin causes the sugar to
be taken into the cells more quickly, which causes hypoglycemia, or
a sugar low. Low blood sugar causes you to crave sugar; it’s a
protective mechanism so your sugar doesn’t go life-threateningly
low.
This is the number one reason you crave sugar. Back in
mankind’s hunter-gatherer time, this was good because available
carbs were healthy. They didn’t have the concession stand at the
ball game or the racks of candy bars and coolers of soda at the gas
station to tempt them into something quick and high in sugar until
they could get a real meal.
Just as your body becomes insulin resistant in these conditions,
your brain stops responding to insulin as well. It is essential that
your brain responds to insulin for such basic tasks as memory and
learning. Type 3 diabetes develops when the neurons in your brain
become deficient in insulin because they are unable to utilize it in
any way. And if you carry the Alzheimer’s APOE4 gene, your risk for
type 3 diabetes is increased.
According to a study done by Guojun Bu and Mary Lowell Leary
at the Mayo Clinic, the APOE4 protein that is produced by the gene
can more aggressively bind the insulin receptors on the surfaces of
the neurons than does its healthy counterpart, APOE3. Once it
outcompetes APOE3, it goes on to do further damage to brain cells
by clumping together and becoming toxic. These sticky clumps get
inside the neuron and block the insulin receptors from receiving
insulin. The end result is starving brain cells, memory loss, and
impaired cognition.
The key to getting off this dangerous blood sugar roller-coaster
ride and preventing type 3 diabetes is found in protein, healthy fats,
and fiber. Each of these slows gastric emptying, which slows the
speed of sugar in the diet turning into sugar in the blood.
Start your day by stabilizing your blood sugar with a healthy meal
involving protein, healthy fats, and fiber, and you get a slow, steady
release of sugar over time instead of a spike, so the highs and lows
never come. Protein and fat keep you feeling full and more satisfied
for a longer period of time and burning fat for energy retrains your
body to have a steadier energy level, allowing you to go up to six
hours between meals. This is because 1 g of fat equals 9 calories,
and 1 g of carbs or protein equals 4 calories. So, when you burn fat
as your primary source of fuel, you can eat less and have a more
consistent energy level. Your body stores about 2,000 calories in
muscle and the liver, but it can store somewhere between 100,000
and 120,000 calories in your body fat. So, when you burn fat as
your primary fuel instead of carbs, you have much more to draw
from before you need to refuel.
There are added brain benefits to burning fats as your primary
fuel. Ketones are produced when your body breaks down fat for
energy. Your brain loves ketones, and increasing their levels can
help with brain fog, memory issues, focus, and other cognition, as
well as balance and coordination. Because fat burns cleaner than
sugar and carbs do for energy, there is also less oxidative stress on
the body. This helps decrease cellular inflammation, AGE formation,
and other signs of premature aging. Ketosis also helps your cells
become more sensitive to hormones, bringing them into balance
much more easily and reducing the need for hormone replacement.

THE THIAMINE CONNECTION

Startling new research reports that low blood sugar levels in the
brain correspond to low vitamin B1 (thiamine) tissue levels, and can
spark Alzheimer’s disease. Your pancreas is a rich storage site for
thiamine. Thiamine not only lowers the high blood sugars that lead
to insulin resistance in the brain but also raises the low blood sugars
inside your brain cells that lead to memory loss. The key to better
brain health and balanced blood sugar comes in being proactive
and supplementing with benfotiamine, a fat-soluble form of
thiamine, before Alzheimer’s has time to take hold.
Not only does vitamin B1 control blood sugar levels, it delivers
oxygen to the brain. Although the brain compromises only 2 percent
of the body’s total weight, it uses 20 percent of the body’s oxygen.
Proper levels of bioavailable vitamin B1 that can cross the blood-
brain barrier are crucial for vibrant brain health and staving off
Alzheimer’s disease.

SLEEPLESS NIGHTS DRAIN YOUR BRAIN

Sleep is our primetime for repair and your brain needs sleep more
than any other organ in the body. Even the loss of just two hours of
sleep per night is enough to dull reflexes, decrease attention, and
impair memory. Sleep promotes creativity and out-of-the-box
thinking. How many times have you woken up with a great idea or
new solution to a problem that’s been nagging at you?
 While we sleep, our brain is hard at work. Dreaming during REM
sleep helps us process emotions and remain more mentally clear
during the day. Sleep deprivation makes us more sensitive to
anxiety and more prone to depression. Our brain is also
consolidating memories into long-term storage and “pruning” the
ones it doesn’t need. Our lymphatic system is busy detoxing and
flushing out beta-amyloid protein, which is the precursor to plaques
seen in Alzheimer’s disease. Aim to get seven to eight hours of
quality sleep each night.

LOVE YOUR LIVER

Traditional Chinese medicine has mapped out a twenty-four-hour
clock of when each organ regenerates itself. The liver’s “golden
hours” are between one a.m. and three a.m., and you must be
asleep during that time for optimal restoration. Production of
cholesterol by the liver peaks in the evening, then it transitions into
detoxifying, breaking down stress hormones, such as adrenaline,
and balancing blood sugar levels. Insomnia has been shown in
studies to lead to nonalcoholic fatty liver disease (NAFLD),
metabolic syndrome, insulin resistance, and type 2 diabetes.

Dance Your Way to Better Brain Health

Whoever likes to cut a rug on the dance floor is doing themselves

a world of good. Dancing is more than just a fun time with friends
—it actually improves our brain functioning in four important
ways:
Dancing enhances neuroplasticity. A study published in the
New England Journal of Medicine measured mental acuity in
aging by monitoring dementia rates. The goal of the study was to
discover if physical or cognitive recreational activities had an
effect on mental sharpness. The only physical activity that
improved mental acuity was frequent dancing, with a 76 percent
reduction in dementia. Their conclusion was that dancing helps
 the brain rewire its neural pathways, thereby increasing
neuroplasticity.
Dancing makes you smarter. Dancing is a fast-paced activity
that involves quick decision-making, so it is an excellent way to
maintain and enhance your intelligence. It increases your muscle
memory and integrates your thoughts and responses with your
physical movements, a process known as neuromuscular
integration, which can align your entire fascia network.
Dancing boosts memory and helps turn back the clock on
aging. You can create new neural pathways by learning new
things. That way, if one pathway is lost, you have an alternative
pathway to access stored information, thus preventing memory
loss.
Dancing can improve your balance. If you suffer from
dizziness, you’ll be glad to know that dancing can be beneficial.
That’s because the signal going to the part of the brain
responsible for the perception of dizziness is reduced.

TARGETED SOLUTIONS
Targeted Diet Solutions
Feed your brain with healthy fats. Essential and healthy fats
are the preferred fuel for the brain. These include unheated
coconut oil, fatty fish (think: wild-caught salmon and
sardines), avocados, nuts (think: walnuts and almonds),
seeds (think: hemp, chia, and flax), and their oils. Omega-3,
-6, -7, and -9 essential fats boost brainpower; improve energy,
memory, and moods; clear clogged arteries; improve cognitive
function; aid in cellular repair; and fuel brain cells. Cold-
pressed virgin coconut oil improves the body’s use of insulin,
increases HDL (good cholesterol), helps thyroid function, and
acts like an antioxidant and natural antibiotic. Extra-virgin
olive oil contains an important substance called oleocanthal
that increases the production of key proteins and enzymes
 that break down the amyloid plaques that can result in the
development of Alzheimer’s disease.
Enjoy foods high in omega-3 fatty acids. These include
salmon, halibut, tuna, mackerel, and sardines. Other foods
include beans, nuts, flaxseeds, and perilla oil.
Think of the 3 Bs—blueberries, beets, and broccoli. When it
comes to fruits and veggies for brain fuel, these foods are key.
Antioxidants in blueberries decrease inflammation, and their
flavonoids have been shown to improve memory. Beets are
packed with folate, which helps stabilize moods and
emotions, while their betaine boosts serotonin production in
the brain. Broccoli is packed with antioxidants and vitamin K,
which has been shown to improve your ability to comprehend
and remember verbal instructions.
Avoid sugar. When the brain becomes insulin resistant from too
much sugar in the diet, it leads to diseases associated with
memory loss, including Alzheimer’s.
Optimize your diet for better brain health. Eat lots of colorful
fruits and vegetables, especially leafy greens. Include lean
proteins, such as organic poultry, grass-fed beef, and wild-
caught seafood. Enjoy berries and dark-colored fruits that are
high in antioxidants, especially polyphenols; these include
blueberries, blackberries, strawberries, raspberries, plums,
oranges, red grapes, and cherries. Follow the food lists here–
here and incorporate them into your favorite recipes.
Drink your morning coffee and eat dark chocolate for a
treat. These both contain important brain-healing antioxidants
that may help stave off age-related memory decline. Always
be sure to select an organic, nontoxic, mold-free coffee, such
as my preferred brand, Purity Coffee (see Resources). Opt for
dark chocolate that contains a minimum of 60 percent cacao
content and keep servings to one or two squares per day.
Avoid milk chocolate.
Change the way you cook, to reduce AGE accumulation in
your brain. Choose smart cooking methods, such as stewing,
braising, poaching, and steaming, as we learned in Rule #3,
 Stop AGEs.

TARGETED HERBAL AND NUTRIENT SOLUTIONS

Consider taking lithium orotate. Low-dose lithium has been
proven in clinical studies to decrease the onset and
progression of dementia and Alzheimer’s disease by inhibiting
the growth of plaques and amyloid deposits in the brain that
can lead to cognitive decline. Because subtle symptoms of
Alzheimer’s can occur forty years before the actual diagnosis,
low-dose lithium started early is a key intervention solution to
help prevent cognitive decline. A recommended dose is 20 to
80 mg daily, staggered throughout the day.
Preserve brain health with benfotiamine. Benfotiamine is a
fat-soluble form of thiamine. It helps preserve brain and nerve
health by protecting the tissues from the effects of oxidative
stress. Aim for 300 mg daily.
Slow down brain deterioration with phosphatidylserine.
Phosphatidylserine helps keep cell membranes supple. This
helps brain cell communication for improved thinking skills
and memory. Aim for 300 mg daily.
Turn back time with astragalus. Its neuroprotective properties
can significantly improve memory and learning. The
recommended dose for enhanced brain function is 2 to 6 g of
the powdered root daily.
Green tea extract protects brain cells from oxidative stress.
This can help reduce brain damage that could lead to mental
decline and such brain diseases as dementia, Parkinson’s,
and Alzheimer’s. Aim for 180 mg daily.
Ginkgo biloba extract helps prevent age-related memory
loss. It supports overall mental function by enhancing the
delivery of nutrients and oxygen directly to the brain. Aim for
120 mg daily.
Vinpocetine enables the neurotransmitters in your brain to
function more efficiently. Vinpocetine helps transport
oxygen to the brain by improving blood circulation, helping
 reduce “brain fatigue.” It also enables the neurotransmitters in
your brain to function by promoting optimal glucose utilization.
Aim for 21 mg daily.
Huperzine A supports memory and concentration.
Acetylcholine is one of the most abundant neurotransmitters
in the brain. An alkaloid compound that supports an increase
in acetylcholine, Huperzine A enhances learning and
concentration and protects against age-related memory
problems. Aim for 60 mg daily.
Try Ultra H-3 Plus. Ultra H-3 Plus contains all of the top brain-
building nutrients, including green tea extract, huperzine A,
phosphatidylserine complex with organic soy fiber,
Benfotiamine, and ginkgo biloba. Take one capsule three
times daily, between meals, or as directed by your health-care
professional (see Resources).

OTHER IMPORTANT BRAIN NUTRIENTS

Acetyl-L-carnitine boosts mood, learning, and memory.
Some studies show that it slows mental decline in Alzheimer’s
patients. A recommended dosage is 2,000 mg or less per day.
Resveratrol can slow or even stop the progression of
Alzheimer’s. A dose of 10 to 100 mg per day is needed to be
effective.
EGCG and vitamin C are an unbeatable combination. EGCG,
a powerful catechin extracted from green tea, helps protect
telomeres while preventing and repairing cell damage
throughout your whole body. Vitamin C also slows down the
loss of telomere length. I recommend 250 to 500 mg of EGCG
daily with vitamin C taken to bowel tolerance (the highest
dose that doesn’t give digestive discomfort or loose stools).
Aim for up to 10 g daily.

MEDICATION SOLUTIONS
Address medication side effects. Check with your health-care
 practitioner and learn about the meds you are taking—both
prescribed and over the counter. In the case of prescription
meds, it is important you taper off these medications properly.
Quitting them “cold turkey” or tapering too quickly can cause
new or worsening of the same symptoms you are trying to
improve.

PARASITE SOLUTIONS
Get tested for parasites. Don’t assume that because you live in
the United States, you are not at risk of contracting parasites.
Often, when your symptoms cannot be explained any other
way, parasites are eventually discovered to be a root cause
(see Resources for recommended parasite testing).
Get tested for Lyme disease. Although it can be difficult to
diagnose, you’ll want to find a health-care practitioner skilled
in dealing with Lyme.

TARGETED LIFESTYLE SOLUTIONS

Get your blood flowing. Just thirty minutes of daily exercise

increases your heart rate and gets your blood flowing, which
pumps more oxygen and delivers more nutrients to your brain
cells. Any activity that increases your heart rate helps your
brain, from strength training and weight lifting to swimming
and brisk walking or even dancing. Choose the exercise that
fits your lifestyle and interests the best. Avoid exercise in the
evening hours. Refer to Chapter 13 for simple yet optimum
exercise tips.
Make your bedroom a comfortable sleep space. The first key
to getting a good night’s sleep is setting the stage for slumber
in your bedroom: low light, no screens, and no electronics
within 3 feet of your comfortable bed. Avoid scrolling through
social media or leaving the TV on.
Stay cool. A cooler temperature when you turn out the lights will
get you off to a great start. The National Sleep Foundation
 recommends nighttime bedroom temps between 60° and
67°F.
Avoid stimulants after three p.m. Stimulants, such as caffeine
and B vitamins, should be avoided after three p.m., or earlier
if you’re more sensitive to their effects. Your stress hormones
need calming influences in the evening hours to bring them
down so you can fall asleep easily.
Mellow out with melatonin. Supplementing with at least 3 mg
before bedtime can lead not only to a better night’s sleep but
also to lower blood pressure, better digestion, and better
stress tolerance over time.
ProgestaKey can soothe your hormones and help you
sleep. If sleep still eludes you, and you know you’re in
hormone havoc, then consider applying my specially
formulated ProgestaKey at bedtime for natural hormone
support. If you’re unsure about your existing hormone levels,
consider saliva hormone testing to determine them (see
Resources).
Rewire your brain with the Dynamic Neural Retraining
System. This unique system is a natural, drug-free,
neuroplasticity-based healing program. It works by rewiring
the limbic system to build more functional neural pathways
(see Resources for more information).

Hopefully, you have learned to reawaken your brain and make

worrisome memory problems a thing of the past. Now that you’re
learning how to power through each day with a surge of “young
again” energy, let’s move on to recharge your heart.
CHAPTER 12

RECHARGE YOUR HEART

In this chapter, you’ll learn…

• The real truth about cholesterol

• About overlooked heart markers your doctor may not be
assessing
• How women’s heart disease is often misinterpreted
• How heartbreak is connected to heart disease

FOR OVER FIVE DECADES, WE HAVE BEEN BOMBARDED WITH NUTRITIONAL

INFORMATION and dietary mandates that should have American
hearts beating to a healthy rhythm. As a nation, we’re eating less
trans fat, smoking fewer cigarettes, and trying to exercise more. So
it’s surprising (or is it?) that heart disease is still the number one
cause of death in America. By 2030, it is expected that nearly 25
million people will die from some type of cardiovascular disease.
According to the National Institutes of Health, adults age sixty-five
and older account for 80 percent of all deaths attributable to
cardiovascular disease.
As I pointed out in Rule #6, Mind Your Minerals, excess stored
iron may be one of the most overlooked, common causes of
coronary disease that nobody is talking about. Iron is a highly
reactive agent, creating big-time oxidative stress that damages the
walls of the arteries and causes major inflammation. When excess
iron is stored in heart tissue, it contributes to heart muscle damage.
Some researchers believe that when the ferritin iron is released
from its protein, free radicals are formed that oxidize cholesterol.
Oxidized cholesterol clings to artery walls, forming plaques that can
block the artery, leading to heart attack and stroke.
People with normal iron metabolism may absorb no more than
the amount of iron needed daily, whereas those with hereditary
hemochromatosis (HH) absorb it excessively to toxic levels. In the
past, HH was thought to be extremely rare, but it is now proving to
be quite prevalent, especially among Caucasians. Once HH is
diagnosed, it is important that family members be tested, since it
can be passed on genetically. Prognosis for HH is good, especially
if it is detected early before organ damage results. For this reason,
blood profiles are recommended for those men and women showing
symptoms that may indicate HH.
Likewise, as you learned in Rule #3 (Stop AGEs), AGEs are a
huge cause of heart and blood vessel disease. This is due to an
ongoing inflammatory response in the vascular system that leads to
oxidation, blood clots, calcification, and hypertension—all
manageable when you pay attention to what you eat and how you
heat your foods (especially protein and fats).
And as we learned in Rule #2 (Take On Toxic Overload), heavy
metals and pollutants have a link to an astounding array of aging-
related disorders. Lead toxicity is associated with cardiovascular
dysfunction, arteriosclerosis, and atherosclerosis; aluminum toxicity
can paralyze the heart; mercury can damage the heart as well as
other organs; and cadmium toxicity gives rise to hypertension.
This chapter focuses on heart and cardiovascular health, helping
you take on the major risk factors for heart disease and fortifying
your strong, beating heart for a long lifetime. You’ll understand the
roles of cholesterol, sugar, insulin, drugs, environmental toxins,
homocysteine, and iron overload and the role each play in aging
heart health.

UNDERSTANDING YOUR RISK FACTORS

Amazingly, at least 250 factors for heart disease have been
identified. Heart health is greatly influenced by epigenetic lifestyle
changes and you can begin making changes immediately.

CHOLESTEROL—FACT AND FICTION

Most of us are aware of the connection between cholesterol and
heart disease. We know that cholesterol is carried through the
bloodstream in two forms: high-density lipoprotein (HDL) and low-
density lipoprotein (LDL). The HDL is considered the “good”
cholesterol; LDL, the “bad.” An excess of “sticky” and oxidized LDL
increases our risk of heart attacks and strokes, whereas high levels
of HDL protect us. In both men and women, LDL levels should be
below 90 mg/dl and optimum HDL levels should be greater than 50
mg/dl. More important than just these single levels, the ratio of total
cholesterol to HDL should be below 4:1.
Cholesterol is found naturally in every cell in our body, and each
cell also contains enzymes used for cholesterol production. Our
brain and spinal cord have about 35 percent of our body’s store of
cholesterol. It’s also found in the skin, bone marrow, and adrenal
glands. Cholesterol is essential to good health, and deficiencies
have been associated with anemia, acute infection, and excess
thyroid function. In our diet, cholesterol is the waxy, fatlike
substance found only in products of animal origin, such as beef,
poultry, and eggs.
There’s no denying that a relationship exists between high
dietary cholesterol levels and high levels in the blood, but it’s not as
straightforward as we were led to believe. How do we explain
patients whose blood cholesterol levels are no lower after eating a
very low-fat diet? How do we explain a much lower rate of second
heart attacks in patients on a typical high-cholesterol diet over
patients on a restricted diet?
What the research seems to suggest is the amount of cholesterol
in one’s blood is related to heart disease, whereas the amount of
cholesterol in one’s diet is not. What does lead to high blood
cholesterol is the lack of other nutrients, such as chromium,
magnesium, vitamin B3, and omega-3 essential fatty acids, which
help metabolize cholesterol. Cholesterol also accumulates in
arteries only after the arterial wall has been damaged. In fact,
approximately 50 percent of Americans who have heart attacks
have levels of total cholesterol that are considered normal or only
moderately elevated. A US study has shown that nearly 75 percent
of patients hospitalized for heart attacks had normal cholesterol
levels, which did not indicate that they were at high risk for a
cardiovascular event.
Almost 75 percent of heart attack patients fell within
recommended targets for “bad” LDL cholesterol, according to Dr.
Gregg C. Fonarow, professor of cardiovascular medicine and
science at UCLA. Researchers also found that more than half of
patients hospitalized for heart attacks had low levels of “good” HDL
cholesterol levels.
Groundbreaking but buried research published over forty years
ago in the American Journal of Nutrition suggests that pure, fresh
cholesterol does not damage arteries, but oxygenated cholesterol
does. Cholesterol that has been exposed to oxygen produces toxic
substances that decompose into free radicals, a term that has
become synonymous with cell and tissue destruction. Free radicals
are present in cholesterol that has oxidized as a result of exposure
to air, high temperatures, free radical initiators, light, or a
combination of these factors. They are unstable and highly reactive
oxygen molecules with unpaired electrons, and they search for and
steal electrons from other molecules, causing a chemical reaction
that creates even more free radicals. It is free radicals that cause
damage to our blood vessel walls.
Reexamination of cholesterol studies have found that the
cholesterol used was not in the form in which it occurs naturally in
food, but as heat-dried egg yolk powder made up in batches to last
many days or weeks. This altered cholesterol, because of its
exposure to oxygen, formed free radicals.
Oxidized cholesterol can be highly plaque-producing. The
processing, packaging, storing, and preparing of foods have a
profound effect on oxidation. Animal foods cause problems when
they have been exposed to the ravages of oxygen for extended
periods of time. For example, improperly stored eggs, milk, or butter
that is exposed to room temperature for too long or not kept in
tightly sealed containers.
Again, I’m not saying that a diet high in fats and cholesterol is not
related to heart disease, but the relationship is different from what
we have been led to believe. Fats and cholesterol don’t just clog up
arteries. They can be a major source of free radicals, which oxidize
cells and set off a chain reaction, creating more and more free
radicals. To make matters worse, the cholesterol manufactured by
our body to fight against the damage done by free radicals is
converted into its oxidized form, leading to more free radicals.
So, how do we stop this chain reaction? We need to prevent the
oxidation of cholesterol. By avoiding foods that contain oxidized
cholesterol and damaged fats and increasing your intake of foods
rich in antioxidant vitamins, minerals, and essential fatty acids
(EFAs), you can decrease your risk of heart disease. More and
more research show that heart disease is related to deficiencies of
these nutrients, including vitamins A, C, and E and the minerals
selenium, chromium, zinc, and magnesium.

HDL—IS IT REALLY THE “GOOD” CHOLESTEROL?

HDL cholesterol has two important functions that have given it a
good reputation. First, it goes through your bloodstream and
removes the more dense and “sticky” LDL cholesterol that can clog
your arteries. Second, it travels through the blood vessels,
constantly repairing the inner lining. This is the cholesterol you want
sent to repair injuries to your inflamed arteries.
Normal HDL blood levels are 40 to 90 mg/dl in adults. When this
cholesterol is in the normal range, there is plenty available to do
these essential jobs. But when your levels are low, which is
common with diets that are low in healthy fats and high in sugars,
there isn’t enough of this cholesterol to go around and LDL
cholesterol is sent in its place. Conversely, when HDL cholesterol is
too high, it’s a sign your liver is congested and having trouble
processing cholesterol and may even indicate inflammation.
LDL CHOLESTEROL—THE GOOD, THE BAD, AND THE UGLY
Many doctors still stand by the myth that all LDL cholesterol is “bad”
and should be lowered with dangerous statin drugs. In truth, LDL
cholesterol is a transport molecule that’s important, not just for your
overall health, but especially for the health of your immune system
and brain. Current guidelines for “normal” cholesterol levels have
dropped so low they are in the range for thalassemia, genetic blood
disorders known to enhance consumption of cholesterol and reduce
it to dangerous, symptom-producing levels. Normal levels of LDL
cholesterol should be <90 mg/dl.
LDL-A is the “good” form of LDL cholesterol. These large, fluffy
particles are harmless and contribute the most to overall health.
LDL-B is the “bad” form, made up of small, dense particles that
contribute to inflammation and plaque formation. The “ugly” form of
LDL cholesterol and by far the worst is Lp(a). Most doctors don’t
test for this fraction—and they should. You can ask your health-care
practitioner to include this on your next blood draw. If you are in
good overall health, this particle will actually help you repair your
damaged cells, but in a body that already has high levels of
inflammation, they will build up and accumulate in the injured
arteries, causing not only plaque but also blood clots.

TRIGLYCERIDES
Your liver makes triglycerides from refined sugars, and you get
additional triglycerides from the fats and oils you eat. In your
bloodstream, sticky triglyceride particles act like glue, causing red
blood cells to clump and stick together. Your small capillaries
become blocked, leading to oxygen starvation of the tissues and
organs served by these capillaries. Triglycerides are also the form in
which the body stores fat in the connective tissue. The roll above
many a middle-aged stomach is actually caused by excess
triglycerides.
What we eat and the way we live affect our triglyceride levels.
The low-fat, higher-carb diet encouraged by the American Heart
Association, the USDA, and others actually raises triglyceride levels
and lowers HDL levels in up to one-third of Americans. White sugar,
white flour, and such products as white bread, cakes, cookies,
candies, soda, and alcohol all increase our triglycerides. Even too
much fruit and natural, unsweetened fruit juice can elevate levels.
Not only what we eat, but the way we eat affects our triglyceride
levels. If you skip breakfast and/or lunch and make up for it with a
heavy evening meal (sound familiar?), you boost your blood
triglycerides. Eating a large meal late in the day causes your body
to store unused triglycerides in fatty tissue; skipping breakfast the
next day results in those triglycerides flooding out of the fatty tissue
and sludging up your bloodstream. Our body was designed to be
fueled at regular intervals with good, balanced food. If we’re not
eating regularly, we’re damaging our body.
Other behaviors that contribute to high triglyceride levels include
lack of physical activity, reaction to emotional stress, and nicotine,
certain drugs such as diuretics and birth control pills, and some
hormones, including estrogen. Both triglyceride and cholesterol
levels increase naturally with age, so have them checked every
couple of years as a routine part of your health care. High
triglyceride levels are known to increase one’s susceptibility to heart
disease even when cholesterol levels are normal.
While many experts say that triglyceride levels above 150 mg/dl
are cause for concern, I believe you need to monitor levels above
90 closely. More important than your triglyceride level is the ratio
between triglycerides and HDL cholesterol. Studies done even in
children show when this ratio is elevated, there is a sixteen times
greater risk of heart disease than those with a lower ratio. Higher
ratios are an indicator of stiff, injured arteries. Ideally, you want a
<2:1 ratio of triglycerides to HDL.

Women’s Heart Attack Symptoms Differ from Men’s

A woman’s symptoms are much more subtle, often starting

weeks or even months before an attack. Women may describe
“not feeling quite right,” with such symptoms as shortness of
 breath, unusual weakness or fatigue, sleep disturbances, chest
discomfort that may come and go quickly, vision problems,
anxiety, and indigestion. The vagueness of these symptoms
leads women to ignore them, delaying treatment. When these
women do seek treatment, their doctor may misdiagnose their
condition.
Heart disease itself develops differently in women. According
to researchers at the University of Michigan Cardiovascular
Center, significant blockages tend to occur not in major arteries
but in smaller, less flexible blood vessels. When diagnostic
coronary angiography is performed, the major vessels appear
clear. Coronary angioplasty, a procedure to clear blockages, and
coronary bypass surgery are both better suited to larger blood
vessels.

TRANS FATS
Within the past hundred-plus years, the rate of cardiovascular
disease has risen 350 percent, but the cholesterol content of the
American diet has remained about the same. During the same
hundred-plus years, however, both sugar and processed oil
consumption have risen considerably. Hydrogenated
polyunsaturated oils, including margarine, have been recommended
for years in cholesterol-lowering diets, and while it is true that these
oils will reduce cholesterol levels, it is also true that they accelerate
arteriosclerosis and other degenerative diseases. Why? Because
oils that have been commercially processed to improve shelf life,
flavor, smell, and color have been damaged. In the processing, high
temperatures convert the polyunsaturated fatty acids from the
naturally occurring beneficial “cis” to the unnatural, harmful “trans”
form. Cis fats melt at 55°F, well below the normal body temperature
of 98.6°F, which makes them fully available to the system. Trans
fats melt at up to 111°F, so they remain solid and therefore
unmetabolized in the human body.
The process of hydrogenation, which converts liquid oils into
such hardened fats as margarine and vegetable shortening,
destroys natural fatty acids in even greater numbers, converting
them into the biologically impaired trans form. Trans fats cannot be
used by the body to produce prostaglandins, hormonelike
compounds that regulate every function in the human body at the
molecular level. These trans fats interfere with normal cell
membrane function and structure and block the good healthy fats,
such as raw natural oils that make prostaglandins, from being taken
in. In addition to these trans fats, the hydrogenation process also
removes the very nutrients that are essential for healthy hearts:
vitamins B6 and E, chromium, and magnesium.

C-REACTIVE PROTEIN LEVELS

C-reactive protein (CRP) may be more important than cholesterol in
some individuals when it comes to identifying risk of heart disease.
CRP is a natural chemical produced in the liver in response to
chronic or acute inflammation. What researchers now know is that
atherosclerosis is an inflammatory disease that sets off your body’s
immune response. Whether plaque builds up on the inside of your
arteries, causing blockages, or grows into the vessel walls, causing
them to bulge outward, the immune response sends thousands of
special cells to attack the plaque. At the same time, your liver
produces CRP to help rid your body of the plaque. Unfortunately,
this process destabilizes the plaque, which can break apart and
cause blood clots that can lead to heart attack or stroke.
How do you know whether the inflammation you have is the type
to cause heart disease? The answer lies in a specific measurement
of C-reactive protein in your blood, called the cardio CRP or hs-CRP
test. This is an early marker of inflammation that is specific to
cardiovascular disease. Studies show this test is an accurate
predictor of heart disease, whether it runs in your family or you have
no history of it at all.
The laboratory normal range for this test is 0 to 3 mg/dl. The
optimal range is much narrower and is different for men and
women. For women, you want less than 1.5 mg/dl, and for men, it
should be less than 0.55 mg/dl. This test won’t be accurate if you
have high levels of other types of inflammation, such as
uncontrolled autoimmune disease or an active acute illness, for
instance, influenza.

HOMOCYSTEINE LEVELS
Homocysteine, an amino acid, levels as indicators of heart disease
risk are still being studied. Over fifty years ago, Kilmer McCully, MD,
proposed homocysteine as a factor in blood vessel damage and
heart disease, but it took many years for substantial research to
overcome medical skepticism. Researchers are still trying to identify
the exact role of homocysteine in not only heart disease but also
rheumatoid arthritis, diabetes, and possibly osteoporosis.
Here’s what we know: Methionine is an amino acid present in red
meat, poultry, legumes, eggs, avocado, and grains, which helps
prevent cholesterol from clogging your arteries. During methionine
metabolism, homocysteine forms. Under ideal circumstances, the
homocysteine is broken down into other chemicals and used or
eventually excreted. If conditions are less than ideal, however, blood
homocysteine levels rise, damaging cell membranes, destabilizing
collagen, and paving the way for cholesterol to form plaques.
Among the factors known to increase homocysteine levels are

Deficiencies in vitamins B6, B9 (folate), and B12

Smoking
Excessive coffee consumption (8 cups a day or more)
Taking anticonvulsant, antibacterial, diuretic, and some
chemotherapy medications
Having kidney failure or hypothyroidism

MTHFR, a defect present in as high as 30 to 50 percent of the

population, leads to high homocysteine levels. If you have high
blood pressure and high homocysteine levels, you have twenty-five
times the risk of having a heart attack or stroke than those with
normal readings of both. Follow the Radical Longevity approach to
heart disease to be sure you’re getting the nutrients you need. Talk
with your doctor about evaluating your homocysteine levels with
blood tests currently available.

