HOW TO LIVE LONG AND BE WELL
STORE: Order discounted Prolon (see Fasting Mimicking Diet bellow) and other longevity foods, supplements and saunas here: https://tatianasadak.gethealthy.store/. When you log in for the first time you will be prompted to create and account. Please ask Dr. Sadak for a discount coupon code
Daily Longevity Diet
For more detailed information about the everyday longevity diet, see Chapter 4, The LongevityDiet (New York: Avery/Penguin Books, 2018).
- Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week. Choose fish, crustaceans, and mollusks with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp. (For more detailed information, see The Longevity Diet, appendix B.) Pay attention to the quality of the fish, choosing those with low levels of mercury.
- If you are below the age of 65, keep protein intake low (0.31 to 0.36 grams per pound of body weight). That comes to 40 to 47 grams of proteins per day for a person weighing 130 pounds, and 60 to 70 grams of protein per day for someone weighing 200 to 220 pounds. Over age 65, you should slightly increase protein intake but also increase consumption of fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.
- Minimize saturated fats from animal and vegetable sources (meat, cheese) and sugar, and maximize good fats and complex carbs. Eat whole grains and high quantities of vegetables (tomatoes, broccoli, carrots, legumes, etc.) with generous amounts of olive oil (3 tablespoons per day) and nuts (1 ounce per day). See the biweekly diet program in The Longevity Diet, appendix A.
- Follow a diet with high vitamin and mineral content, supplemented with a multivitamin buffer every three days.
- Select ingredients among those discussed in this book that your ancestors would have eaten.
- Based on your weight, age, and abdominal circumference, decide whether to have two or three meals per day (see Chapter 8, The Longevity Diet, for diabetes guidelines). If you are overweight or tend to gain weight easily, consume two meals a day: breakfast and either lunch or dinner, plus two low-sugar (less than 5 grams) snacks with fewer than 100 calories each. If you are already at a normal weight, or if you tend to lose weight easily or are over 65 and of normal weight, eat three meals a day and one low-sugar (less than 3 to 5 grams) snack with fewer than 100 calories.
- Confine all eating to within a twelve-hour period; for example, start after 8 a.m. and end before 8 p.m. Don’t eat anything within three to four hours of bedtime.
Longevity Diet Science videos: https://prolonpro.com/other-training-resources/
Exercise & Longevity
For more detailed information about exercise and longevity, see Chapter 5, The Longevity Diet.
- Walk fast for an hour every day.
- Take the stairs instead of escalators and elevators.
- On the weekend, walk everywhere, even faraway places (avoid polluted areas as much as possible).
- Do moderate exercise for 2.5 to 5 hours a week, with some of it in the vigorous range. Most of the beneficial effects appear to be caused by the first 2.5 hours of exercise, making the additional exercise optional.
- Use weight training or weight-free exercises to strengthen all muscles.
- To maximize muscle growth, consume at least 30 grams of protein in a single low-carb meal 1-2 hours after a relatively intense weight-training session.
Fasting Mimicking Diet &Longevity
The Fasting Mimicking Diet™, or FMD, is made from healthy, natural ingredients that you will eat for five days. Your body, however, does not recognize that it is being fed. This causes the body to enter a fasting mode.
Scientifically developed and clinically tested, this nutritional breakthrough was invented at the University of Southern California. Led by Dr. Valter Longo, the USC Longevity Institute brings together multidisciplinary aging research in order to enhance human healthspan.
L-Nutra, a leading Nutri-Technology company, develop and launched the first Fasting-Mimicking Diet (FMD™), called ProLon. It can be consumed for a predetermined number of consecutive days, with frequency depending on the condition and individual patient. A major portion of L-Nutra shares will be assigned to the Foundation.
CLINICAL REVIEW AND OVERVIEW of FASTING MIMICKING DIET
Training Videos: https://prolonpro.com/training-now/
Clinical Study Results: https://prolonpro.com/prolon-results-summary/
STORE: Order discounted Prolon and and other longevity foods, supplements and saunas here: https://tatianasadak.gethealthy.store/. When you log in for the first time you will be prompted to create and account.
