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Overview
According to Dr. Roy Walford, there's no need for plastic surgery or obsessive exercising to escape the effects of time. He argues that longevity can be significantly increased by a diet that contains all the required nutrients but about a third fewer calories. In this completely revised edition of The 120 Year Diet, Dr. Walford explains - and backs up his explanation with laboratory evidence - why he believes that the anti-aging diet can preserve one's vital, productive years and extend the human life span to well beyond its present maximum. A perfect companion to the author's The Anti-Aging Plan, this book also includes 20 days of varied high-nutrition menus that contain fewer than 1,500 calories a day.
Product Details
ISBN-13: | 9781568581576 |
---|---|
Publisher: | Hachette Books |
Publication date: | 08/08/2000 |
Edition description: | Second Edition |
Pages: | 432 |
Product dimensions: | 6.00(w) x 9.00(h) x (d) |
Lexile: | 1440L (what's this?) |
Table of Contents
Preface to the Second Edition | xi | |
Chapter 1 | Better Health and Greater Longevity | 1 |
Let's Get Oriented | 1 | |
Proof and Probability | 3 | |
Principles of the CRON Diet | 5 | |
Interacting with Your Chosen Physician | 7 | |
Average and Maximum Life Spans | 9 | |
Questions and Answers | 11 | |
The Nature of Evidence | 22 | |
Chapter 2 | Gauging Aging and Measuring Success: What is Your Biologic Age? Is the Cron Diet Working For You? | 27 |
The Concept of Biomarkers | 27 | |
The Biomarkers of Aging | 28 | |
Tests You Can Do on Yourself | 33 | |
Tests Your Doctor Can Do or Arrange to Have Done | 35 | |
When and How Often to Get the Biomarker Tests Done | 41 | |
The Biomarkers of Success | 43 | |
Chapter 3 | Scientific Background of the CRON Diet: the Animal Evidence | 45 |
Introduction to Evidence | 45 | |
Effects of the CRON Diet on Life Span | 47 | |
Effect of the CRON Diet on Disease | 51 | |
Cancer | 51 | |
Diseases of the Heart, Blood Vesels, and Kidneys | 52 | |
Other Age-Related Diseases | 52 | |
Effects of the CRON Diet on Biomarkers | 54 | |
The CRON Diet and Brain Function | 55 | |
The Monkey Experiments | 56 | |
How does the CRON Diet Work? | 57 | |
Summary | 59 | |
Chapter 4 | The CRON Diet for Humans: First Principles | 61 |
Parameters of the CRON Diet for Humans | 61 | |
Reaching for Maximum Metabolic Efficiency | 64 | |
The Concept of Nutrient Density | 66 | |
The Parable of Ross's Rats | 68 | |
Nutrient-Dense Food Combinations | 70 | |
When to Go on the Diet | 75 | |
How to Lose Weight | 77 | |
Fasting | 82 | |
Appetite and Its Control | 83 | |
Will It Work? | 85 | |
Translatability | 85 | |
Direct Evidence | 87 | |
The Okinawan Experience | 88 | |
Dr. Vallejo's Experiment | 89 | |
Two Venerable Gentlemen | 89 | |
Summary | 90 | |
Chapter 5 | Prevent What is Going to Kill You | 91 |
Aging without Sickness | 91 | |
The Average American Diet: Quantity without Quality | 94 | |
The Scale of Obesity | 97 | |
Body Weight and Overall Mortality | 100 | |
Diet and the Killer Diseases | 102 | |
Arteriosclerosis and Heart Disease | 104 | |
"The Big C" | 117 | |
Hypertension and Stroke | 122 | |
Aretaeus of Cappadocia Named It Diabetes | 127 | |
Osteoporosis | 131 | |
Alzheimer's and Parkinson's Disease | 134 | |
A Lesson from Biosphere 2 | 134 | |
Chapter 6 | The Complex Philosophy of Supplementation | 139 |
Introduction | 139 | |
Criteria for Looking | 140 | |
Where Is the 45-Month-Old Mouse? | 143 | |
Fundamental Difference Between Preventing Disease and Retarding Aging | 143 | |
Let's Look at the Faddists and Commercializers | 146 | |
And Now for the Establishment Prejudices | 146 | |
The Recommended Daily Allowances | 150 | |
The Seventh Criterion | 152 | |
The Classes of Supplements | 153 | |
Antioxidants | 153 | |
Phytochemicals | 158 | |
Hormones and Hormone Replacement Therapy | 158 | |
Fatty Acids | 161 | |
Drugs as Supplements | 161 | |
Summary and Conclusions | 161 | |
Chapter 7 | Practical Supplementation | 163 |
Introduction | 163 | |
Vegetables and Fruits and Other Foods | 168 | |
Antioxidants | 170 | |
Vitamin E | 170 | |
Vitamin C | 172 | |
Lipoic Acid | 175 | |
Phytochemicals | 175 | |
Flavonoids | 175 | |
Phytoestrogens | 177 | |
Isothiocyanates | 178 | |
Diallylsulfides | 178 | |
The Chemicals of Tea | 178 | |
Carotenes | 179 | |
Selenium | 183 | |
B-Vitamins: B5 (Pantothenic Acid), B6 (Pyridoxine), Folacin, and B12 | 187 | |
CoQ10 | 190 | |
Carnitine and Acetyl-L-Carnitine | 191 | |
Fatty Acids: the N-6s (Omega-6s) and the N-3s (Omega-3s) | 192 | |
SAMe | 194 | |
Hormones: Growth Hormone, DHEA, Melatonin | 194 | |
Conclusion | 196 | |
Chapter 8 | Exercise, Stretching, and the Maladies of Wear and Tear | 197 |
Introduction | 197 | |
Exercise | 197 | |
Animal Studies | 198 | |
Human Population Studies | 200 | |
Effect of Exercise on Actual Disease Incidence and Longevity | 202 | |
The Interplay between Diet and Exercise | 203 | |
Recommendations for Exercise | 204 | |
Stretching | 205 | |
The Maladies of Wear and Tear | 212 | |
Conclusion | 213 | |
Chapter 9 | The Whole Program | 215 |
Introduction | 215 | |
Step 1 | Change of Food Habits | 219 |
Step 2 | General Health Measures | 222 |
Find a Doctor Sympathetic to Life Extension | 224 | |
The General Status Examination | 225 | |
Body Mass Index (BMI) and Percent Body Fat | 225 | |
Step 3 | Your Biomarker Program | 227 |
Biomarkers of Aging | 227 | |
Biomarkers of Success | 228 | |
Step 4 | The Dietary Program | 228 |
How Much Weight Should You Lose? | 228 | |
What Calorie Level to Settle on | 230 | |
Amounts of Protein, Fat, Cholesterol, Carbohydrate, and Fiber | 231 | |
Food Types to Favor | 233 | |
Daily Menus the Easy Way | 239 | |
When Eating Out, Dine | 241 | |
Supplementation | 243 | |
Exercise | 246 | |
Chapter 10 | Foods and Tips for a CRON-Diet Cuisine | 249 |
Introduction | 249 | |
Stocking the Larder | 251 | |
Equipment | 252 | |
Nutrient-Dense Menus | 253 | |
Dressings | 257 | |
Sauces | 259 | |
Broths | 261 | |
Bites and Tidbits | 262 | |
Appendix A | Food Combinations and Tasty Menus for the Healthiest 14 Days of Your Life | 291 |
Appendix B | Nutritive Values of the Best Foods | 337 |
Readings and Resources | 381 | |
References and Notes | 387 | |
Index | 417 |
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