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Longevity made simple!
This e-book will focus on what really matters: the strategies that can prevent
disease by fighting free radicals.
It can help us to figure out the best advice for our individual situation!
It
offers remarkable insights into the power of some important factors,
present in our
daily life, that have the ability to reduce the oxidative damage.
It will give a simple explanation on the best way to use antioxidants, food and
cooking to stay healthy for longer.
Everything is explained in a clear and concise manner.
On top of that, a few simple and effective tips on how to build and monitor your
diet and how to plan you exercise in a gym are discussed in details.
This e-book can be purchased exclusively on this web site!
A new e-book on Longevity, health diet and fitness (393 pages)
ready to be downloaded right now!
Only 9.95 $
E-book License Terms
Your paid download of this e-book from IntenseDF
grants you a non-transferable license to retain an electronic copy of the PDF
file for reading in your home or business. You may not
create copies of this e-book or excerpts thereof, whether electronic or printed
on paper, for sale or distribution.
A download link will appear onscreen at the end
of the ordering process with PayPal.
A backup link will be sent by email.
Book Content:
Chapter 1: Introduction 1
Casting a glance at the free radical
problem 1
Conclusion 2
Chapter 2: Antioxidants - an introduction 3
The world seen from an antioxidant
perspective 3
Antioxidants - an in-depth analysis 5
Solubility 5
Blood fluidity 5
Radicals' and antioxidants' location 6
Antioxidants are blind 6
In the blood or in the cells? 7
Cytocrome P450 8
Antioxidants as prooxidants (chemicals
which help to oxidise molecules) 10
Antioxidants as carcinogenic
(cancer-causing) substances 10
Antioxidants and the gut bacteria 11
External and internal antioxidants 11
The proper way to use antioxidants 12
Antioxidants: from food or from
supplements? 12
In the packaging 12
In the pot 14
In the stomach 15
In the digestive tract in general 16
Fibres and antioxidants 16
Synergism - how antioxidants prefer to
play in teams 17
24-hour protection 18
Is insulin the key factor for
antioxidant efficacy? 18
Fat, the Trojan horse 19
Antioxidants and calories 19
Soon after absorption of nutrients 20
Buffer effect 21
To peel or not to peel 21
The advantage of antioxidant
supplements over food antioxidants 22
Summary 23
Chapter 3: What are radicals? 25
Understanding free
radicals 25
Just plain water for
a start 25
Looking radicals straight in the eyes
28
Why are radicals so destructive? 29
Another few lessons in
chemistry 32
Meeting a few other atom
species 33
Another few examples of
radical reactions 35
Acids and alkalis 37
Starting from plain water again 38
Conclusion 39
Chapter 4 : How to create radicals 41
The sun 41
Radioactivity 42
Iron, copper and other minerals 44
Mineral dust and mineral fibres 45
Respiration 46
Magnetic fields 49
Grinding 49
Heating 49
Fire and cigarettes 49
Antioxidants 50
The body's internal enzymes 52
Immune system 52
Cooked food 54
Raw food 54
AGE products 56
Prolonged physical activity 57
Chapter 5 : Antioxidants - how do they work? 59
Stopping the radicals domino effect
(radical scavengers) 59
Slowing the radical domino effect
(radical scavengers) 60
Repairing damaged molecules 61
Blocking metal radical production
(chelating effect) 62
Removing metal radical
production(chelating effect) 62
Inactivating prooxidant enzymes that
create radicals 62
Inactivating prooxidant enzymes that
make toxic molecules more toxic 63
Activating detoxifying enzymes that
make some carcinogens more water-soluble 63
Stimulating genes that repair our
bodies and increase endogenous antioxidant production63
Shield effect - protecting DNA from
radical attack 63
Removing AGE products or reducing their
formation 64
Does it make sense now? 64
Chapter 6: Food for energy, food for building 65
Fat 56
Saturated Fatty Acids 65
Why are fatty acids called acids? 68
Saturated fatty acids found in our food
69
Summary: saturated fatty acid 70
Monounsaturated fatty acids 70
Why are saturated fatty acids called
saturated, and unsaturated fatty acids called unsaturated? 71
Polyunsaturated fatty acids 72
Why are oils liquid, while fats like
butter and lard are solid at room temperature? 75
Fat versus fatty acids 77
Fatty acid from a nutritional point of
view 78
Essential and non-essential fatty acids
78
Omega-3 and omega-6 ratio 79
Omega-3 from plants and from oily fish
79
Radical attack on fatty acids - the domino effect 80
Which fatty acid is more susceptible to radical
attack? 86
Saturated fatty acids 87
Monounsaturated fatty acids 88
Polyunsaturated fatty acids 88
Cell membranes 89
Conclusion 94
Proteins (amino acids) 95
Amino acids in proteins 99
High quality versus low quality
proteins 100
Carbohydrates 101
Fibres 104
Conclusion 106
In which proportion should fat proteins
and carbohydrates be used? 106
Summary 111
Chapter 7: Body endogenous antioxidants 113
Why are endogenous antioxidants so
effective? 115
Which antioxidants are our bodies able
to produce?