HIGH BLOOD PRESSURE

The causes of high blood pressure, called hypertension, are now
known, including everything from renal disease to electrolyte
imbalance to thyroid disease. In cases of hypertension, the
repetitive excess force of the blood eventually weakens the artery
walls, allowing LDL cholesterol and excess calcium, along with
rogue toxins, to form deposits that eventually block the arteries.
According to the Centers for Disease Control and Prevention
(CDC), one in every three American adults has the condition,
though most are unaware of it because it usually produces no
physical symptoms. Routine blood pressure checks are helpful in
detecting potential hypertension.
Many studies have shown a direct relationship between high salt
intake and hypertension, as sodium causes fluid retention, which
adds stress to the circulatory system. But salt has only been shown
to raise blood pressure in 10 percent of cases, and the all-important
trace minerals in such products as Real Salt, sea salt, or pink
Himalayan salt can actually lower blood pressure in many cases.
The natural salts typically consist of trace minerals, such as
potassium, magnesium, and calcium.

MAGNESIUM DEFICIENCY
Magnesium is the most important mineral for the heart, and
deficiencies can result in irregular and rapid heartbeat, high blood
pressure, and sudden death. Magnesium deficiency may also be
the cause of idiopathic mitral valve prolapse, a heart valve disorder
whose symptoms include palpitations, chest pain, fatigue, panic
attacks, and hyperventilation. Low levels of both blood and cellular
magnesium have been reported in individuals with high blood
pressure and hypertension, and biopsies reveal that individuals who
die from a heart attack have lower magnesium levels in their heart
muscle than do those who died of other causes. To add to the
problem, many people with high blood pressure are prescribed
diuretics or fluid pills to treat swelling and fluid retention; these
medications actually cause both magnesium and potassium
deficiencies, which can exacerbate their heart condition. Many
cardiac drugs are known to induce a magnesium deficiency.
Magnesium deficiencies can actually hasten the development of
atherosclerosis, also known as hardening of the arteries. If you have
a calcium-magnesium imbalance, calcium doesn’t become part of
the bone. This unused calcium then gets dumped into the arteries
and becomes part of the “hardened” artery. With the food industry
pumping supplemental calcium into every possible food and
beverage, many of us have excess calcium, out of balance with
magnesium and other minerals, deposited in our arteries. We must
bring magnesium levels back into balance with calcium to keep this
excess calcium out of our blood vessels.
Instead of assessing magnesium levels and increasing this
important mineral to its proper ratio with calcium, the doctors of
many heart patients with potential magnesium deficiencies
prescribe calcium channel blockers. A natural calcium channel
blocker, magnesium dilates coronary arteries and peripheral arteries
when available in sufficient levels.
Magnesium is not just essential for bone health and osteoporosis
prevention; it is equally vital to muscle health and in the prevention
and treatment of heart disease. Calcium helps make muscles
contract, but magnesium helps them relax. In fact, hard water, which
is high in magnesium and calcium content, has been linked to low
rates of serious heart disease. Intravenous magnesium has been
successfully used for over fifty years in the treatment of coronary
spasms and heart attacks.
Sufficient magnesium also has been shown to lower total
cholesterol, LDL cholesterol, and triglyceride levels while raising
HDL cholesterol. Magnesium also reduces platelet aggregation, the
stickiness of blood cells, which contributes to their clumping in your
arteries.
INSULIN
The insulin response from a diet too high in carbohydrates also
produces harmful eicosanoids (tissuelike hormones) that can lead to
high blood pressure, heart attack, atherosclerosis, increased fat
storage, and unstable sugar levels. Eating foods high in cholesterol
does not increase blood cholesterol, but overeating carbohydrates
(particularly refined carbs) can. Foods that raise insulin levels are
the ones that cause obesity, high blood pressure, high cholesterol,
and heart disease.
Research is showing a direct relationship between sugar and
heart disease because of insulin. The more sugar you eat, the more
insulin your pancreas will produce, and the higher your triglyceride
levels are likely to be. Insulin resistance can cause arterial stiffness
and deletes nitric oxide, which triggers oxidative stress and
inflammation.

HEART MARKERS YOUR DOCTOR MAY NOT BE ASSESSING

When you go in for your routine physical, make sure you’re getting
the most up-to-date blood testing done to measure the health of
your heart. TIP: For greater accuracy, make sure you are well
hydrated for at least a week before having any blood work done.
Here are the tests I recommend; optimal ranges are listed, where
applicable.

Ferritin. As a measure of your iron stores, this test has a normal

range that varies wildly from lab to lab, and from male to
female. While the range of 15 to 300 ng/ml can be considered
normal, research supports optimal levels in the range of 50 to
70 ng/ml for both men and women.
Complete blood count (CBC). Not only does this test give you
an idea of your blood iron levels, it can also show when you’re
fighting a low-grade infection you may not be aware of.
Comprehensive metabolic panel (CMP). This test is
comprehensive, and abnormal results can be used to signal
the need for more testing. The optimal range for a fasting
 glucose level is 82 to 88 mg/dl, as compared to the laboratory
normal range of 70 to 100 mg/dl.
Fasting insulin. Insulin resistance causes heart disease by
triggering inflammation in your arteries. The laboratory normal
range is 2.5 to 25 mg/dl, but the true optimal range is <5
mg/dl.
Cardio-CRP. This is a high-sensitivity measure of C-reactive
protein, which is a marker for inflammation. More than thirty
studies have shown a direct correlation between high cardio-
CRP levels and future heart attacks. The lab’s normal range is
0 to 3 mg/dl for both men and women. However, the optimal
ranges are <0.8 mg/dl.
Homocysteine. This test is a marker for inflammation and heart
disease. The optimal range is 7 to 10 umol/l.
Fibrinogen. This protein regulates clots and gauges viscosity
and stickiness of blood. A level over 350 mg/dl is a major risk
factor for heart disease.
Lipoprotein (a). Lipoprotein (a), abbreviated as Lp(a), is
believed to play a role in the mechanism of plaque rupture,
the initiating event of a heart attack. If your other risk factors
are normal, but your Lp(a) level is high, your risk for heart
disease is greater.

SMOKING
Let’s face facts that you already know: If you smoke, your chances
of dying from heart disease are almost three times greater than
those of dying from lung cancer. The CDC states that the average
life expectancy for smokers is at least ten years shorter than for
nonsmokers. Nicotine increases plaque formation. Smoking
increases LDL cholesterol while decreasing levels of HDL
cholesterol. As we learned in Rule #2 (Take On Toxic Overload),
cigarettes are high in cadmium, a toxic mineral that damages heart
tissue, and e-cigarettes are proving to be equally as harmful.

OBESITY
This may not be news to most of us, but it still bears repeating. As
published in the July 23, 2018, cover story of Cardiology Magazine,
“an increase in body fat can directly contribute to heart disease
through atrial enlargement, ventricular enlargement, and
atherosclerosis.”
Weight appears to be a more significant risk factor for women
than it is for men. A study by Harvard researcher JoAnn Manson,
MD, found that in obese women, seven in ten cases of heart
disease resulted from their excess weight. Even women who are the
high end of their “normal” range seem to have an increased risk. To
compound the problem, overweight women tend to be sedentary;
they are also more likely to develop hypertension, high LDL
cholesterol and triglycerides, and type 2 diabetes, all of which
increase the likelihood of heart disease.
How the weight is distributed on your body also seems to have
an impact. Men or women with an apple body shape, with a
proportionally higher amount of fat around their abdomen than
elsewhere on their body, have a higher rate of heart disease,
hypertension, and diabetes than their pear-shaped peers, who carry
their excess fat in their hips and thighs. Scientists believe this
association relates to the hormone cortisol, which causes fatty acids
to be released into the bloodstream from the central fat cells. These
cells are located close to your liver; the released fatty acids stress
the liver, causing cholesterol, blood pressure, and insulin levels to
rise.

FALSE ALERT: The Great Heart Attack Imitator

As hiatal hernias are most common in overweight men and

women, do take note of this heart attack imitator. You may feel
you are having a heart attack when, in fact, it is a hiatal hernia
with similar symptoms. A hiatal hernia can be asymptomatic for
several years or have symptoms so severe you feel you are
having a heart attack. It’s estimated that up to half the adult
population is affected, though it is most common in overweight
 women over fifty years old.
A hernia happens when an organ pushes through an opening
that a muscle is holding in place. In the case of a hiatal hernia,
the muscle involved is the diaphragm. Normally, the esophagus
and stomach join together right at the hiatus, which is an opening
in the diaphragm that allows these digestive organs and the
vagus nerve to pass through. When the diaphragm muscle
becomes weak, a portion of the stomach protrudes up through
the hiatus, resulting in a hiatal hernia.
Where the stomach and esophagus join together, a sphincter
closes so the stomach acid doesn’t wash up into the esophagus.
When you have a hiatal hernia, that sphincter is mechanically
forced open, allowing acid to enter the esophagus, causing acid
reflux symptoms. At the same time, this displacement irritates the
vagus nerve, which can cause troubling symptoms that imitate
other illnesses. Because the vagus nerve travels from the brain to
the heart, lungs, esophagus, stomach, small intestine, liver,
gallbladder, pancreas, colon, kidneys, bladder, and external
genitals, once a hiatal hernia irritates it, the effects can be seen
downstream in any of these organs and their functions.
Symptoms can include chest pain, heartburn, acid reflux, bloating
after meals, nausea or vomiting, excessive belching and gas,
frequent hiccups, TMJ disorder, shallow breathing and difficulty
taking a deep breath, asthma, and decreased stomach acid.
One way to tell if you might have this condition is to place the
fingers of one hand on your solar plexus, located just below your
breastbone. Take a deep abdominal breath in. What you should
feel is the solar plexus expanding and moving your fingers
outward. If you have to lift your chest and shoulders to get a deep
breath in, you may have a hiatal hernia. If you see minimal
movement of your fingers or no movement at all, then your
breathing is shallow and may be a sign of a hiatal hernia.

A SEDENTARY LIFESTYLE
All our muscles, including our heart, need exercise. Exercise helps
lower LDL cholesterol and raise HDL. Regular aerobic exercise,
such as walking, running, jumping rope, and dancing, reduces the
risk of heart disease by about 30 percent in postmenopausal
women. It also influences several other risk factors. People who
exercise regularly have a 35 percent lower risk of hypertension, as
well as a lower risk of diabetes. Exercise stimulates the production
of serotonin, endorphins, and other brain chemicals that reduce
anxiety and stress and create a balanced sleep-wake cycle, helping
to control cortisol levels. When you exercise, you also aid calcium
metabolism, triggering the calcification process within your bones so
excess calcium does not build up in your blood vessels.

HOW HEARTBREAK IS CONNECTED TO HEART DISEASE

An unexpected emotional hidden risk factor is related to heart
disease: heartbreak. The startling truth is that you are at a
heightened risk of a heart attack in the twenty-four hours following
the death of a loved one.
As mentioned in Chapter 7, Takotsubo cardiomyopathy, “broken
heart syndrome,” is a condition in which extreme emotional or
physical distress temporarily causes the left ventricle in the heart to
balloon and mimics the symptoms of a heart attack. It is interesting
to note that Takotsubo cardiomyopathy typically affects more
women than men: more than 90 percent of reported cases concern
women aged fifty-eight to seventy-five.
Grief is highly individualized and healthy grieving takes work.
Although the initial stages of grieving can feel overwhelming, just as
we must begin to address any needed change in life, we all can
learn how to experience grief in a healthy way. This is not a time for
retreat. In the initial stages of grief, you need the love, care, and
support of others. Long term, you may need to step out of your
comfort zone and even find new interests, adventures, and
activities. It is important to approach grieving as a process rather
than a fixed state. And know that you can deeply miss someone to
the point of heartbreak, but that your life must go on.
TARGETED SOLUTIONS
Targeted Dietary Solutions
Enjoy anti-inflammatory heart-healthy fats. As we learned in
Rule #5 (Activate Cellular Rejuvenation), oils provide
essential fatty acids (EFAs) that support the cell membrane
and assist in the transport of calcium into the soft tissues.
Enjoy unheated hemp seed oil, safflower oil, sesame oil, and
pine nut oil, as well as other oils, such as flaxseed,
macadamia nut, coconut, MCT, and olive oil, in no-heat
recipes or drizzled onto veggies and starches after cooking, to
avoid AGEs. Avoid unnatural fats—such as margarine,
vegetable shortening, and processed and hydrogenated
vegetable oils—due to their trans fat content.
Adopt an anti-inflammatory AGE-less diet. Foods rich in the
antioxidant nutrients—vitamins A, C, and E, beta-carotene,
and selenium—are a must for healthy hearts. Fresh fruits,
leafy green vegetables, freshly squeezed vegetable juices,
sea vegetables, garlic, and onions are good sources of these
important nutrients.
Make phytonutrient-rich foods a priority. Cranberries are a
particularly rich source of phytonutrients that act as
antioxidants, blocking the absorption of fat and lowering LDL
cholesterol and triglycerides while raising HDL cholesterol.
Maintain sufficient levels of vitamin D to lessen your risk of
inflammation by including sardines, tuna, sweet potatoes and
yams, alfalfa, and egg yolks in your diet; get plenty of
sunshine and consider taking 2,000 to 5,000 IU of vitamin D
as a supplement daily.
Lower your sodium intake. Avoid foods high in sodium to help
prevent high blood pressure and stroke. Start by removing
most processed foods from your diet. This means limiting or
eliminating most canned, pickled, smoked, instant, and snack
foods. Avoid anything that includes the term sodium in its
ingredients list, such as monosodium glutamate and sodium
 benzoate.
Mind your Bs. To control your homocysteine levels, be sure to
get enough vitamins B6, B9 (folate), and B12. Among the best
food sources for vitamin B6 are bananas, carrots, onions,
asparagus, peas, sunflower seeds, and walnuts. The best
food sources of vitamin B9 are green leafy vegetables,
fortified yeast flakes, blue-green algae, salmon, cheese,
brown rice, beef, beans, and barley. Foods high in vitamin B12
include liver (beef and chicken), oysters, sardines, cheese,
eggs, trout, salmon, and tuna. If you are vegetarian, you will
have difficulty getting adequate vitamin B12 from your diet and
may need to supplement. Because many people over age fifty
have inadequate levels of hydrochloric acid—needed to utilize
vitamins B12, magnesium, and other nutrients—consider
taking a hydrochloric acid supplement, especially if you have
symptoms of gastric distress after eating. Look for one that
includes pepsin.
Power up with protein. Good sources of protein include poultry,
fish, beef, lamb, eggs, and legumes. Avoid most cheeses with
the exception of naturally lower-fat, unaged varieties, as the
processing and natural aging used in making certain cheeses
can contribute heavily to their AGE content. (Please refer to
Chapter 3 for proper cooking methods of these proteins.)
Fiber is important too. Fiber—particularly the soluble fiber
found in flaxseeds, fruits, and vegetables—helps lower
cholesterol levels and assists in eliminating toxins and
carcinogens from the digestive tract.

LIFESTYLE SOLUTIONS
Quit smoking. Smoking is one of the most famous risk factors
for heart disease, stiffening arterial walls and making them
more prone to injury while also decreasing HDL cholesterol
levels. Breaking the addiction is challenging, but there are
many innovative techniques available to help, from
 acupuncture to hypnotherapy. Make the commitment and
follow up with action.
Drop the weight. If you’re overweight, losing weight is a
powerful tool in the fight against heart disease. My national
best seller Radical Metabolism will not only help you lose
weight and feel great but also eliminates processed foods,
high sugar foods, and trans fats—the “triple threat” of
inflammatory foods that lead to unhealthy cholesterol levels.
Exercise daily. The best way to raise a low HDL cholesterol
level (and lower triglycerides) is through regular aerobic
exercise for at least thirty minutes each day. You’ll find great
ideas for exercising in Chapter 13.

BLOOD TEST SOLUTIONS

Know which tests to take and what the optimal levels are. Make
sure your cholesterol panel includes the Lp(a) test. If the panel
doesn’t calculate your triglyceride/HDL ratio, it’s important you do
that yourself (the optimal triglycerides: HDL ratio is lower than 2:1).
Here are the optimally healthy ranges according to functional
medicine standards. I strongly encourage you to follow up with your
own enlightened cardiologist.

Total cholesterol: 180–240 mg/dl

Total HDL: 40–90 mg/dl for women; 35–90 mg/dl for men
HDL cholesterol subtypes: >25 mg/dl HDL2; >15 mg/dl HDL3
Total LDL: 80–130 mg/dl
Lp(a): <30 mg/dl
Triglycerides: 50–100 mg/dl
Triglycerides: HDL ratio: <2:1

Inflammation Markers:
Cardio-CRP: <0.8 mg/dl
Ferritin: 50 to 70 ng/ml
TARGETED CHOLESTEROL SOLUTIONS
Increase your fiber intake. Fiber (ground flaxseeds, oat bran,
and psyllium husks) can help lower LDL levels and increase
intake of antioxidants. Flaxseed oil is a buttery, nutty-tasting
oil that makes a good butter substitute. It can be drizzled over
steamed vegetables, cooked cereals, air-popped popcorn, or
as a salad dressing for a rich, satisfying flavor. Flaxseed oil
should not be used for cooking, as heat destroys its value.
Chromium and vitamin C can help lower cholesterol safely.
Both chromium and vitamin C have been shown to lower
plasma cholesterol while increasing HDL levels.

TARGETED TRIGLYCERIDE SOLUTIONS

Increase your omega-3s. Make sure that you are taking at least
2 to 4 g of omega-3 essential fatty acids. I handpicked UNI
KEY’s Super-EPA for the purest daily heart smart protection.
Super-EPA contains molecularly distilled fish oil free from
PCBs, dioxin, and heavy metals.
Supplement with chromium. This essential trace mineral has
been proven to lower triglycerides. Aim for 400 mg daily.

TARGETED HOMOCYSTEINE SOLUTIONS

Boost Bs to lower homocysteine. If levels are elevated (high),
you might consider taking 400 to 800 mcg of folate, 100 mg of
pyridoxal-5-phosphate vitamin B6, and 500 to 1,000 mcg of
methylated or hydroxylated vitamin B12 daily.

TARGETED NUTRIENT SOLUTIONS

Protect your heart with magnesium. I recommend magnesium
and taurine as an unbeatable combination for heart health.
They team up to create enzymes that contribute to heart
muscle contractibility, regulate the amount of calcium moving
in and out of the cell to generate nerve impulses, and stabilize
 the cell membranes by neutralizing free radicals. The most
effective way to uncover your unique individual magnesium
status is with a simple blood test called RBC magnesium. The
most desirable range for magnesium in this test is between 6
and 7 mg/dl, although most reference ranges note 4.0 to 6.8
mg/dl. I typically recommend 5 mg of magnesium per pound
of body weight.

I created UNI KEY Health’s product Mag-Key (see Resources)

as an ideal magnesium supplement designed to deliver all four of
the essential magnesium cofactors you are most likely missing. This
targeted delivery system focuses broadly on your body and more
specifically on your mind and muscles, especially your heart.

Guard your heart with niacin. To lower triglycerides and raise

healthy HDL levels, start slowly at 250 mg at bedtime, then
increase gradually to 1 to 2 g daily in divided doses. The form
best tolerated is inositol hexanicotinate, marketed as Endur-
acin.
Increase fatty acids. To lower levels of dangerous Lp(a)
cholesterol, take 1 to 2 g of UNI KEY’s Super-EPA fish oil
daily and get the anti-inflammatory omega-3 essential fatty
acids that also help raise healthy HDL levels (see Resources
for recommendations).
Make CoQ10 part of your daily routine. Take a 100 to 300 mg
softgel of CoQ10 daily—with heart-friendly vitamin E—for
preventive maintenance. You may take up to 150 mg of
CoQ10 daily if you have insulin resistance or type 2 diabetes;
up to 240 mg daily for angina, arrhythmia, high blood
pressure, mitral valve prolapse, or periodontal disease; and
up to 400 mg of CoQ10 for advanced congestive heart failure.
Check with your health-care practitioner to be sure this is right
for you.
L-carnitine boosts CoQ10. According to the Mayo Clinic, L-
carnitine is effective in reducing the development of angina,
as well as reducing the incidence of abnormal heart rate. For
 best results, take 2 to 3 g per day, spread out through the day.
Alleviate angina with ribose. Ribose is an essential
“carbohydrate” or “sugar” that has helped angina more than
any other supplement I know. The recommendation is 5 g
three times daily.
Consider CoQ10 as a natural alternative to statin drugs.
Statin drugs can have devastating side effects. However,
some natural alternatives function much like statins. If you do
take a statin drug or if you use these natural sources of
statins, you must supplement with CoQ10; 100 to 300 mg is
recommended daily. As with all products and supplements,
please consult your health-care practitioner to see if they are
right for you.
Red yeast rice functions similarly to a statin drug by
inhibiting cholesterol production. The results of a double-
blind, placebo-controlled study of fifty-two physicians and their
spouses with a total cholesterol level of greater than 200
mg/dl indicated that by taking red yeast rice, participants
lowered their LDL cholesterol levels by 22 percent and total
cholesterol by 15 percent. CAUTION: Because both red yeast
rice and statins contain similar ingredients, they also may
have similar side effects. Take CoQ10 with red yeast to avoid
the same side effects that accompany statins. Consult your
health-care practitioner for dosage recommendations.
Plant sterols can lower LDL cholesterol. The National
Institutes of Health (NIH) Therapeutic Lifestyle Change
Guidelines recommend 2,000 mg of plant sterols and stanols
per day. Quality supplements, such as Nature Made
CholestOff, can help restore proper levels. Check with your
health-care provider for recommended dosage.

TARGETED HERBAL SOLUTIONS

Hawthorn is heart healthy. It decreases cholesterol, inhibits
atherosclerotic plaque buildup, lowers blood pressure, and
dilates coronary vessels, which improve blood flow and
 increase blood supply to the heart muscle. Although it works
well with many heart medications, you should not use
hawthorn if you take beta blockers. And do keep in mind that
hawthorn contains arginine, which is the antagonist for lysine,
so make sure you’re taking enough of both. Consult your
health-care practitioner to see whether this is right for you.
Garlic can lower cholesterol by 10 percent in less than one
month. It also has the ability to prevent blood from clotting.
Be aware, however, that raw garlic can lower blood sugar.
Cayenne pepper can play an important role in supporting
heart function. It has been used traditionally by herbalists as
a crisis herb in coronary and other emergencies. Cayenne is
also useful when taken on a regular basis (¼ teaspoon taken
three times daily) to stimulate circulation and prevent heart
attacks and stroke, but only if you are not allergic to
nightshades.
Get curious about CBD oil. Cannabidiol (CBD) oil is a natural
anti-inflammatory and may prove helpful in relaxing the blood
vessels, which allows for more efficient blood flow. The
recommended dose is 3 to 30 mg daily. Check with your
health-care provider first.

TARGETED BROKEN-HEART SOLUTIONS

Experience your emotions. When you think back on times in
your life when you tried to express your sadness and pain, it
was often met with

Logical reasons you shouldn’t feel sad and phrases such as

“look on the bright side”
Lack of empathy and phrases such as “get over it” and “move
on”
Shifting the focus off you and onto themselves with “I know
just how you feel”
Dismissing your feelings with “be strong” and “keep your chin
up”
 One-upping with a story of someone who has it worse than
you and “at least it’s not as bad as…”

Chances are you walked away not feeling any better. When we
are grieving, we long for people to listen without analyzing, judging,
criticizing, or trying to fix or explain our pain.
We need to allow ourselves to feel our feelings and not let those
voices from the past who criticized and judged become our own
internal voice. When sadness, anger, fear, and pain rise up, sit with
those feelings and avoid judging yourself for having them. It may
seem overwhelming, but usually those feelings pass in a matter of
minutes.

Have a good cry. Crying is cleansing. My favorite quote from

Washington Irving says: “There is a sacredness in tears. They
are not the mark of weakness, but of power. They speak more
eloquently than ten thousand tongues. They are the
messengers of overwhelming grief, of deep contrition, and of
unspeakable love.”
Simplify your daily routine. When you’re in the thick of the
pain, confusion, and even chaos of losing a loved one, it’s
hard to even figure out what’s healthy. It’s normal to
experience a loss of appetite or lack of motivation for your
exercise routine, healthy diet, or even going to bed on time. If
this is the case, it’s fine to simplify your diet and exercise
regimens, but don’t give them up entirely—this is important
self-care. Yoga, meditative walking, dancing, and cooking can
all help you work through your grief.
Nurture yourself. In times of grief, you’ll want to take extra
measures to give yourself some TLC. As published in Harvard
Health, researchers at the University of North Carolina
determined that the hormone oxytocin is released in the
experience of a simple hug.
Take all the time you need. Our lives can get so busy and
hectic that it seems that there’s no time to cope with grief.
When you find yourself ignoring or burying your feelings,
 isolating yourself, pretending your way through the grieving
process, setting a time limit for your grief, or trying to numb
your pain with alcohol or other destructive habits, these are all
warning signs of unhealthy grieving. Grief takes time, and it’s
different for everyone.
5-HTP can boost your mood. 5-hydroxytryptophan (5-HTP), an
amino acid, is often used to treat this condition, as it is known
to help raise serotonin levels in the brain. Aim for 100–400 mg
daily.
Calm down with CBD oil. CBD oil can help relax, soothe, and
reduce anxiety. No wonder it’s popular in today’s hectic world.
Don’t worry, this perfectly legal extract does not contain the
marijuana component that elicits a “high.” Side effects are
minimal and may include drowsiness (a plus if you need help
sleeping). Discuss with your health-care provider to determine
whether CBD oil is right for you.

TARGETED HIATAL HERNIA SOLUTIONS

Increase your stomach acid. Even though you feel the pain of
the acid from your stomach washing up into your esophagus,
it doesn’t mean you have excess acid. In fact, often the
opposite problem is to blame. When acid is reduced too low,
even though you feel less discomfort in the short term, your
food is essentially rotting and fermenting downstream,
resulting in gas, bloating, and other digestive issues that back
up and put pressure on the diaphragm. When you have
optimal stomach acid, you will break down protein more
quickly and absorb iron, calcium, vitamin B12, and other
nutrients more efficiently, without bloating or fatigue. Taking
an HCl supplement (such as UNI KEY’s HCL+2) before meals
will curb your digestive issues and optimize your liver
function. After four weeks, you can experiment with reducing
your dosage to once a day. Avoid antacids as they only make
the problem worse.
 Heal tissue damage with Siberian pine nut oil. Take 1
teaspoon thirty minutes before meals for three weeks. After
that, you can reduce the dose to a single teaspoon daily for
another three weeks.
Abdominal massage is helpful. A qualified practitioner will
target the ileocecal valve and the diaphragm and follow the
path of your digestion to relieve physical stress and induce
relaxation. This can also help relieve some of the emotional
stress associated with hiatal hernia.
Make lifestyle changes. Eat small meals, wear loose clothing,
use good posture, practice deep breathing, sit up after eating,
avoid alcohol and caffeine, limit fatty foods, and lose excess
abdominal weight.
Drink warm water. Warm water relaxes the stomach and
weighs it down. After drinking, drop from your tiptoes down to
your heels multiple times to bring the stomach down through
the hiatus.
Blow up a balloon. Blow up a balloon daily, to both increase
lung capacity and to create pressure from the chest cavity
that keeps the stomach down and in place. In the beginning,
many people can barely blow up one balloon but over time
will notice they can blow up several of them per day.

Protecting the heart from the ravages of environmental toxins,

persistent oxidative stress, and aging should be a number one
priority for all of us. The whole body, mind, and spirit approach
presented in this chapter has worked exceedingly well for many of
my clients, helping to restore cardiovascular function. In the next
chapter, we tackle another prominent aging issue, the care of
bones, muscles, and joints.
CHAPTER 13

REPAIR BONES, MUSCLES, AND

JOINTS

In this chapter, you’ll learn…

• The myths about osteoporosis

• Why brittleness, not bone density, is a major sign of
osteoporosis
• Bone-building benefits of magnesium and other micronutrients
• About the surprising inhibitors—and enhancers—to bone health
• How to relieve joint pain
• About the regenerative role stem cell therapy plays in joint injury
recovery

I WILL ALWAYS REMEMBER THE BONE-CHILLING WORDS OF NUTRITION

DETECTIVE Nan Fuchs, PhD:

Magnesium, not calcium, helps prevent osteoporosis. Repeat

after me: “High calcium intake causes bones to form that are
brittle. Magnesium causes bones to form that are strong and
flexible. I need plenty of magnesium and enough, but not too
much, calcium.”
Here’s why. The calcium crystals in bone tissue help
determine how brittle or supple your bones will be.
Abnormally large, smooth calcium crystals can’t grab onto
one another and form strong bones. That’s why the bone
 they make is brittle. Magnesium helps form crystals that are
smaller and irregular in shape. These crystals bind to one
another and create stronger, more flexible bones.
Let’s use chalk and ivory to illustrate this bone-building
phenomenon. Chalk is pure calcium carbonate, one of the
forms of calcium added to many osteoporosis supplements.
Ivory, on the other hand, contains calcium with magnesium. If
you took a 3-inch-long, thin piece of chalk and dropped it, it
would break. The same size piece of ivory would bounce. Do
you want your bones to be more like chalk or ivory?

Just like the Nutrition Detective, I want you to have bones more
like ivory, not like chalk. Keep in mind that your bones, muscles, and
joints, like the rest of your body, are significantly influenced by the
Rules. Muscle loss, stiffness, and weakness, for example, are highly
subject to AGEs’ cross-linking of collagen while osteoporosis (bone
thinning) has been connected to the buildup of AGEs in the bone
matrix resulting in bone fragility and major oxidative stress in bone
cells. Joints are more susceptible to both osteoarthritis
(inflammation of the joints and cartilage) as well as rheumatoid
arthritis (an autoimmune condition) when you don’t consume
enough of the lubricating oils from healthy fats, many of which act
as nature’s most powerful anti-inflammatories.
Platelet-rich plasma (PRP) is very specific in helping to repair
many orthopedic conditions ranging from muscle tears, strained
tendons, and ligaments to Achilles tendon injuries, chronic
tendinitis, fractures, rotator cuff injuries, and even osteoarthritis. As
you may recall, platelets are a rich source of hundreds of growth
factors so crucial to healing.
The bottom line is that learning how to keep your muscles and
bones strong will help you remain independent and active as you
age. Strong bones and functioning muscles will keep you mobile,
agile, and active. Because we have increased balance issues as we
age, remember that our recovery times are longer and less damage
is done when our muscles and bones support our framework.
Aching joints and muscle atrophy from lack of use become harder to
repair and correct over time, so it is important to treat these as we
would any other symptoms and put strategies to work when the first
discomforts appear. Although your body will experience some wear
and tear, remember that osteoporosis is far from inevitable.

ARTHRITIS AND ACHING JOINTS

If you ask any of the fifty million Americans with arthritic joints,
conventional therapy, such as nonsteroidal anti-inflammatory drugs
(NSAIDs), doesn’t work. NSAIDs also inhibit production of
regenerative and reparative substances in the joints and further
break down cartilage. They also restrict the normal increase in
blood flow that bathes damaged tissues in oxygen. Even the
smallest dose prevents healing at the cellular level. But that’s not all
—some NSAIDs may even prevent collagen formation, the “glue”
that holds our cells together and is necessary for healing bones,
tendons, and joints.

WHAT IS ARTHRITIS, REALLY?

Osteoarthritis is a degenerative disease caused by the breakdown
of cartilage, leading to bone rubbing on bone and wearing down.
The cushion in your joints between the bones is cartilage, which is
made up of a combination of proteins and sugars. When it’s healthy,
it allows bones to glide over one another and absorbs the shock of
any movement. When your joints are inflamed, misaligned, or worn
from overuse, this cushion of cartilage thins out, breaks down, and
can no longer do its job, causing joint pain and osteoarthritis as the
result.
Rheumatoid arthritis is an autoimmune condition that may be
related to viruses, parasites, food allergies, or a lack of hydrochloric
acid.
Until recently, doctors believed articular cartilage—the cushion in
our hip, knee, and ankle joints—could not be repaired once it was
injured. Joint replacement surgeries are on the rise, but before you
decide on joint replacements of any kind, start by avoiding the
medications that inhibit healing while feeding your joints the
nutrients they need to heal. All programs dealing with arthritis
should address cartilage restoration as well as pain and
inflammation.