Please ask Dr. Sadak for a discount coupon code
NEW Excellent book
"Brain Food: The surprising science of eating for cognitive power" Dr. Mosconi
"In her new book, Brain Food: The Surprising Science of Eating for Cognitive Power Dr. Lisa Mosconi highlights the connection between diet and brain function and shares approachable, actionable tips to put that research into practice."
"Brain Food: The Surprising Science of Eating for Cognitive Power" [is] a guide to the latest research on the links between nutrition and brain health.”
—Los Angeles Times
“By drawing on more than fifteen years of scientific research and experience, Dr. Mosconi provides expert advice to prevent medical decline and sharpen memory. Her brain healthy recipes will help you maintain peak cognitive performance well into old age and therefore delay and may even prevent the appearance of debilitating diseases like Alzheimer’s.”
—KTLA “Good Morning LA”
"At last we are beginning to acknowledge how important nutrition is to brain health. And in Brain Food we have a superb guide! As a neuroscientist with a degree in nutrition, Dr. Lisa Mosconi gives us powerful advice on how to eat for maximum brain power as well as maximum pleasure. Highly recommended!"
—Mark Hyman, MD, New York Times bestselling author of Eat Fat, Get Thin
"If we knew what our brains looked like, we’d take better care of them. Often surprising, always accessible, this fascinating book not only reveals the science behind neuro-nutrition, it shows us what we could be eating for maximum brain power."
—Sara Gottfried, MD, New York Times bestselling author of Younger, The Hormone Reset Diet, and The Hormone Cure
"Scientists know that diet plays a huge role in brain health--and now Brain Food distills this research into a practical guide. Mosconi provides accessible advice and lots of options for fueling your brain and aging well. This is an empowering resource for anyone who wants to take their brain health into their own hands (and spoons, and forks)."
—Kelly McGonigal, PhD, author of The Willpower Instinct and The Upside of Stress
"Brain Food is a critically important book. Food is medicine or it is poison. The brain uses 20-30% of the calories you consume. If you want to keep and save your brain you have to get your food right. Brain Food will help you do just that in a delicious, easy way."
—Daniel G. Amen, MD, Founder, Amen Clinics and author of Memory Rescue
CULTIVATE DAILY MINDFULNESS PRACTICE
Mindfulness Based Stress Reduction (MBSR) FREE 8 Wk course: palousemindfulness.com
Mindfulness-Based Stress Reduction Research Summary
Published research has repeatedly shown that meditation and relaxation training can be powerful adjuncts to the conventional medical treatment of many disorders. The Stress Reduction Program incorporates the critical elements of all these relaxation and meditation programs and takes the healing process an important step further. A central feature of the program is the teaching of a gentle yet effective method that encourages the patient to develop a profound level of inquiry into the application of mindfulness (moment-to-moment, non-judgmental awareness) and mindfulness-based coping strategies in everyday life. Patients in the program are taught to become aware of, and develop, their own resources to support their health, thus becoming more stress hardy, a quality that is associated with better health across the life span.
The Stress Reduction Program has been on the cutting edge of mind/body and integrative medicine for twenty two years and represents participatory and integrative medicine at its best. Over 18,000 patients with all manner of diagnoses have successfully completed the eight-week course and 1,400 physicians have referred patients to this program. Published evaluations of the medical outcomes resulting from patient participation have shown a 35% reduction in the number of medical symptoms and a 40% reduction in psychological symptoms (stable over four years) (Kabat-Zinn 1982, 1985, 1986, 1992, 1998, Miller et al 1995, etc.).
Patients coming to the program are not separated by their referral diagnosis, so these outcome data apply across all the diagnostic categories that have been referred.
Stress and Patient Presentation
The American Academy of Family Physicians has estimated that up to two-thirds of all office visits to family doctors are for stress-related symptoms. Research has indicated that up to 60% of all HMO visits are made by people with no diagnosable disorder - the “worried well” (Sobel 1995) - and that many of these presenting symptoms are related to the patient’s psychosocial functioning - such things as depression, anxiety, social isolation, overwork etc. (Kroenke & Mangelsdorff 1989). At least one third of chest pain cardiology patients with normal or near normal coronary arteries have been found to be suffering from panic disorder (Kushner 1989).
