Dr. Morrow's "Forever
Young" Diet
Dietary Rationale
Dr. Morrow's "Forever Young "
Diet is really an "Optimum Health" Diet.
This dietary rationale contains practical tips from the literature and applied anti-aging
techniques that can help change the quality of your life, your appearance and body weight
forever.
This diet is based on sound physiologic principles and years of research in anti-aging
therapeutics. The same biochemical's that keep us young are the same
biochemical's
that prevent us from losing muscles and increasing total body fat.
The focus of this regime is to supplement the diet to make sure that you have everything
you need to regenerate healty cells/tissues, stimulate growth hormone release GH (the
anti-aging hormone), diet modification to insure a physiologically balanced intake of the
foods necessary for optimum health and exercise principles for maximum results in
restoring youthful appearance and vigor.
1) The first principle is to make sure that your body has the basic essentials
Nutrients necessary for optimum health and cellular nourishment regeneration,
not the antiquated minimum daily requirements that, in my opinion, is not valid for even
good health.
Optimum
Health Essentials™
a formulation that I developed to provide the "essentials of health" in an
affordable, one container format package. Just recognized by the "Comparative
Guide to Nutritional Supplements" as one of the Top Multi-Vitamin and Mineral
Formulas. This formulation provides optimum
percentages of vitamins, minerals and other co-factors as well as a selection of herbs
blended to provide support for the total person, mind and body.
Optimum Digest™
a blend of digestive enzymes that will ensure digestion of all
foods, help clean the bloodstream of waste metabolites and help cleanse the intestines.
Optimum Omega
ia combination of nutritionally important, synergistically complete blend of
fatty acids: the omega-3, the omega-6, and the omega-9 fatty acids
These 3 formulas...
in my opinion, are an essential part of any diet or
supplementation program.
Now, a really cool forth option...
Xtra-Cell Anti Aging Support
a frozen liquid extract to support healthy aging that consists of specific
proteins, peptides and other growth factors and signaling molecules obtained
from aqueous extracts of porcine adrenal, thymus and mesenchyme tissues, as well
as a specialized marine liquid cartilage extract.
2) Get your body into a tissue building and repairing mode
by continuous exercise
Longer than 25 minutes is key as this will also deplete your liver reserves of glycogen and
necessitate release of stored body fat.
High intensity exercise is the goal, but
you must prepare your body for it. High intensity exercise, both aerobic at very
high levels and weight training will stimulate growth hormone release (GH). Exercise is
the single most important thing you can do to increase the quality of your life... there is
no substitute for it!!!
3) Fasting will activate growth hormone (GH) release
From the anterior pituitary which is converted into IGF-1 by your liver. IGF-1 stimulates
regeneration of all vital organs and redistributes the fat to muscle ratio. There is a decline in GH consistent with what we call aging. Fasting
is effective if done prudently. I prefer the following fasting method. Go at least 6 hours
between at least 1 meal and another. This time interval will allow the insulin to
disappear from your blood stream allowing GH to work unimpeded. I prefer that this
"fast" occur between the last meal of the day and breakfast. Do not eat after
6:30 PM and one day a week try to eliminate at least one meal. A 24 hr fast once a week
takes advantage of the GH spike that occurs during fasting. Laboratory animals live 50%
longer using a caloric restricted diet or fasting every other day.
In addition to increasing GH levels, fasting also allows the digestive enzymes to enter
your bloodstream and intestines cleansing the blood of metabolic waste and purifying the
colon. This has been shown to relieve allergies, headaches, inflammation, blood
pressure problems and various skin diseases. Do Not Attempt a Fast without consulting your
Physician especially if you have diabetes, hypoglycemia or heart disease. Roy Walford,
MD., one of the nation's pre-eminent gerontologists and author of the 120-Year Diet, has
used fasting for 2 days a week for life-extension purposes as well as an effective way of
reducing calories. When "fasting", I prefer to drink a mixture of raw vegetable
juices at meal time instead of food. This will reduce fatigue and aid in detoxifying and
cleansing the colon. There are countless books on fasting but
caution is advised since some have little basis in scientific fact.
4) Supplement with metabolic enhancers.
L-Carnitine has been shown to enhance metabolism.
Do not
use DL-Carnitine which is cheaper and has a negative effect on metabolism and has been
shown to induce cardiac arrhythmias and muscle weakness. Dosage 1-2 grams per day.
