Chapter 12. Putting it All Together

Much of the information you have read and learned in the book will allow you to become healthier and to live a longer, more fulfilling life.  Some of the hormones, like estrogen, testosterone, and growth hormone must be obtained through your doctor.  For the most part, these therapies are safe and effective when used properly.  They are not, however, completely without risk.  You, and your doctor, must use hormones carefully and appropriately.  I strongly urge you to work with a qualified medical professional who is interested in learning the latest in anti-aging and health techniques.  Much can be done on your own with proper diet and supplementation.  The final touches require a medical professional’s fine tuning and evaluation of specific laboratory tests.

Step 1

 The foundational basis for being healthy is what you put in your mouth.  Without a proper and healthy diet, all the exercise and supplementation in the world will go to waste.  This is where you must begin, with your eating habits.  Start now.

Go through your pantry, your refrigerator, and your freezer and throw away unhealthy foods.  If they are not in your house, you are much less likely to snack on junk foods.  Once the house is cleaned of unhealthy foods, go to the store and stock up on the foods listed in the 511 Diet chapter; chicken breast, fish, lean red meat, eggs, sweet potatoes, various vegetables, berries, olive oil, coconut oil, and butter.

I developed the 511 Diet because it can fit in with your lifestyle and you are still able to eat your favorite “junk” foods on occasion.  Also, unless you are accustomed to eating well, you are going to want to ease into eating this way.  If you don’t think you can just into the 511 Diet right away, ease into it over the course of a week.  For example, on Monday and Tuesday, concentrate on eating a healthy breakfast only.  The rest of the day can be spent as usual.  On Wednesday and Thursday, add a healthy lunch to the breakfast with dinner being something you would normally eat.  On Friday, eat well the entire day.  This will mentally ease you into the 511 Diet.

Step 2

 Once your eating is under control, taking to right supplements for you in the right doses is the next step.  Below is the list of supplements, in order of importance, that are beneficial:

1. Quality Multivitamin with minerals – this is the foundational supplement

2. Vitamin D – take a minimum of 5,000IU a day

3. Probiotics – 10 billion units daily, may take FOS (fructooligosaccharides) for added benefit

4. Omega-3 Oil – 4 grams of fish oil a day

5. DHEA – 10mg-12.5mg for women, 25mg for men

6. Vitamin E – 400IU a day

7. Coenzyme Q-10 – 100mg if you are taking a statin drug or have any underlying medical conditions

8. Zinc – 15mg a day with 2mg of copper

9. Beta glucans – 200mg twice a day if you have any underlying medical conditions

10. Beta sitosterol – take 300mg-500mg before meals to lower cholesterol, 40mg-60mg twice a day for prostate issues

11. Lipoid Acid – 1000mg a day if you have diabetes or any blood sugar issues

12. Diindolylmethane (DIM) – 200mg twice a day with food to help metabolize estrogens

13. N-Acetyl Cysteine – 200mg three times a day up to 600mg twice a day for various lung issues

It is not necessary to take every supplement on this list.  These are just the most beneficial for the majority of the population.

Step 3

 Now that you are eating and supplementing, you have to get your digestive system working optimally.  Simply by eating properly and supplementing with probiotics, your gut is well on it way to working efficiently.  Adding digestive enzymes with meals can help your body breakdown your food into nutrients for your body to use.

If you have an active ulcer, drinking four glasses of cabbage juice a day for a week will most likely take care of the problem.  Supplementing with 3 grams of L-glutamine three times a day can accomplish the same thing.

You may not have enough acid to properly break down your food to begin with.  In that case, try digestive enzymes, hydrochloric acid, and probiotics.

Step 4

 As a minimum exercise, you should get 10,000 steps a day, or about two miles.  This is an easy calculation with a pedometer.  Doing resistance exercise like weight training is excellent for your overall health.  The Crazy 8 Workout, as detailed in chapter 7, is the best exercise routine I’ve ever used to both build muscle and lose body fat.

If you haven’t weight trained before, be sure to ease into it and ask your doctor if you are healthy enough to work out.  With stronger muscles, doing anything physical is easier.  You will not “run out of gas” when playing with your children, or grandchildren.

After getting your eating plan in order, your supplementation down, and your digestion working properly, exercise ranks next on the list.  God made us to move and work.  Sitting on the couch watching TV every night is going to get you fat, unhealthy, and in the grave sooner than later.

Step 5

 Getting your basic hormones balanced goes a long way in your overall health.  If you are over the age of 35, get a saliva hormone test and have yourself tested every year.  It’s a simple process that will cost you less than $100.

For most of us, the hormonal change is slow and gradual.  We don’t really notice the small daily changes until you return your hormones back to optimal levels.  It is then that you remember how you felt all those years ago.

Get your estrogen, progesterone, and testosterone tested and balanced.  This can be done through a knowledgeable and competent doctor’s office.

Step 6

 Your other, less significant but still important, hormones can have an impact on your health.  Growth hormone can be increased by exercise.  DHEA should be kept at optimal levels and melatonin is an excellent antioxidant and sleep inducer.  If you feel sluggish, have foggy thinking, an intolerance to cold, or other symptoms listed in chapter 6, your thyroid may need a boost.  The suggestions in chapter 6 should help you feel like your old self again.

Step 7

 We all have stress in our lives, you have to learn how control it.  Keeping the hormone cortisol in check is an important step in your overall health.  Check back to chapter 9 for a list of twelve ways to lower your stress level.

Step 8

 We should spend about 1/3 of our day sleeping.  Studies are putting the optimum sleep time between six and seven hours a night.  Follow the sleep hygiene steps outlined in chapter 9.  You can try a glass of milk or eating a banana before bed.  The two most popular natural sleep aids are 400mg of magnesium and 0.5mg of melatonin.

Step 9

 Change your habits.  If you smoke, do whatever you have to do to quit.  Excessive alcohol or being a “couch potato” is going to significantly shorten your life.  As silly as it seems, good oral hygiene maintains a healthy circulatory system.  Keep stress down by keeping your finances in check.  Don’t get bogged down with debt.

Step 10

 Lower your “Real Age” by using some of the techniques laid out in chapter 3.  These are simple, daily habits that can extend your life for many years.

Step 11

 If you take medication, take it properly.  This is near and dear to me simply because I am a pharmacist.  Medication has been studied to find the most effective dosing schedule.  If you are not taking it according to the directions on the bottle, you could be doing more harm than good.

Step 12

 Pray.

Proverbs 4:10 (NKJV)

Hear, my son, and receive my sayings,
And the years of your life will be many.

Proverbs 9:10-12 (NKJV)

The fear of the LORD is the beginning of wisdom,
And the knowledge of the Holy One is understanding.
For by me your days will be multiplied,
And years of life will be added to you.
If you are wise, you are wise for yourself,
And if you scoff, you will bear it alone.