Photo courtesy of istockphoto / thinkstock

A new study finds that as men age they are likely to experience hormone related conditions similar to females going through menopause. The hormone imbalance is linked to unwanted weight gain, diabetes, heart disease and other chronic diseases. In the study, hormone-deficient men that were given testosterone experienced long-term sustainable weight loss.

Testosterone is a hormone that is found in the body that primarily differentiates male physical characteristics compared to females.  This naturally occurring hormone is used in the production and growth of lean muscle and is utilized in the burning of fat.

The study that was announced at the European Congress on Obesity demonstrated that taking testosterone supplements caused significant weight loss. Men lost an average of 16 kg over five years with the balancing of testosterone levels.

These findings are not intended to be a quick fix according to health professionals.  Professor Richard Sharpe from the University of Edinburgh Centre for Reproductive Health said: “It is far more sensible and safer for men to reduce their food intake, reduce their obesity, which will then elevate their own testosterone.”

Testosterone Causes Weight Loss

Testosterone imbalance will impact numerous bodily systems creating unwanted health conditions to develop over time.  One of the primary indicators of diabetes, mortality risk and overall longevity is one’s waist circumference and blood pressure.  Raising testosterone levels have been found to reduce the risk of complications and naturally reduce size and blood pressure. 

Dr Farid Saad, lead author of the study said: "When we analysed the data we found that every year, for five years, they had lost weight. It may be that the increased testosterone restored their energy levels and led to a behavioural change of being more physically active."

Many health experts have linked low testosterone to numerous symptoms that include poor sleep habits, poor concentration, depression and anxiety.  These symptoms indicate a greater concern that includes poor or inadequate healing and lack of physical activity.  The relationship between obesity and testosterone appears to be a vicious cycle.

Stimulating Testosterone Production

One of the most powerful ways to raise natural testosterone levels is exercise.  As we age we commonly become less physically active and exercise less.  This is the primary link to the development of hormonal imbalances over time.  Testosterone and other hormones such as insulin and thyroid will contribute to the development of obesity, diabetes and other chronic health conditions. 

Exercise is not commonly described as fun especially if a person is currently overweight or experiencing health conditions.  Prevention and accepting overall responsibility for your health is the primary way of not developing most health conditions, decreased testosterone and obesity.  Regardless of your age, we will describe the best forms of exercise for testosterone production that is fun, sustainable and result oriented.

All Exercise Not Created Equal

There are two forms of exercise called aerobic and anaerobic.  Simply those two terms mean “with oxygen” and “without oxygen”. The type of exercise that utilizes large amounts of oxygen includes walking, jogging, running, biking and any form of exercise that is 15 minutes or more in duration.  “Without oxygen” exercises are higher intensity and shorter duration exercise that will create a different health response in the body.

“With oxygen” exercises have been found to be good for your heart and circulation but overall bad for your body.  Low intensity, long duration exercises such as jogging will lower resting heart rate, blood pressure but will also cause an increase in stress hormones.  Stress hormones such as cortisol will stimulate appetite, increase fat storing, slow recovery from exercise and is catabolic (breaks down muscle). 

This form of exercise also plummets testosterone and human growth hormone that is necessary for building lean muscle and improves fat burning. “With oxygen” exercises have also been found to decrease one’s immune function post exercise. 

“Without oxygen” exercises that are higher in intensity and shorter in duration have a very different effect on the body’s physiology and hormone response.  When this form of exercise is applied properly it is not only good for your heart and circulation but also your body. 

High Intensity, Short Duration Exercise

Human growth hormone and testosterone is released in the body in direct proportion to the intensity of the exercise.  Human growth hormone is a hormone that builds lean muscle and burns fat.  If you desire to lose weight in and around the muscles and organs – high intensity exercise is the best form.

One of the best characteristics of high intensity, short duration exercise is that it builds muscle.  Muscle has an increase in metabolic activity compared to fat and will fend off weight gain.  It’s the amount of muscle – not age, gender or genetics that is the greatest determining factor for metabolism, future muscle development and fat loss. 

Upper Body Exercises

Pushups -- The beginner can do pushups on your knees or even against a wall to help build strength.

Dips – Move to the edge of your chair and grasp onto the seat.  Move your feet away from the chair.  Beginners will have their feet closer to the chair and advanced will have straight legs with their feet far away from the chair.  Bend your elbows and lower yourself towards the floor and then raise yourself until your arms are straight. 

Helicopters – Bring your arms straight out from your sides with your palms down and arms parallel to the ground.  The movement is making circles in the air in the clockwise direction first and then counterclockwise.  The goal is to keep the circles small.

Straight Arms – Bring your arms straight out in front of you with your palms down.  The movement is similar to making up and down alternating scissor actions.

Lower Body Exercises

Squats – Start with your feet shoulder width apart.  Bend knees, push butt out and keep your shoulders back.  The key is to keep your knees over your feet and bend down to approximately 90 degrees and then come up.

Jumps – Start by standing and bend your knees to prepare for a jump.  Jump off the floor.

Running – Run in place.

Circle Run – Place a towel on the floor.  Run around the towel in clockwise and counterclockwise directions.  The key is to always face one direction and just move your feet.

How To

Ensure that you stretch and warm up the areas that you are going to work out.  This will reduce your risk of injury and improve the response to the work out.  Never exercise without a minimum of a two minute warm up and cool down after.

Twenty seconds of full-on exercise to get your heart rate up.  Twenty seconds of rest.  Repeat three times per exercise.  Take a one minute break in between the different exercises.  Lower and upper body exercises should be done on different days.  Do a minimum of four times per week.  This form of exercise saves times, saves money, gets you fit and restores your health. 