Co-Enzyme Q10 is not only a metabolic enhancer but is an anti-aging drug, antioxidant,
helps prevent heart disease, lowers blood pressure, enhances immune function, stabilizes
aging cell membranes, reduces periodontal disease, improves aerobic function, reduces
fatigue and helps control the accumulation of fat. Dosage 60 mgs/day for general
muscle repair and 100-200 mgs/day for cardiovascular disease or anti-aging.
Chromium is a mineral effective in increasing insulin sensitivity to blood glucose
and helps overcome the insulin resistance that affects most of us over the age of 35.
It is the chromium that binds the insulin to the cell membrane receptor site. Dosage is
less than 1,000 micrograms/day. Do not take with calcium carbonate and higher
dosages may interact with other minerals. Rare adverse effects include rashes, stomach
ulcers and impaired liver and kidney function. Diabetics should consult their doctors
since chromium supplementation can affect insulin requirements.
Creatine is an essential component of ATP the energy source of our bodies. Creatine
can help increase strength, speed and endurance. Dosage 3 grams/day works best
after exercise.
Branched Chain Amino Acids (BCAA)
Essential amino acids leucine, isoleucine and valine. 30% of
the protein in muscles are BCAA If you are dieting the BCAA's are the first to be
expended or converted into other amino acids but the can't be converted back. It is my
opinion that everyone who exercises should supplement with BCAA. BCAA
deficiencies impairs the function of the liver, gonads, adrenals, thymus, adversely
affects nitrogen balance, affects muscle coordination and causes abnormal sensitivity to
sensory stimulus. Dosage 2 grams per day. Serious bodybuilders take up to 30 grams
but it is recommended as safe at the 2-3 gram levels.
Ginseng is
an adaptogen meaning it helps the body resist mental and physical stress. It greatly
increases the capacity for both mental and physical work, increases synthesis of proteins
and nucleic acids, speeds wound healing and increases immunity as well as having
anti-inflammatory properties. Dosage 200-400 mgs/day High doses can cause
nervousness and insomnia. Postmenopausal women may get estrogenic effects that may cause
menstration.
5) Supplementing with nutrients that increase the release of GH
from the pituitary can
have a profound effect on weight-loss and fitness.
Arginine causes the secretion of growth hormone, in fact, the standard test
for pituitary output is the infusion of arginine into the bloodstream to provoke GH
release. It appears to block the secretion of the GH inhibitor somatostatin. There is an
enhancing effect when used in conjunction with lysine. Dosage 2-3 grams on an empty
stomach prior to exercise and bedtime. It may cause nausea when taken on an empty stomach
so start at 1 gram and build slowly.
Ornithine is twice as
effective as Arginine and cheaper. Ornithine has been shown to
regenerate the liver in animals. It is best used with the other amino acids that
stimulate GH. Dosage is 2-3 grams at bedtime. Higher doses (170mgs/kilogram of body weight
or 15 grams for a 200 lb. person) causes watery diarrhea in 11 out of 12 persons.
Lysine is an essential amino acid that affects height,
weight, genital function and bone formation. Lysine and Arginine work together and
may increase thymic hormone secretion reversing the immunodeficiency of aging. It also
reduced the recurrence of herpes simplex in a 1984 Mayo Clinic study. Dosage 1 gram on an
empty stomach 1 hr before exercise and bedtime. It is well tolerated at suggested dosage.
Glutamine is the most
abundant amino acid in the body and may require supplementation during increased stress.
Dosage 2 grams at bedtime. At low doses it has no known side-effects or toxicity.
Niacin is a potent GH-releaser. Giampapa says "With just using L-Glutamine and niacin, you get a 30-40% elevation
in IGF-1 levels". Dosage 200 mgs to 500mgs. Doses over 800mgs timed-release
forms have been linked to liver damage, I do not recommend the time released form. Taking
niacin causes a "niacin flush" where your skin turns red, feels hot and may
tingle. This is a safe side-effect caused by the release of histamine and the dilation of
arteries and is basically the same as the "sex flush" reported by Masters and
Johnson.
DHEA is a potent IGF-1
stimulator. It has been shown to be a promising anti-obesity drug. In one study, high
doses 1,600 mgs/day for 4 weeks caused a 31% decrease in body fat in 4 out of 5
subjects
with no overall weight change...this implies a substantial increase in muscle mass. Arthur
Schwartz, Ph.D found that animals on DHEA lost weight regardless of what they ate and
normal-weight mice reacted just like humans losing 31% of their fat and maintaining their
same body weight. Dosage commonly range between 25 and 150 mgs.
