start your longevity program

The following outline is copied from my PowerPoint presentation. You are welcome to read and use, but any commercial use is strictly copyrighted to Steven Masley, M.D.:
This information is not intended for medical decision making. Always consult your own physician who knows your personal medical history before making medical decisions.

You Can Revitalize Your Life with
10 STEPS TO LONGEVITY

by Steven Masley, M.D., C.N.S.

INCREASE YOUR LONGEVITY . INCREASE YOUR VITALITY . EXPAND YOUR HEALTH SPAN

START AN ANTI-AGING PROGRAM

MY GOALS FOR THIS PRESENTATION ARE TO

• Show you how lifestyle choices can fill you with vitality or leave you sluggish
• Feature foods that are easy-to-make, delicious, and healthy
• Give you activities that increase your productivity and energy
• Foster mental well being and harmony
• Empower you to succeed in making these lifestyle changes

WHY I TEACH LONGEVITY?

I enjoy helping people feel great!

• Following this program gives me more time and energy, and better health
• Lifestyle choices account for 70% of the diseases we see. Pills and surgeries don’t always improve health, they treat disease!

AGING-IT’S A NORMAL PROCESS

• We all age. Our goal is to increase our HealthSpan living well until age 100-120
• Poor lifestyle choices accelerate aging and illness
• Free radicals are chemical compounds that speed aging
• Lifestyle choices can slow aging
• Many nutrients and antioxidant compounds slow the aging process and revitalize your health

"GENETIC ENGINEERING" Jeffery Bland, Ph.D.

YOU CONTROL THE EXPRESSION OF YOUR GENES !

• You inherit 23 pairs of chromosomes, "this is your genetic make-up"
• The messages encoded are polymorphic, meaning "you get to choose how your express your genetic message"
• The experiment, called your life, is one expression of your genetic potential,
• Other lifestyle will create other potentials

Accelerated Aging Results in More than a Shorter Life. It Limits Your Energy, Your Potential, and Your
Vitality as Well

FREE RADICALS ACCELERATE AGING AND DISEASE

All energy consuming processes form free radicals (cars burn fuel and oxygen to make exhaust; people burn oxygen and fuel to produce free radicals)

• Free radicals are oxidants, aging compounds
• Tobacco smoke, pesticides, smog, exhaust, and soot all are loaded with free radicals
• Each body cell takes "10,000 to 100,000 hits" daily

TO ACCELRATE AGING

• Increase free radical production:
• Eat refined foods in excess, choose to eat unhealthy fats
• Increase free radical exposure:
• Smoke, eat chemicals, live in plastic
• Decrease ability to detoxify free radicals:
• Avoid garlic, broccoli, B-vitamins, curry spices
• Decrease ability to neutralize free radicals:
• Limit intake of fruits, veggies, legumes, spices, herbs, nuts, and whole grains

WHAT ARE ANTIOXIDANTS?

Antioxidants have a funny name, but they play a critical role in life.

• Antioxidants are chemical compounds that neutralize free radicals; thus, ANTIOXIDANTS SLOW AGING AND PREVENT DISEASE!
• Antioxidants are formed by plants to protect themselves from ultraviolet light. Plant pigments (colors) are packed with antioxidants.

WHEN YOU EAT MORE PLANT PIGMENTS:

• You age more slowly
• You have more vitality
  • For example, if you ingest tomato juice or tomato sauce, you will even sunburn more slowly

DISCOVER THAT HEALTHY FOODS CAN BE DELICIOUS AND EASY-TO-PREPARE

"ADDING" GREAT TASTING AND SATISFYING FOOD IS WHAT THE TEN YEARS YOUNGER PROGRAM IS ALL ABOUT !

UNCONTROLLED OXIDATIVE STRESS CAUSES DISEASE

When oxidants overpower our antioxidants, cell damage occurs--called "oxidative stress." It leads to:

• Heart Attacks, Strokes, & Cancer
• Aging and Weakened Immune Function
• Increased Pain and Inflammation
• Accelerated Memory Loss (Dementia)
• Increased Fatigue

WHERE DO WE FIND ANTIOXIDANTS?