LOSS OF MUSCLE MASS

After the age of forty, we tend to lose up to 6 pounds of muscle
every ten years. Sarcopenia, or age-related muscle loss, is a
common, reversible condition. Factors that promote sarcopenia
include a sedentary lifestyle, severe stress, a poor diet, and chronic
inflammation. A simple handgrip strength test using a grip meter can
diagnose sarcopenia. If you notice you’re having increased difficulty
opening jars or squeezing an orange, it’s time to take notice.
Why do we lose muscle mass as we age? There are several
causes, including hormone imbalance, AGE induced inflammation,
lack of movement (especially excess sitting), and inadequate
nutrition from the consumption of poor-quality proteins and impaired
protein digestion. Protein digestion requires adequate stomach acid
and digestive enzymes, and for most Americans, these are lacking
to nonexistent. It’s common for people to have a 40 percent
decrease in stomach acid production by the time they’re in their
thirties, and a 50 percent decrease by age seventy. This can lead to
such symptoms as gastroesophageal reflux disease (GERD), gas,
bloating, nausea, and other symptoms (including crankiness).

THE CALCIUM-MAGNESIUM CONNECTION

The bone benefits of calcium do not come from calcium alone, but
from the interaction between calcium and magnesium and a whole
host of nutrient helpers. Your bones and teeth, of course, require
calcium, but without magnesium and other minerals, your body
cannot properly deposit calcium in hard tissue; as a result, the hard
tissue will weaken. Excess calcium prevents magnesium from
activating thyrocalcitonin, a hormone that directs calcium to the
bones, which in turn stops bones from breaking down and aids in
bone reformation. Countless studies prove how decisive this
magnesium-activated process is. These studies have shown that
magnesium, not calcium from the falsely idolized milk, strengthens
bones and teeth.
Excess calcium is toxic. It can lead to calcification, the process in
which excess calcium is deposited in cells, tissues, and organs. It
may sound like a relatively benign mechanism, but imagine the
hardening meant for your bones affecting your arterial walls. That’s
exactly what can and does happen. Instead of strengthening bones,
the excess calcium is inappropriately deposited in soft tissue,
causing kidney stones, strokes, hardening of the arterial walls
(which can raise blood pressure and the risk of heart disease), and
stiffening of the lining of the bronchial tubes (which can result in
asthma).
Another good reason for avoiding high amounts of dairy products
as we age is that the majority of us are lactose intolerant to some
extent. Lactose is the sugar in milk, and it is broken down in our
intestines by the enzyme lactase. By the age of forty, many of us
have stopped producing that enzyme. The undigested lactose
moves to the colon, where it ferments and causes bloating, gas,
cramps, and sometimes diarrhea. The chances that you are lactose
intolerant are particularly high if your ancestry is African, Native
American, Greek, Arabian, Ashkenazi or Sephardic Jewish, or
Asian.
I’m not saying that calcium is bad for you or that it doesn’t help
your bones. What I am saying is that to have calcium build your
bones, you must have enough magnesium to work with it.
Magnesium helps calcium absorption and deposition in the bones,
where it belongs.
While we enrich our diet with calcium—we even add the mineral
to orange juice and ingest a brand of antacids (Tums) for its calcium
content—we eat a magnesium-impoverished diet. We eat less
magnesium-rich food—such as leafy green vegetables, nuts, seeds,
and sea vegetables—than our Stone Age ancestors did. The
magnesium-rich food that we do eat has less magnesium than it did
during most of the course of our evolution because it no longer
grows in unadulterated nutrient-rich soil. With the best intentions,
we have created a magnesium-calcium imbalance.

DIETARY DANGERS: THE INHIBITORS

You can add all the calcium you want, but if you’re not aware of the
calcium inhibitors, then you’ll still be deficient in this important bone
builder.

Sugar: the ultimate calcium robber. Sugar is a major cause of

calcium imbalance. For calcium to be transported to bone
marrow, it needs to be in balance with phosphorus. A healthy
calcium-phosphorus level is two parts calcium to one part
phosphorus. Without adequate phosphorus for transport,
bone marrow doesn’t get the calcium it needs, so the body
pulls calcium from storage sites in bone. But this acquired
calcium cannot be used without adequate phosphorus and
results in an excess of calcium that is ultimately just excreted
from the body. Eventually, this imbalance of calcium and
phosphorus starves the bone marrow of calcium, resulting in
osteoporosis.

Because sugar depletes your body of phosphorus, eating sugar

can profoundly disturb your calcium-phosphorus ratio, despite your
intake of calcium. According to the Department of Agriculture
(USDA), Americans eat, on average, between 150 and 170 pounds
of sugar in a year. Food labels are the key to controlling our sugar
habits. Read those colorful paper labels carefully and search for any
of the “-ose” words (glucose, dextrose, sucrose, etc.). Sugar will
also be listed as corn syrup, honey, molasses, barley malt, or just
sweetener.

Soft drinks. Soft drinks contain phosphoric acid, a phosphorus-

containing substance. The soda does not, however, contain
 an equivalent amount of calcium to maintain the necessary
calcium-phosphorus balance. Just how much phosphorus
does the average cola contain? A 12-ounce can of cola (with
caffeine) comes in first, with 37 mg of phosphorus. In second
place is the equivalent 12 ounces of diet cola (with caffeine),
with 32 mg of phosphorus. For phosphorus-free drinks, you’d
need to consider cream soda, ginger ale, and root beer.

You might be surprised to learn that soft drinks are not the most
significant source of phosphorus. Examples are milk and yogurt. An
8-ounce serving of skim milk has 247 mg of phosphorus, and an 8-
ounce serving of yogurt has a whopping 385 mg.

Aluminum. Aluminum affects both phosphorus and calcium.

According to a seminal article published in Gastroenterology,
small amounts of aluminum-containing antacids, taken three
or four times a day for two to five weeks, caused phosphorus
depletion and increased the excretion of calcium in urine and
feces, especially in individuals with low calcium intake. This
means that when you ingest aluminum, you flush calcium and
deplete phosphorus, which leads to bone loss.
Phosphorus. The calcium-phosphorus ratio is a vital factor in
the optimal use of calcium. About one-fourth of the mineral
content of your body is phosphorus, most of it tied up as
calcium phosphate. Excesses in phosphorus build up in a diet
high in red meat, poultry, and carbonated soft drinks. Such
meats as pork chops and ham contain up to thirty times more
phosphorus than calcium.
Oxalates. Some foods contain natural substances that interfere
with calcium absorption. For example, spinach may be high in
calcium, but it also contains calcium-blocking oxalates. So do
cacao, asparagus, sorrel, rhubarb, and dandelion greens. The
oxalic acid they contain binds with the calcium to form calcium
oxalate, which is indigestible.
Smoking. Smoking more than doubles your risk of developing
osteoporosis. Smokers often carry high levels of the toxic
 mineral cadmium in their blood, and one well-known result of
high cadmium levels is a loss of calcium from bone, resulting
in osteoporosis. E-cigarettes are proving to be equally as
dangerous, as high cadmium levels are associated with e-
cigarette vape.
Medications. A number of drugs and medications have been
found to interact with calcium or its enhancer, vitamin D; some
act to increase excretion; others block absorption. Here are
the common ones: Dilantin, phenobarbital, primidone,
glutethimide, aluminum hydroxide, Maalox or Mylanta, mineral
oil, phenolphthalein, furosemide, ethacrynic acid, triamterene,
chlorothiazide, hydrochlorothiazide, thyroid hormone,
tetracycline, vitamin A (75,000 IU), cholestyramine, para-
aminosalicylic acid, methotrexate, and sulfur-containing
amino acids.
Damage from nonsteroidal anti-inflammatory drugs
(NSAIDs). Although it can be tempting to reach for
medications such as aspirin or ibuprofen to alleviate the pain
of arthritis, even the smallest dose of these NSAIDs prevents
healing at the cellular level. These medications also interfere
with the formation of collagen—the very substance needed for
healing our joints, bones, and tendons. A better solution for
healing your joints, not simply masking the pain, are
supplements and foods.

LIFESTYLE INHIBITORS
Lack of exercise. The familiar adage “use it or lose it” applies to
bones. Research has found that when muscles contract, the
stress of the contraction is transmitted to the attached bone.
This stress sets off an electrical charge that stimulates the
osteoblasts to build bone.
Staying too thin. Like exercise-induced weight loss, continual,
prolonged, or on-again, off-again dieting habits can severely
interfere with hormonal and calcium function. Obsession with
 weight and dieting leads too many women to resort to
extremely low-calorie diets that lack sufficient amounts of
calcium and other bone-building elements.
Excessive use of alcohol. It appears that alcohol suppresses
the growth of new bone by poisoning bone-forming cells.
Nutritional problems resulting from heavy alcohol use include
irritation of the intestinal lining, leading to a decrease in
nutrient absorption and liver damage.

DIETARY DARLINGS: THE ENHANCERS

It isn’t enough to just be on the defensive when it comes to bone
loss. You definitely want to fortify your bone strength.

VITAMIN D
Vitamin D is essential to maintain strong bones and reduce the risk
of fractures. It stimulates the absorption of calcium and magnesium
and promotes mineralization and strengthening of the collagen
matrix in bone, increasing bone density and overall health of bone
tissue. This process starts in the intestine, then the signal travels to
the bones and the bone marrow, and once the bone marrow is
involved, so is the immune system.
The best form of vitamin D is sunshine. Make an effort to get
fifteen to twenty minutes at midday with your arms and legs as
exposed as possible.
Vitamin D is fat-soluble, so it will typically be found in fatty foods.
Sources include beef liver, egg yolks, fatty fish and fish oil, and even
mushrooms, which seem to be the only nonfat food source rich in
vitamin D. Like magnesium, vitamin D supports calcium absorption,
helping to create strong bones.
As it stands, the RDA for vitamin D is 600 IU per day. However,
in 2014, research from the University of Alberta showed that the
official RDA of vitamin D from the National Academy of Medicine is
significantly lower than needed to maintain a healthy body.
According to the researcher’s statistical analysis, the RDA should
actually sit at 8,895 IU per day to ensure that the vast majority of the
population has adequate vitamin D in their system. The researchers
do note that this dose is higher than any previously studied dose,
and caution should be taken when interpreting this number. I
recommend a daily vitamin D intake of 2,000 to 5,000 IU.

MIGHTY MANGANESE AND SEXY SELENIUM

Selenium deficiency is associated with osteopenia (a
preosteoporosis condition of reduced bone mass). This really hits
home with me because whenever I review tissue mineral analysis
(TMA) reports of those diagnosed with osteopenia, I have
consistently found a deficit of selenium. This important trace mineral
is deficient in most US soils, with the exception of the Dakotas.
Some rich food sources of selenium include Brazil nuts, walnuts,
and shiitake mushrooms. I consider the optimum daily dose for
adults to be 100 to 200 mcg. (For information on ordering a tissue
mineral analysis, see the Resources section at the back of this
book.)

THE ENHANCING TRACE ELEMENTS

As research into osteoporosis and bone fragility continues, new
relationships have emerged, albeit not always clearly defined. For
example, researchers at the USDA found that boron plays a key
role in maintaining calcium and magnesium levels by helping the
body synthesize both estrogen and vitamin D. This is good news for
women who want to prevent osteoporosis, arthritis, and other bone-
weakening conditions.

Prunes—a High Source of Bone-Building Boron

My friend Dr. Janet Zand shared an extraordinary testimonial

from one of her fans about the power of prunes—a high source of
bone-building boron: “I am now eighty-two and have had four
bone density tests, which have told me I have the bones of a
 thirty-year-old. I’m told this is very unusual. One clinician told me
that at the normal rate of bone loss, I will be a hundred and ten
before I have osteopenia. Now I know why. For thirty-five years, I
had a house with a plum tree and made prunes. I have continued
daily use of four prunes for fifty years, thinking I was doing it for
constipation. What a wonderful side effect to get these solid
bones!”

Next to oxygen, silicon is the most prevalent element on earth. A

UCLA professor, Edith M. Carlisle, PhD, found that silicon in the diet
of chicks produced denser bone and faster growth compared to
chicks deprived of the mineral. Silicon produced a 100 percent
increase in the level of collagen. In rats, those with extra silicon
were found to contain 20 percent more calcium and 10 percent
more phosphorus than those from control rats fed the same diet
without the extra silicon.

PROTEIN POWER
As we age, protein becomes a key nutrient in keeping our bones
and muscles strong. Why is that important? It aids in the formation
of bone matrix. Strong muscles will help us better maintain our
balance and avoid sarcopenia. Don’t forget, those with good muscle
tone will also have better bone quality.
One study published in 2018 followed 2,900 seniors for over two
decades and concluded that those who ate the most protein were
30 percent less likely to suffer from impairment in their routine daily
tasks. Another study published in 2017 concluded that seniors who
ate the least amount of protein were twice as likely to have mobility
problems.
Vegans and vegetarians may not want to hear this, but animal
protein contains all nine amino acids, and plant protein does not, so
they need to pay extra close attention when planning their meals so
as to get the right combination of amino acids for building and
maintaining muscle. Vegans and vegetarians can help maintain and
can even increase muscle mass through the use of amino acid
supplementation that provides the branch-chain amino acids valine,
leucine, and isoleucine (see Resources). Others should include
proteins from foods high in muscle-building amino acids, such as
whey, fish, poultry, and (low AGEs) cheese.

ALL THE RIGHT MOVES

Coupled with the right amino acids and protein, exercise is definitely
one of the most important lifestyle habits for those seeking Radical
Longevity. Exercise aids mineral metabolism to strengthen existing
bone and stimulate the formation of new bone. Activities that are
aerobic provide intermittent stress and strain that stretches the bone
and helps maintain and build bone mass. The stress causes an
electric current to go through the bone, triggering the calcification
process known as the piezoelectric effect. This is important to
understand because weight-bearing exercise appears to be one
vital element of the bone-building formula as bones become
stronger with physical stress.
An ideal well-rounded exercise program should include exercises
designed to meet the three basic physical fitness components:
cardiovascular endurance, muscle strength, and flexibility. The
cardiovascular aerobic exercises include swimming, bike riding,
rowing, cross-country skiing, brisk walking, jogging, racket sports,
jumping rope, aerobic dancing, and high-intensity interval training
(HIIT). What all these activities have in common is that they require
a sustained supply of oxygen. This conditions the heart and
respiratory system pumping oxygen to all parts of the body. For
these exercises to be effective, you must sustain them, keeping up
your pulse rate for fifteen to thirty minutes. Cardiovascular exercises
promote energy and endurance and raise the level of happy
hormones in the bloodstream.
For muscle endurance, the best choices include weight training,
progressive resistance training on an Inspire or similar brand
equipment, push-ups, and sit-ups. These exercises help tighten and
tone the muscles, aiding weight loss, because building muscle
tissue uses more calories than fat. In addition to building muscles,
these exercises build stronger bones, and strong healthy bones are
the best prevention for osteoporosis.
Flexibility exercises can be chosen from yoga, dance classes
such as Zumba or Nia, special stretch and toning classes, as well
as Pilates. Good for developing muscle and joint fitness, these
exercises make us bend and stretch. In addition to alleviating
physical tightness, flexibility exercises can help relieve stress and
tension.
Choosing a variety of exercises that fit into each of these three
categories will ensure that the entire body gets a workout. High-
caliber routines of all types of exercise are now abundant online, so
try a variety and find some you enjoy.
For those who have not been exercising on a regular basis, here
is a sample program that you can follow.

Cardiovascular exercises three days a week (for at least 20 to

30 minutes each day)
Muscle strength exercises: in alternation with cardiovascular
exercises three days a week (for at least 30 minutes each
day)
Flexibility exercises six days per week (for at least 20
minutes)

Since resistance is such a key to building stronger bones, let’s

delve a little deeper into the nitty gritty of weight-bearing exercise.

KEY EXERCISES TO PREVENT OSTEOPOROSIS

Resistance, or weight-bearing, exercises are especially needed to
prevent osteoporosis. When muscles experience resistance, it
creates torque—a twisting force—in the muscles equal to the force
it is resisting. This torque then sets off a small but critical electrical
impulse that triggers calcium deposition, therefore strengthening, in
the long run, the exact bones being taxed in the moment.
 The Mayo Clinic conducted a study on a type of safe,
progressive resistive weight-lifting exercise that produces
impressive results in the lower back muscles. In the study,
postmenopausal women ranging from fifty-eight to seventy-five
years old lie on their stomach wearing weighted backpacks
equivalent to 30 percent of the maximum they could lift. They then
lifted the backpack by lifting their arms, chest, and chin off the floor
a total of ten times. They did this exercise five days a week over the
course of two years. The amount of weight they lifted increased as
their strength grew, with the total weight of the backpack never
exceeding 50 pounds.
The women who completed the exercise regimen not only
strengthened their back muscles during the study but also had less
muscle loss eight years later compared to the control group. Their
ten-year risk of spine fracture was also reduced by 300 percent in
comparison to the control group.
To create this necessary resistance for your body, try walking,
running, bicycling, aerobics, light weight lifting, or any other form of
exercise that makes extensive use of the hips and legs. Twenty
minutes to an hour three times a week is adequate. Research has
shown that women who did this kind of exercise for an hour three
times a week increased their bone density by 2.6 percent in one
year.

The Dangers of Overexercising

Overly strenuous exercise (continuous strenuous exercise for two

or more hours) can actually damage the body, increasing
oxidative stress and throwing estrogen levels out of whack, which
leads to bone loss. In contrast, moderate exercise has been
shown to encourage bodily processes to stay active and keep
toxins moving on out. Exercise gets everything moving—blood,
lymph, bile, and bowels.
REBOUNDING FOR BONE HEALTH
A type of exercise called rebounding combines the joys of the
trampoline with the joys of good health. This jumping exercise
moves and stretches every cell in your body, supporting the influx of
nutrients and the elimination of waste as it boosts blood circulation
and lymphatic drainage.
It also strengthens bones gently without the jarring impact on the
joints that more strenuous exercises, such as jogging, can inflict. In
fact, in the early 1980s, NASA conducted research that showed
rebounding provides a more even, full-body workout than running,
with less impact on the body, while still producing similar
cardiovascular results.
You can use rebounding as part of your weekly cardio workouts.
Just be sure to warm up first with light, gentle bouncing or marching
for at least one minute, and after your workout, cool down gently for
another minute.

VIBRATIONAL TRAINING
Supported with research conducted by NASA, whole-body
vibrational training uses 3G vibration platforms that vibrate at a
specific speed to take advantage of gravity (see Resources). In
essence, vibrational training is a one-stop shop in terms of effective
exercise. It combines aerobic and resistance training all at once
while improving mitochondrial function and body composition like no
other forms of exercise.
This vibrational motion triggers muscles to use natural reflexes to
respond much as if you were unexpectedly falling and trying to
catch yourself. Essentially, this stimulates the strong muscle
contraction of bracing against a fall—without actually falling. Simply
standing or holding different positions on these platforms sends
vibrations throughout the body, which stresses the muscles and
generates muscle- and calcium-building torque, but without the risk.
One study showed that using vibrational training actually reversed
bone loss, increasing hip bone density by 1.5 percent.
SUPER SLOW TRAINING
Super Slow uses a very precise method that delivers noticeable
results with short workout times and nominal risk of injury. It uses—
as the name implies—extremely slow movement, focusing on
proper form. A sample exercise would be a bicep curl, performed by
slowly curling up for ten seconds and then slowly curling down for
ten seconds. The reduced acceleration and momentum improve
muscular loading because they limit the amount of force your body
is exposed to during exercise.

BALANCE TRAINING
As we get older, we often get more unsteady on our feet due to
injuries, medical conditions, and strokes, as well as the normal
aging process. Since falling is the number one cause of death in the
elderly, it only makes sense to give attention to better balance.
Balance is better addressed before you begin to notice any
problems, but balance training can improve balance at any time.

Improve your balance with this simple exercise. The ability to

stand on one leg can be a key indicator of your ability to
balance. And it’s something you can easily improve upon. The
single-leg stance is a simple, but very effective exercise to try:

1. Stand upright with your feet together. Position yourself near

a stable object such as a chair or kitchen counter so you can
grab it if you start to feel unsteady. If you are using an aide
such as a cane or walker, do not attempt this without the help
of a person as a spotter beside you.
2. Lift one foot off the ground.
3. Time yourself to see how many seconds you are able to
stand on one foot.
4. If you are able to stand on one foot for sixty seconds or
more, try the single-leg stance test while standing on a soft
surface, such as a pillow.
 5. If you are unable to stand on one foot for sixty seconds, hold
the pose for as long as you can, then repeat using your other
leg.
6. Repeat daily and increase the length of time you stand on
each foot.

TARGETED SOLUTIONS
Targeted Bones and Muscle Solutions
Eliminate calcium inhibitors. Avoid the calcium robbers, such
as sugar, soft drinks, aluminum, certain medications, and
avoid being sedentary.
Add calcium enhancers. Adopt a bone-building lifestyle by
incorporating regular exercise into your daily routine, getting
plenty of sun, and eating adequate amounts of protein—and
don’t forget the boron-rich, bone-building prunes.
Eat to beat weak bones. Avoid excessive gluten, sugar,
processed foods, alcohol, and too much saturated fat. Eat
calcium-rich foods from dairy and nondairy sources. Nondairy
sources of calcium include collard greens, carob flour, nettles,
dandelion greens, watercress, chickweed, and sea
vegetables. Two tablespoons of blackstrap molasses daily is
a delicious way to incorporate calcium into your diet.
Build your bones with collagen. For the best bone-building,
collagen-building bone broth, my favorite brand to buy is
Kettle & Fire, which was the only brand I tested that did not
have high levels of heavy metals.

If collagen protein powder from gelatin is a better fit for your

lifestyle than pure bone broth, then Great Lakes is the only tried-
and-true, clean brand I recommend. Great Lakes Gelatin is rich in
glycine, the most abundant amino acid present in collagen, and can
be used in cooking, baking, and even making healthy gummy
snacks, which is a great way to supplement collagen in children and
older adults. It is very high in type 1 collagen, which helps build
bones, muscles, tendons, and cartilage.

Opt for absorbable forms of calcium. The form of

supplemental calcium I recommend is microcrystalline
hydroxyapatite (MCHC) because research has shown it to be
among the best absorbed of the various calcium compounds.
It appears MCHC not only stops bone loss but also
regenerates bone. You will want to look for supplements that
include these forms of calcium as well as magnesium. The
brand Osteo-Key from UNI KEY Health Systems provides
calcium and magnesium in a 1:1 ratio, along with other bone-
building vitamins and trace minerals. Depending upon how
much calcium you are getting in your foods, I recommend
anywhere from 500 to 1,000 mg per day of additional calcium
from dietary supplements.

If you are experiencing symptoms of magnesium deficiency—

such as extreme edginess, muscle cramps or tremors, apathy,
sleeping problems, or increased urination—consider adjusting your
calcium-magnesium intake so you are taking twice as much
magnesium as calcium. Take 500 to 1,000 mg of magnesium (5 mg
of magnesium per pound of body weight) at a different time of day
from when you take a calcium supplement, and avoid taking
magnesium with meals because it neutralizes stomach acids that
you need for digestion and calcium absorption. Once you feel a
better balance has been achieved, return to the 1:1 ratio of calcium
and magnesium. If you experience diarrhea, reduce your
magnesium intake. If you have kidney disease, you are advised not
to take magnesium supplements.
If you get adequate calcium from your diet and don’t need a high-
dose calcium supplement, you may want to consider taking a high-
quality multiple vitamin supplement that includes all the vitamin and
mineral bone nutrients like the Advanced Daily Multivitamin from
UNI KEY (see Resources).
 Drink your morning joe for strong muscles. It may seem
outrageous, but America’s favorite beverage, coffee, which is
a staple in the Longevity Blaster, can help you maintain your
lean muscle mass while revving up your fat-burning
metabolism to lose weight. Its secret weapon? Chlorogenic
acid. This compound signals the cells to burn the fatty acids in
your fat cells for fuel. This is especially good news for us as
we grow older. And according to Korean researchers,
because this powerful polyphenol antioxidant chlorogenic acid
(CGA) promotes the regeneration of muscle, adults who drink
coffee daily have an almost 60 percent lower risk of muscle
loss. Make sure your coffee is rich in chlorogenic acid, high in
antioxidants, and free of mold.
Protein plus exercise builds muscle mass. Muscles contain
more protein than any other structure of the body. To support
your muscles, you must eat adequate amounts of protein
daily, or consider amino supplementation, such as
PerfectAmino, which contains all the bone-building essential
amino acids in a vegan, highly bioavailable form.
Optimize your home to prevent falls. Avoid injury by securing
throw rugs or doing away with them altogether. Keep floors
clear of electrical wires and all other tripping hazards. Light-
colored flooring and walls increase visibility. Install night lights
where needed. Sturdy grab bars in the bath or shower are
helpful.

TARGETED JOINT SOLUTIONS

Lose weight. The pressure on your knees when you are walking
on level ground is 1.5 times your body weight. You can
significantly ease the stress on your joints by losing weight
and then maintaining a healthy weight.
Avoid NSAIDs. Whenever possible, avoid NSAID medications,
such as ibuprofen or aspirin, and turn to supplements and
foods to nourish the joint tissues and promote healing.
Avoid nightshades. Nightshades (tomatoes, white potatoes,
 eggplant, bell and chile peppers, tomatillos, ashwagandha,
and goji berries) should be avoided, as they are commonly
known to aggravate joint pain and inflammation, possibly due
to their alkaloid and lectin content.
Anti-inflammatory fats relieve joint pain. Omega-6 and -3 fats
found in hemp seed oil, safflower oil, and black currant seed
oil are superstars for joint health. The omega fats reduce the
amount of inflammation present in the thick fluid that bathes
the joints.
Relieve joint pain and inflammation naturally. The most
effective natural choices include turmeric at 200 to 500 mg
per day, sea cucumber at 1,000 mg per day, bromelain at
2,000 to 6,000 mg on an empty stomach, and boswellia at
400 to 800 mg daily.
Try supplementation to rebuild cartilage. Consider 1,000 to
1,500 mg per day of glucosamine, and up to 1,200 mg of
chondroitin sulfate for healthy cartilage restoration.
Consider hyaluronic acid supplementation. A product called
Baxyl, found in most health food stores, contains a patented
source of hyaluronic acid that has been shown to be effective
in reducing joint pain within a month and increasing
hyaluronic acid in the joints.

We all want to maintain an independent and active lifestyle well into

our eighties and nineties. We can attain this goal by building up our
bones and muscle strength while healing aching joints. A surefire
recipe for achieving a more vibrant lifestyle is to follow the
recommendations in this chapter. Now, let’s talk about how to reveal
more radiant skin, a topic of equal importance for those in the age-
defying radical mind-set.
CHAPTER 14

REVITALIZE YOUR SKIN

In this chapter, you’ll learn…

• Why your skin is a visible barometer of the condition of your

health
• How more, not less, omega-6 results in sexy skin
• Which product you should throw out today to practice “safe sun”
• The proper care and feeding of your skin to reduce signs of
aging
• Why your skin is critical to detoxing your body

NEVER LET ANYONE TELL YOU THAT WRINKLES, SAGGING SKIN,

HYPERPIGMENTATION, or other skin issues are just “normal” signs of
aging. They aren’t. It’s the lack of healthy fats, toxin overload,
unrelenting stress, hormone imbalance, sun exposure, and mineral
deficiencies that show up as signs of aging.
In the early days of my career, I saw many clients who were
following the low-to-no-fat diet model of the 1980s and early ’90s,
and I began noting how the lack of the right kinds of fats took its toll
on the skin first—leaving it more susceptible to redness, extreme
dryness, and showing significant moisture loss.
Your skin is a two-way street, not only absorbing chemicals but
working to rid the body of toxins too. The skin is a major eliminative
organ (considered a “second liver” and “third kidney” by some).
When your elimination pathways are clogged elsewhere, your skin
helps your body to detoxify through its vast number of sweat glands.
When this happens, your skin may also display visible SOS signals
in the form of irritation, blemishes, and rashes. This is why you need
to look at these as signs of distress and give attention to both what
is going on with your skin and deeper within your body.

GET GLOWING WITH GLA

I take pride in my smooth complexion and firmly believe that
wrinkles and dry, sagging skin aren’t inevitable hallmarks of aging.
Beauty is an inside—and outside—job. On the inside, I supplement
with lots of omega-6 fats—GLA, CLA, hemp, and pine nut oil are my
personal beauty salves.
GLA is a unique healing beautifier that belongs in your skin
renewal regimen for soft, glowing skin. It helps trap moisture and
prevents water evaporation from the surface of the skin. Without
enough GLA, cellular membranes dry out, leaving the skin with a
dry, rough appearance. A GLA deficit can cause weakened
capillaries and increased moisture loss, resulting in itchy, scaly, and
dry, wrinkle-prone skin.
GLA can help both internally and externally:
Internally, I have found that black currant seed oil offers the most
balanced form of GLA for long-term use. That’s because black
currant also contains a hefty dose of omega-3, providing the best of
both essential fatty acids. Externally, topical applications help too.
Terrific for people of all ages, the topical application of omega-6
essential fatty acids, such as those in GLA, result in a more
luminous glow, a smoother texture, and firmer skin. For years, I
have applied an opened capsule of GLA to my face and neck both
morning and night and let it soak in before adding my moisturizer. It
is one of my secrets I am happy to share with you that has given me
dewy, glowing skin, and I am in my seventies.

RELIEF FOR ECZEMA OR PSORIASIS

If you are suffering from a more severe condition, such as eczema
or psoriasis, research suggests a GLA deficiency may be to blame.
Essential fatty acid researcher Artur Klimaszewski, MD, has found
that in eczema, the conversion of dietary linoleic acid—found in
common vegetable oils—to GLA is impaired. This results in a lower
level of healing omega-6 oil to the skin, which causes itching and
inflammation.
Twelve-week placebo-controlled human trials at the University of
Italy demonstrated a dramatic reduction of eczema symptoms with
GLA supplementation. At the end of supplement therapy, itching
decreased by 90 percent, and vesicles (watery bubbles) were
reduced by 40 percent. In addition, the topical application of GLA
results in fast relief for eczema sufferers.

REPLENISH YOUR COLLAGEN

Wrinkles and crepey skin are surefire signs of collagen loss. In fact,
we produce about 1 percent less collagen in our skin each year.
AGEs further degrade collagen proteins, resulting in skin that
becomes thinner and more fragile with age. Although you can’t
measure your collagen level, you can tell when you’re losing
fullness and tone. Since collagen makes up 70 percent of the
protein in your skin, dietary collagen is a key ingredient in
preventing sagging and wrinkles.

NEW KID ON THE BEAUTIFYING BLOCK

One of the hottest new oils for skin health and beauty is broccoli
seed oil. Made from cold-pressed broccoli sprout seeds, the oil has
a high sulforaphane content. This potent antioxidant helps prevent
damage to the skin. Simply apply a light layer of the broccoli seed
oil beneath your daily moisturizer. As with all other oils, you’ll want
to store it in a cool place, out of sunlight. The shelf life is
approximately two years.