115
Superoxide
dismutase (SOD) 116
Glutathione
peroxidase (GHS) 116
Catalase (CAT) 117
Summary of body endogenous antioxidants 117
Which nutrients do our bodies need to
build their own antioxidants? 118
Other endogenous body antioxidants 119
Summary 119
Chapter 8: Glycemic Index 121
A quick overview of the digestive
system 121
From the mouth to the organs, the
journey of glucose 122
Glucose in the blood 122
How is the Glycemic Index
calculated? 130
Glycemic Index, a personal
interpretation 131
How the new definition helps to explain
low GI food properties 135
Is the Glycemic Index related only to
how fast a food is digested? 137
Summary 137
Problem with the Glycemic Index 138
Fructose 138
Insulin 139
Glycemic Load 140
Reading the Glycemic Index 141
Glucose GI/bread GI 141
The war on carbohydrates 142
Conclusion 143
Chapter9: IntenseDF: fighting the fat 145
How to recognise fattening food 145
Body weight set-points 148
Fattening food and non-fattening food
150
How to make olive oil: a lesson to be
learned 153
Raw, cooked and burnt food 154
Fattening food: the concepts 155
Eating pattern 157
Protein, carbohydrate or fat? 164
Are proteins fattening? 165
Are carbohydrates fattening? 166
Is fat fattening? 167
Comparison between three generations
168
The spoiled organ 170
Exercises 172
Leaning from credit card thieves 174
The two sensors 174
Always in red 176
Chapter 10: Hormesis: when a poison is not a poison 179
Some examples of hormesis 183
Xenohormesis 184
Conclusion 184
Chapter 11: Understanding the body’s willpower 187
How to age quickly 190
Intense exercise, fighting radicals
with radicals 191
High-intensity intermittent exercise
194
Maximum intensity, shortest time 198
Exercise tricks, from a beginner to a
beginner 199
Exercise to fight fat 203
Exercise for the bones 204
Elegant bodybuilding 206
A walk is more than a walk 207
Let’s not forget the eyes 208
Meditation 209
Yoga 211
Posture alignment exercise 211
Conclusion 212
Chapter 12: Raw, cooked and burnt 213
Energy and food 213
Cooked food and the past 213
Cooked food and the present 214
Raw food 214
Cooked food 216
Burnt food 216
Processed food 217
Methods of cooking 218
Steaming 218
Boiling in a pot 218
High-pressure cooker 218
Microwave oven 219
Methods that should not be used 220
Stir-fry 220
Electric oven, casserole, UV oven 220
Deep-fry 220
Wood fire 221
Preserving nutrients 221
Minerals 221
Vitamins, antioxidants and
phytochemicals 221
Conclusion 221
Chapter 13: An unusual way to fight radicals 223
Just antioxidants? 223
What about the bed? 224
Brushing the teeth 225
Soap 225
Clothing 225
Laughing 226
Cuddles, massages and sex 226
Friends 226
Toys and a stimulating environment 226
Meditation 227
Good moods 227
Violent people 227
Water 227
Nap 227
Stressful work 227
Eating slowly 228
Some considerations 228
Hormesis: an alternative way to fight
radicals 228
Conclusion 229
Chapter 14: Intense DF: fighting the spots 231
Personal experience 231
Spots and adolescence 242
The strange urge to squeeze the spots
242
Food and spots 243
Liver and spots 244
Active and inactive spots 245
Not just spots 246
Soya 248
Food and us 249
Food is not food 249
Spots and radicals 250
Detox, non-tox and the P450 250
Conclusion 251
Warning 252
Chapter 15: Longevity interventions 253
Why do we need to fight radicals? 252
Calorie restriction 252
Every other day fast 254
Other fasting regimes 255
Protein restriction 255
Methionine restriction 255
Resveratrol 255
Insulin connection 256
Micronutrients 257
Nucleic acids 257
Carbohydrates, amino acids or fat? 258
Hormesis 258
Exercise 259
Back on methionine restriction 259
Methionine and elegant bodybuilding 261
The isotopic diet 262
Chapter 16: History of diets 262
The four generations 263
The first generation 262
The second generation 263
The third generation 264
The fourth generation 264
Starvation diet 266
Conclusion 268
Common errors in dieting 268