• Colorful fruits and vegetables are loaded with antioxidants, especially in their skin
• The bran in whole grains contains a rich supply of antioxidants
• Legumes (especially soy) are a rich source of nutrients and antioxidants
• Spices and herbs are packed (garlic, green herbs, turmeric, ginger, etc.)
• Our body’s enzymes can reactivate some used antioxidants back to an active form
• Exercise plays a big role in enzyme production
• Plant Pigments Have Greater Antioxidant Content and Activity Than Vitamin E

HEALTH BENEFITS OF AN ANTIOXIDANT DIET

• Cut your Risk of Heart Attack/Stroke in ½ by adding 2-3 extra cups of colorful produce daily
• Cut your risk of Cancer almost in 1/2 with 2-3 extra cups of colorful produce daily (Am J Clin Nutr 2000;72:922)
• Control Blood Sugar and Insulin levels
• Increase Bone Density and Strength
• Lower Blood Pressure and Reduce Eye disease

STOP CLOGGING YOUR ARTERIES WITH PLAQUE AND CLOTS

START MAKING YOUR ARTERIES FUNCTION BETTER

"REVITALIZE YOUR HEART"

CANCER PREVENTION

Genes do not usually cause disease all by themselves; rather, exposing your genes to a hazardous lifestyle causes your genes to express disease

Not all people are created equally. Some people get cancer easier than others.

While only 5% of cancers are related solely to genetic make-up, 95% of cancer are multi-factorial and are caused by a combination of diet, environment, and genes

SUCCESSFUL WEIGHT CONTROL

Activity + Healthy Food Choices = Successful Weight Control

Only 21% of men and 19% of women combine healthy eating with 150 minutes of exercise per week for weight loss (JAMA 1999;282:1353)

What doesn’t work?

• Cutting calories lowers metabolism and doesn’t produce "long-term" weight control
• Adding protein does not produce "long-term" weight control

ADDED BENEFITS FROM THIS PROGRAM

• Fewer intestinal problems--most are related to poor hydration and diet choices
• Enhanced Athletic Performance and Sex Life
• Feel Fantastic with Balanced Moods and Emotions
• Lower Health Care Expenses

While investing in your health might seem expensive, becoming ill is vastly more expensive as illness expense = medical expense + lost potential

ENHANCING EXERCISE PERFORMANCE

• Load-up on sustaining carbohydrates (Beans, herbs, veggies, fruits, and whole grain pasta)
• Hydrate! Choose water, fruit juices, ginger tea
• Limit fat intake. Get your fats from nuts, soy, and limited olive or canola fats.
• Send burger, fry, & shake coupons to the competition!

EXAMPLES OF AN ANTI-AGING DIETS:

• The Pritikin Program
• Mediterranean Diet (Low Fat)
• Japanese Diet
• A "Healthy, Low Fat" Vegetarian Diet

All are rich in colorful produce intake, flavored with herbs and spices, rely upon legumes and whole grains, and use healthy and limited fats

For years, the typical medical message has been telling you what to cut !

BALANCED DIET
BALANCED HEALTH

"ADDING" healthful foods is the centerpiece of my teachings

Limiting fat and salt intake is only a small part of a healthy program

Choosing the best types of fat and carbohydrate are more important than cutting

HOW DOES YOUR FOOD TASTE?

My goal & approach is to give you easy-to-make, delicious, recipes that make you feel great!

Crepes with whipped yams and sautéed green beans

CHOOSE EASY TO MAKE, DELICIOUS MEALS OFTEN

WHAT SHOULD YOU BE ADDING?

GARLIC: Herb or Wonder Spice?

• Decreases LDL levels, 9% with a clove/day (not seen with steam distilled extract)
• Slightly increases HDL levels
• Decreases clotting (platelet aggregation)
• Lowers systolic BP, 5-6 mm Hg
• Improves immune function
• Decreases oxidation
• Kills cancer cells in the lab

Garlic should be crushed to allow allicinase to convert alliin to allicin

Garlic should NOT be overcooked or deodorized

LEGUMES: A wonder food!

• Lower LDL levels *
• Raise HDL levels
• Control blood sugar and insulin levels
• Suppress appetite
• Improve bone strength (especially soy products)
• Associated with decreased cancer risk (especially soy products)

SOY PRODUCTS

• Soy protein lowers total cholesterol and LDL cholesterol with a small increase in HDL cholesterol
• Soy isoflavones (genistein, etc.)
  • improve endothelial function
  • decrease clot formation
  • are associated with reduced cancer risk, especially breast and prostate cancer
• Enhances LDL reduction

SOY PRODUCTS SOURCES

FATS

• Rule #1: "The type of fat we choose is more important than how much fat we eat"
  Steven Masley, M.D.
• Rule #2: Limit even healthy fats if you need to control your weight"
  Steven Masley, M.D.