RESPECT THE SUN

The sun bestows many health benefits, but we must first learn to
respect it and develop good sun habits, so that our health isn’t
negatively impacted. Too much sun and too little sun can both
cause problems. Researchers tracked the sun exposure habits of
three thousand Swedish women for twenty years. They found that
women who strictly avoided the sun during that period had a twofold
greater risk of early death than women who received normal
amounts of sun exposure.
Not getting enough sun exposure will result in a vitamin D
deficiency. Darker-skinned people require more sunlight exposure
than those with lighter skin to synthesize the same amount of
vitamin D. Optimal sun exposure time varies (depending upon skin
type, from about five to thirty minutes) daily. One study in Health
and Nutrition reported that thirty minutes in the sun provided 300 to
350 IU of vitamin D for the average person. Sun exposure while
wearing sunscreen will not prevent vitamin D deficiency. Sunscreen
absorbs the ultraviolet rays that are needed for our body to
synthesize vitamin D, and continual sunscreen use has been found
to decrease vitamin D levels in the blood.
All that said, it’s critical to learn the right way to avoid sunburn.
While we may love our sun-kissed, glowing tan in the summer, we
must be careful not to burn. There are numerous studies linking
sunburns to melanoma; however, due to a wide range of factors, our
skin has become increasingly less resistant to sun exposure. Our
body is naturally built to receive sunlight, and the sooner we come
into the light, the better. The appropriate amount of regular sun
exposure actually protects against skin cancer. Certainly no one
questions advice to avoid becoming sunburned, but like everything
else involving health, blocking skin exposure to the sun can be
carried to extremes.
I want nothing more than to radically change your mind about the
toxic biohazardous sunscreen product you may be using. You think
you are preventing cancer, without realizing it is actually increasing
your chances of melanoma. Chemical sunscreens also disrupt both
androgens and estrogens, alter male/female sex differentiation,
impact brain development, disrupt thyroid function, impact both
male and female fertility, and lead to a vitamin D deficiency.
Melanoma is up nearly 2,000 percent since the 1930s. At that
time, approximately 75 percent of the workforce held jobs that kept
them outside during the day, while today that number is only around
10 percent. Sunscreens were introduced in the 1970s, yet the rates
of melanoma have been rising for the last forty years. If sunscreens
actually worked, the incidences of melanoma should be decreasing.
Many of the chemicals in commonly used sunscreens are known
carcinogens and endocrine-disrupting chemicals (EDCs). It’s EDCs
that disrupt both androgens and estrogens.
To make matters worse, many sunscreen manufacturers use
nanoparticles of titanium and zinc oxide in their formulas. Because
they are so small, nanoparticles cross the blood-brain barrier and
even penetrate cell walls. Unfortunately, this increases the
possibility of skin cancer as it promotes damage to cells.
Chemical sunscreens absorb UVE radiation, but not all prevent
UVA light, which penetrates the farthest into the skin and is involved
in the formation of melanoma. UVA light suppresses the immune
system, specifically causing a loss of Langerhans cells, which keep
the skin healthy and protect it from free radical damage, bacteria,
and other pathogens.
It doesn’t help that people using sunscreen usually stay in the
sun longer than others who don’t because they develop a false
sense of security when they’re not getting sunburned.

YOUR SKIN AND THE ACID MANTLE

While we constantly hear about the protective mantle of the
atmosphere known as the ozone mantle, nobody talks about the
importance of matching your skin with the proper pH-balanced
products consistent with your skin’s protective shield, known as the
acid mantle. Healthy, glowing skin requires the proper pH balance
and it is important to match the acid mantle of your skin. Start
testing all your cosmetics and hair and skin care products. It is easy
to do. Apply a bit of the product (cream, lotion, serum) to a small
strip of nitrazene, or litmus paper, available at drugstores and
pharmacies. If the paper turns yellow, the product is on the acidic
side, which is what you want. If the paper turns bluish or purple, the
product is alkaline, which you don’t want.

TARGETED SOLUTIONS
Targeted Diet and Nutrient Solutions
Up your omegas. For a youthful glow, try adding a couple of
tablespoons of omega-6 hemp, safflower, sesame, or Siberian
pine nut oil to your daily routine.
Keep your skin moist with black currant seed oil. Up to 2 g a
day of black currant seed oil will help strengthen your skin
and keep it moist by supporting the natural barrier function.
Take vitamin C to repair damaged skin cells. The suggested
dosage is up to 7 g per day.
Take proline to promote skin cell regeneration. This amino
acid is commonly used in beauty care products due to its
ability to pump up skin repair and regeneration. A suggested
dosage is 1 to 7 g daily.
Build collagen with lysine. Your body doesn’t manufacture
lysine, so you need to get it from food sources or from
supplements. The recommended dosage is up to 3,000 mg
daily.
Glamour up with glycine. Glycine stimulates collagen
production and has the ability to reduce the appearance of
fine lines and wrinkles, maintain skin firmness, and promote
skin repair and regeneration. Glycine is also key in the
formation of glutathione, that multitasking antioxidant that
prevents all kinds of signs of aging from cellular damage. By
adding only 2 tablespoons of collagen to your daily regimen,
you will add about 3 g of glycine to your diet.
Stay hydrated. It’s a must to stay hydrated throughout the day,
not only for your skin to look its best, but to help flush out
toxins. A little bit of salt in your daily water (a smidge in each
 8-ounce glass) will help you retain hydrating fluids. Choose
sea salt or pink Himalayan salt instead, rich in minerals, or
gray sea salt, such as Celtic.

SKIN DETOX SOLUTIONS

Sweat it out. Sweat not only helps regulate your body
temperature, which can fend off a fever, it also helps your
body heal faster by getting rid of germs and bacteria that
made you sick in the first place. Sweat at least two to four
times a week.
Dry brush for invigorated, glowing skin. Dry brushing your
skin is a great way to rid your body of dead skin cells,
promote lymph flow and blood circulation, stimulate oil-
producing glands in your skin, and enhance your immune
system. This simple technique also helps lessen the
appearance of cellulite, rebuilds new, strong connective
tissue, and promotes supple skin. Look for a medium-firm
brush with natural bristles. Strive for five minutes, two times a
week.

Once a week, soak your brush for thirty minutes in a solution of 1

quart of water and a few drops of chlorine bleach or tea tree oil.
Make sure your brush dries before you use it.

Draw out impurities with clay masks. Look for nontoxic,

fragrance-free brands, such as Aztec Secret Indian Healing
Clay or Dead Sea Mud Mask.

SAFE SUN SOLUTIONS

Don’t shun the sun. Get your vitamin D stores to an optimal

level and maintain a light, protective skin color by allowing
yourself regular, but brief, unprotected sun exposure in the
early morning or early evening.
Avoid sunscreen when possible. You don’t need to wear
 sunscreen every minute you are out in the sun, especially if
you’re only going to be outdoors for no more than twenty
minutes.
Read all labels. Always check labels for anything you are
considering placing on the skin, especially aluminum and
parabens. Then decide whether you really want the chemicals
it contains floating around in your bloodstream.
Avoid synthetic body products. You should also be careful to
avoid synthetic makeup and conventional deodorants, which
contain aluminum and other additives, such as mineral oils,
that inhibit your skin’s eliminating function.
Be cautious about using mineral-based sunscreens. Keep in
mind that many mineral-based sunscreens (zinc oxide and
titanium dioxide) are not a safe alternative as they are made
from nanoparticles so tiny that they are able to breach cell
membranes, nuclear membranes, and the blood-brain barrier.
Use nontoxic products instead. Look for products that contain
nonnano zinc oxide only, such as 3rd Rock Essentials, which
has a line of nontoxic products that are completely different
than any other sunscreens on the market.
Use Hawaii’s best-kept secret. Hawaiian islanders have added
microalgae into their diet to protect their eyes and skin from
the oxidizing UV rays that cause sunburn. I take an
astaxanthin supplement (12 mg daily) that is derived from that
same microalgae.

The truth is you can read your skin like a book. Outward blemishes,
spots, wrinkles, rashes, and discoloration are all signs of inner
imbalance. Once you heal from within, your skin will reflect your
new glow of ageless beauty and radical radiance, but now, what
about your hair?
CHAPTER 15

REVERSE HAIR LOSS

In this chapter, you’ll learn…

• How specific nutritional deficits and declining hormones impact

hair as we age
• The impact that toxins, prescription drugs, and such minerals as
copper have on your hair
• About the stomach acid and protein connection
• About the connection between thyroid function and hair loss

OVER THE DECADES OF OUR LIVES, WE SPEND COUNTLESS HOURS

PAMPERING, STYLING, and caring for our hair. Why then do we accept
hair loss or hair thinning as a classic sign of aging? Our hair, after
all, is 99 percent protein, and our body uses protein building blocks
of all nine amino acids to rebuild and repair all our bodily hormones,
enzymes, and muscle proteins. You can’t live without your heart, but
you can live without your hair. Our body knows we cannot exist very
long without a strong heart muscle, so the hair is the first thing to go
when there is not enough protein to maintain our bodily tissues. As
we age, thinning hair is so much more than just a cosmetic concern.
It puts us on notice that there are far more serious issues going on
internally regarding protein utilization.

WHY IS MY HAIR THINNING?

If thinning hair is sending you into panic mode, you are far from
alone. Hair loss is a problem shared by men and women alike.
Alopecia—abnormal hair loss—is mistakenly believed to be a male
disease, but 40 percent of sufferers are actually women.
To properly restore your hair volume requires getting to the root
cause of your hair loss. Hormonal fluctuations, medications, toxins,
nutritional deficiencies, illness (including diabetes and autoimmune
conditions, such as lupus), stress, and other factors may be playing
a role. Sometimes hair loss resolves on its own, but many times it
will not stop until the underlying cause is identified and corrected.

HAIR TODAY, GONE TOMORROW

Each of your hair follicles grows a strand of hair over the course of
four to six years in the anagen phase, then rests for two to four
months in the telogen phase. After telogen, a new strand is
produced that pushes out the old, causing the hair to be shed. At
any one time, about 90 percent of your hair is in the anagen phase
and 10 percent is in the telogen. This cycle is what accounts for
normal hair loss, but many things can alter the cycle, causing the
anagen phase to shorten or sending excess follicles into telogen.
Telogen effluvium (TE) is the term for when as much as 70
percent of your hair follicles “go telogen” at one time. TE can be
triggered by such stressors as illness or injury, high fever, surgery,
medications, psychological trauma, or the hormonal changes that
accompany childbirth and menopause. Hair loss resulting from TE
typically occurs two to three months after some major stressor,
either mental or physical, produces a “shock” to your system.
Stress is a toxin and both acute and prolonged stress can result
in hair loss. Depression and anxiety can affect hormone balance
and lower vitamin B12 levels. A good deal of research supports the
notion that stress and emotional trauma can change hair follicle
biochemistry and cause a greater percentage of hair follicles to
enter the telogen phase, particularly if you’re genetically primed.
Sadly, hair loss generally increases as we age. By age forty, the
rate of hair growth slows down in both men and women. But healthy
aging can offset the severity of this loss when the body is supported
to such a degree that it has the resources to provide for the growth
and renewal of your hair.

THE MOST LIKELY NUTRITIONAL CULPRITS

If your hair is visibly thinning or you’re noticing more hairs on your
hairbrush, the first thing to consider is whether you might have
experienced high stress or trauma over the past several months.
Have you had a serious illness or surgery? Suffered an injury? Is
your stress level over the moon? Are you postmenopausal? If the
cause is not obvious, the next thing to consider is a nutritional
deficiency. The five most common hair-damaging deficiencies are
the following:

Protein: Protein is critical for strengthening and sustaining

hair growth. The body identifies hair growth as nonessential
so it can divert protein to other vital body systems when
protein levels are inadequate. As constituents of protein all of
the amino acids are needed to maintain healthy hair. Hair and
nails each consist of 95 to 98 percent protein. The sulfur-
containing amino cysteine and methionine are particularly
important.
Iron: Although most women stockpile iron as they grow older,
others throughout their lifecycle can actually be deficient. Be
careful to supplement with iron only if you are truly deficient
as found by a ferritin blood test. If your ferritin is below 30
ng/ml for women, you may in fact need iron supplementation,
especially if you are experiencing hair loss (see Resources).
Zinc: Zinc acts directly on hair follicles, and stress alone can
triple zinc loss. Zinc helps metabolize testosterone, which in
excess can cause hair loss.
B vitamins, especially biotin: Biotin (vitamin B7) promotes
growth and helps rebuild damaged hair, which is why it is
included in some shampoo formulations.
 Essential fatty acids: Omega-3s promote thicker hair and
help reduce body inflammation, which increases hair loss.

THE COPPER CONNECTION

Copper imbalance (a.k.a. copper dysregulation) affects nearly 80
percent of people, and hair loss is but one symptom. We need
copper, but only in small amounts.
Copper activates more than thirty enzymes and is important for
collagen and melanin production, healthy connective tissue, and
maintenance of natural hair color. Copper dysregulation causes
deterioration of the protein structures in hair by inhibiting lysyl
oxidase, a collagen-synthesizing enzyme. Lysyl oxidase is
necessary for a healthy scalp, hair follicle function, and hair
structure.
The problem is that many diets today, especially those that are
plant based, are heavy in copper and low in zinc. Copper is a major
component of soybeans, many nuts and seeds, and some of our
other favorites, such as coffee, dark tea, and chocolate. If you are
zinc deficient, you’ll stockpile copper because zinc and copper are
antagonistic to each other.

IRON: THE DOUBLE-EDGED SWORD

Low ferritin levels, anything less than 30 ng/ml (the stored form of
iron), is a common cause of hair loss. Ferritin is stored throughout
your body, including your hair follicles; when you are low in iron,
your body “borrows” ferritin hair, which is less vital to your existence.
So, while excess iron is a problem, it is really all about balance. And
it’s another reason to have your ferritin level checked routinely,

THE IMPORTANCE OF BEING ACIDIC

Millions of people are on stomach acid-reducing or -blocking
medications that are handed out like candy by many medical
professionals and are even available OTC at the pharmacy. And
with all the health books out there talking about the importance of
our body being alkaline, it would seem that stomach acid is not
important. But nothing could be further from the truth!
Your ideal stomach pH is 2, which is very acidic. Hydrochloric
acid, which is the acid in your stomach, is the first line of defense
against harmful bacteria and parasites that are often ingested with
food. It activates pepsin, which is an important enzyme needed for
protein digestion, and signals the production and release of
pancreatic enzymes for further digestion and absorption of
important nutrients. Without this, we can’t form collagen, resulting in
hair loss, autoimmune diseases, and other serious illnesses.

THE DELICATE DANCE BETWEEN HAIR AND HORMONES

It has long been known that male sex hormones (androgens)
contribute to hair loss in both men and women. Male-pattern
baldness (MPB) accounts for about 90 percent of hair loss cases. It
affects approximately half of all males in Western industrialized
countries. MPB is a form of androgenetic hair loss, meaning that it is
caused by genes and male hormones. Dihydrotestosterone (DHT),
a metabolite of testosterone, is also thought to be a primary factor in
shrinking hair follicles and subsequent hair loss. So, it is no surprise
that DHT levels tend to increase with age.
Women are just as affected; fewer than 45 percent of women go
through life with a full head of hair. Before age thirty, 12 percent of
women develop hair loss, and by age seventy, 41 percent have
detectable thinning. If women with the pattern of a receding hairline
all over the crown were to get tested, the results would most likely
show a high level of DHT in their blood. One common cause of
thinning hair in women is hormone havoc resulting from the
environment, stress, and even insufficient dietary fiber. During
menopause, testosterone levels can also rise. Low vitamin D levels
are also associated with hair loss—particularly alopecia areata, an
autoimmune disease in which the body attacks hair follicles.
THE THYROID CONNECTION
Thyroid function is critical—every part of the body requires thyroid
hormone for proper functioning, including hair follicles. In fact,
human hair follicles are targets of thyroid hormones T3 and T4,
regulating everything from cycling to pigmentation. Noticeable hair
loss is a red flag of potential problems in regulating your thyroid
hormones. Hair loss is one of the first symptoms of low thyroid; one-
third of those with hypothyroidism experience hair loss. For your
hair’s sake, it is vitally important to supply your body with nutrients
that will support the thyroid gland. If the thyroid is underactive—and
almost 40 percent of Americans are walking around with
underactive thyroids—this can lead to hair loss.
Hairs fall out and are replaced by new ones on a regular basis.
The loss of fifty to one hundred hairs per day is normal. But
problems result when lost hairs aren’t replaced right away, aren’t
replaced at all, or are replaced with inferior-quality hair.
The prothyroid hormone progesterone is another piece of the
hair-loss puzzle. If you have hair loss, a low progesterone level may
be the culprit. Low progesterone can cause the adrenal cortex to
secrete the hormone androstenedione, as an alternative chemical
precursor for the manufacture of other hormones, to compensate for
the diminished level of progesterone. This steroid hormone is
associated with some male characteristics, one of which is male-
pattern baldness. When you raise your progesterone level with
natural progesterone cream, your androstenedione level will
gradually decline, and your hair will grow back normally. Sometimes
a blend of natural, compounded progesterone and T3 (a thyroid
hormone) prescribed by your health-care practitioner and
formulated by a compounding pharmacy can be applied directly to
the scalp to stimulate hair follicles. Be patient—hair growth is slow,
and it may take several months before you notice a difference.

TARGETED SOLUTIONS
Targeted Diet and Nutrition Solutions
Power up on special amino acids. The amino acid cysteine is
involved in maintaining hair strength, supporting liver function,
and promoting keratin formation. The preferred form of
supplemental cysteine is N-acetylcysteine. Also, 500 mg of
methionine taken twice daily keeps hair from falling out.
Essential fatty acids from flaxseeds and hemp seeds are
essential to healthy hair and a deficiency can cause hair to
become extremely dry and thin and can result in hair loss. A
2015 study showed that a supplement of omega-3 fats plus
omega-6 and antioxidants decreased hair loss and increased
hair thickness in a group of healthy women. Aim for 1 to 2 g of
omega-3s daily.
Bone broth is an excellent “hair food.” Its abundant minerals,
amino acids, proteins, and collagen can help stimulate hair
growth.
Bet on the Bs. For lustrous locks, consider 1 to 2 g of
pantothenic acid (B5), 50 to 100 mg of pyridoxine (B6) or
activated pyridoxal-5-phosphate (P5P), and 1,000 to 3,000
mcg of methylated B12 daily.
Bolster your biotin. Symptoms of biotin (vitamin B7) deficiency
include thinning hair, weak, brittle nails, and red and scaly
skin around the eyes, nose, or mouth. Increase your biotin
intake by eating organ meats (such as liver or kidney), egg
yolk, nuts, legumes, mushrooms, and cauliflower. Aim for 5
mg of biotin daily.
Restore proper copper-zinc balance. If you are supplementing
with zinc, strive for 45 mg of zinc daily. There is no reason to
supplement copper, as there is plenty in your diet if you have
a well-rounded diet. Make sure your daily multivitamin and
mineral supplement is copper free, such as one available
through UNI KEY Health, for which I am a nutritional
consultant and brand ambassador.
Bump up your vitamin C. Vitamin C helps reduce oxidative
stress, which affects hair-damaging AGEs. The recommended
amount of vitamin C is 1 to 7 g daily.
 Go gluten free. Celiac disease is associated with alopecia
areata, which may progress to baldness; gluten intolerance is
more typically marked by thinning hair.
Make MSM your friend. MSM (methylsulfonylmethane) is a
sulfur-rich compound that aids keratin production. Keratin is
one of the primary proteins in hair. Consider at least 1,000 mg
daily.
Feed your follicles with silica. As we age, we lose silica,
diminishing our once beautiful, silky hair, soft skin, and strong
nails. My favorite source of silica is Alta herbal silica, which
contains 500 mg of horsetail extract. I recommend one to
three tablets per day. Horsetail extract can also rebuild teeth.
Depend on D. Vitamin D stimulates hair follicles to grow! Strive
for 2,000 to 5,000 IU daily.
Add aloe vera to your diet regimen. Aloe vera helps reduce
sebum. Sebum buildup is a common reason behind slow hair
growth. Aim for 1 to 2 ounces in 4 ounces of water.

HORMONE SOLUTIONS
Consider natural DHT blockers. Several natural compounds
block the conversion of testosterone into follicle-suppressing
DHT. They include saw palmetto, flaxseed, licorice root,
stinging nettle, EGCG, pygeum extract, and pumpkin seed oil.

STRESS SOLUTIONS
Root for rhodiola. Just 500 mg daily may help fight stress and
reduce hair loss. Best to take it early in the day because it can
be too stimulating for some people.

HAIR CARE SOLUTIONS

Avoid chemical-laden hair products. Shampoos, conditioners,
dyes, bleaches, and perms are often loaded with harsh
chemicals. Eliminate such chemicals as sodium lauryl sulfate,
which corrodes hair follicles. Also be on the lookout for
 diethanolamine DEA and cocamide DEA, which are
chemicals that can make your hair dry and unmanageable,
and parabens, such as methylparaben and propylparaben,
which act as estrogen-like preservatives. Avoid products that
contain alcohol as an ingredient, as alcohol is exceedingly
drying.

My favorite shampoo brands that are chemical-free include a

brand called Seven, available at 7haircare.com. I also like Aveda,
Kevin Murphy, Pureology, Chi, and Natulique Organic Hair Care.

Revere rosemary as a topical solution. One way to stimulate

follicles is by applying a few drops of rosemary oil to a natural
bristle brush, then brushing your hair one hundred strokes just
before bed. This is also wonderfully relaxing to the muscles
beneath the scalp! Alternately, massage your scalp with your
fingertips moistened with a couple of drops of rosemary
essential oil in a carrier oil, such as 1 tablespoon of jojoba.

LIFESTYLE SOLUTIONS
Avoid chlorinated and fluoridated water. Chlorinated and
fluoridated water can lead to breakage, clogged and irritated
follicles, and increased shedding. Consider installing a whole-
house water filter or a water filter in your bath or shower (see
Resources). Avoid overly hot showers as they can dehydrate
hair and strip away oils, leading to brittleness and falling out.
Avoid hair-ravaging drugs. Ask your doctor whether you can
take a more gentle alternative that may not have hair-
damaging effects. Prescription drugs are notoriously unkind to
hair.
Check your ferritin levels. The optimal level for both men and
women is 50 to 70 ng/ml. Ask your health-care practitioner to
order the test or order it yourself (see Resources).

THYROID SOLUTIONS
 Check with your doctor or naturopath about safe
alternatives to medications. Thyro-Key, which I helped to
develop, contains a number of synergistic glandulars (see
Resources). Check with your doctor or naturopath if you
suspect a thyroid-related hair loss.

TARGETED STOMACH ACID SOLUTIONS

Increase stomach acid. Take the HCL challenge. Simply take
a teaspoon of unpasteurized apple cider vinegar every
morning before breakfast. This wakes up your digestion and
lowers the pH of your stomach. If you don’t have peptic ulcer
disease, supplement with UNI KEY Health’s HCL+2 or any
HCL+2 supplement (hydrochloric acid with bile supplement)
with every meal that contains fat and protein. It’s best to take
it before you eat, but if you forget, take it as soon as you
remember.

If you took the acid test and had no burning with one capsule,
then increase it to two capsules with each meal. After two days of
doing this, if there’s no burning, then increase to three capsules per
meal. Keep increasing every couple of days until you feel a warmth
or burning sensation. Your dose will be one pill less than the dose
that gave you the burning.
If you are over age sixty-five, have had gastric surgery, or have
peptic ulcer disease, then pancreatic enzyme supplementation is a
must. I recommend Digesta-Key, taken with meals. If you also have
joint inflammation or autoimmune disease, you can take these
between meals for their anti-inflammatory properties. Do not take
between meals if you have peptic ulcers.

Like glowing skin, lustrous locks are an inside job. The right
nutrition, supplements, and even topical agents will go a long way in
helping you take charge and bring out your best looks, and that’s a
good thing because we’re on the way to reigniting your sex life.
CHAPTER 16

REIGNITE YOUR SEX LIFE

In this chapter, you’ll learn…

• Why sex in your seventies and eighties is your natural birthright

• How environmental chemicals interrupt hormone balance and
accelerate aging
• Why adrenal support is the backup for declining hormone output
as we grow older
• The basics on hormone replacement therapy
• Radical ways that diet, nutrients, supplements, and lifestyle
ramp up hormones

By right, we should all be enjoying sex far into our seventies and
eighties. In most cases, age is not the real culprit behind dwindling
desire; rather, it is the modern-day environment. Hormone-hijacking
chemicals and industrial pollutants are flooding the body with
endocrine-disrupting chemicals that can inhibit the production of all
hormones, including estrogen and testosterone, upsetting our
natural balance. To add insult to injury, a high-carb inflammatory diet
restricts circulation, which inhibits blood flow to sexual organs. This,
in turn, also restricts intimacy.
Rule #2 (Take On Toxic Overload) couldn’t be more relevant
when it comes to taking on your sex life. A whole new breed of
endocrine-disrupting chemicals has come into use; known as
xenoestrogens, these chemical imposters mimic estrogen in the
body. Poisonous infiltrators are spearheading a continual assault on
your health in the form of pesticides, plastics, solvents, automobile
exhaust, industrial chemicals, food additives, and environmental
pollutants. Xenoestrogens are a thousand times more potent than
the body’s natural estrogen, meaning your liver has to work
overtime to eliminate them. Even in the smallest doses, they can
wreak havoc with your natural estrogen receptors, and this results in
a slew of hormone-driven symptoms, such as diminished sex drive,
depression, headaches, brain fog, and accumulation of unwanted
body fat that can make us feel less than desirable and that can
dampen anyone’s sex drive.
But even if your desire is intact, you may find your sexual
response and sensitivity are not what they once were. You’re less
easily aroused and find yourself less sensitive to your partner’s
touch. Age-related changes in peripheral nerves, blood vessels, and
muscle tissue may play a role. Individuals with diabetes or
neurological disease may have similar nerve damage affecting their
sexual response. Fatigue, from hypothyroidism or insomnia and
other sleep problems, or from depression, may be a contributing
factor. Taking steps to correct these conditions may be all that is
needed to get your juices flowing again.
About 70 percent of healthy seventy-year-olds remain sexually
active, and there are a variety of ways you can also. Consider, for
example, that a strong pelvic floor improves sexual performance.
And the pelvic floor is exactly what it sounds like. It is quite literally a
floor of muscle that spreads across the bottom of your pelvic bones,
stretching like a trampoline from the pubic bone to the tailbone and
from side to side. Strong pelvic floor muscles support the bladder,
bowel, and uterus in women and help stabilize the hip joints.
In women, a lack of libido can also be related to vaginal dryness
that causes discomfort and lack of response, as well as low
testosterone levels. Even the use of sedatives, antihistamines, or
other commonly prescribed drugs can dry vaginal tissue. As levels
of estrogen decline, the vaginal walls begin to lose their elasticity
and become drier and thinner. Mucus secretions from the cervix
also decrease, and the vagina itself shrinks, becoming shorter and
narrower. The tissues of the bladder and urethra also become more
sensitive. These changes may cause pain during intercourse and
lead us to wonder whether our days of sexual pleasure are over.
Luckily, many things can be done to help you become the radically
sexy and sensual goddess you are meant to be throughout life!
For men, the leading sexual dysfunction is impotence, which
literally means “no strength.” Two major factors that contribute to
impotence: circulatory insufficiency and hormonal disorders.
Circulatory insufficiency is the most common cause of impotence in
men. Arteriosclerotic plaque on the walls of penile arteries can
result in diminished blood supply to the penis. Clearly, keeping the
arteries free of plaque is not only good for the heart, it’s also good
for sexual performance. For optimal sexual functioning, the adrenal
glands in both sexes, as well as testicular function in men, must be
supported.

ADRENAL POWER
As we age, nature doesn’t simply turn off our hormones and expect
us to compensate with synthetic hormone replacement therapy. A
natural backup system is in place, consisting of the adrenal glands
and our own body fat, both designed to make up for the declining
hormone output.
The adrenals also work in tandem with the thyroid to maintain the
body’s energy levels, and surplus energy is exactly what you are
after for peak sexual performance. However, the years of enduring
the stress of modern-day living severely compromise the ability of
this secondary system to function at optimal levels. When the
adrenals burn out, so does your sex drive. If you’re tired when you
get up and spend the better part of your day spiking your
overworked adrenal glands with caffeine, nicotine, and sugar just to
get through another day, there’s not much energy left to spike you
into sexual action in the evening.
Underproduction of thyroid hormones, known as hypothyroidism,
can also lead to fatigue and loss of libido. Again, the lack of energy
necessary for peak sexual performance and enjoyment is missing in
anyone suffering from hypothyroidism.

SEX DE-STRESSES STRESS

A fulfilling sex life enhances physical, as well as emotional, health.
Sex is just plain good for us. Plus, as a bonus, sex helps relieve
stress. By doing so, it may also enhance the body’s immune
function. The stress response involves a reduction in T cell count
and beta endorphin levels. T cells are immune cells that fight off
invading germs or other foreign bodies. Endorphins are brain
chemicals that help us tune out pain. They’re produced in large
numbers during strenuous exercise and during sex. When stress is
reduced, endorphin and T cell production increase. Therefore, by
alleviating stress, sexual activity can enhance immunity and reduce
pain. The increased endorphin production that results from sexual
activity may explain why it tends to relieve back pain and arthritis. In
addition to blocking pain, endorphins also produce feelings of
euphoria and exhilaration.

HORMONE THERAPY PRIMER

Hormones virtually influence everything we think, feel, and do.
Despite that, we really don’t know much about their intricate
workings. The key is to figure out what is “just right” in the most
effective forms to defy aging while sustaining energy, maintaining a
healthy libido, and feeling an overall sense of well-being. Simply
put, we need to restore our hormones to more youthful levels so as
to reverse declining hormones as we age, and we need to know
how to do it safely.
Regardless of how complicated it may seem; hormone
replacement therapy is unquestionably one of the best age-defying
strategies. Let’s unravel the seemingly mysterious world of
hormones because the more you understand, the better you’ll be
able to utilize them to offset aging.
BIOIDENTICAL HORMONE THERAPY
“Bioidentical” hormones—hormones precisely identical to those
found in the human body rather than synthetic hormones extracted
from horse urine—include estrogens, progesterone, and
testosterone. Bioidentical hormones are becoming increasingly
popular because they are considered safer and more effective than
the synthetic version. Derived from such plants as wild yams and
soybeans, these plant molecules are converted in the lab to
testosterone, estrogen, and progesterone. Today, bioidenticals
come in many different shapes, sizes, and delivery systems. There
are creams, pills, patches, lozenges (sublinguals, such as troches),
gels, injections, and pellets. While all these choices are good news
for the consumer, they are definitely bad news for Big Pharma.
Pharmaceutical companies can’t patent bioidentical hormones so
there has been a lot of unfounded negative publicity surrounding
them.

TESTOSTERONE
Testosterone is the master hormone of desire, or the assertive
hormone. It’s what gives you your zest and drive. As the principle
hormone in the androgen hormone group, it is most often
associated with men, though it serves key functions in both sexes.
This powerful sex regulator governs sex drive, bone mass, fat
distribution, muscle size and strength, and red blood cell production.
It also is important for heart health, cognitive function, and overall
well-being. And it starts to drop by 1 to 2 percent each year,
beginning at age thirty, for both sexes.
In men, “low T” is characterized by erectile dysfunction, libido
drop, and weight gain. Without enough testosterone, putting on (and
keeping) that lean body mass is much more difficult. In women,
flabby muscles, low sex drive, and even osteoporosis can result.
Adding insult to injury, low testosterone can also create overall
weakness, stiffness, pain, nervous exhaustion, irritability, and
profuse sweating, with intolerance to heat. Thankfully, all these
conditions and symptoms of low testosterone can easily be
resolved.

ESTROGEN
When your estrogen is in balance, it’s magic, helping your libido,
your complexion, and your brain, and enabling you to feel calm and
in focus. We commonly think of estrogen as a single hormone, but it
is actually a group of hormones: estrone (E1), estradiol (E2), and
estriol (E3). Both sexes produce these various versions of estrogen:

Estrone (E1). The only estrogen the female body makes after
menopause; when in excess, estrone has been linked to both
endometrial and breast cancer. Low levels of estrone may
lead to the development of osteoporosis, and symptoms
include fatigue, low libido, and depression.
Estradiol (E2). The most potent of the three estrogens, it’s the
most common type in women of childbearing age. Although
estradiol treatment can be useful as hormone replacement
therapy after menopause, the side effects may cause breast
tenderness and/or weight gain, and an increased risk of
uterine cancers.
Estriol (E3). The weakest form of estrogen in the body, it is
known as the anticancer estrogen. Evidence suggests that
estriol offers many of the benefits of traditional estrogen-
replacement therapies without significantly increasing the risk
of breast or ovarian cancer. When taken for more than ten
years as a topical treatment, estriol can induce potent
antiaging effects. Women using estriol therapy found that it
demonstrated remarkable improvement in vaginal dryness as
well as improvement in skin quality.