Caution: Since it
can metabolize to estrogen and testosterone it should not be taken with a history of
ovarian or prostate cancer. Yen's study reveals that 50 mgs
was enough to bring DHEA up to youthful levels.
For best results, take in divided doses 3-4 times per day. Have your blood levels checked
every 2-3 months and reduce intake periodically so you don't turn off your own ability to
produce it.
GABA
has been used to increase muscle mass and decrease fat by Russian weight lifters.
Dosage 500mgs at bedtime only.
Melatonin as it is one of the most potent antioxidants yet discovered, an immune
booster, cancer fighter, mood elevator, heart supporter and anti-aging helper. It
is a very inexpensive and, in my opinion, one of the most effective substances that can be
taken safely for a wide variety of health concerns. Numerous books have been written on
melatonin. It like DHEA and GH decreases with age and restoration of serum levels appears
to have an excellent effect.
6) Changing your Diet is one of the best things you can do to prolong life
and enjoy it to
the fullest.
Chances are good that the reason you became over-weight in the first place is because of
your eating habits. What is the perfect Diet? Well, it depends on what you want to
achieve. If the Olympics is the goal than you need to eat and supplement differently than
if you just want to write your book and play with the kids.
The Diet that I recommend the most (not National or World Class Athletes)
is the
following Nutritional intake outline:
Carbohydrates 50-60% of your total food consumption and leaning toward 25% of the total
carbohydrates as RAW foods and 50% very lightly cooked. These would be called
complex carbohydrates and include fruits, vegetables and whole grains. They are a great
source of vitamins, minerals and fiber. Refined carbohydrates are sugar, candy, soda pop,
white bread, donuts, etc. and are to be avoided since they provide only
"empty" calories devoid of vitamins, minerals and other co-factors necessary for
biologic processes to occur without deficit.
Fats 10-20% of your total food consumption. Fats are essential to good health and should
not be eliminated. They are the source of Vitamins A, D, E, K. I believe that you
should consume more than 60% unsaturated fats (fats that are liquid at room temperature
and come from plant sources). Saturated fats are solid at room temperature and are derived
from animal fats, meat, egg yolk, dairy products and shellfish. It is my opinion that the
hydrogenated fats should be avoided. What about cholesterol? Your body produces 500 to
2,000 mgs of cholesterol regardless of how much you take in from foods!! Fat is the enemy
of growth hormone and it blocks the production and release of GH. Therefore, it is my
opinion that you should aim for 10-15% total and natural fat...we need fat in our diet
just not as much or the type we generally consume.
Protein
20-30% protein depending on the amount of exercise. Remember that although proteins
are "the foundation of life" the excess protein is converted to fat and stored
in fat cells...so try and "burn off" as much as you can with exercise. Water consumption is increased during exercise and we need to replace it.
We also need extra amounts when we consume "high" protein supplements and when
we are toxic/ill. Most of the advice that I have read regarding consuming large
amounts of water is not founded in fact. The kidneys in their effort to control blood
pressure and volume also filter out all water soluble components...including the
very substances that we want and generally need to circulate to all of our cells.
Therefore, I believe that moderation is the key!!! Personally, unless there is a specific
need for increased urinary output than 4-6 glasses of water a day should be
enough...remember that the food we eat is mostly water. Also, people in deserts don't
drink as much as is recommended by most medical/health books.
Minerals are not readily available in today's diet and in my opinion must be
supplemented. Think about it! The roots of plants go under the soil and pull out
the minerals, then we eat the plants and get our minerals. How can there be any mineral
left when we have been growing crops for hundreds of years in the same soil! We don't
replace the minerals, we just fertilize so the plants will grow, turn green and look
nutritious.
Fiber is very important to health. We need to eat 25-40 grams of fiber
per day, according to the National Cancer Institute, that is about half of the standard
American diet. Fiber either comes from the vegetables you eat or from the
"saw-dust" that has been added to your white bread.
GOOD HEALTH TO YOU
Before starting this or any other diet you should
consult with your doctor.
You may need to find a Physician trained in nutrition or anti-aging since most
Doctors are not well trained in applied clinical nutrition. Nutrition Dynamics, Inc. is in
the process of preparing a list of Doctors that can assist you in your search for Optimum
Health.
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