FAT CALORIES:

• Nuts (cashews, hazelnuts, almonds)
  2 tsp has ~30 calories and 0.2 grams of saturated fat
  1/3 cup (1 hand-full) has 280 calories and 2.4 grams of saturated fat
• Virgin olive oil
  1/6 tsp (1 second spray) has 5 calories with 0.1 grams of saturated fat
  ½ tsp has 19 calories with 0.3 grams of saturated fat
  2 Tbsp has 228 calories with 3.6 grams of saturated fat

CHOCOLATE and COCOA

CHOCOLATE

• Make sure it has cocoa butter, not palm oil, milk, or butter
• Rich source of magnesium, stress-relieving compounds
• Biochemically cocoa butter acts more like olive oil than butter
• Very high calorie density

COCOA

• Usually non-fat !!
• Rich source of magnesium, and stress relieving compounds
• Decreases clotting (Am J Clin Nutr 2000;72:30-5)
• Potent anti-oxidant (anti-aging) agent
• Suppress LDL oxidation, preventing plaque formation

MEET FATS THAT WHILE HIGH IN CALORIES, IF USED IN SMALL AMOUNTS, MIGHT BE GOOD FOR YOU

MONOUNSATURATED FATS: Virgin olive oil, organic canola oil, avocados, soy products, & mono-unsaturated nuts (almonds, cashews, hazelnuts) feature healthy fats

OMEGA-3 FATS: (n-3 fatty acids) Greens, nuts, canola oil, soy products, or seafood remain essential and healthy

Eating a moderate amount of fat (15-20% of caloric intake) may increase antioxidant absorption

CLINICAL STUDIES SUPPORT LIMITED HEALTHY FAT INTAKE:

Monounsaturated Fats: (< 20% calories)

• Decrease LDL oxidation
• Improve Total Cholesterol / HDL lipid levels
• Improve cardiac outcomes

Nut Intake:

• Associated with decreased cardio-vascular mortality and morbidity
• Improves Total Cholesterol / HDL lipid levels

FATS WORTH AVOIDING

Polyunsaturated Fats: (corn oil, grain oils, many margarines)

• Lack a long-term safety record
• Increase fat oxidation
• Increase inflammation
• Increase blood clot formation
• Adds extra calories

FATS WORTH ELIMINATING !

Saturated Fats: (animal meats, and fatty dairy products-cheese and 2% milk)

• Increase blood clot formation
• Increase bad LDL cholesterol levels
• Promote weight gain
• Big increase in calorie intake

Trans Fats: (Industrial saturated fat)

TRANS FATS (Hydrogenated Fats--Such as Margarines)

• Act like saturated fats
• Raise LDL cholesterol levels
• Lower HDL cholesterol levels
• Their intake is associated with increased cancer rates, especially breast cancer
• They are hidden in the food supply, and their intake in Americans is rising rapidly

SEAFOOD

Seafood includes fish, shellfish, and seaweed products

• Provides a rich source of omega-3 fats which decrease inflammation, clot formation, and are associated with decreased rates of sudden death
• What is my favorite source of seafood?
• "Sushi" is my favorite form of seafood
  

CARBOHYDRATES

Carbohydrates provide most of the nutrients, minerals, antioxidants, and almost all the fiber in our diet

Eating fewer carbohydrates means loosing nutrients

PROTEIN / CARBOHYDRATE RATIOS

In clinical trials, protein/carbohydrate ratios do not impact diabetes rates. Further, total carbohydrate intake is unrelated to acquiring diabetes

There is NO evidence from clinical studies that we need more protein

Eating HIGH GLYCEMIC INDEX carbohydrates increases the risk of developing Type 2 Diabetes

CHOOSE THE RIGHT TYPE OF CARBOHYDRATES

The "type" of carbohydrate we eat influences appetite, blood sugar levels, and insulin production.

Whole grains provide higher nutrient value. Whole grains don’t decrease blood level sugar surges. "Density" and type of carbo-binding impact glycemic index.

Refined grains (white bread, white rice, and white flour pasta) provide calories without nutrients.

PROTEIN

BEST SOURCES OF PROTEIN

The Best:

• Soy protein
• Legumes and vegetable protein
• Egg whites and non-fat dairy
• Seafood sources
• Low-fat poultry sources

The Worst:

• Meats
• Dairy

EATING WELL IS COOL!

You don’t have to hide to eat well any longer.

WHAT HAPPENED TO THE MEAT, POULTRY, AND CHEESE ON THE FOOD PYRAMID?

There is NO nutritional reason to include them, so I dropped them

Eating meat, poultry, and cheese cause more harm than good, every bit of scientific evidence supports this conclusion

If you eat meat, poultry, and cheese treat it like a treat

• Cut out the fat, look for organic too!
• Small quantities (3-4 ounces)
• Limit frequencies (at most 2-3 times / week)

FITNESS . ENJOY A FITNESS PROGRAM

You have the time--Who doesn’t have the time to be more productive?