Estrogen deserves credit for serving many functions in

maintaining health. It acts as a powerful antioxidant that fends off
the growing number of precarious free radicals trying to harm your
DNA. Estrogen receptors line the blood vessels, contributing to that
rosy, vibrant glow you want by guarding arterial linings, so blood can
move along without being impeded. It also helps lower LDL and
raise HDL cholesterol levels.
Estrogen also aids in collagen production to keep your skin firm
and toned as it supports hyaluronic acid production for moisture-rich
skin. Besides giving your bladder tissues elasticity, estrogen has
receptors in your bone to enhance your body’s use of calcium and
to reduce loose teeth, cavities, and soft bones. In salivary hormone
testing, estrogen should be in a 30:1 ratio in favor of progesterone.
Your estriol levels should be more dominant, typically in an 8:1 ratio
over the other two estrogens.
The breaking down process of estradiol into estrone and
estrogen metabolites helps the body to maintain estrogen balance.
Among the hundreds of jobs of your hardworking liver is to
inactivate unneeded estrogen and expel it from the body through
the bile, urine, and stool. That’s why congested bile and poor
digestion can contribute to estrogen dominance.
Adequate estrogen is also a surprising weight-loss catalyst.
When your estrogen levels are low, the body cannot synthesize
choline, a key slimming nutrient that produces low-density
lipoprotein, which escorts fat out of the liver.

PROGESTERONE
Progesterone counters excess estrogen’s negative and often
irritating side effects. Progesterone is touted as the feel-good
hormone because it is up to twenty times more concentrated in the
brain than in the bloodstream. Low levels of progesterone are
associated with bone thinning, excess facial hair in women, and
male-pattern baldness in men. Progesterone is vital for regulating
the sleep cycle, as well as boosting immunity and brain function. So,
it’s no surprise that an imbalance of progesterone can lead to
classic symptoms associated with aging, such as “brain fog,” mood
swings, and a decreased quality (and quantity) of sleep.
As a natural antidepressant and diuretic, progesterone helps
stabilize blood sugar levels and for women can prevent those
whiskers on your chin. If you’ve ever wished for a “magic bullet” for
your hormone woes, you’ll be glad to know that natural
progesterone could be your answer. Progesterone is deficient in
practically every female I test from age eighteen to eighty. Many
women simply aren’t producing enough in their body because they
lack the nutrient precursors zinc and vitamin B6.
Without sufficient progesterone, the adrenal cortex can secrete
the androgen hormone androstenedione as an alternative chemical.
This steroid is associated with some male characteristics, one of
which is male-pattern baldness. When your progesterone level is
raised, your androstenedione level will gradually decline.
Progesterone also contributes to activating osteoblasts, those
bone builders critical for a strong stature and graceful appearance.
Keeping progesterone in a 300:1 ratio with estrogen is vital. When
you have a balance of progesterone in your system, you should
have a sense of tranquility and experience less anger and irritability,
so common with excess amounts of estrogen.

DEHYDROEPIANDROSTERONE (DHEA)
The adrenal cortex makes small amounts of all the sex hormones
but makes large amounts of dehydroepiandrosterone (DHEA) in
both men and women. DHEA is intimately tied to the metabolic
processes that yield progesterone, estrogen, testosterone, and
cortisol. Cholesterol is the originating molecule for all these
compounds, including pregnenolone (the grandmother of
corticosteroid hormones) and DHEA (the mother of corticosteroid
hormones).
Taking nonprescription doses of DHEA or pregnenolone is
claimed to confer all kinds of health benefits on users, including
protection against aging, burning muscle pain, depression, fatigue,
stress, diabetes, lupus, and cancer. The problem with taking high-
dose DHEA and pregnenolone is that they are hormones involved in
little-known biochemical interactions, which means that each has a
wealth of potential side effects. The most serious potential side
effect is the stimulation of breast cancer because DHEA can raise
estrogen levels.
 This is why some individuals elect to boost the adrenal glands
that secrete these hormones in lieu of taking DHEA.

HUMAN GROWTH HORMONE (HGH)

Human growth hormone (HGH) is secreted by the pituitary gland
and plays a crucial role as we age. It is most known for the spurring
of growth in both children and adolescents, but there is increasing
interest in supplementing with this hormone to decrease the
negative effects of aging. HGH strengthens bone density, helps
build muscle mass, repair muscle tissue, and is the great white
shark of fat burners. HGH also reverses the hormone
dihydrotestosterone (DHT), a more potent form of testosterone,
often the culprit for thinning gray hair in both sexes, and stimulates
the production of growth factors, amino acids, and nutrients—raw
materials for the growth of hair from the hair follicles. Symptoms of
low HGH include anxiety, depression, low libido, high body fat,
muscle loss, and high blood pressure. HGH supplementation is
available in sprays, gels, and homeopathic forms.

TARGETED SOLUTIONS
Testing Solutions
When you know what your hormone levels are, you can then seek
targeted and appropriate treatment, if you need it, on an
individualized basis. The test result also gives you a baseline with
which later test results can be compared, so you can monitor your
hormone levels over time. Although any individual hormone level
can test in the “normal” range, it is your complete hormonal profile
that tells the story. You need to work with a knowledgeable health-
care practitioner and test your hormones at least every three
months. If you can’t commit to that, then don’t start.

Seek salivary hormone testing. Saliva testing is often

considered more convenient than blood testing for
 establishing accurate hormone level baselines and
determining changes in hormone replacement therapy (HRT).
When testing for hormones with a salivary hormone test, aim
for these optimally healthy ranges:

Ratio of progesterone to estradiol. It is most optimal at

30:1 for relief of such symptoms as weight gain, irritability,
anxiety, hot flashes, and night sweats.
Progesterone levels. Low levels can result in premature
aging, bone loss, and weight gain. Ideal level for both men
and women is 5 to 95 pg/ml.
Estradiol levels. High amounts can result in mood swings,
memory fog, and anxiety. Ideal range for women is 1 to 4
pg/ml; ideal range for men is 5 to 25 pg/ml.
Testosterone levels. Important for healthy libido, energy
levels, and forming lean muscles. Ideal levels for adults:
borderline 6 to 9 pg/ml, normal 10 to 38 pg/ml.
DHEA levels. Significant in memory function of
postmenopausal women. Ideal range for adults: 3 to 10 g/ml.
Morning cortisol levels. Important as a stress indicator.
Ideal range for adults: 13 to 24 nM.
Blood tests can also give a snapshot view of your
hormones. Aim for these optimally healthy ranges:
Estradiol 50 to 100 pg/ml
Progesterone 1.4 to 2.0 ng/ml
Testosterone 270 to 1,070 ng/dl
DHEA 160 to 250 ug/dl

DIET AND NUTRIENT SOLUTIONS

Eat to increase sexual satisfaction. The Radical Longevity
Program focuses on warming foods rather than cooling foods.
Warming foods are believed to nourish sexual energy and
support the organs that govern sexual vitality. The plan’s
ample section of beans, green leafy vegetables, and seeds
(such as hemp and flax) also feed sexual energy. These
 contain the germ of life and are an excellent source of zinc,
which is a precursor to progesterone and is found in
abundance in seminal fluids. Seafood, especially oysters, are
another prime zinc-rich food. Artichokes and mushrooms,
which appear in many of the recipes, have been noted to
have aphrodisiac properties, most likely due to their high level
of phytonutrients. The plan’s signature staples (e.g., the
Longevity Blaster and the Cranberry Elixir, here and here)
contain such spices as cinnamon, ginger, and cardamom,
which are considered to be aphrodisiacs due to their warming
and gentle stimulating nature.
Feast on the right kinds of fats. The omega-6 fats, as detailed
in Rule #5: Activate Cellular Rejuvenation, help balance your
hormones and keep them in check by producing
prostaglandins that regulate sexual response. Insufficient
prostaglandins due to lack of the omega-6 essential fatty acid
can result in sexual dysfunction. Along with the plan’s hemp
seed oil, black currant seed oil, evening primrose oil, and
borage oil are all excellent sources of gamma linoleic acid
(GLA). They provide specific fatty acids that produce
heightened sexual response. Spirulina is also rich in GLA and
is an excellent source of complete and highly digestible
protein. It has been used to treat decreased libido and
impotency. Omega-6 is vitally important to both your
metabolism and the health of your cell membranes. Our
cellular membranes are embedded with thousands of
hormone receptors. When these membranes become
damaged by processed fats, the hormone receptors also
become damaged.
Continue to love your liver. Do keep in mind how important it is
to support your liver so that it can produce enough quality
bile, which is necessary to transport excess hormones out of
the body. Liver-healing foods are found throughout my
Radical Longevity Program precisely because of this.
Power up with potent vitamins and minerals. Some of your
most powerful allies for sexual vitality are vitamins and
 minerals, including vitamins A, C, and E and manganese,
selenium, and zinc. Many of the proteins, fruits, and
vegetables in the plan include excellent sources of all these
nutrients, which help in a variety of ways to improve sexual
function. Vitamin A is richly found in yellow fruits and
vegetables, fish, and dairy products. The best food sources
for vitamin B complex are the legumes while foods rich in
vitamin C include broccoli, citrus, fruits, and berries. Good
food sources of vitamin E are sweet potatoes, organ meats,
and cold-pressed oils. Nuts and seeds are rich in manganese;
selenium is found in nuts, sesame seeds, and fish. Zinc is an
incredibly important mineral for sexual prowess. It is vital to
both the production of progesterone and testosterone. The
ability to absorb zinc declines with age. Besides being in
seafood, it is found in mushrooms, eggs, soybeans, and
seeds, especially pumpkin. All these nutrients also support
the adrenal and thyroid glands for optimal sexual functioning.

ADRENAL AND THYROID SOLUTIONS

Shake MORE salt. Yes, you read that right. Most of us are
sodium deficient and the right type of sodium, such as Celtic
and Himalayan salt, can support adrenal function and help
your body better cope with stress. It is recommended to take
¼ teaspoon of salt in ½ cup of warm water first thing in the
morning.
Sip an adrenal cocktail. I have recommended this for years for
my overstressed and overworked clients. Mix together 4
ounces of freshly squeezed orange juice, ¼ teaspoon cream
of tartar, and ¼ teaspoon of Celtic sea salt. Bottoms up! The
need for vitamin C skyrockets while under stress. Cream of
tartar is rich in potassium and works as a blood cleanser to
decrease toxic load and nourish the adrenals. The sea salt is
an important electrolyte, which are often depleted in stressed
individuals with tired adrenals.
Lights out. Try to be in bed by ten p.m. when your cortisol levels
 diminish to their lowest levels (three hours after sunset), and
to give muscle-building growth hormone a fighting chance to
properly release.
Go barefoot. Going barefoot on your lawn or at the beach for at
least fifteen minutes a day can help your body get grounded.
When you are grounded, you discharge chaotic energies and
absorb healing electrons from Mother Nature, soothing
adrenal exhaustion and inflammation.
Get the chill pill. Magnesium is your tranquilizer in a bottle. It
combats anxiety and stress-related symptoms in both the
body and the mind. Notoriously deficient as we grow older, it
works in tandem with vitamin B6.

TESTOSTERONE SOLUTIONS
Who needs Viagra? A variety of herbs have been shown to
enhance libido, primarily by stimulating testosterone
production. Try to find formulas that include one or more of
these ingredients: damiana, horny goat weed, yohimbe,
Mucuna pruriens, and Tribulus terrestris.
Go for ginseng. The testosterone-booster Panax ginseng taken
over a period of three months can significantly thicken the
vaginal mucosal lining. Women have reported no discomfort
during sexual intercourse as well as the end of vaginal
dryness. The dosage is suggested at 100 mg of a
standardized ginseng extract, taken three times daily.
Seek saw palmetto oil. Saw palmetto is a remarkable
supplement best known to support prostate health, but it can
also even out testosterone. It is filled with beneficial fatty
acids and contains chlorophyll, lutein, and lycopene. I
recommend a dose of 320 mg per day.

ESTROGEN SOLUTIONS
Eat your estrogen. Flaxseeds help modulate estrogen and can
balance either high or low levels. Take 1 to 2 tablespoons of
 flaxseeds daily.
Vary your veggies. The Radical Longevity Plan’s recommended
cruciferous vegetables, such as Brussels sprouts, cabbage,
cauliflower, broccoli, and kale, contain compounds called
indoles that help facilitate estrogen metabolism. The product
dindolylmethane (DIM) can help remove both xenoestrogens
and excess estrogens from the system. I suggest 200 to 300
mg daily.
Consider the trifecta of choline, methionine, and inositol. At
a dose of 500 mg each per meal, these three lipotropic
superstars break down estrogen in the liver to nontoxic estriol.
With the proper balance, these powerful B vitamins can
accelerate fat burning, as well as decongest a fatty liver.
Fill up on fiber. Aim for at least 35 g a day from your veggies,
nuts, seeds, and legumes. Fiber ties up excess estrogens and
escorts them out of the system.
Rescue hormones with helpful phytoestrogenetic herbs.
Red clover, ginseng, black cohosh, hawthorn berries, wild
yam root, chasteberry (Vitex agnus-castus), and licorice root
all have strong, estrogen-like qualities. Try a blend of
Ayurvedic herbs, such as haritaki (a rich source of vitamin C,
which also acts as an adaptogen and rejuvenator), licorice,
and shatavari (well known as a natural source of estrogen).
Get rid of environmental estrogen mimics. Avoid personal
care products that contain endocrine disruptors, such as
parabens phthalates. Use glass instead of plastic, waxed
paper instead of plastic wrap. Wash your hands after handling
gas, cash register, or ATM receipts, which have surprisingly
been found to contain high levels of BPA.

PROGESTERONE SOLUTIONS
Balance estrogen with progesterone. This will improve libido,
enhance the immune system, increase hair on the scalp,
elevate the metabolic rate with resulting weight loss, act as a
natural diuretic, boost the thyroid, and stimulate the
 production of bone, while relaxing smooth muscles and
promoting the strength of the myelin sheath. I personally
prefer the use of transdermal creams, which can bypass the
liver. A bioidentical progesterone cream can help thwart
hormonal weight gain, revive vitality, and spark your sex drive
by balancing your progesterone/estrogen levels. Look for
products that contain the recommended 20 mg of natural USP
progesterone from wild yam. Women find it helpful to mimic
the natural cycle by taking it from the twelfth to the twenty-fifth
day of the calendar month, along with some natural estrogen.
Note: As therapeutic as progesterone can be for most
women, it may be contraindicated for some. Please check
with your health-care practitioner to be sure it’s right for you.

DHEA SOLUTIONS
Get a DHEA boost. Pregnenolone may be helpful as a
supplement to your diet because it is a hormonal precursor to
DHEA. Once daily with a meal, take 5 mg of pregnenolone
along with 5 mg of biotin, which will optimize the conversion of
this “mother hormone.” You can also try a DHEA supplement.
The dosage is anywhere from 5 to 50 mg per day. It is
important to go slowly when starting this supplement. Cut
back if you experience palpitations or facial hair growth
(especially if you are a female).

PRACTICE THESE PLEASURE PRINCIPLES

Use it or lose it. Regular intercourse helps increase blood flow
to the vaginal tissues, which improves tone and natural
lubrication. Older women who have remained sexually active
throughout their lives seem to have fewer problems with
vaginal dryness. Loving, relaxed foreplay can increase natural
secretions, and the use of unscented lubricants, such as
MoisturePom, a natural personal lubricant that contains
pomegranate extracts and soothing oils (see Resources),
 pure aloe gel, vitamin E oil, or even borage oil during foreplay
can reduce irritation and pain. Natural progesterone cream
applied directly to the vagina can help dryness dramatically. A
sensitive, patient lover can be a woman’s best friend. Women
without sexual partners can use self-stimulation to promote
vaginal secretions and reduce dryness.
Take sex to a new level with niacin. Niacin (vitamin B3) is used
to dilate blood vessels, which improves arousal in both
women and men. Proper blood flow and circulation in the
genitals is necessary for arousal and heightened pleasure.
Start slowly at 250 mg at bedtime, then increase gradually to
1 to 2 g daily in divided doses. The form best tolerated is
inositol hexanicotinate. Endur-acin, a slow-acting, time-
released niacin, is typically available in three strengths—250
mg, 500 mg, and 750 mg—for easy compliance for those that
need higher amounts.
Prime your pelvic floor. A massage tool known as the Serenity
TMT (see Resources) can help stretch the pelvic floor muscle
and release trigger points. This tool can aid in abating
bladder, bowel, and sexual dysfunction symptoms while
relieving pressure or pain related to the pelvic girdle, tailbone,
or genitalia. Kegel exercises can help strengthen the pelvic
floor. To identify the right muscles, stop urinating midstream.
You just used your pelvic floor muscles! To do Kegels, the
Mayo Clinic suggests you contract your pelvic floor, keep it
contracted for five seconds, then release and relax the
muscles for five seconds. Do this for four or five repetitions.
Over time, build up to ten-second periods of pelvic floor
contraction, followed by a ten-second period of relaxation.
Enhance the encounter. The sense of smell can be stimulated
by the use of essential oils. Aphrodisiac oils include jasmine,
ylang-ylang, cinnamon, aniseed, clove buds, ginger, nutmeg,
peppermint, pepper, and rose. Drops of these oils can be
placed onto the mattress. To further enhance the
aromasphere, orange, magenta, and purple decor are said to
 increase arousal.
The PRP “O-shot” solution for female sexual dysfunction.
The PRP Orgasm Shot (O-shot) is a safe, drugless procedure
in which one’s own platelet-rich plasma is injected in the
female genitalia area. Treatments are long lasting, often up to
two years. Women who have had the procedure report
improved urinary control along with an increase in sexual
drive, natural lubrication, and stronger orgasms. Consult your
gynecologist or local medi-spa for recommendations.
ThermiVa is a radiofrequency treatment for women. This
painless treatment essentially warms the vaginal tissues in a
way that induces the tissue to produce and remodel collagen,
which firms and strengthens your soft tissues, including those
that support the bladder. It remodels the shape and structure
of the entire vaginal area and improves blood flow, which in
turn improves nerve sensation and perception of both sexual
pleasure and the signal for urination. There are typically three
treatments that last up to thirty minutes in length, and there’s
no downtime afterward, so you can resume normal activities
immediately following. Once you finish the three initial
treatments, a yearly maintenance treatment is often
recommended. Consult your gynecologist or health-care
practitioner for recommendations.

A satisfying sex life can enhance all aspects of health. When you
attain balance in your diet and lifestyle, you restore your body’s
homeostasis, which ultimately leads to a positive attitude, a fit body,
and nurturing intimacy. You’ve learned how radical longevity can
make a dramatic difference in many areas of your life, and believe it
or not, there are even more leading-edge enhancements to explore
in the next chapter.
CHAPTER 17

TAKING IT TO THE NEXT LEVEL

In this chapter, you’ll learn…

• Why your biology is not your biography

• The keys to prolonging the longevity of your cells
• About safe stem cell therapy you can do in the privacy of your
own home
• Why PRP is an incredible healing elixir for your skin, hair, joints,
muscles, and tissues

HERE’S THE THING ABOUT AGING: THE SCARY STATISTICS SHOW THAT AFTER
YOU turn sixty, your risk of dying doubles every eight years, so by
the time you turn sixty-eight years old, your risk of dying is double
what it was when you were sixty, and your risk of dying at seventy-
six years old is double what it was at sixty-eight years, and so on.
The snowball of changes happening in your life are happening at
the cell level as well. Over time, through toxin buildup, glycation,
and other factors, your DNA gets damaged, presenting as
shortened telomeres, which eventually lead to genetic mutations,
malfunctions, diseases, and even death.
But you can stop that snowball before it even starts and get
things going in the right direction. In this chapter, we’ll go over
exactly what your cells need in their environment to thrive and keep
your body humming along with drugless solutions, from stimulating
your own stem cells to groundbreaking new research on powerful
cell level antioxidants.
YOUR GENES ARE NOT YOUR DESTINY
Good or bad, your genes are set in stone. Fortunately, all you’ve
inherited is the potential for disease or health. The bottom line is
that, despite what you’ve previously been taught, your genes are
not your destiny. Your environment, both inside your cells and
outside your body, plays a major role in your gene expression; this
is called epigenetics. Changing your environment reprograms your
DNA for health and radiance, no matter how many years you have
under your belt.

GENETIC IMPOSTERS
A young woman who was recently married decided to make a roast
to impress her new husband. She carefully cut both ends off the
roast before placing it in the roasting pan. Curious, her husband
asked her why she did that. She replied that it was the way her
mother had always done it. She called her mother and asked her
why she cut the ends off her roasts. Her mother explained to her
that was the way her mother had always done it. When she asked
her grandmother why she did it, her grandmother explained that the
roasts never fit in the only roasting pan she owned, so she cut the
ends off to fit it into the pan.
This example isn’t just about the roast. It’s about the lifestyle
choices and habits that are often handed down for generations
without being questioned. When they’re unhealthy enough to cause
illness and disease, it’s assumed the disease was inherited and
genetic, which simply isn’t the case. For instance, only 5 to 10
percent of all cancers are genetic, which implies that the answers
are found in the environment of the cells.

FIND YOUR TRIGGERS

The science of epigenetics says, “If genes load the gun, then
environment pulls the trigger.” With over eighty-three thousand
chemicals in our environment, and only about two hundred of them
being studied according to the Environmental Protection Agency’s
(EPA) standards, it comes as no surprise that there are plenty of
triggers for unhealthy aging and disease we unknowingly come in
contact with every day.
Stories abound of communities riddled with cancers that have
discovered they were built on toxic sites, and the water they drink
and bathe in is contaminated with cancer-causing chemicals. The
food we rely on to feed our families is being sprayed with chemicals
that cause cancer and autoimmune diseases. There are chemicals
in every household product, from furniture to toothpaste, that are
known to cause cancers, autoimmune diseases, and other
“incurables.”
The environment your cells are in is affected by your total toxin
load, nutrient deficiencies, cellular pH, how much you sleep and
exercise, how negative or positive your thoughts are, how much
stress you are under (and for how long), and many other factors that
can lead to premature aging and chronic diseases that have no
known cure. It’s up to each of us to find our triggers, disarm them,
and reprogram our DNA.

ARE TELOMERES THE KEY TO RADICAL LONGEVITY?

At the heart of every cell in your body is its nucleus, where your
genetic code is stored in the form of double-stranded DNA
molecules called chromosomes. At the end of each of these
chromosomes are your telomeres, which tell us a lot about how well
we are aging.
Telomeres are like caps at the end of chromosomes that keep
them from fraying or sticking to one another, which would damage
or lose valuable genetic information. Each time a cell divides, the
telomeres get shorter. Think of a wick on a candle; when it gets too
short, it can no longer do its job. When telomeres get too short, the
cell can no longer divide, so it becomes inactive or dies. The shorter
your telomeres, the higher your risk of unhealthy aging, chronic
diseases, such as cancer, and even death. According to research
by geneticist Richard Cawthon from the University of Utah, people
over age sixty with shortened telomeres are three times more likely
to die from heart disease and eight times more likely to die from
infectious diseases than are those with longer telomeres.
But how do we preserve our telomeres? One promising option
may be with encouraging production of an enzyme called
telomerase. This enzyme adds length to the ends of telomeres and
protects them from wear.
Telomerase seems to be a double-edged sword, however. After a
cell becomes cancerous, it protects itself by making more
telomerase enzyme, so it can continue to grow quickly without
shortening its telomeres. Scientists are looking at measuring
telomerase as a way to detect cancer and are looking at ways to
block its activity to encourage cancer cells to die. The unfortunate
and dangerous side effects of this type of therapy include premature
aging, impaired fertility, slow wound healing, and inhibition of the
production of blood cells and immune system cells. Interestingly,
when researchers have taken normal cells and caused them to
divide beyond their normal limits while giving them ample amounts
of telomerase, these cells don’t become cancerous.
When chronological age, telomere length, and gender (women
statistically live longer than men) are factored in together, it turns
out that these combined factors only account for 37 percent of the
increased death risk. The other 63 percent is found in the
environment.
Scientists believe that chronological age, telomere shortening,
gene mutation expression, AGEs, and oxidative stress from free
radicals all work together to cause unhealthy aging and premature
death. So, it follows that as we change our diet and cooking
methods to reduce AGEs and eliminate as many environmental
toxins as we can, and supplement with powerful antioxidants, we
can naturally increase telomerase and protect our DNA from
damage.

STEM CELLS—YOUR BODY’S OWN DNA DAMAGE CONTROL

Your body is constantly renewing and repairing itself, and much of
that process is thanks to stem cells. Stem cells have unlimited
potential and can be used to build a variety of different tissues,
depending on what your body needs at the time. We are focusing
only on adult stem cells because they are the focus of the safe,
natural therapies available to us for at-home use.
Adult stem cells are made throughout your life, but production
slows down as you get older. These cells are undifferentiated and
basically lying dormant, waiting until your body calls them into action
for a specific purpose.
Once your body calls on the stem cells for a specific purpose,
they begin growing and dividing indefinitely, turning into whatever
tissue is needed. Scientists have found evidence of stem cells in the
brain, liver, skin, muscles, bone marrow, blood, and blood vessels.
They heal your skin wounds, and they can even regenerate an
entire organ!

WHY I AVOID THE STEM CELL CONTROVERSY

As research into stem cell therapies grows, the controversy around
them deepens. The oldest controversy is around embryonic stem
cells because harvesting these cells means a fertilized egg cannot
continue to develop into a fetus. Once the stem cells are harvested,
researchers often put them into animals, which is another ethical
issue. These are the reasons why, in many countries, it is illegal to
produce embryonic stem cell lines, and why I don’t endorse
pursuing these avenues.
Some stem cell therapies are expensive, ineffective, illegal, or
even dangerous. A variety of antiaging treatments derived from
stem cells claim to be the “fountain of youth.” I cannot emphasize
enough the importance of doing your own research into the safety
and effectiveness of those types of therapies, none of which I
endorse in this book.
What I see as being most beneficial is to naturally encourage the
production of your body’s own adult stem cells. Fortunately, this is a
process that is safe, effective, and relatively inexpensive. Changing
what you eat, how you eat, and taking nutritional supplements
nourishes and stimulates your body to heal itself, without risk or
harm.

PRP—THE FUTURE OF RESTORATIVE THERAPY

Platelet-rich plasma (PRP) is an exciting new therapy to repair
damaged tissues and rejuvenate sagging, wrinkled skin and much
more. PRP can repair your joints and relieve back and neck pain—
without invasive surgery. Professional athletes are using it to heal
from sports injuries at a much faster rate than they would with
surgery. Studies show its effectiveness with arthritis, inflamed
tendons, torn muscles, injured ligaments, damaged joint cartilage,
degenerated disks, and knee osteoarthritis. To me, this isn’t even
the most exciting part.
There are stem cells circulating in your blood that are captured in
PRP that produce high levels of the telomerase enzyme, making it
available to the tissues that need them the most.
A small amount of your own blood is drawn, and the tube is
placed in a centrifuge to spin it to separate out the red blood cells.
What’s left is plasma with a high concentration of platelets. As you
may be aware, platelets are your blood clotting factors, but they also
have another important function. Platelets are rich in about seven
different human growth factors, which are critical for repairing
wounded tissues. When platelets congregate around an injured
area, they attract stem cells, which go to work multiplying at a rapid
pace to repair and rejuvenate the damaged tissue.

METHYLATION AND MTHFR MUTATION

Methylation is a big deal; every cell in your body uses it. It’s how we
repair our damaged cells, process toxins and hormones, keep our
DNA healthy, break down and use B vitamins, help the liver to
process fats, activate and regulate our immune systems, reduce
inflammation, and balance our neurotransmitter levels. Methylene
tetrahydrofolate reductase (MTHFR) is an enzyme that is critical for
proper methylation.
It is estimated that more than 40 percent of the world’s
population has at least one MTHFR gene mutation. When the
MTHFR gene is mutated and switched on, it affects how well every
cell in your body is able to get rid of toxins and repair itself, and
whether each cell is able to fight off disease. The more MTHFR
mutations you have, the less the MTHFR enzyme is able to do its
job, and the more this can negatively impact your health. Depending
on how many MTHFR gene mutations you have, your body’s ability
to detoxify can be impaired by as much as 90 percent.
MTHFR gene defects also have been linked to more than sixty
different chronic health conditions, including heart disease,
Alzheimer’s, depression, blood clotting disorders, birth defects,
thyroid diseases, and certain cancers. In the past two decades, the
MTHFR gene mutation has been studied for its role in more than six
hundred medical disorders. But just because you’ve been tested
and found to have these gene mutations, doesn’t mean you’ll get
these diseases. Changing your cellular environment for the better
can change the expression of these gene mutations, effectively
muting them or turning them off completely.

THERE’S NO METHYLATION “MAGIC PILL”

Simply having the gene doesn’t mean you’re in hot water with your
health. However, just supplementing with missing vitamins used in
methylation doesn’t keep you from having the MTHFR gene
mutations switched on. There’s no magic pill for gene expression.
As MTHFR knowledge has grown, so has misinformation.
Countless articles have been published saying it’s just folate
(vitamin B9), vitamin B12, vitamin B6, or riboflavin (vitamin B2)
deficiency, and that getting your levels of these vitamins back to
normal will solve the whole problem. While it is true that methylation
defects are associated with deficiencies in these vitamins, it doesn’t
address the underlying reasons for those deficiencies.
If your diet is the reason for the vitamin deficiencies, then you’ll
also be low in zinc, magnesium, and other minerals essential for
proper methylation, not to mention the essential fats needed to
rebuild healthy cells. You may also have a high enough toxic load
from not being able to detoxify that a cleanse is needed to relieve
the toxic burden from your liver and your cells before methylation
can take place normally.

TARGETED SOLUTIONS
Diet and Supplement Solutions
Rescue your DNA with resveratrol. We’re taking another look
here at resveratrol through the lens of DNA. This potent plant
antioxidant has been found to slow—or even stop—the
progression of Alzheimer’s disease in some people. It works
by preventing damage to the DNA of brain cells. Resveratrol
also reduces the inflammation associated with heart disease
and protects the heart and brain during episodes of oxygen
deprivation, including heart attack or stroke. Resveratrol
works by activating your own antiaging genes, notably the
sirtuin 1 DNA repair survival gene.

The big issue is that most resveratrol on the market today has
limited (or no) bioavailability in humans. However, according to the
results of a twelve-week study published in Experimental
Gerontology, Longevinex “activates nine-fold more longevity genes
than plain resveratrol.” When taking Longevinex, a dose of 100 mg
per day is recommended (see Resources).