Mindfulness training has been shown effective in addressing the malaise that often underlies these presentations (Kabat-Zinn 1982, 1985, 1986, 1992, Miller 1995, etc.), and further evidence of this can be seen in studies showing reduced need for clinical services following meditation training (Kabat-Zinn,1987b, Hellman 1990, Caudill 1991a, 1991b, Tate 1994, Orme-Johnson 1994).
Since its inception in 1979, more than 18,000 people have completed the eight-week Mindfulness-Based Stress Reduction Program (MBSR) and learned how to use their innate resources and abilities to respond more effectively to stress, pain, and illness. The central focus of the SR Program is intensive training in mindfulness mediation and its integration into the challenges/adventures of everyday life.
The addition of meditation training to standard cardiac rehabilitation regimens has been shown to reduce mortality (41% decrease during the first two years following, and 46% reduction in recurrence rates) morbidity, psychological distress, and some biological risk factors (plasma lipids, weight, blood pressure, blood glucose) (Linden 1996, Zammara 1996). Meditation practice alone has been shown to reduce exercise- induced myocardial ischemia in patients with coronary artery disease (Zamarra 1996, Ornish 1983).
Meditation training has been shown to reduce blood pressure in amounts comparable to the changes that are produced by medication and other lifestyle modifications such as weight loss, sodium restriction, and increased aerobic exercise (Schneider 1995, Linden & Chambers 1994, Alexander 1994).
A randomized trial with cancer outpatients showed Mindfulness-Based Stress Reduction (MBSR) was effective in significantly decreasing mood disturbance (65%), including depression, anxiety, anger and confusion, and also in decreasing the symptoms of stress such as cardiopulmonary and gastrointestinal symptoms (Speca 2000). These changes were sustained at six month follow up (Carlson 2001). Survival rates of both melanoma and metastatic breast cancer patients have been significantly improved by relaxation and meditation training (Fawzy 1993, Speigal 1989) and psychological distress was lessened in women with early breast cancer (Bridge 1988).
Mindfulness meditation has been shown to reduce both the experience of pain and its inhibition of patients’ everyday activities. Further, mood disturbance and psychological symptomatology (including anxiety and depression) are also reduced. Pain-related drug utilization was decreased and activity levels and self esteem increased. This was in marked contrast to a traditional pain clinic comparison group, which showed no change on these dimensions (Kabat-Zinn 1982, 85). These gains were nearly all maintained at four-year follow-up (Kabat-Zinn 1987).
Mindfulness training resulted in clinically significant improvements in physical condition and both psychological and social spheres (Kaplan 1993, Goldenberg 1994, Weissbecker
Meditation training significantly lowered glucose levels in patients with poorly controlled type I diabetes (McGrady 1991).
Meditation training has been shown to be effective in improving this condition (Blanchard 1992).
Mindfulness training has been shown to clinically reduce symptoms of anxiety, psychological distress and secondary depression (Kabat-Zinn 1992). These changes were maintained at 3-year follow-up (Miller 1995).
Relaxation training has been shown to improve the psychological well-being, functional status and frequency of attacks of asthma patients as well as adherence to treatment (Devine 1996). It has also been shown to have a beneficial effect on dyspnea and psychological well-being among adults with obstructive pulmonary disease (Devine & Pearcy, in press).
Recently published research has shown that mindfulness meditation increases skin clearing rates four-fold when used in conjunction with phototherapy and photochemotherapy (Kabat-Zinn 1998).
Meditation has been shown to decrease headache activity (Anastasio 1987).
The skills derived from mindfulness training and cognitive therapy have been shown effective in significantly reducing the recurrence of major depressive episodes in patients who have been treated for depression (Teasdale 2000).
Training in mindfulness of movement resulted in MS patients reporting improvement over a broad range of symptoms, including balance (Mills 2000).
MBSR has been shown to significantly improve health-related quality of life. (functional status, well-being, reduced physical symptoms, psychological distress) (Reibel 2001).
BIO-HACK YOUR SLEEP AND ACTIVITY
OURA RING To purchase click Here
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With daily feedback to improve your health, Oura helps you better understand your body and reach your goals. You’ll be guided through an intelligent, data-driven plan to help you improve across the most important aspects of your well-being.