• Monitor your pulse rate; don’t exceed 80% of your maximum heart rate
  (220 - your age = Your maximum heart rate; Aim for 60-70% of our maximum rate)
• Combine aerobic and strength training sessions for the best results

EXERCISE--THE FAST TRACK TO SUCCESS

Aerobic exercise

• 30-45 minutes of moderate activity, and 5-6 times per week (Burning at least 1500 calories per week)
• Increases energy
• Increases efficiency and time
• Prevents pains and slow arthritis

STRENGTH TRAINING
(Resistance Exercise)

• Increases bone strength
• Protects joints from aging and arthritis
• Increases your capacity to burn calories during exercise; hence, increases baseline metabolism and improves weight control
• Produces Glutamine, an essential amino acid building block, which regenerates your antioxidant system

IT IS NEVER TO LATE TO BE MORE FIT

Inactive people can reverse the aging process

Seniors over age 63 can increase aerobic power and conditioning with regular exercise

• 30-45 minutes of regular moderate to vigorous activity is the most helpful
• 20-30 minutes of mild activity is still beneficial

MAKE THE TIME TO FEEL BETER AND BE MORE PRODUCTIVE

MENTAL HEALTH AND OXIDATIVE STRESS

• Stress increases oxidative stress (speeds heart rate and adrenaline production)
• Stress saps energy and vitality
• Overall health usually improves with enhanced mental health
• Prosper with 10-30 minutes of relaxation daily

SUSTAINED STRESS

• Increases cortisol production and accelerates aging
• Lowers cognitive function and decreases memory capacity
• Is strongly associated with increased Alzheimer’s risk

MEDITATION/PRAYER PROVIDES REST AND RESTORES ENERGY

10-20 minutes of focused meditation or deep prayer provides as much Stage IV sleep as several hours of sleep

Certain people with sleep disorders (e.g., fibromyalgia) fail to achieve adequate Stage IV sleep

PURIFY YOUR LIVING ENVIRONMENT

• Avoid tobacco smoke & excess alcohol use
• Avoid pesticides
• Choose organic food products
• Escape "Olestra" ® and other fat absorption blockers that inhibit the absorption of antioxidants (carotenoids and flavonoids)

HOW TO START AN ANTI-AGING PROGRAM

• ADD healthy foods
• Learn new shopping and dining skills
• Add new cooking skills
• Add aerobic activity six days / week
• Enjoy strength training 3 days / week

SUCCEED IN MAKING LIFESTYLE CHANGES

• Involve partners and family
• Learn success at home and at restaurants
• Emphasize adding healthy foods
• Consider monitoring your food choices
• Add daily activity

AQUIRE NEW SKILLS

• Buying/Shopping/ Food Label Reading
• Stocking
• Preparing
• Cooking
• Presenting
• Viewing
• Smelling
• Tasting
• Eating
• Cleaning-up

HIGHLIGHTS OF A FABULOUS ANTIAGING-RICH MEAL PLAN

Pick meals that are easy-to-prepare and take at most 15-25 minutes to make

Plunge into this program, or even if you wade in, choose 10 nutrient-enriched meals you like--and serve them often

Eat breakfast! Bring or choose a healthy lunch. Plan on a healthy dessert!

Cook in quantity, so that the preparation for one dinner serves 2-3 meals; pack those meals away before serving them

CAN’T I JUST TAKE A PILL?

NUTRIENT SUPPLEMENTS

Supplements should be SUPPLEMENTAL to a healthy diet!

Study after study shows that nutrient rich foods are superior to supplements.

SUPPLEMENTS ARE YOUR INSURANCE POLICY

• Pick a supplement you trust
• Be sure it has adequate folic acid to meet your needs
• Ensure you receive adequate B12 levels

GET YOUR MINERALS

• Ensure adequate calcium intake. Needs vary from 800-1500 mg daily. Assess your lifestyle, count up your dietary calcium intake, and supplement if need be.
• Ensure adequate magnesium intake, 200-250 mg daily
• Ensure adequate zinc (15-25 mg)
• Ensure chromium 100 (mcg) and selenium (100-200 mcg) intake

FOR HERBAL PRODUCTS

• Be sure they contain the ingredients they promote
• Nobody is testing or safeguarding these products!
• Watch out for toxic contaminants
• Be willing to pay a little more for quality

THE ANTI-AGING PROGRAM SUMMARY

• Slow the Aging Process
• Cut Your Risk of both a Heart Attack and Stroke
• Decrease Your Risk of Cancer
• Achieve Long-Term Weight Control
• Maximize Vitality and Exercise Performance

CHOOSING A HEALTHY LIFESTYLE MAKES YOU FEEL GREAT!

FOR MORE INFORMATION
VISIT MY PRODUCT PAGE FOR BOOKS BY DR. MASLEY