Enjoy the benefits of resveratrol and red wine. Resveratrol is

a thousandfold more concentrated in red wine than in grape
juice because of fermentation. When selecting red wine, be
sure to select only organic, pesticide-free wines.
Give a nod to NAD, the coenzyme you can’t live without.
Nicotinamide adenine dinucleotide (NAD) delivers the energy
released from glucose and fatty acids to your mitochondria.
 New research shows that NAD fuels the activity of sirtuins
and has a unique ability to protect tissues, induce DNA repair,
and increase life span. One of the easiest ways to naturally
boost NAD levels is exercise, as it induces our muscles to
produce more mitochondria. Intermittent fasting as well as
eating such foods as fish, cremini mushrooms, and green
vegetables are other ways to increase your NAD levels.
Astragalus is awesome for graceful aging. Researchers have
discovered that an extract of astragalus, used in Traditional
Chinese medicine for centuries, is now used in longevity
medicine due to its ability to turn on telomerase activity,
thereby effectively lengthening the shorter telomeres. The
supplement I like best is Astragaloside IV (AG-IV), with a
recommended dose of one capsule once or twice daily.
Protect your telomeres with EGCG. Green tea extract (EGCG)
protects telomere length and cell damage by hunting down
free radicals. Suggested dosage is 250 to 500 mg daily.
Give yourself a cellular tune-up with antioxidants. As you
now know, a major cause of unhealthy aging is still oxidative
stress. Look to foods and supplements rich in antioxidants,
such as colorful fruits, vegetables, nonirradiated spices, and
even mold-free organic coffee. Once again, be sure to avoid
processed foods, sugar, flour, trans fats, and grains.
Prevent cell death with NAC. N-acetylcystein (NAC) prevents
cell death by activating glutathione and the human telomerase
gene. Suggested dosage is 1,800 to 2,400 mg daily.
Guard your telomeres with alpha-tocopherol. Alpha-
tocopherol guards against telomere shortening by reducing
oxidation from free radicals. Suggested dosage is 400 IU of
vitamin E daily.
Lengthen your telomeres with gamma-tocotrienol. One study
reported a 16 percent increase in telomere length. The
recommended dosage is 20 mg of mixed tocotrienols.
L-carnosine rebuilds tissue and gets rid of toxins. This
prolongs the life cycle of your cells. The recommended
dosage is 1,000 mg daily.
 L-arginine increases oxygen to your cells. This amino acid
helps increase nitric-oxide, which relaxes blood vessels, and
also increases blood flow and oxygen to your cells. The
recommended dosage is 1 to 3 g daily.
Vitamin C is an excellent DNA protector. Vitamin C slows
down the shortening of telomeres up to 62 percent.
Recommended dosage is up to 10 g daily.
Vitamin D3 stimulates good immune function. It increases
telomerase activity by just over 19 percent. Suggested
dosage is 2,000 to 5,000 IU daily.
Milk thistle extract increases telomere activity. Milk thistle
(silymarin) is a cell detoxifier, well known for restoring a
damaged liver. Suggested dosage is 200 mg twice daily.
Ginkgo biloba stops the loss of telomeres. Ginkgo biloba
increases the circulation of oxygen to blood vessels.
Suggested dosage is 120 mg once or twice a day, cycling
every four to six weeks.
Folate prevents telomere damage. Folate (vitamin B9) stops
the accumulation of homocysteine in your bloodstream, which
damages telomere length. Suggested dosage is 2 to 5 mg
daily.
Acetyl-L-carnitine turns on telomerase. This amino acid
enhances the brain’s amount of nerve growth activator, which
turns on the human telomerase gene. Suggested dosage is
1,000 mg daily.

LEADING-EDGE SOLUTIONS

Supplement with more targeted stem cell activators that are

designed to heal organs, tissues, and bodily systems. In
addition to the LifeWave X39 Patches that were introduced in
Rule #5 (Activate Cellular Rejuvenation), some of the most
promising new products I have found include the line of
specific stem cell activators from Medix4Life. Its formulas
contain the regulatory proteins that have been extracted at a
 nano level and used in ultralow doses that activate your
body’s own stem cells in specialized areas to accelerate the
healing response. These nanoceuticals are specific to the
tissues and organs they target—heart, lungs, brain,
ligaments, joints, tendons, and endocrine system—virtually
any part of your body that needs repair and rejuvenation.

Medix4Life offers a variety of stem cell activators to address

specific body systems and organs (see Resources for more
information on ordering):

ADR Medix supports adrenal insufficiency as well as fatigue,

exhaustion, and metabolic imbalance
BLD Medix supports oxygenation, arterial wall damage, and
varicose veins
BLDR Medix supports bladder tone, incontinence, urinary urges,
and bladder conditions
BRST Medix supports healthy breast tissue
CNSE Medix supports the central nervous system, including
depression, anxiety, and cognitive function
CNSN Medix supports tissue and cellular regeneration of the
central nervous system as well as neuropathy, nerve damage,
and degenerative and pathological conditions
CNT Medix supports scarring, stretch marks, tendons, and
ligaments
ENDO Medix supports hormone balance for both men and women
FEM Medix supports the female endocrine system
GB Medix supports all gallbladder conditions, including bile
insufficiency, sludge, and gallstones
HRT Medix supports all heart conditions, including a history of
myocardial infarctions
HYP Medix supports body temperature, water balance, and sleep
and weight issues
IMN Medix supports all autoimmune conditions, including
Hashimoto’s, lupus, and platelet disorders
KDN Medix supports tissue and cellular regeneration in the kidneys
LGI Medix supports all degenerative digestive tract conditions,
including leaky gut, IBS, and constipation
LNG Medix supports all lung and bronchial conditions
LVR Medix supports all conditions of the hepatic system, and the
body’s detoxification
OST Medix supports all tissue and cellular regeneration of the
bones, including osteoporosis, osteopenia, and fractures
PANC Medix supports all blood sugar issues as well as pancreatic
insufficiency
PROST Medix supports all prostate issues
SPL Medix supports natural immune response
THYM Medix supports the body’s defense against viral and
microbial infections
THYR Medix supports tissue and cellular regeneration of all thyroid
conditions

METHYLATION SOLUTIONS
Avoid processed foods that contain synthetic folate. When
MTHFR is switched on, your body won’t process it well and it
can build up just like a toxin.
Get your B vitamins from natural sources. Dark, leafy greens
are rich in folate; grass-fed dairy products are rich in
riboflavin; and grass-fed meats are a good source of vitamins
B6 and B12.
Make sure your multivitamin supports methylation. UNI KEY
Health’s Advanced Daily Multivitamin contains the methylated
forms of the B vitamins your body needs for proper
methylation and energy production. Start slowly and work
your way up—if methylation has been impaired, too many B
vitamins at once may not be tolerated.
Consider a colon cleanse. Cleanse your digestive system of
the harmful bugs that release toxins and impair methylation.
You also need to repopulate your gut with healthy bacteria
that support healthy methylation (see Resources).
 Become a toxin detective. Identify and remove as many toxic
products as you can from your environment. Gentle daily
detox through infrared sauna, deep-breathing exercises,
walking, and detox baths will all help lower your toxin load
and give your methylation a chance to get back on track.

This final chapter brings us to the end of the book, but hopefully it’s
just the beginning of your personal quest for Radical Longevity.
After reading all the Radical Rules, the Power Plan, and Targeted
Strategies, the understanding that we have a choice in how we age
should not seem radical at all. The elegant truth is we no longer
must accept the debilitating effects of toxic overload, hormonal
shifts, and emotional imbalances as inevitable effects of growing
older. Instead, we can choose to make positive lifestyle changes
and have a miracle mind-set with our diet and supplements. We can
clean up our inner ecology as well as our indoor environment. We
can choose to replenish our youthful supply of signaling molecules
and tap into the peptide power of restorative and regenerative stem
cell activators and cutting-edge phototherapy. The choice is ours as
we enter this next phase of life with guts, grit, and grace. I hope
you’ll join me.
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MASTER TABLE OF PRESCRIPTIVE
ELEMENTS

NOTED BY RULE AND TARGETED STRATEGY

MAKING THE MOST OF THE 7 NEW RULES
*
HOW TO IMPLEMENT THE TARGETED STRATEGIES
*
RECIPE LIST

BEVERAGES
Longevity Blaster
Live Longer Cocktail
Cranberry Elixir
Cranberry Water

SOUPS, SIDES, AND SNACKS

Radical Longevity Soup
Mediterranean Lentil Soup
White Bean and Spinach Soup (Slow Cooker)
Meatball Soup
Tofu Egg Drop Soup
Creamy Coconut Collard Greens
Bonus Recipes
Wild Mushroom Turkey Miso Soup
Spaghetti Squash Toss
Sautéed Escarole with Chickpeas
Flax or Chia “Eggs”

MAIN DISHES
Tempting Tempeh
Smoky Black Bean Burgers
Braised Coconut Milk Chicken
Red Wine and Rosemary Marinated Lamb Chops
Salmon en Papillote
Bonus Recipes
 Tender Roast Beef
Poached White Fish with Mediterranean Herbed Sauce
Steamed Ginger Chicken with Sesame Garlic Sauce

DRESSINGS AND MARINADES

Cilantro Lime Dressing
Hemp Hemp Hooray Dressing
Zippy Ginger Miso Dressing
Tangy Tahini and Herb Vinaigrette
French Riviera Dressing
Bonus Recipes
Teresa’s Longevity Marinade
Zesty Longevity Rosemary Marinade
Island Breezes Marinade
Long Life Mediterranean Marinade
Thai One On Marinade
Marvelous Marinade

TASTY TREATS
Macadamia Nut Crème
Mocha Chocolate Surprise Cake
Pomegranate Gelatin
Bonus Recipes
Red Wine Cranberry Poached Pears
Cashew Crème
Blueberry Crumble
Chocolate-Dipped Strawberries
GRATITUDE

I WANT TO ACKNOWLEDGE ALL MY PERSONAL HEALTH HEROES WHO DIDN’T

HAVE THE opportunity to live into old age. I especially want to
remember and honor Nathan Pritikin, Dr. Robert Atkins, Robert
Crayhon; Shari Lieberman, PhD; Carol Simontacchi; Jack Challem;
Marcia Zimmerman; Nan Kathryn Fuchs, PhD; Nathan Pritikin; Dr.
Robert Atkins; Ann Boroch; Dr. Nicolas Gonzalez; Dr. Mitchell
Gaynor; Andrew Cutler, PhD; Dr. James Bradstreet; Adelle Davis;
Euell Gibbons; Jerome Irving Rodale; Jim Fixx; Michel Montignac;
Dr. Abram Ber; Dr. Andreas Marx; Marty Zucker; Dr. Marcus Laux;
Dr. Paul Eck; Susan Stockton; Dr. Theodore Baroody; Rachel
Kranz; Alice Swanson; Rev. Dr. Roberta Herzog; Dr. Hanoch
Talmor; Dr. Alan Pressman; and Ann Boroch. I also wish to
acknowledge my dear friends who were not granted the privilege of
living a long life including football legend Don Meredith, Gracie
Aldworth, Ed Aldworth, Kathie Moe, Joan Lanning, and beloved
cousins Gail Fannon, Dennis Hersh, David Hersh, Gary Lorber,
Allen Gittleman, and Alan Kriwitzky.
I also must acknowledge my ever-tireless literary agent who was
the editor of my very first book and has seen me through many
nutritional tomes—Coleen O’Shea. My most sincere appreciation
goes to my favorite editor, Renée Sedliar, who has been in my
corner for decades, and the Radical Longevity team from Hachette
Books, including Alison Dalafave, Michelle Aielli, Michael Barrs,
Mary Ann Naples, LeeAnn Falciani, Cisca L. Schreefel, Iris Bass,
and Amy Quinn.
And of course, I am absolutely thrilled to have been working with
the legendary Nancy Hancock—whom I met back in the days of Dr.
Atkins—who made my Fat Flush a household name.
 Sincere thanks go to my team on the home front—Rhonda
Burns, Anne Rhody, Tracy St. Peter, Liz Patton, Tricia Pearson, and
Cheryl Edwards. Thank you, ladies, for offering all your assistance
in the development and creation of the different generations of the
manuscript. Many thanks also to Bernie Rosen for his “eagle eye.”
I am deeply grateful to my moderators online who have been
assisting and leading my Facebook groups. These wonderful people
include Lynn Tapper, Amanda Troxell, Bernice Gannuscio Zampano,
Denise Hanson, and Linda Davis. And also some of my very faithful
fans who have been with me for many years, including Debi Clem,
Leslie Halbower Barrett, Tara Gloor, Trina Grace, Rachel Samson,
Hillary Tinsley, Diana Gongora, Brooke Shultz, Kristin Mismash,
Julee Nall, Jeanne Petersen, Amy Taormina, Gina Moore, Gene
Early, Judith Smith, Sharon Erb, Patricia Coburn, Lyle Milovina, Lori
Bryan, Lisa Forbes, Samantha Cannon, and Diana Hitzelberg.
I would be very remiss if I didn’t acknowledge my significant
brother, Stuart Gittleman, who handles all my day-to-day business
and myriad of correspondence with finesse, humor, and lots of love.
Major kudos and thanks are extended to Ben Clark, Brian Clark,
Brian Linehan, and Chris Mitlitsky. My appreciation also goes out to
my staff at home—the wonderful nourishing food provided by
Teresa Pfaff, and the home management skills wonderfully
executed by Kathleen Sullivan, and my life partner for over thirty
years, James William Templeton—my one and only.
SELECTED REFERENCES

INTRODUCTION
J. D. Beasley, “The Kellogg Report,” Institute of Health Policy
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care.pdf.

CHAPTER 1: NEW RULE #1: IMMUNITY IS EVERYTHING

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and B Virus Infections,” Journal of International Medical Research
32 (2002): 132–140.

CHAPTER 2: NEW RULE #2: TAKE ON TOXIC OVERLOAD

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CHAPTER 3: NEW RULE #3: STOP AGES (ADVANCED

GLYCATION END PRODUCTS)
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5299.2004.03223.x.

CHAPTER 4: NEW RULE #4: FREE UP FASCIA FOR YOUTHFUL

MOVEMENT
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CHAPTER 5: NEW RULE #5: ACTIVATE CELLULAR

REJUVENATION
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www.ncbi.nlm.nih.gov/pmc/articles/PMC4377487/.

CHAPTER 6: NEW RULE #6: MIND YOUR MINERALS

A. M. Abdollahi et al., “Egg Consumption, Cholesterol Intake, and
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CHAPTER 7: NEW RULE #7: OPTIMIZE THE GUT-BRAIN
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CHAPTER 8: ENVIRONMENT, TESTING, NUTRIENT, AND
LIFESTYLE STRATEGIES
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CHAPTER 9: STOCK YOUR KITCHEN

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CHAPTER 10: FUEL YOUR SYSTEM

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CHAPTER 11: RECLAIM YOUR BRAIN

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CHAPTER 12: RECHARGE YOUR HEART

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CHAPTER 13: REPAIR BONES, MUSCLES, AND JOINTS
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cartilage.html.

CHAPTER 14: REVITALIZE YOUR SKIN

 Joel Bamford et al., “Oral Evening Primrose Oil and Borage Oil
for Eczema,” Cochrane Database of Systematic Reviews (2013):
CD004416, https://doi.org/10.1002/14651858.CD004416.pub2.
A. T. Dinkova-Kostova et al., “Protection Against UV-Light-
Induced Skin Carcinogenesis in SKH-1 High-Risk Mice by
Sulforaphane-Containing Broccoli Sprout Extracts,” Cancer Letters
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C. A. Downs et al., “Toxicopathological Effects of the Sunscreen
UV Filter, Oxybenzone (Benzophenone-3), on Coral Planulae and
Cultured Primary Cells and Its Environmental Contamination in
Hawaii and the U.S. Virgin Islands,” Archives of Environmental
Contamination and Toxicology 70, no. 2 (February 2016): 265–288.
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Anatase Titanium Dioxide in Mice,” Biomaterials 31, no. 5 (February
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Elizabeth Plourde, Sunscreens—Biohazard: Treat as Hazardous
Waste (Irvine, CA: New Voice Publications, 2011).
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Levels Can Produce Sufficient (> or =20 ng ml(–1)) but Not the
Proposed Optimal (> or =32 ng ml(–1)) 25(OH)D Levels at UK
Latitudes,” Journal of Investigative Dermatology 130, no. 5 (May
2010): 1411–1418, https://doi.org/10.1038/jid.2009.417.
M. C. Rhodes et al., “Carcinogenesis Studies of Benzophenone
in Rats and Mice,” Food and Chemical Toxicology 45, no. 5 (2007):
843–851, https://doi.org/10.1016/j.fct.2006.11.003.
M. Skocaj et al., “Titanium Dioxide in Our Everyday Life: Is It
Safe?” Radiology and Oncology 45, no. 4 (December 2011): 227–
247, https://doi.org/10.2478/v10019-011-0037-0.

CHAPTER 15: REVERSE HAIR LOSS

J. Caba, “Baldness Myths: 5 Things That May or May Not Be
Causing Hair Loss,” Medical Daily (July 2014).
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British Journal Dermatology 170, no. 6 (June 2014): 1299–1304,
PMID: 24655364, https://doi.org/10.1111/bjd.12980.
M. G. Davis et al., “A Novel Cosmetic Approach to Treat Thinning
Hair,” British Journal of Dermatolology 165, suppl. 3 (December
2011): 24–30, PMID: 22171682, https://doi.org/10.1111/j.1365-
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A. Glynis, “A Double-Blind, Placebo-Controlled Study Evaluating
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Thinning Hair,” Journal of Clinical Aesthetic Dermatology 5, no. 11
(November 2012): 28–34, PMCID: PMC3509882.
V. R. Gottumukkala et al., “Phytochemical Investigation and Hair
Growth Studies on the Rhizomes of Nardostachys jatamansi DC,”
Pharmacognosy Magazine 7, no. 26 (April–June 2011): 146–150,
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D. H. Kim et al., “Successful Treatment of Alopecia Areata with
Topical Calcipotriol,” Annals of Dermatology 24, no. 3 (August
2012): 341–344, https://doi.org/10.5021/ad.2012.24.3.341.
C. Le Floc’h et al., “Effect of a Nutritional Supplement on Hair
Loss in Women,” Journal of Cosmetic Dermatology 14, no. 1 (March
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M. Moeinvaziri et al., “Iron Status in Diffuse Telogen Hair Loss
Among Women,” Acta Dermatovenerologica Croatica 17, no. 4
(2009): 279–284, PMID: 20021982.
S. Murugusundram, “Serenoa Repens: Does It Have Any Role in
the Management of Androgenetic Alopecia?” Journal of Cutaneous
and Aesthetic Surgery 2, no. 1 (January–June 2009): 31–32,
https://doi.org/10.4103/0974-2077.53097.
Y. Pahahi et al., “Rosemary Oil vs Minoxidil 2% for the Treatment
of Androgenetic Alopecia: A Randomized Comparative Trial,”
Skinmed 13, no. 1 (January–February 2015): 15–21, PMID:
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H. Park et al., “The Therapeutic Effect and the Changed Serum
Zinc Level After Zinc Supplementation in Alopecia Areata Patients
Who Had a Low Serum Zinc Level,” Annals of Dermatology 21, no.
2 (May 2009): 142–146, https://doi.org/10.5021/ad.2009.21.2.142.
C. A. Perry et al., “Pregnancy and Lactation Alter Biomarkers of
Biotin Metabolism in Women Consuming a Controlled Diet,” Journal
of Nutrition 144, no. 12 (December 2014): 1977–1984,
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L. I. Smith-Mungo and H. M. Kagan, “Lysyl Oxidase: Properties,
Regulation and Multiple Functions in Biology,” Matrix Biology 16, no.
7 (February 1998): 387–398, PMID: 9524359.
M. Tarameshloo et al., “Aloe Vera Gel and Thyroid Hormone
Cream May Improve Wound Healing in Wistar Rats,” Anatomy and
Cell Biology 45, no. 3 (September 2012): 170–177,
https://doi.org/10.5115/acb.2012.45.3.170.
L. B. Trost et al., “The Diagnosis and Treatment of Iron
Deficiency and Its Potential Relationship to Hair Loss,” Journal of
the American Academy of Dermatology 54, no. 5 (May 2006): 824–
844, PMID: 16635664, https://doi.org/10.1016/j.jaad.2005.11.1104.
R. M. Trueb, “Oxidative Stress in Ageing of Hair,” International
Journal of Trichology 1, no. 1 (January–June 2009): 6–14,
https://doi.org/10.4103/0974-7753.51923.
Nina van Beek et al., “Thyroid Hormones Directly Alter Human
Hair Follicle Functions: Anagen Prolongation and Stimulation of
Both Hair Matrix Kerantinocyte Proliferation and Hair Pigmentation,”
Journal of Clinical Endocrinology and Metabolism 93, no. 11
(November 2008): 4381–4388.

CHAPTER 16: REIGNITE YOUR SEX LIFE

 G. Benedek et al., “Estrogen Protection Against EAE Modulates
the Microbiota and Mucosal-Associated Regulatory Cells,” Journal
of Neuroimmunology 15, no. 310 (September 2017): 51–59,
https://doi.org/10.1016/j.jneuroim.2017.06.007.
www.ncbi.nlm.nih.gov/pubmed/28778445.
R. H. Boger et al., “Restoring Vascular Nitric Oxide Formation by
L-Arginine Improves the Symptoms of Intermittent Claudication in
Patients with Peripheral Arterial Occlusive Disease,” Journal of the
American College of Cardiology 32, no. 5 (November 1998): 1336–
1144.
S. Bolour and G. Braunstein, “Testosterone Therapy in Women:
A Review,” International Journal of Impotence Research 17, no. 5
(September–October 2005): 399–408,
www.ncbi.nlm.nih.gov/pubmed/15889125.
Gaétan Chevallier et al., “Earthing: Health Implications of
Reconnecting the Human Body to the Earth’s Surface Electrons,”
Journal of Environmental and Public Health (2012), Article ID
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L. Cormio et al., “Oral L-Citrulline Supplementation Improves
Erection Hardness in Men with Mild Erectile Dysfunction,” Urology
77, no. 1 (January 2011): 119–122.
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Storing, and Mailing Saliva Samples,” Physiology & Behavior 49,
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C. Dees et al., “Dietary Estrogens Stimulate Human Breast Cells
to Enter the Cell Cycle,” Environmental Health Perspectives 105,
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E1 Which Inhibits Vascular Smooth Muscle Cell Proliferation,”
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C. J. Fuller, “Effects of Antioxidants and Fatty Acids on Low
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Alternative and Complementary Therapies 3, no. 3 (2009): 187–
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C. Lauritzen, “Results of a 5 Year Prospective Study of Estriol
Succinate Treatment in Patients with Climacteric Complaints,”
Hormone and Metabolic Research 19, no. 11 (November 1987):
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D. M. Lee et al., “Sexual Health and Well-Being Among Older
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Study of Ageing,” Archives of Sexual Behavior (January 27, 2015),
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C.-S. Lin, “Advances in Stem Cell Therapy for Erectile
Dysfunction,” Advances in Andrology (2014), Article ID 140618.
E. Marcuccio et al., “A Survey of Attitudes and Experiences of
Women with Heart Disease,” Women’s Health Issues 13 (2003): 23.
Vakkat Muraleedharan and T. Hugh Jones, “Testosterone and
Mortality,” Clinical Endocrinology 81 (May 2014): 477–487.
K. P. Nunes, H. Labazi, and R. C. Webb, “New Insights into
Hypertension-Associated Erectile Dysfunction,” Current Opinion in
Nephrology and Hypertension 21, no. 2 (2012): 163–170.
Claes Ohlsson et al., “High Serum Testosterone Is Associated
with Reduced Risk of Cardiovascular Events in Elderly Men—the
MrOS (Osteoporotic Fractures in Men) Study in Sweden,” Journal of
the American College of Cardiology 58 no. 16 (October 11, 2011):
1674–1681.
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by Standardized Trigonella foenum-graecum Extract and Mineral
Formulation,” Phototherapy Research 25, no. 9 (September 2011):
1294–1300.

CHAPTER 17: TAKING IT TO THE NEXT LEVEL

J. L. Barger et al., “Short-Term Consumption of a Resveratrol-
Containing Nutraceutical Mixture Mimics Gene Expression of Long-
Term Caloric Restriction in Mouse Heart,” Experimental Gerontology
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RESOURCES

THIS RESOURCES GUIDE IS DIVIDED INTO THE FOLLOWING FIVE SECTIONS:

1. Support
2. Longevity Supplements and Products
3. Lifestyle Upgrades
4. Diagnostic Tests
5. Newsletters, Magazines, Books, and Websites

1. SUPPORT
My team and I are here to support you on your Radical Longevity
journey. Visitors to my website and subscribers to my email list
never miss my latest blogs and are the first to know about news and
upcoming events. Plus, you can stay up to date with my latest
online summits, interviews, podcasts, and television appearances.
Visit me at www.annlouise.com.
I also invite you to join my communities on Facebook or any of
my other private Facebook groups for a 24/7 connection. I’ll be
there along with other team leaders and members to lend our
support, advice, knowledge, and guidance!
Ann Louise Gittleman www.facebook.com/annlouisegittleman
Radical Longevity www.facebook.com/groups/radicallongevity
Radical Metabolism
www.facebook.com/groups/radicalmetabolism
Fat Flush www.facebook.com/groups/fatflushcommunity
Inner Circle www.facebook.com/inner-circle
2. LONGEVITY SUPPLEMENTS AND PRODUCTS
CORE SUPPLEMENTS
The following supplements may be found at www.annlouise.com. As
brand ambassador, I’ve proudly partnered with UNI KEY Health for
over twenty-five years to provide these custom-developed formulas.
They are the highest quality, combining cutting-edge science with
ancient healing wisdom, and are formulated to deliver gentle yet
deeply effective supplementation.

Advanced Daily Multivitamin

This iron-Free and copper-free specially designed multivitamin
supplement for adults of all ages and stages of life features more
than thirty key vitamins, minerals, enzymes, and antioxidants. It also
contains methylated B vitamins and is uniquely designed to support
optimized metabolism and weight maintenance.
Dosage: Take three (3) capsules twice daily with meals.

Mag-Key
This is a full-spectrum magnesium supplement with four highly
absorbable forms plus vitamin B6.
Dosage: Take two (2) capsules up to four times daily.

Ultra H-3 Plus

Ultra H-3 Plus, the upgraded Ultra H-3, is designed to help
soothe aching joints, increase energy, help with sleep, improve
mood and sense of well-being, and reawaken the brain for more
mental vibrancy.
Dosage: For adults, take one (1) capsule three (3) times daily,
between meals.

Daily Greens Formula

The Daily Greens Formula contains heavy metal chelating
chlorella in a blend of eleven organic, non-GMO greens that can be
easily mixed into the daily Live Longer Cocktail (here) and/or other
smoothies. This combination was specifically designed to provide a
variety of chlorophyll cleansing greens without the radioactive
contamination typically found in seaweed and algae.
Dosage: Mix one (1) scoop (included) into smoothie, water, or
beverage of your choice.

HCL+2
HCL+2 is a hydrochloric acid with bile supplement. Heartburn
and GERD can often be misinterpreted as too much stomach acid
when in essence, in many cases, it is too little. Optimizing the
body’s HCl levels can help restore comfortable digestion.
Dosage: Take one to two (1–2) caplets three (3) times daily.

Digesta-Key
Digesta-Key provides a diverse combination of pancreatic
enzymes and anti-inflammatory enzymes with antioxidants and
metabolic cofactors that include pancreatin, papain, rutin,
bromelain, trypsin, chymotrypsin, and serrapeptase. These
digestive enzymes reportedly aid the small intestine’s role in
digesting proteins, fats, and carbohydrates.
Dosage: Take at least two (2) with meals and two to three (2–3)
between meals.

Bile Builder
Essential for those with a sluggish metabolism, poor detox
genetics, and/or missing gallbladder, Bile Builder’s key lipotropic
ingredients (including choline, taurine, pancreatic lipase, ox bile,
collinsonia root, and beet root) help thin the bile and increase bile
flow. It also helps break down fats and decreases fat deposition in
the liver.
Dosage: Take one to two (1–2) capsules with each meal. For
those without a gallbladder, the suggested dosage is two (2)
capsules per meal.

Fat Flush Body Protein

 Body Protein is made from non-GMO pea and rice. It provides a
complete source of essential amino acids and packs 20 g of protein
per serving. Each batch is third-party tested for heavy metals,
including lead, arsenic, cadmium, and mercury, and is free of sugar,
gluten, dairy, and soy.
Dosage: Use one (1) scoop per smoothie (scoop included).

Fat Flush Whey Protein

This nondenatured whey protein concentrate comes from A2
grass-fed cows. It provides natural CLA as well as building blocks of
glutathione It is also GMO-free, soy-free, and sugar-free.
Dosage: Use one (1) scoop per smoothie (scoop included).

Vitality C
This is the most highly bio available, buffered, neutral pH vitamin
C powder on the market. It provides a whopping 4 grams of vitamin
C per scoop.
Dosage: Adults can take one (1) to four (4) scoops daily.

ProgestaKey
ProgestaKey is an all-natural progesterone creme sourced from
wild yam to help balance estrogen for optimal health.
Dosage: Dosage: Apply one (1) pump on days 12–25 of the
calendar month.

Thyro-Key
Thyro-Key is a nonherbal combination of glandular extracts
including bovine thyroid, parotid gland, pituitary gland,
hypothalamus, adrenal, and liver tissue that are designed to support
optimal thyroid function.
Dosage: Take one (1) tablet two to three (2–3) times daily.

Osteo-Key
As an all-inclusive bone-building formula, Osteo-Key contains a
complete vitamin K complex (vitamin K1 and two forms of vitamin K)
as well as a 1:1 ratio of calcium to magnesium with the highly
absorbable form of calcium microcrystalline hydroxyapatite. It also
contains phosphorus, vitamin D, zinc, and boron, all balanced for
maximum bone-strengthening support.
Dosage: Take three (3) capsules twice daily with meals as a
dietary supplement.

Adrenal Formula
Adrenal Formula provides the building blocks to promote optimal
adrenal function with whole adrenal gland and raw bovine adrenal
cortex; important revitalizing nutrients include vitamin C, pantothenic
acid, zinc, vitamins A and B6, and tyrosine (a thyroid-supportive
amino acid).
Dosage: Take three (3) times per day, ideally at the adrenal
“times” of seven a.m., eleven a.m., and three p.m. It is
recommended that individuals begin with one (1) caplet at each of
these times and increase gradually until two (2) caplets are taken at
the allotted times.

Y-C Cleanse
Y-C Cleanse is a homeopathic yeast and candida cleanse that
contains ingredients to help neutralize the candida and enhance
immunity with additional homeopathic ingredients, including
echinacea.
Dosage: Adults take four (4) droppers or one (1) teaspoon in two
(2) ounces of water.

My Colon Cleansing Kit (for parasites)

My Colon Cleansing Kit provides an advanced yet gentle
intestinal parasite cleanse for microorganism detoxification support.
As an effective natural colon cleanse to target hidden invaders, it
also targets accumulated waste and toxins to promote a balanced
GI tract for optimum nutrient absorption, and overall intestinal
health. The addition of probiotics promotes a balanced microbiome
inhospitable to all types of uninvited guests.
Dosage: Para-Key—Take two (2) capsules three (3) times daily,
twenty to thirty minutes before meals. For children 40 to 80 pounds,
take half the adult dosage.
Dosage: Verma-Plus—Take one-quarter (¼) teaspoon in four (4)
ounces of water three (3) times daily: twice between meals on an
empty stomach and once at bedtime or as directed by a health-care
professional.

Immune Formula
This immune formula is unique because it contains the RNA,
DNA blueprint of the two organs that play major roles in the immune
systems: the thymus and the spleen. It also features “astragalus,”
the longevity herb that has been known for thousands of years in
traditional Chinese medicine. It is further supported by the top
immune-boosting nutrients vitamins A, C, D, and zinc in their most
absorbable forms.

ADDITIONAL LONGEVITY SUPPLEMENTS AND PRODUCTS

ASEA
I am a proud brand ambassador for ASEA. As the only certified
redox signaling supplement on the market, its unique signaling
technology enables critical communication and connection between
the body’s cells, which ensure optimal revitalization and renewal.
Dosage: Take four (4) ounces twice daily.
888-438-5971
www.aseaglobal.com

Longevinex
Longevinex is a micronized and bioavailable form of resveratrol
combined with a synergistic array of molecules designed to
maximize and intensify healing benefits on the cellular level.
Dosage: Take one or two (1 or 2) tablets daily.
 https://longevinex.com

LifeWave X39 Patches

As an advanced form of phytotherapy, LifeWave nano patches
contain organic crystals that, when stimulated by body heat, reflect
low levels of light in the infrared invisible band. The X39 stem cell
patch has been clinically shown to reset four thousand genes to a
younger state and help with pain relief, collagen production, and
wound healing.
https://supernaturalmom.com/cellularhealth

Medix4Life Stem Cell Activators

Medix4Life offers a variety of stem cell activators to target
specific body systems and organs. Medix4Life’s powerful healing
serums contain natural bio-regulatory peptides obtained from
natural sources. You can register for an account at
www.biolightstore.com/medix.html or call 770-302-6900 ext. 1 for
assistance.