- SLEEP SCORE
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Beautiful, comfortable data
We’ve designed a stylish smart ring that tracks your body’s output, 24/7. Plus it’s so comfortable, you’ll forget you’re wearing it. Until someone comments on how great it looks.
We’re down with Apple Health
Oura lets iOS users seamlessly import and export data for a more holistic look at their health. Bring in workout data from your favorite fitness tracker or export key sleep and Readiness metrics – like bedtime, total sleep time and night-time resting heart rate.
The Oura App
The brand new Oura app for iOS is here. It has a beautiful visual design that matches the elegance of Oura rings. With rich data visualizations and useful features such as tags and notes, it’s the enhanced mobile sleep and recovery tracking dashboard for both old and new Oura ring users.
The Oura app guides you throughout your day, helping you see the moments that matter, as they matter. In addition, it introduces useful data visualizations, notes and tags, as well as enhanced trend views of your sleep, readiness and activity data.
Here’s a summary of the features:
- The new main view is your daily timeline, providing you with sleep and readiness data at a glance. Quick access to sleep, readiness and activity insights and scores. Share them easily with friends.
- Add notes and tags to your timeline to keep a detailed daily track of your behavior.
- Informative trend views of your daily, weekly and monthly sleep, readiness and activity data
- Your daily restful moments, such as naps, are displayed in your timeline and Readiness view.
- Enhanced Readiness view with night-time heart rate variability curve and average nocturnal respiratory rate.
- After the app has collected enough body signal data and learnt about your unique daily rhythms, you can get advice on the most suitable bedtime window for you.
- You’ll need iOS 11 or 10 or Android 6.0 or higher to use the app
With a completely new beautiful visual design, the Oura app truly matches the elegance of the Oura rings. It’s nice to look at, easy to read, and most importantly, it has enhanced features and guidance that help you to find your optimal rhythm for a balanced life.
As a result what you’ll get is a smooth sleep and recovery tracking experience, illustrating your data and daily guidance whenever you want it.
The timeline is the main view of your daily data and goals. From here, you can explore the moments of your day and get insights to drive your activity. Everything starts with your Readiness score and Readiness insight, guiding you to find the optimal pace for the day: is it time to break records, or perhaps relax and recharge.
Sleep has a remarkable influence on your readiness to perform, so below your Readiness score and insight you’ll find a summary of the key data of your previous night’s sleep. You’ll also see your sleep timing, helping you follow up and learn about your own daily rhythm.
The next element on the main timeline is your activity target for the day. This is a dynamic view, so you can easily follow up your activity target progress on the go.
When you want to dive deeper into any of the readiness, sleep or activity related data and insights, you can just tap the card and start exploring.
Bedtime approaching view on the Oura appOther dynamic elements on the timeline include tags and notes and manual activity inputs. These make it easier for you to keep track on what you’ve been up to. The tags and notes are particularly useful when you want to dig deeper into the possible causes for certain sleep and recovery related issues, such as variations in the amount of deep sleep or resting heart rate.
On the new timeline you’ll also automatically see your restful moments during the day, if you took a much needed nap for example. The app also shows you your lowest resting heart rate during your restful moment.
We humans operate according to a 24-hour rhythm, also called as our circadian rhythm. Basically, it means that there’s an optimal time for everything: for sleeping, eating, relaxing, performing. Finding your optimal daily rhythm helps you get enough restorative sleep, recover well, and have the energy you need during the day.
When you take the Oura app into use, it starts to learn about your unique lifestyle and daily rhythms. After the app has collected enough sleep and body signal data, you can get advice on the most suitable bedtime window for you.
Readiness, sleep and activity insight cards and new data visualizations
Click on any of they elements on the main view to see additional details for your readiness, sleep and activity. You will also see additional insights which will guide you to make the optimal choices for the current day and following night.Readiness view on the Oura app
Tap the insight card and you’ll get a detailed view on your readiness data, such as resting heart rate, heart rate variability, and body temperature deviation. New features in the detailed readiness view: you’ll see your nightly heart rate variability curve, and average nocturnal respiratory rate. The sleep card insights tell you how your night was, what was your sleep timing and average resting heart rate.