How our mind can make us fat or thin
269
The most important points to consider
in our diet 269
IntenseDF diet: a few tips 270
Chapter 17: IntenseDF: reading our bodies 273
Our genes (we are what our genes want
us to be) 273
Our diet (we are what we eat, and do
not eat - see anorexic people) 274
Our habits and environment (we are what
we smoke and drink) 275
Individual personal history (we are the
love we receive and give) 276
We are what we do, and in particular
what we don’t do 276
We are what we think 276
How to read the body 276
Skin
condition 277
Colour of
eyes 278
Appendix 278
Dark circles around the eyes 279
White marks
on nails 279
Bleeding gums
280
Receding gums
280
Aggressive
behaviour 281
Quality of
sleep 281
Flatulence
282
Mouth ulcers
282
Tongue 283
Continuous
hunger 283
Confusion and difficulty in
concentrating 284
Body odour
284
Urine colour 285
Appearance and odour of faeces 285
Frequency of bowel movement 286
Diarrhoea and vomiting 287
Liver pain
287
Erection and sex drive problems 287
Anus 287
Forehead wrinkles 288
Which tools can be used to help us to
read the body?
288
Blood pressure monitor 288
Blood glucose meter 289
Urine pH 290
Scale to measure body fat and
intra-visceral fat 291
Kit to
measure cholesterol 292
Learn to observe other people 293
Food
sensitivity 293
Food allergy 293
Chapter 18: Intense SEX 295
Let’s speak
about sex! 295
Erection and the genes 295
Aphrodisiacs 296
Sex and food 297
Sex and intense exercise 299
Sex and
supplements 299
Sex and lifestyle 300
Sex to make babies 300
Keeping an eye on the results
Fight radicals to get good sex, and
have good sex to fight radicals.
301
Conclusion 301
Chapter 19: What does healthy food mean?
303
An invented story 303
Salt and omega-305
Right
quantity of food 310
The problem with the presentation of
scientific data 311
Chapter
20: IntenseDF: the food 315
Food groups 316
Important points to
remember about food 327
Food and wrinkles 328
Chapter 21: Supplements 331
Supplements: useful,
useless or harmful? 331
Do we need
supplements? 331
Best sources of
supplements 332
Vitamin index,
mineral index, antioxidant index 332
How much of each
nutrient?
334
Where do we get
scientific data about food composition?
337
Learning to use
supplements 337
Just let us keep an
eye on our supplements 339
Other supplements
339
Chapter 22: IntenseDF
website 341
First, determine our
nutrient needs 341
Second, build a meal
343
Where do these
nutritional data come from?
348
How to use these
data 349
WARNING!
WARNING! WARNING! 349
Chapter 23: How I have built my own diet 351
Before starting 351
Warning 351
The principles that I am following 352
The hormone diet 352
The night diet 358
The low Glycemic Index diet 359
The saturation diet 359
The bitter diet 362
The balanced diet 362
Building the perfect diet 363
Do we need supplements? 364
Food variety 371
Common sense 372
Chapter 24: How will we fight radicals in the far future? 373
The starting point: food is not food
373
AGE remover 373
The antioxidant fat 374
The next step - at the end we just need
ATP 374
A deeply unconventional food 374
An antioxidant liquid, like water 375
Stem cells, gene therapy and hormones
375
Chapter
25: Intense DF: summary 377
Only 9.95 $
E-book License Terms
Your paid download of this e-book from IntenseDF
grants you a non-transferable license to retain an electronic copy of the PDF
file for reading in your home or business. You may not
create copies of this e-book or excerpts thereof, whether electronic or printed
on paper, for sale or distribution.
A download link will appear onscreen at the end
of the ordering process with PayPal.
A backup link will be sent by email.
This E-book is available in printed version (paperback) with the following
title:
OBESITY SPOTS AGEING AND WRINLES
Are you losing your war against free radicals?
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