Biome Medic
Biome Medic is an anti-GMO supplement that helps protect your
gut from glyphosate, as well as other herbicides and pesticides; its
fulvic and humic acid minerals can help offset glyphosate toxicity.
Use as directed.
Available on Amazon.

Restore
Restore promotes gut-brain health. Its ingredients are comprised
of purified water and a unique soil-based mineral supplement,
Terrahydrite (aqueous humic substances, mineral amino acid
complexes). Environmental factors that impact the gut—GMOs,
gluten, herbicides, and antibiotics—can also impact the blood-brain
barrier, another critical tight junction system in the body, which is
why Restore users report enhanced mental clarity. Use as directed.
Available on Amazon.
Kannaway CBD Oil
Kannaway is a “company of firsts” in CBD. Its founder, Dr. Stuart
Titus, was the first person to legally bring nonpsychoactive hemp
CBD to the United States in 2012. Kannaway offers the most
efficacious, triple-lab-tested, natural choice when it comes to hemp
CBD. As a proud member of the US Hemp Authority, Kannaway
sets the standard for safety and quality. I personally recommend
Kannaway’s Green Oral Applicator (1,500 mg of full-spectrum
CBD), Pure Gold (oil and capsules—broad spectrum), and the
Salve (500 mg of CBD).
https://cbd4longlife.com

Perfect Amino
Perfect amino tablets or powder contains the eight essential fatty
acids the body needs to support and maintain its skeletal, muscular,
hormonal, and enzymatic systems that can be weakened with age.
800-791-3395
advancedbionutritionals.com

Telomere Benefits
Telomere Benefits is a product that features a standardized
extract of Astragaloside IV (AG-IV). AG-IV supports the expression
of the telomerase enzyme, which supports healthy DNA and
telomere length, resulting in aging support at the genetic level.
800-325-1776
www.davincilabs.com

Gotu Kola Complex

Gotu Kola Complex is a combination of gotu kola, grape seed,
and ginkgo biloba that support the normal tissue repair process and
can soften scar tissue.
www.standardprocess.com

3. LIFESTYLE UPGRADES
SAFE COOKWARE
VitaClay
VitaClay is quite possibly the world’s very best slow cooker with
no dangerous coatings. Winner of the Good Housekeeping Best
Slow Cooker Award and Top Kitchen Pick by Weight Watchers. Use
coupon code “ALG+10” when ordering.
www.vitaclaychef.com

Römertopf Clay Cookers

Clay pot cooking is a centuries-old method that produces
outstanding results! The Römertopf Clay Cooking Pot, glazed with a
glass finish, is a healthy and natural way to cook by steaming food
and allowing it to braise in its own juices.
https://www.romertopfdirect.com/USA

Xtrema Pure Ceramic Cookware

Whereas nonstick and metal cookware can leach metals and
toxic chemicals into foods, Xtrema 100% ceramic cookware was
developed to give home cooks a healthier alternative.
www.xtrema.com

FOOD AND BEVERAGE

Bone Broth
Kettle & Fire’s bone broth provides all the health benefits of
traditional bone broth without the hassle. Every batch is made with
bones from 100% grass-fed, pasture-raised cattle that are hormone-
and antibiotic-free.
https://www.kettleandfire.com/ann

Purity Coffee
This coffee is lab tested to be two to ten times higher in
antioxidants and free of molds, pesticides, and mycotoxins. Save 10
percent off your first order with code “Detox10.”
https://puritycoffee.com/
Pique Tea
Pique Tea Crystals are hot and cold water–soluble and deliver up
to twelve times the antioxidant polyphenols of regular tea. Organic
and triple-screened for pesticides, mycotoxins, and heavy metals as
well as fluoride.
www.piquetea.com

Traditional Medicinals
Hibiscus Tea from Traditional Medicinals is one of the finest
organic red hibiscus teas, known for its rich source of antioxidants
and great cardiovascular benefits.
www.traditionalmedicinals.com

HEALTHY RESTAURANT GUIDE

The Templeton List
The Templeton List is your guide to the healthiest restaurants in
America. This free service, provided by the Templeton Wellness
Foundation, gives us an option to eat healthy when away from
home. In this work in progress and labor of love, hundreds of
restaurants have been contacted and interviewed to find the ones
that offer healthy food options and adhere to strict ingredient,
preparation, and environmental standards for smart options when
eating out.
http://templetonlist.com

SAFE SKIN PRODUCTS

EssentiaClenz
EssentiaClenz is a pure and waterless natural soap whose
ingredients include coconut oil, geranium, pine needle extract,
chamomile, nutmeg, lemon, thyme, passionflower, apple cinnamon,
eucalyptus, raspberries, sea salt, and mycelized oil of oregano.
Absorbs immediately into the skin, no rinsing or washing necessary.
www.northamericanherbandspice.com
BeauCle Skin Care
With nature’s purest healing herbs, beautifying botanicals, and a
unique probiotic complex, BeauCle products contain the safest
ingredients to restore your skin’s health and youthful appearance
from the outside in. The BeauCle Ultra Hydrating Moisturizer is
unusual because it fades brown spots while supporting immediate
hydration and sun damage repair.
800-888-4353
http://www.unikeyhealth.com/beaucle-ultra-hydrating-moisture

3rd Rock Essentials

3rd Rock Essentials offers 3rd Rock SunBlock and other
chemical-free skin and body products. Let the company know I sent
you by using the code “CLEANSUN.”
757-486-2088
www.3rdrockessentials.com

Moremo
Moremo hair and skin care products are derived from natural
ingredients, such as lemongrass, orange peel, jojoba, and avocado.
Their innovative formulations treat, repair, and luxuriously moisturize
your hair and skin.
www.moremo.com

PAIN RELIEF
The MELT Method
Sue Hitzmann, MS, CST, NMT, is the creator of the MELT
Method, a simple self-treatment technique to relieve chronic pain.
Hitzmann has developed specialty products, such as a uniquely
designed foam roller and a hand and foot treatment kit that have
been proven to be successful in joint and muscle pain relief.
www.meltmethod.com

Cupping Therapy
 The Health Community and Health Conscience Consumers have
developed a renewed interest in one of the most ancient of
therapeutic healing practices: “cupping,” the application of suction to
the body. This traditional, time-honored treatment remains favored
by millions of people worldwide because it is safe, comfortable, and
remarkably effective for many health disorders. To find a qualified
cupping therapist in your area, check out their website.
www.cuppingtherapy.org

Clear Passage
The Clear Passage Approach is a revolutionary hands-on
technique designed to break up adhesions, scar tissue, and other
blockages that prevent the muscles, organs, and systems of your
body from working properly. Their technique is a natural,
nonsurgical, drug-free solution that treats the core problem, not just
the symptoms.
USA and Canada: 1-866-222-9437
UK: 0-808-145-3738
www.clearpassage.com

John F. Barnes Myofascial Release Approach

John F. Barnes, PT, LMT, NCTMB, is an internationally
recognized physical therapist, lecturer, author, and the leading
authority on myofascial release. Through his fifty years of
experience and creative insight, he has developed an innovative
and highly effective whole-body approach for the evaluation and
treatment of pain and dysfunction. Myofascial release has exploded
on the therapeutic scene with an unprecedented impact and is
recognized as the most effective form of health-care therapy.
www.myofascialrelease.com/

Restoration Healthcare
The center specializes in radical antiaging and pain relief through
the use of Wharton’s jelly stem cells, amnion injections, ozone and
UV infusions, vitamin and chelation treatments, NAD, shockwave,
and so much more. Mention that Ann Louise sent you and receive
10 percent off any procedure. Ask about their Rest and Renew
Package that includes a stay at the beautiful Coeur d’Alene Resort
during your treatment.
208-231-1018
www.restoration-healthcare.com/

Active Release Technique (ART)

Active release technique focuses on relieving tissue tension via
the removal of adhesions that can develop in tissues as a result of
repetitive use and overload stress. These disorders may lead to
muscular weakness, numbness, aching, tingling, and burning
sensations. For more information and to find a practitioner in your
area, check out
www.activerelease.com

NEURO-COGNITIVE
ImPACT Test
ImPACT test professionals are experts in concussion care and
management. Because concussions normally do not show up on a
CT scan or MRI, a concussion specialist can use several other tools
to diagnose a concussion and recommend a tailored treatment.
These include balance screening, neurocognitive testing, a physical
examination, and vestibular ocular examination. They can also
assist you in finding a concussion specialist in your area.
www.impacttest.com

NEURAL RETRAINING
The Dynamic Neural Retraining System
The Dynamic Neural Retraining System offers a natural, drug-
free healing program that can help you recover from many
disorders, including chronic fatigue syndrome, multiple chemical
sensitivity, fibromyalgia, chronic Lyme disease, food sensitivities,
anxiety, chronic pain, postural orthostatic tachycardia syndrome,
and more.
800-947-9389
https://retrainingthebrain.com

DENTAL HEALTH
Huggins Applied Healing
Dr. Huggins addresses the issue of dental toxicity due to mercury
in amalgam fillings as the cause of many unexplained diseases and
health issues. Other services include standard dental practices,
such as root canals, also shown to contribute to many health issues
for which the medical community often has no explanation.
866-948-4638
www.HugginsAppliedHealing.com

Directory of Biological Dentists, Doctors, and Allied

Professionals
https://iabdm.org/___location

The International Academy of Oral Medicine and Toxicology

https://iaomt.org

FITNESS TRAINING
Super Slow
Super Slow is a slow-motion strength training program
popularized by Ken Hutchins during his research on osteoporosis. It
requires less workout time than traditional weight training. Check for
a ___location near you.
Power Plate
Whole-body vibration was first used by the cosmonauts to
combat muscle and bone loss caused by extended stays in zero
gravity. Today, Power Plate (known as advanced acceleration
training) has continued developing the technology to create
products and training programs that deliver legendary performance
for professional sports teams, medical facilities, health clubs,
studios, and individuals around the globe.
877-877-5283
http://powerplate.com

WOMEN’S HEALTH
MoisturePom
MoisturePom is an all-natural vaginal ointment for tissue renewal
and provides ongoing relief from the burning, irritation, and itching
due to vaginal dryness.
800-661-5176
www.pomhealth.com

Serenity TMT—Pelvic Floor Massage Tool

The curved design of the Serenity pelvic floor massage tool is
ideal for intravaginal use. The smooth tapered end allows for easy
insertion, while the longer handle allows for more controlled
maneuverability.
800-382-5879
https://www.cmtmedical.com/ or amazon.com

ThermiVa
ThermiVa is a quick, noninvasive, nonablative treatment
delivering physician-controlled radiofrequency energy using a
thoughtfully designed handpiece to gently heat tissue.
www.thermiva.com

FOR YOUR HOME

Water and Air Filtration
Highly recommended filtration systems are the under-counter or
countertop water filters with Metalgon that remove chlorine,
parasites, and lead for safe drinking water straight out of the tap.
800-888-4353
http://www.unikeyhealth.com/under-counter-ultra-ceramic-water-
filter
Clean Water Revival (CWR)
CWR specializes in custom-designed water filtration equipment,
including its Ultra-Ceramic Water Filter, under-counter or
countertop, as well as showerhead filter. CWR also has air purifiers
and survival and personal protection equipment. For a free
consultation to determine the exact type of water filtration for your
home, based on your geographical locale, see contact info below:
800-444-3563
www.cwrenviro.com

Environmental Protection Agency Safe Drinking Water Hotline

800-426-4791

National Testing Laboratories, Inc.

800-458-3330
www.ntllabs.com

Suburban Water Testing

800-433-6595
www.suburbantestinglabs.com

HOME REMEDIATION
International Institute for Bau-Biology & Ecology
The International Institute for Bau-Biology & Ecology is a
nonprofit North American organization that combines building
biology, ecological principles, and technical expertise to support
healthy living and a more sustainable environment, according to the
precautionary principle. Certified building biology professionals can
check for mold, volatile organic compounds (VOCs),
electromagnetic fields (EMFs), and radon.
http://hbelc.org

ELECTROPOLLUTION
Aulterra Global
 Aulterra’s products for the office, car, and home provide powerful
protection from the harmful effects of EMF radiation, including a
whole-house plug, cell phone neutralizers, and protective pillows.
Aulterra’s EMF neutralizing products are scientifically proven to
neutralize EMF exposure, including 5G.
208-635-5034
https://aulterra.com

Less EMF
Less EMF provides a wide range of products designed for
identifying and protecting against electromagnetic pollution. The
Less EMF Air Tube Headset is especially a must-have, since no
radiation can travel up the wire to the earpiece.
518-608-6479
www.lessemf.com

Smart Meter Guard

Smart Meter Guard safely shields over 98 percent of the EMF,
radio frequency, and radiation emitting from smart meters. No
drilling or grounding wires needed. Portable, so you can take it with
you if you move.
[email protected]
https://smartmeterguard.com/

Faraday Bag
Faraday bags block GPS, radio frequency, wireless, cell phone,
and Bluetooth signals from both being sent and received to an
electronic device, such as a mobile phone, car key, or laptop. They
come in a range of sizes to shield different devices and can stop
cyberattacks to your important digital device.
https://faradaybag.com/

Greenwave
Greenwave provides a meter and filters that measure and reduce
dirty electricity present on electrical wiring in homes, schools,
businesses, and more.
800-506-6098
https://greenwavefilters.com

Shungite Queen—EMF Protective Shungite Jewelry and Home

Goods
This nearly metal-free jewelry is handmade from natural stones
and crystals with natural electromagnetic field (EMF) protective
qualities, such as genuine Russian shungite. Customizable and
special orders are welcome.
www.shungitequeen.com

The Earthing Institute

All the latest scientific studies proving the efficacy of earthing can
be found at this site as well as earthing technologies for your
lifestyle.
[email protected]
www.earthinginstitute.net

SAUNA
Influence
Influence Sauna provides the most advanced Infrared Therapy
available with unprecedented temperatures of 170 degrees (which
is crucial for optimized detoxification), and the lowest EMF-ELF on
the market. There are no toxins used in manufacturing, no off-
gassing, and the Canadian cedar smells like heaven and will not
mold. And the price is much better than any other high-quality units
by other brands.
866-626-6532
www.influencesauna.com/bestsauna

Relax FAR Infrared Sauna

This portable sauna uses patented ceramic semiconductor chips
that filter out all nonhealing energies. The FDA has verified that the
invisible light rays produced by the Relax Sauna radiators are
between 4 and 14 microns, which means that these rays are 100
percent absorbable for infrared light.
614-262-7087
www.relaxsaunas.com

4. DIAGNOSTIC TESTS
MINERALS AND HEAVY METAL TESTING
Tissue Mineral Analysis (Hair)
The analysis includes a full report, up to twenty pages, which
graphically shows the levels of thirty-two major minerals and six
toxic metals in the body. Each mineral is fully evaluated in terms of
its relationship with other minerals, which is a key to glandular
function and metabolism rate. This report provides information on
the effect of vitamin deficiency and excesses. There is also a
complete discussion regarding environmental influences and
disease tendencies, based upon mineral levels and ratios. A list of
recommended food choices and supplements, based upon the
individual findings, is included at the end of the report. UNI KEY
uses Trace Elements, an independent testing laboratory
specializing in hair tissue mineral analysis for health-care
professionals worldwide.
800-888-4353
www.unikeyhealth.com/tissue-mineral-analysis

OTHER HEAVY METAL TESTING LABS

Analytical Research Laboratories (ARL)
Based on the work of Dr. Paul C. Eck, ARL provides a quality line
of dietary supplements specifically formulated to balance body
chemistry based on hair tissue mineral analysis.
602-995-1580
https://arltma.com
Doctor’s Data
Doctor’s Data is a specialist and forerunner in essential and toxic
elemental testing, as well as other innovative specialty tests
including tissue mineral analysis.
800-323-2784
www.doctorsdata.com

Cyrex Labs
Cyrex Labs is an advanced clinical laboratory that tests for
antibody response to heavy metals, mold, and chemicals.
877-772-9739
www.cyrexlabs.com

LEAD TESTING
If you want to test your antique china pattern for possible lead
contamination, you can order a lead-testing kit available at
https://www.epa.gov/lead/lead-test-kits

MERCURY TESTING
Quicksilver Scientific
The Tri-Test measures methylmercury and inorganic mercury,
allowing analysis of exposure sources, body burden, and the ability
to excrete each form of mercury.
303-531-0861
https://www.quicksilverscientific.com/testing/mercury-tri-test

Ferritin Blood Test

Ferritin testing is crucial; whereas a high level of ferritin is
associated with iron overload, low ferritin levels can indicate that
one may be at risk of being iron deficient. A ferritin test can be
ordered online without a doctor’s prescription from the following:
https://requestatest.com
https://www.lifeextension.com
RBC Zinc Test
Request A Test lab offers affordable consumer direct testing,
including Zinc RBC.
888-732-2348
www.requestatest.com

PARASITES AND GASTROINTESTINAL TESTING

Expanded GI Panel (for parasite treatment)
The Expanded GI Panel done through DiagnosTechs can detect
parasites and find possible causes for digestive problems, gluten
intolerance and other food sensitivities, hyperactivity, leaky gut
syndrome, inflammatory bowel disease (IBD), chronic fatigue,
constipation, and fibromyalgia. The Expanded GI Panel tests for
1. H. pylori, C. difficile, Candida albicans, and fungus
2. Protozoa and worms, including giardia, Blastocystis hominis,
roundworm, toxoplasma, Trichinella spiralis (from swine), and
tapeworm
3. Allergies to gluten, cow’s milk, eggs, and soy
4. Intestinal function markers including GI immunity-SIgA,
pancreatic enzyme output, colon inflammation, blood in stool, and
stool pH
800-888-4353
www.unikeyhealth.com/expanded-gi-panel

OTHER GUT AND STOOL TESTING

Genova Diagnostics
Genova Diagnostics is a provider of comprehensive and
innovative clinical laboratory services for the prevention, diagnosis,
and treatment of complex chronic disease. Its GI Effects
Comprehensive Stool Profile is an advanced stool test that provides
immediate clinical information for the management of
gastrointestinal health. The company also offers a genetic
detoxification profile called DetoxiGenomic Profile.
800-522-4762
 www.gdx.net

Viome
Viome offers gut microbiome testing with the ability to analyze all
the organisms in the gut and offer personalized nutrition and diet
recommendations intended to optimize your gut ecosystem. It is the
first company to offer an at-home test to measure RNA for
improving individual health.
www.viome.com

LYME
IGeneX, Inc.
This team of talented scientists utilize cutting-edge technology to
find new solutions that challenge the status quo of testing for Lyme
and associated tick-borne diseases. It was the first to introduce
Relapsing Fever Western Blot testing and the first to introduce
comprehensive Lyme ImmunoBlot and TBRF ImmunoBlot testing.
800-832-3200
https://igenex.com

CHEMICAL TOXICITY
The Great Plains Laboratory, Inc.
The Great Plains Laboratory is the provider for glyphosate
testing. Glyphosate is the world’s most widely produced herbicide
and is the primary toxic chemical in Roundup, as well as in many
other herbicides. This lab also offers the MycoTOX Profile for mold
exposure and a GPL-TOX Profile—a toxic nonmetal chemical profile
—that screens for the presence of 173 different toxic chemicals.
800-288-0383
https://www.greatplainslaboratory.com

MOLD
Mycometrics
 Founded in 2005, Mycometrics is a microbiology laboratory
specializing in the identification of fungi (e.g., molds) and bacteria
from the environments. Its EPA-approved test called the ERMI
(Environmental Relative Moldiness Index) Analysis can identify the
molds, bacteria, toxins, and viruses that may be negatively affecting
your health.
732-355-9018
www.mycometrics.com

Visual Contrast Sensitivity

Visual contrast sensitivity testing measures your ability to see
details at low contrast levels and is often used as a nonspecific test
of neurological function. It can be used to identify mold sensitivity or
toxicity.
www.vcstest.com

Mycotoxin Urine Test from Realtime Labs

The RealTime Labs mycotoxin test detects fifteen different
mycotoxins. Testing is done using competitive ELISA, a very
sensitive detection method using antibodies prepared against
mycotoxins.
Patients: 972-521-9975
Doctors: 972-492-0419
https://realtimelab.com/mycotoxin-testing

ALLERGY TESTING
Immuno Laboratories
Immuno Laboratories in Fort Lauderdale, Florida, is widely
recognized as one of the leading food and environmental allergy
testing facilities in the world. Since its inception, the company has
conducted over thirty-three million food sensitivity tests, with 97
percent of its physicians continuing testing for ten years or more—a
clear indication of physician and patient satisfaction.
800-231-9197
 www.immunolabs.com

HORMONES
Salivary Hormone Test
A feature of this test is that your result and a personal letter of
recommendation from my office are mailed directly to you using the
DiagnosTechs lab, a pioneer and leader in offering salivary hormone
testing. Unlike blood tests, which do not measure bioavailable
hormone activity, saliva testing is considered to be the most
accurate measure of free, bioavailable hormonal activity. This
personal hormone evaluation can be used to profile up to six
hormones: estradiol, estriol, progesterone, testosterone, DHEA, and
cortisol.
800-888-4353
www.unikeyhealth.com/salivary-hormone-test

OTHER HORMONE LABS AND TESTS

Precision Analytical Inc.
This lab uses a unique and comprehensive new dried urine
testing method that measures hormones and how estrogen is being
secreted.
https://dutchtest.com

ZRT’s Urine Metabolites Profile

ZRT offers a blood spot hormone test kit with results equivalent
to conventional blood tests.
www.zrtlab.com

Meridian Valley Lab

Meridian Valley Lab offers the CompletePLUS hormone profile.
This is a comprehensive twenty-four-hour urine hormone and
metabolite test that helps doctors use bioidentical hormone
replacement therapy safely and effectively. The lab also offers dried
urine hormone testing as well as tests for food sensitivities and
allergies.
206-209-4200
http://meridianvalleylab.com

GENOMIC (DNA)
23andMe
Perhaps the best-known personal genetics company, 23andMe
helps you begin your gene exploration using a saliva sample. Upon
receiving your results, you can use 23andMe’s relative finder in
addition to learning about your disease risks based on your unique
profile and can determine common genetic mutations that can
impair detoxification. You can then upload the data to a genome tool
like geneticgenie.org to analyze the information.
800-239-5230
www.23andme.com

LivingDNA
Using a saliva sample, you can uncover your DNA story,
optimize your well-being, improve the quality of your life, and
discover your family ancestry.
www.livingdna.com

METHYLATION AND DETOX ANALYSIS

Genetic Genie
This website works in conjunction with your 23andMe results to
provide a methylation and/or detoxification profile. Your 23andMe
results grant full access to view your methylation and detox profiles.
http://geneticgenie.org

TELOMERE
SpectraCell Laboratories
Telomere testing is the best marker in quantifying biological age
and it serves as a useful biomarker for risk assessment.
 800-227-5227
www.spectracell.com/patients/patient-telomere-testing

5. NEWSLETTERS, MAGAZINES, BOOKS, AND WEBSITES

NEWSLETTERS
The Health Sciences Institute (HSI) Newsletter
HSI is an independent organization dedicated to uncovering and
researching the most urgent advances in modern underground
medicine. As a member of the professional advisory panel, I can
verify that this cutting-edge newsletter is devoted to presenting
extraordinary products to its members before the products hit the
marketplace. HSI provides private access to hidden cures, powerful
discoveries, breakthrough treatments, and advances in modern
medicine.
888-213-0764
http://hsionline.com

MAGAZINES
First for Women Magazine
First for Women delivers helpful tips and credible information you
can’t get anywhere else, with numerous motivational articles on
living a well-rounded life, nurturing family, owning a pet, preparing
healthy menus, and just having fun! I am proud to be a regular
contributor.
201-569-6699
www.firstforwomen.com

Total Health Online Magazine

The mission of Total Health Online magazine is to advocate self-
managed natural health, emphasize the importance of becoming the
cocaptain of your own health-care team, and address the
imperatives to wellness. The magazine provides readers with the
information and resources needed to establish and maintain
optimum health. I am an associate editor for this outstanding
publication.
http://totalhealthmagazine.com

Taste for Life

Taste for Life in-store magazines can be found in health food
stores, natural product chains, food co-ops, and supermarkets
nationwide. The publication provides excellent articles on pertinent
health issues and serves as an informative educational source on a
variety of levels. I am proud to sit on Taste for Life’s editorial board.
The online website also provides a one-stop natural health
resource.
www.tasteforlife.com

Woman’s World Magazine

A magazine with information and inspiration on topics ranging
from food to decor to beauty to nutrition, it boasts a circulation of
approximately 1.6 million readers. It has held the title of the most
popular newsstand women’s magazine for many years. My “Radical
Health Tips” column can be found in each weekly edition.
www.womansworld.com

BOOKS
BOOKS BY ANN LOUISE GITTLEMAN, PHD, CNS
Here are a list and brief descriptions of my books that are
noteworthy companions for your Radical Longevity journey.
Radical Metabolism: A Powerful New Plan to Blast Fat and
Reignite Your Energy in Just 21 Days
ISBN: 0738234702
In my national bestselling book, I give you menu plans, fifty
sumptuous recipes, an extensive resource section, and everything
you need to supercharge your metabolism and transform your body
into a fat-burning dynamo in just twenty-one days.
www.radicalmetabolism.com
 The NEW Fat Flush Plan
ISBN: 9781259861130
A fully updated edition of my New York Times bestseller. Like its
pioneering predecessor, The NEW Fat Flush Plan offers evidence-
based detox and diet strategies that are simple, safe, and effective,
with a heightened emphasis on the role of liver health and the
metabolic impact of foods.

HERE ARE SOME OF MY PERSONAL FAVORITES

I Used to Have Cancer: How I Found My Own Way Back to
Health
James Templeton, founder of UNI KEY Health Systems, Inc., and
the Templeton Wellness Foundation, ISBN 0757004784
James Templeton’s memoir is an inspiring look back at his
unique journey in overcoming Stage IV melanoma and remaining
cancer free for over three decades and counting. James takes you
with him on a trip crisscrossing America, during which he shares the
various natural approaches he followed to battle his cancer—from
diet and supplements to meditation and lifestyle adjustments.
www.iusedtohavecancer.com

Harmonic Healing: Restore Your Vital Force for Lifelong

Wellness
Linda Lancaster
ISBN-13: 9781635653175
From “a pioneer in integrative medicine” comes a comprehensive
program anchored in Ayurveda, yoga, energy medicine,
homeopathy, and nutrition.

PROFESSIONAL ORGANIZATIONS FOR BETTER HEALTH

Academy for Comprehensive Integrative Medicine (ACIM)
ACIM’s mission is to bring the best in integrative medical
education, research, and professional referrals regarding all aspects
of human health to the broadest segment of global society.
Exceptional online courses are available with professors from all
over the world.
800-958-0703
www.acimconnect.com

Academy of Integrative Health & Medicine (AIHM)

AIHM is a global organization that educates and trains clinicians
in integrative health and medicine. Its focus is on individualized
health care backed by evidence-based research.
858-240-9033
www.aihm.org/

American Academy of Anti-Aging (A4M)

The A4M is dedicated to the advancement of technology to
detect, prevent, and treat aging-related disease and educating
physicians, scientists, and members of the public about biomedical
sciences, breaking technologies, and antiaging issues.
561-997-0112
www.a4m.com

American Academy of Craniofacial Pain (AACP)

AACP specializes in the relief of craniofacial pain,
temporomandibular disorders, and dental sleep-related disorders. It
also supports the advancement of education, research, and skills in
these areas.
800-322-8651
www.aacfp.org

American Academy of Environmental Medicine

The American Academy of Environmental Medicine is an
international association of physicians and other professionals who
study the effects of our complex environment and our physical
health. Topics studied include air pollution, mold, mycotoxins, and
more. The academy also provides a physician referral for various
conditions.
 316-684-5500
www.aaemonline.org

American Academy of Stem Cell Physicians (AASCP)

AASCP is an organization created to advance research and the
development of therapeutics in regenerative medicine. It is also an
excellent educational resource for physicians, scientists, and the
public in this new field of stem cell therapy.
305-891-4686
www.aascp.net

American College for Advancement in Medicine (ACAM)

ACAM enables the public to connect with integrative physicians
and learn about integrative medicine treatment options in their area.
800-532-3688
www.acam.org

Best Answer for Cancer Foundation (BAFC)

BAFC’s mission is to improve the quality of life and treatment of
cancer patients with a holistic platform, targeted cancer therapies,
and a patient-centered approach.
512-342-8181
https://bestanswerforcancer.org

International Academy of Oral Medicine and Toxicology

(IAOMT)
The IAOMT is an organization that supports the effort to inform
consumers about health risks from amalgam mercury, water
fluoridation, and safe ways to eliminate these risks.
863-420-6373
http://iaomt.org

International Association for Colon Hydrotherapy (I-ACT)

This association strives to ensure continuing and progressive
education in the field of colon hydrotherapy.
210-366-2888
www.i-act.org

International College of Craniomandibular Orthopedics

(ICCMO)
For over thirty-five years, ICCMO has specialized in the scientific
advancement and education in occlusion, neuromuscular dentistry,
and TMJ/TMD diagnosis and treatment.
866-379-3656
http://iccmo.org

National Association of Nutrition Professionals (NANP)

If you are interested in pursuing a nutrition consultant or natural
chef certification, the NANP has developed two rigorous sets of
educational standards for both. Every school that appears on its
Recommended Educational Programs page has been approved by
NANP’s thorough review process, ensuring a comprehensive and
well-rounded curriculum.
800-342-8037
www.nanp.org

NeuroLipid Research Foundation

The NeuroLipid Research Foundation pursues the core cause of
the patient’s disease/disorder and recommends addressing
membrane fatty acid disturbances and epigenetic (toxic exposure)
factors as a means of healing and health.
856-431-5505
www.neurolipid.store

Templeton Wellness Foundation

James Templeton created the Templeton Wellness Foundation to
help you fight and win your battle against cancer. After staring death
in the face over thirty years ago and beating cancer using a natural,
radical approach to healing, James is living his best life now. It is his
personal mission to inspire HOPE and to provide the latest
resources and information for anyone facing a similar battle or
seeking cancer prevention. The foundation has compiled an
extensive collection of first-hand interviews with late-stage cancer
survivors as well as many of the foremost cancer experts from
across the world today.
https://templetonwellness.com
Also by Ann Louise Gittleman, PhD, CNS:
Radical Metabolism
Before the Change
The New Fat Flush Foods
The New Fat Flush Plan
Your Body Knows Best
Fat Flush for Life
Zapped
The Gut Flush Plan
Get the Sugar Out
The Fast Track Detox Diet
The Fat Flush Plan
The Fat Flush Foods
Super Nutrition for Women
Super Nutrition for Men
The Fat Flush Plan Cookbook
The Fat Flush Fitness Plan
The Complete Fat Flush Program
The Fat Flush Journal and Shopping Guide
Why Am I Always So Tired?
Get the Salt Out!
Eat Fat Lose Weight
Eat Fat Lose Weight Cookbook
The Living Beauty Detox Program
Beyond Pritikin
Guess What Came to Dinner?
Hot Times
 PRAISE FOR ANN LOUISE GITTLEMAN:

“I deeply respect and honor the work of Ann Louise Gittleman,

whom I consider as a teacher, as well as what she has done to
bring intelligence to the world of nutrition.”
—Mark Hyman, MD, medical director of Cleveland Clinic’s Center
for Functional Medicine, thirteen-time New York Times bestselling
author

“Rather than accepting conventional wisdom, Ann Louise is always

lightyears ahead of it. Every time I read her books or attend her
talks, I discover something new. She never stops researching, never
stops learning, and never stops advancing our field.”
—Dr. Kellyann Petrucci, New York Times bestselling author, Dr.
Kellyann’s Cleanse and Reset

“From Fat Flush to detox, Ann Louise Gittleman is a trailblazer

whose impeccable, groundbreaking research and knowledge paved
the path for nutritionists today. As she has for the past few decades,
Gittleman continues to inspire, motivate, and challenge me today.”
—JJ Virgin, four-time New York Times bestselling author

“When it comes to wellness through nutrition, Ann Louise Gittleman

not only pioneered the field, she continues to be ahead of her time
and on top of the game. At First for Women, we rely on Gittleman to
alert us to the newest scientific studies with the most urgent
relevance for our readers—and she always delivers.”
—Carol Brooks, editor-in-chief of Woman’s World and First for
Women magazines

“Most people have been brought up believing that old age and
decline are inevitable. And that becomes their experience. But there
is another way. A far more pleasurable way to grow older while
maintaining strength, vitality, and joy. That is the message of
Radical Longevity—a book whose time has truly come.”
—Christiane Northrup, MD, New York Times bestselling author of
Goddesses Never Age; Women’s Bodies, Women’s Wisdom; and
The Wisdom of Menopause

“A longtime guiding light in the world of nutritional medicine, Ann

Louise continues to be The First Lady of Nutrition and someone I
can always count on for the best information for my patients, my
readers, and me. Not only is she knowledgeable and a pioneer in
the field but she is a truly caring person who is dedicated to
changing the world, one body at a time. I’m proud to call her my
friend.”
—Hyla Cass, MD, author of 8 Weeks to Vibrant Health

“I always admired her passion for healing for all, her desire to look
deeper, and her healing wisdom.”
—Raphael Kellman, MD, of the Kellman Center for Integrative and
Functional Medicine and author of The Microbiome Breakthrough

“Ann Louise Gittleman, PhD, CNS, is a visionary and pioneer in the

world of natural healing. Her bestselling books have revolutionized
natural medicine and Ann Louise continues to innovate.”
—Izabella Wentz, PharmD, FASCP-Functional Pharmacist, #1 New
York Times bestselling author of Hashimoto’s Protocol and
Hashimoto’s the Root Cause

“Ann Louise Gittleman has been a leading innovator in the field of

integrative medicine for decades. Her books bring cutting-edge
research to health consumers in an easy-to-understand form. She
was one of the first to warn of the dangers of our infatuation with
low-carb diets, and now science has validated her message.”
—Ronald Hoffman, MD, founder of the Hoffman Center, host of The
 Intelligent Medicine podcast

“I recall interviewing her on the radio when I was just starting out in
the field of nutritional medicine… I was terrified because she was so
much more knowledgeable than I… So I read all her books and
became even more impressed. She was one of the greats even
back then. She continues to learn, explore, and, best of all, get the
message out to millions of adoring fans.”
—Fred Pescatore, MD, New York Times bestselling author of The
Hamptons Diet

“Ann Louise is ahead of the nutrition curve. She’s always been

cutting edge in her approach, having been part of the lineage of
nutritional mentors and pioneers who ultimately led the charge
forward to the rise in the current twenty-first century health and
wellness interests.”
—Deanna Minich, PhD, nutritionist and author of Whole Detox

“I have known and admired Ann Louise for decades. Her books, like
Radical Longevity, enable readers to learn cutting-edge information
before science announces THEIR ‘breakthroughs!’”
—Doug Kaufmann, host of the TV show, Know the Cause

“Ann Louise Gittleman is always light years ahead of others in her

field. She is one of my all-time favorite health influencers!”
—Dr. Peter Osborne, bestselling author of No Grain, No Pain

“Ann Louise has always been one of my favorite go-to nutritionists.

Her Fat Flush Plan and other programs, supplements, and test kits
have paved the way for a whole new generation of health and
environmentally like-minded advocates and activists. She is STILL a
superstar in our changing world, and we are all very grateful for her
tireless efforts to bring the most cutting-edge wisdom to a world that
desperately needs it.”
 —Donna Gates, international bestselling author of The Body
Ecology Diet

“I am a great fan of Ann Louise’s body of work! I am particularly

happy that she has tackled the timely topic of longevity and how our
bodies are being sabotaged by our toxic environment and how to
easily and safely address this through simple lifestyle changes.”
—Robyn Openshaw, founder of GreenSmoothieGirl.com

“I have known Ann Louise for nearly forty years, and I especially
commend her for ‘keeping the light burning,’ with integrity, devotion,
truth, and a knowledge that surpasses most people’s understanding
of nutrition from the traditional side as well as the esoteric energetic
side. Her work in nutrition has been eye-opening to many, as she
led the way as the ‘Queen’ of Nutrition! Our teacher, the great
healer, Dr. Hazel Parcells often spoke of Ann Louise as a leader in
the field of nutrition. I am honored to know her not only as a
colleague but a dear friend.”
—Linda Lancaster, ND, PhD, author of Harmonic Healing

“I have always wanted to meet the woman who has also written
over thirty-five books and has been such an icon for so many
decades. I am honored that we have become friends as well as
treasured colleagues.”
—Cherie Calbom, MS, The Juice Lady

“Ann Louise Gittleman is a wonderful woman, not only for her

kindhearted spirit, but her dedication to getting to the root causes of
health issues for decades. She was practicing and preaching
functional medicine before it was even a term!”
—Evan Brand, Certified Functional Medicine Practitioner

“I admire Ann Louise Gittleman so much. She has touched on every

major health issue of our time to help guide people in the right
direction toward the underlying root causes of their health issues.
She is a clear and responsible voice in a time when people more
than ever need proper self-guidance, self-reliance, and education
about their health. I learn so much every time I speak to her—I trust
and follow her every word!”
—Wendy Myers, FDN-P, myersdetox.com
* IMMUNE SYSTEM: Do you find yourself getting sick more
frequently and with longer recovery periods?
YES:
NO:

IMMUNE SYSTEM: Do you suffer from inadequate sleep and/or

chronic stress?
YES:
NO:

IMMUNE SYSTEM: Do you have an autoimmune illness?

YES:
NO:

IMMUNE SYSTEM: Are you susceptible to viral illnesses (e.g.,

colds, flus, and/or Epstein-Barr)?
YES:
NO:

TOXINS: HEAVY METALS: Do you use aluminum pots, pans, or

foils for cooking?
YES:
NO:

TOXINS: HEAVY METALS: Do you eat off unglazed ceramic

dishes?
YES:
NO:

TOXINS: HEAVY METALS: Do you have MS, ALS, Alzheimer’s, or

Parkinson’s?
YES:
NO:

TOXINS: HEAVY METALS: Do you eat fish, seafood, or sea

vegetables more than three meals per week?
YES:
NO:

TOXINS: HEAVY METALS: Does your jewelry contain nickel or do

you wear metal braces on your teeth?
YES:
NO:

TOXINS: HEAVY METALS: Are you taking any medications

(including over the counter)?
YES:
NO:

TOXINS: HEAVY METALS: Do you have possible lead-based paint

in your house if it was built before 1978?
YES:
NO:

TOXINS: ENDOCRINE-DISRUPTING CHEMICALS: Do you use

conventional cleaning products rather than cleaning with natural
substances, such as vinegar and baking soda?
YES:
NO:

TOXINS: ENDOCRINE-DISRUPTING CHEMICALS: Do you use

pesticides on your lawn and garden?
YES:
NO:

TOXINS: ENDOCRINE-DISRUPTING CHEMICALS: Do you use

synthetic room fresheners or synthetic perfumes rather than
essential oils?
YES:
NO:

TOXINS: ENDOCRINE-DISRUPTING CHEMICALS: Do you drink

out of plastic water bottles?
YES:
NO:

TOXINS: ENDOCRINE-DISRUPTING CHEMICALS: Do you use

commercial hand sanitizers?
YES:
NO:

TOXINS: ENDOCRINE-DISRUPTING CHEMICALS: Do you use

commercial arts-and-crafts supplies?
YES:
NO:

TOXINS: ENDOCRINE-DISRUPTING CHEMICALS: Do you use

personal care products that contain parabens, often found in
commercial skin-care products and cosmetics?
YES:
NO:

TOXINS: ENDOCRINE-DISRUPTING CHEMICALS: Do you use

chemically based nail polish and nail polish removers?
YES:
NO:

TOXINS: PARASITES: Have you ever traveled to remote

destinations?
YES:
NO:

TOXINS: PARASITES: Do you have pets and animals of any kind?

YES:
NO:

TOXINS: PARASITES: Do you allow your pets to sleep with you or

eat off your plate?
YES:
NO:

TOXINS: PARASITES: Do you eat uncooked foods, such as sushi,

salad bar fare, or unwashed fruits and vegetables?
YES:
NO:

TOXINS: PARASITES: Have you ever suffered from food

poisoning?
YES:
NO:

TOXINS: PARASITES: Do you have digestive issues, such as

diarrhea, constipation, gas, or bloating on a regular basis (3 times
per week or more)?
YES:
NO:

TOXINS: PARASITES: Do you have food sensitivities, intolerances,

or allergies?
YES:
NO:

TOXINS: EMFS: Do you sleep with your cell phone or carry it in

your pocket?
YES:
NO:

TOXINS: EMFS: Do you have yearly CT scans or X-rays?

YES:
NO:

TOXINS: EMFS: Do you fly more than four times a year?

YES:
NO:

TOXINS: EMFS: Have you ever undergone any type of radiation

treatment?
YES:
NO:

TOXINS: EMFS: Do you have a smart meter?

YES:
NO:

TOXINS: EMFS: Do you have Wi-Fi at home or is your neighbor’s

Wi-Fi signal strong in your home?
YES:
NO:

TOXINS: EMFS: Do you wear a Fitbit or Apple Watch?

YES:
NO:

TOXINS: MOLD: Do you use a humidifier?

YES:
NO:

TOXINS: MOLD: Have you ever had a mold issue in your home?
YES:
NO:

TOXINS: MOLD: Do you shampoo indoor carpets frequently (4

times per year) and let them air dry?
YES:
NO:

TOXINS: MOLD: Do you enjoy roasted peanuts, cashews, and

pistachios on a regular basis (2–3 times per week)?
YES:
NO:

TOXINS: MOLD: Do you have wall-to-wall carpeting in your home?

YES:
NO:

TOXINS: DENTAL INFECTIONS: Do you have dental amalgams

(silver fillings) in your mouth?
YES:
NO:

TOXINS: DENTAL INFECTIONS: Do you have both gold and silver

dental amalgams (divergent metals) in your mouth?
YES:
NO:

TOXINS: DENTAL INFECTIONS: Have you had one or more root

canals?
YES:
NO:

TOXINS: DENTAL INFECTIONS: Are any of your teeth missing?

YES:
NO:

TOXINS: DENTAL INFECTIONS: Do you have unexplained

weakness on one side of your body?
YES:
NO:

TOXINS: DENTAL INFECTIONS: Have you been told you have a

cavitation (hole in your jaw bone where a tooth was removed)—but
were not treated (with ozone) for it?
YES:
NO:

AGES (ADVANCED GLYCATION END PRODUCTS): Are you on a

higher-fat diet (e.g., keto or Paleo), and/or enjoy cheese, bacon,
and butter every day?
YES:
NO:
AGES (ADVANCED GLYCATION END PRODUCTS): Do you eat
meat more than three times per week?
YES:
NO:

AGES (ADVANCED GLYCATION END PRODUCTS): Do you

frequently (more than three times per week) grill, broil, or fry your
food?
YES:
NO:

AGES (ADVANCED GLYCATION END PRODUCTS): Do you use

an air fryer?
YES:
NO:

AGES (ADVANCED GLYCATION END PRODUCTS): Do you

indulge in crispy foods, such as crackers, chips, pretzels, cookies,
or breakfast cereals, more than five times per week?
YES:
NO:

FASCIA: Have you found yourself getting stiffer as you age?

YES:
NO:

FASCIA: Have you had one or more surgeries during your life?
YES:
NO:

FASCIA: Have you ever been in a car accident?

YES:
NO:

FASCIA: Do you use the same repetitive movements on your job

(typing, bending, lifting, etc.)?
YES:
NO:

FASCIA: Have you been told by a health professional that your

posture needs improvement?
YES:
NO:

FASCIA: Do you have a sedentary lifestyle or one that involves little

or no exercise?
YES:
NO:

FASCIA: Are you a shallow breather or someone who does not

breathe deeply?
YES:
NO:

MINERALS: COPPER: Do you have copper plumbing in your

home?
YES:
NO:

MINERALS: COPPER: Do you take a vitamin-mineral supplement

with copper?
YES:
NO:

MINERALS: COPPER: Have you ever had a copper IUD?

YES:
NO:

MINERALS: COPPER: Do you use copper cookware?

YES:
NO:

MINERALS: COPPER: Do you avoid red beans, eggs, or pumpkins

seeds (high-zinc foods)?
YES:
NO:

IRON: Do you have brown “liver” spots on your body?

YES:
NO:

IRON: Do you cook in cast iron?

YES:
NO:

IRON: Does your multiple vitamin contain iron?

YES:
NO:

IRON: Has it been over a year since you donated blood?

YES:
NO:

IRON: Are you of Northern European descent?

YES:
NO:

IRON: Do you eat a lot of iron-fortified foods?

YES:
NO:

IRON: Does heart disease run in your family?

YES:
NO:

OPTIMIZE THE GUT-BRAIN CONNECTION: MICROBIOME: Do

you take probiotics?
YES:
NO:

OPTIMIZE THE GUT-BRAIN CONNECTION: MICROBIOME: Do

you have a history of frequent antibiotic use?
YES:
NO:

OPTIMIZE THE GUT-BRAIN CONNECTION: MICROBIOME: Do

you avoid fermented foods?
YES:
NO:

OPTIMIZE THE GUT-BRAIN CONNECTION: MICROBIOME: Do

you typically eat your meals alone?
YES:
NO:

OPTIMIZE THE GUT-BRAIN CONNECTION: MICROBIOME: If you

had a crisis, would you have fewer than three friends you could
count on?
YES:
NO:

OPTIMIZE THE GUT-BRAIN CONNECTION: MICROBIOME: Do

find yourself crying easily and overreacting to situations?
YES:
NO:

OPTIMIZE THE GUT-BRAIN CONNECTION: MICROBIOME: Are

you grieving or suffering from a heartbreak?
YES:
NO:

OPTIMIZE THE GUT-BRAIN CONNECTION: MICROBIOME: Do

you have a virtual (or real) community?
YES:
NO:

TARGETED STRATEGIES
BRAIN: Does Alzheimer’s concern you?
YES:
NO:

BRAIN: Have you developed an unexplained tremor in your hand?

YES:
NO:

BRAIN: Are you experiencing unrelenting chronic stress?

YES:
NO:

BRAIN: Do you take medication for anxiety or depression?

YES:
NO:

BRAIN: Have you ever suffered a head injury?

YES:
NO:

BRAIN: Do you take any anticholinergic, statin, narcotic, or steroid

medications?
YES:
NO:

BRAIN: Have you ever had chemotherapy?

YES:
NO:

HEART: Does heart disease run in your family?

YES:
NO:

HEART: Do you have high ferritin, LDL, homocysteine, or CRP

levels?
YES:
NO:
HEART: Are you a smoker?
YES:
NO:

HEART: Are you a nonexerciser?

YES:
NO:

HEART: Do you suffer from high trigylcerides?

YES:
NO:

BONES: Do you have low vitamin D levels?

YES:
NO:

BONES: Have you ever fractured a bone as an adult?

YES:
NO:

BONES: Do you drink fluoridated water or use a fluoridated

toothpaste?
YES:
NO:

BONES: Do you cook with aluminum pans?

YES:
NO:

BONES: Do you drink a lot of diet sodas?

YES:
NO:

BONES: Are you a sugar-holic or do you crave sweets?

YES:
NO:
BONES: Do you drive instead of walk every chance you get?
YES:
NO:

BONES: Are you unable to balance on one foot for sixty seconds?
YES:
NO:

BONES: Do you have a job where you sit for most of the day?
YES:
NO:

BONES: Do you live in a climate that has cold, snowy winters that
make it difficult to get outdoors?
YES:
NO:

SKIN: Do you reside north of Los Angeles, Phoenix, or Nashville?

YES:
NO:

SKIN: Do you work inside all day?

YES:
NO:

SKIN: Do you expose your eyes and back to the sun?

YES:
NO:

SKIN: Do you have fine lines and wrinkles?

YES:
NO:

SKIN: Are you vitamin D deficient?

YES:
NO:
SKIN: Have you had more than three sunburns during your lifetime?
YES:
NO:

SKIN: Do you use chemically based sunscreens?

YES:
NO:

SKIN: Have you been diagnosed with skin cancer?

YES:
NO:

SKIN: Do you avoid all fats in your diet?

YES:
NO:

HAIR: Have you noticed your hair thinning as you age?

YES:
NO:

HAIR: Do you skimp on protein in your daily meals and snacks?

YES:
NO:

HAIR: Do you eat a plant-based diet?

YES:
NO:

HAIR: Do you find yourself tired all the time?

YES:
NO:

HAIR: Do you take medications that have coincided with hair loss?
YES:
NO:

HAIR: Do you have low stomach acid?

YES:
NO:

HAIR: Are you hypothyroid?

YES:
NO:

HORMONES: Does any form of hormone replacement therapy

frighten you?
YES:
NO:

HORMONES: Do you take an unopposed estrogen replacement

therapy?
YES:
NO:

HORMONES: Is your sex life nonexistent?

YES:
NO:

HORMONES: Are you losing muscle strength?

YES:
NO:

HORMONES: Do you suffer from depression or anxiety?

YES:
NO:

HORMONES: Is sleeplessness or poor-quality sleep an issue in

your life?
YES:
NO:

DIET: Do you eat nonorganic fruits, vegetables, meats, grains,

and/or dairy products on a daily basis?
YES:
NO:

DIET: Do you often eat GMO (genetically modified) foods?

YES:
NO:

DIET: Do you drink unfiltered water?

YES:
NO:

DIET: Do you cook with herbs, such as rosemary, less than once a
week?
YES:
NO:

DIET: If you own a slow cooker or Instant Pot, do you use it less
than four times a month?
YES:
NO:

DIET: Do you eat out in restaurants more than five times a week?
YES:
NO:

DIET: Do you eat processed convenience foods more than three

times a week?
YES:
NO:

DIET: Do you have light-colored stools?

YES:
NO:

DIET: Are you frequently constipated?

YES:
NO:
DIET: Do you suffer from nausea, heartburn, burping, reflux, gas, or
bloating?
YES:
NO:

DIET: Do you have a history of gallstones or gallbladder surgery?

YES:
NO:

DIET: Do you often wake up between one and three o’clock in the
morning?
YES:
NO:

TAKING IT TO THE NEXT LEVEL: Do you believe your biography

is your biology?
YES:
NO:

TAKING IT TO THE NEXT LEVEL: Would you like to reprogram

your DNA?
YES:
NO:

TAKING IT TO THE NEXT LEVEL: Would you like to replenish your

stem cells?
YES:
NO:

TAKING IT TO THE NEXT LEVEL: Would you be willing to try stem

cell activators to reboot your body?
YES:
NO:

TAKING IT TO THE NEXT LEVEL: Would you consider using

platelet-rich plasma (PRP) therapy for your joints and skin and for
wound healing?
YES:
NO:

* RULE: Rule #1: Immunity Is Everything

NUTRITION: Foods rich in vitamin D; e.g., beef liver, egg yolks,
fatty fish and fish oil, mushrooms
Zinc-rich foods; e.g., seafood, eggs, pumpkin seeds
Foods rich in quercetin; e.g., capers, asparagus, cranberries,
apples, kale, okra, spinach, elderberries, red grapes
SUPPLEMENTS: Vitamin D3 2,000–5,000 IU daily
Vitamin C: 2–5 g daily or Vitality C
Zinc: 15–45 mg daily
Quercetin: 500 mg, 2x to 3x daily
Melatonin: 1–3 mg, time-release form
Immune Formula
LIFESTYLE: 15–20 minutes sunshine daily
Regular quality sleep
Therapeutic bath soaks
Use real soap, not sanitizers
Keep house humidity at 40–60%
OTHER: Tissue mineral analysis (TMA)

RULE: Rule #2: Take On Toxic Overload

NUTRITION: Cilantro
Fiber-rich diet, including chia, hemp, and flax
Fiji brand water
SUPPLEMENTS: Boron: 3 mg daily
Fulvic and humic acid minerals
Selenium: 200 mcg daily
My Colon Cleanse:
Para-Key
Verma-Plus
Flora-Key
Oil of oregano: 1 or 2 gelcaps 2x daily, Y-C Cleanse, and high-dose
Vitamin C (to bowel tolerance), along with a binder; e.g., chlorella,
charcoal, citrus pectin, zeolite, or bentonite clay
Osteo-Key for calcium dysregulation (contains calcium
hydroxyapatite)
LIFESTYLE: Avoid aluminum cookware and foil, aluminum in
baking powder, deodorants, cosmetics, dental work, antacids
Avoid smoking, secondhand smoke, e-cigarettes, vaping
Avoid exposure to cadmium found in chocolate, seaweeds, metal
containers, cookware, antiseptics
Avoid mercury found in dental amalgams, fish and seafood,
medications
Avoid lead found in pottery, vintage dishware and glassware, and in
inferior supplements
Remove mold and mycotoxins from home and office
Limit use of cell phone, microwave, Wi-Fi
OTHER: Expanded GI panel
Mycotoxin urine test
ERMI (Environmental Relative Moldiness Index) Analysis
Visual Contrast Sensitivity (VCS) test
EMF protectors
Smart meter shield
EMF-blocking Faraday Bag
Shungite
Water filters

RULE: Rule #3: Stop AGEs (Advanced Glycation End Products)

NUTRITION: Emphasize a plant-based diet
Reduce consumption of cheese, butter, and bacon
Avoid highly processed, dehydrated, and fried foods.
Limit AGEs to 8,000 kU daily
SUPPLEMENTS: Benfotiamine 300 mg
Vitamins A, C, and E
Selenium and zinc
N-acetylcysteine, alpha-lipoic acid, chlorophyll, choline, taurine
LIFESTYLE: Choose low-heat, moist, slow cooking methods:
stewing, simmering, braising, or poaching
Avoid high, dry cooking methods: grilling, roasting, baking, and air-
frying
Marinate before grilling
OTHER:

RULE: Rule #4: Free Up Fascia

NUTRITION: Bone broth
High-quality collagen powders
SUPPLEMENTS: Rath’s Healthy Collagen formula (900 mg vitamin
C, 900 mg L-lysine, and 450 mg L-proline) daily
L-arginine: 1–3 g daily with equal amounts of lysine
Trimethylglycine (TMG): 2,500–6,000 mg taken in 2 divided doses
daily
Endur-acin: taken as directed by health-care practitioner
Gotu kola: taken as herbal tea (2 cups daily); topical paste; tincture
(2 teaspoons 2x daily in water); or as a supplement (Gotu Kola
Complex by MediHerbs, 1 tablet 3x daily)
LIFESTYLE: Stay hydrated
Daily weight-bearing exercise (minimum 30 minutes daily)
5 minutes a day rebounding on mini trampoline
Relax daily in a warm Epsom salts bath or detox bath
Gentle exercise or Yin Yoga
OTHER: Cupping therapy
Dry brushing
Myofascial release massage

RULE: Rule #5: Activate Cellular Rejuvenation

NUTRITION: Healthy omega-6s: 1 tablespoon hemp seed oil or 3
tablespoons hemp hearts daily
Live Longer Cocktail (here)
Chia seeds, flaxseeds, such herbs as marshmallow root and
slippery elm
Celtic, Himalayan, or Real Salt
Diluted coconut water, cranberry water, citrus, or cucumber added
to water
Bone broth
Organ meats and bone marrow
SUPPLEMENTS: Resveratrol: Longevinex 100 mg daily
ASEA Redox Signaling Molecules: 4 ounces 2x daily
Chromium: 200 mg 3x daily, plus core mineral zinc
Berberine: 500–1,000 mg 3x daily
Vitamin D3: 2,000–5,000 IU daily
LIFESTYLE: Restorative sleep
Intermittent fasting
Avoid steroids, if possible
Avoid quinolone antibiotics; e.g., Cipro and Levaquin
OTHER: Stem cell patches

RULE: Rule #6: Mind Your Minerals

NUTRITION: Balance copper-rich foods (avocado, soy, shellfish,
tea, chocolate, nuts, and seeds) with zinc-rich meat, pumpkin, and
eggs
Drink tea and coffee to block iron absorption
SUPPLEMENTS: Copper-binding resveratrol: Longevinex 100 mg
Vitamin C
Iron-chelating
inositol hexaphosphate (IP6), 3 g 2x daily for 6 months
Copper- and iron-free daily multiple vitamin
Quercetin
Curcumin: 500 mg 3x daily with meals
N-acetylcysteine (NAC): 600 mg 1x or 2x daily
LIFESTYLE: Remove copper products, including copper-lined pots,
pans, and other copper kitchen items, and copper dental
components
Eliminate cast-iron cookware
OTHER: Oxygen therapies
FAR Infrared Sauna

RULE: Rule #7: Optimize the Gut-Brain Connection

NUTRITION: Fermented foods
SUPPLEMENTS: Flora-Key
Adrenal Formula
Combine Super-EPA with 100–200 mg daily of a good quality
CoQ10 supplement
5-HTP: 100–200 mg daily
LIFESTYLE: Avoid overuse of antibiotics
Bach Flower Remedies
Ignatia 30c
Natrum Muriaticum 30c
Lavender essential oil
Orange blossom essential oil
Patchouli essential oil
OTHER: Communal living
Online groups and communities
Volunteering, attending faith-based services, and mentoring

* TARGETED STRATEGIES: Reclaim Your Brain

NUTRITION: Omega-3, -6, -7, and -9 essential fats
The 3 Bs—blueberries, beets, and broccoli
Colorful fruits and vegetables
Lean proteins
Avoid sugar
1 to 2 cups coffee daily
1 to 2 squares dark chocolate (minimum 60% cacao content)
SUPPLEMENTS: Ultra H-3 Plus (includes benfotiamine,
phosphatidylserine, biotin, green tea extract, PABA, ginkgo biloba,
vinpocetine, niacin, huperzine A): 1 capsule 3x daily, between meals
Lithium orotate: 20–80 mg daily, staggered throughout the day
Astragaloside IV: 250–500 mg daily
Acetyl-L-carnitine: 2,000 mg or less daily
LIFESTYLE: 30 minutes exercise daily
Dancing
Adequate restorative sleep
OTHER: Parasites and Lyme testing
Dynamic Neural Retraining System

TARGETED STRATEGIES: Recharge Your Heart

NUTRITION: Essential fatty acids (EFAs)
Antioxidant-rich foods
Lower sodium intake
Increase foods high in vitamin B
100 g protein daily
Eat fiber-rich foods
SUPPLEMENTS: Magnesium: 5 mg per lb of body weight
Niacin: 250 mg at bedtime, then increase gradually to 1–2 g daily
D-ribose: 5 g 3x daily
UNI KEY’s Super EPA fish oil: 1–2 g daily
CoQ10: 100–300 mg daily
L-carnitine: 2–3 g spread out through the day
LIFESTYLE: Quit smoking
Maintain a healthy weight
Exercise daily
Understand your emotions
OTHER: Proper blood tests (see Chapter 12)
Choose foods and cooking techniques that lower AGEs

TARGETED STRATEGIES: Repair Bones, Muscles, and Joints

NUTRITION: Bone broth
Great Lakes Collagen
4 prunes daily
100 g protein daily
Foods rich in vitamin D; e.g., beef liver, cheese, egg yolks, fatty fish
and fish oil, and mushrooms
Foods rich in selenium; e.g., Brazil nuts, walnuts, and shiitake
mushrooms
SUPPLEMENTS: Vitamin D: 2,000–5,000 IU daily
Selenium: 100–200 mcg daily
Osteo-Key: 3 capsules 2x daily with meals
UNI KEY’s Advanced Daily Multivitamin: 3 capsules 2x daily with
meals
Turmeric: 200–500 mg daily
Sea cucumber: 1,000 mg daily
Bromelain: 2,000–6,000 mg on empty stomach
LIFESTYLE: 20–30 minutes sunshine daily
Resistance or weight-bearing exercise
Rebounding
Super Slow training
Balance training
OTHER: Whole-body vibrational training
Platelet-rich plasma (PRP)

TARGETED STRATEGIES: Revitalize Your Skin

NUTRITION: Phytonutrient-rich foods
Omega-6 oils: 2 tablespoons daily of hemp, safflower, sesame, or
Siberian pine nut oil
SUPPLEMENTS: Black currant seed oil: 2 g daily
Silica bamboo extract: 300 mg daily
Vitamin C: up to 7 g daily
Proline: 1–7 g daily
Lysine: up to 3,000 mg daily
Glycine: 3 g daily
LIFESTYLE: Dry brushing
Sweating
Clay masks
Regular sun exposure, but avoid toxic chemical sunscreens
Avoid synthetic body products
OTHER: Litmus test your creams, lotions, and serums

TARGETED STRATEGIES: Reverse Hair Loss

NUTRITION: Gluten-free diet
Omega-3 fats: 1–2 g daily
Aloe vera: 1–2 oz daily
Increase biotin
SUPPLEMENTS: Omega-3s: 1–2 g daily
Biotin (vitamin B7): 5 mg daily
Pantothenic acid (vitamin B5): 1–2 g daily
Zinc: 45 mg daily
Vitamin C: 1–7 g daily
Methylsulfonylmethane (MSM): 500–3,000 mg daily
UNI KEY Health’s HCL+2: take as directed
LIFESTYLE: Avoid chlorinated and fluoridated water
Avoid prescription drugs
Avoid chemical-laden hair products
Ferritin level test: 50–70 ng/ml is optimal
OTHER: Massage scalp with rosemary essential oil

TARGETED STRATEGIES: Reignite Your Sex Life

NUTRITION: Warming foods; e.g., beans, green leafy vegetables,
seeds, artichokes, mushrooms, oysters
Longevity Blaster
Cranberry Elixir
Omega-6
Adrenal cocktail
Go gluten free
Fill up on fiber-rich foods
SUPPLEMENTS: Panax ginseng: 300 mg daily
Libido formula containing damiana, horny goat weed, yohimbe,
Mucuna pruriens, Tribulus terrestris
Vitamin A: 25,000 IU daily
Magnesium: 5 mg per lb of body weight daily
DHEA: 5 to 25 mg daily
Niacin: 50–150 mg, 15 to 30 minutes prior to sexual activity
ProgestaKey cream
Vitamin D: 8,000 IU daily
Zinc: 25–50 mg daily
Saw palmetto oil: 320 mg daily
Phosphatidyl serine: 300 to 400 mg daily
LIFESTYLE: Get adequate restorative sleep
Walk barefoot outside for 15 minutes daily
Regular exercise; avoid overexercising
Kegel exercises
Avoid personal care products that contain endocrine disrupters
Wash hands after handling gas, cash register, or ATM receipts
OTHER: Salivary hormone test or blood test
Serenity TMT
ThermiVa radiofrequency treatment for women
PRP “O-shot” solution for female sexual dysfunction
PRP “P-shot” solution for male sexual dysfunction

TARGETED STRATEGIES: Taking It to the Next Level

NUTRITION: Bone broth made with rich bone marrow
Dark, leafy greens
Grass-fed dairy products
Grass-fed meats
Avoid foods containing synthetic folate
SUPPLEMENTS: Astragaloside IV: 250–500 mg daily
EGCG: 250–500 mg daily
N-acetylcysteine (NAC): 1,800–2,400 mg daily
Vitamin E: 400 IU daily
Gamma tocotrienol: 20 mg daily
L-carnosine: 1,000 mg daily
LIFESTYLE: Regular exercise
Short-term fasts
Gentle daily detox through infrared sauna, deep breathing
exercises, detox baths
Colon cleanse
OTHER: Stem cell activators
Support methylation
Platelet-rich plasma (PRP)