 Photo courtesy of istockphoto / thinkstock

Step 1:  Build Muscle.

The increased calorie burn from building muscle helps you lose more fat than you would otherwise.  The more muscle you have, the higher your metabolism, even while you are sleeping!  All forms of exercise help build and sustain muscle, but targeted strength-training programs that include calisthenics, weight-lifting and resistance exercises target muscle building more fully. 

Every year after the age of thirty people began losing muscle mass.  This loss of muscle results in your body burning fewer calories year after year.  Through strength training and exercise you can keep your metabolism working at youthful levels and keep your body looking and feeling great too.

Step 2:  Add High Intensity Interval Training (HIIT).

Don’t be scared away by the words “high intensity.”  This trend in exercising has proven to be effective for weight loss. There are levels of HIIT for everyone.  HIIT consists of exercising vigorously for 20 to 30 seconds to raise your heart rate, then resting for 90 seconds.  You can do HIIT in the form of walking, running, biking or any exercise where you can perform intensely for up to 30 seconds, and then slow down to a restful pace for 90 seconds. To learn more about this type of exercise visit MaxT3.

Step 3:  Eat More Fiber. 

As soluble fiber moves through the digestive track it binds with fats, sugars and toxins and escorts them out the other end, preventing them from becoming absorbed by the body.  Soluble fiber also helps decrease your appetite and lower your cholesterol and blood sugar.  If you want to outsmart fat, concentrate on getting at least 38 grams of fiber per day for a man and at least 25-30 grams per day for a woman.

Good food sources of fiber include beans, peas, lentils, apples, citrus, oats and flaxseeds.  You can also supplement with fiber.  Natural, quality fiber supplements should be taken before you eat with 16 oz. of water.

Bonus Fat Busters!  Stress Reduction & Sleep

Chronic stress and sleep deprivation can cause cravings for simple carbs like sweets and processed flour.  These simple carbs elevate blood sugars and signal the body to store fat.  Stress hormones, triggered during stressful circumstances, also increase fat storage.

Posted By Dr. Axe On October 10, 2010 @ 1:00 am In Weight Loss | 14 Comments

According to the National Women’s Health Information Center there are 20 million Americans suffering from some type of thyroid disorder. A whopping one in eight women in the United States will be impacted by thyroid disorder in their lives (from the American Medical Women’s Association). Are you one of them?

Thyroid disorders and thyroid disease can have a negative impact on just about every area of your life. From weight issues to depression ^[1] and anxiety, the thyroid gland is vital to keeping your physical, mental, and emotional life balanced and healthy. And what’s more is it’s estimated that about half of those in the world suffering with thyroid issues are completely unaware this is the root of their problem.

Basics on the Thyroid Gland

The thyroid is a gland located at the base of the throat that controls many aspects of metabolism. The thyroid produces hormones that enable our body to carry out many vital functions. Two of the most talked about hormones the thyroid produces are T3 (triiodothyronine) and T4 (thyroxine). These two hormones, once released by the thyroid, travel through the body via the bloodstream converting oxygen and calories into energy for the body to use.

Iodine plays an important, yet often overlooked role, in regards to the thyroid and body functions. Iodine and amino acids are converted by the thyroid to the hormones T3 and T4. Too much or too little iodine can impact this important process.

Two Types of Thyroid Disorders

When it comes to thyroid disorders, generally speaking, the sufferer usually is experiencing hypothyroidism or hyperthyroidism. There are other thyroid issues but the majority of cases fall into one of these two groups.

Hypothyroidism:

In the case of hypothyroidism, the thyroid doesn’t produce enough of the thyroid hormones T3 or T4 or both. According to the America Thyroid Association in the United States the most common reason for hypothyroidism is a condition called Hashimoto’s thyroiditis, where the body mistakenly attacks the thyroid thus compromising its functioning and its production of hormones. However, on a worldwide level, a lack of iodine in the diet is the number one cause of hypothyroidism.

Symptoms of Hypothyroidism:

• Fatigue
• Dry hair, skin
• Unexplainable weight gain
• Constipation
• Muscle weakness and discomfort

Hyperthyroidism:

Hyperthyroidism on the other hand is when the body has too much of the needed thyroid hormones. According to the American Thyroid Association, the number one cause of hyperthyroidism is Graves’ disease, but lumps on the thyroid or taking too much T4 in tablet form can also be a contributing factor for hyperthyroidism.

Symptoms of Hyperthyroidism:

• Nervousness
• Insomnia
• Racing heart
• Unexplained weight loss
• High amounts of perspiration
• Muscle weakness
• Multiple bowel movements
• Thin, brittle hair

Treatments for Thyroid Disorders

As you can see, hypothyroidism and hyperthyroidism are basically the opposite problems. One is too much of the needed hormone and the other is too little. Therefore treatment for each is very different. In one case we want more of the thyroid hormones and in the other case the sufferer needs less of that same hormone.

The options for treatment differ depending on each patient’s particular disorder and the specifics of their case.

When it comes to hypothyroidism, the body is in need of more thyroid hormones. One common treatment in the medical world is taking synthetic thyroxine or T4. There are a number of types of T4 prescription available. Most people respond to this therapy but there are those who don’t.

In these cases the sufferer sometimes takes a combination of the synthetic version of T4 and T3 to help.

In the case of hyperthyroidism, in the United States the most common treatment is the use of radioactive iodine, aka radioiodine. When taken into the body the thyroid immediately absorbs this iodine. This treatment usually takes a few weeks or months to curb the hyperthyroidism.

Other options are drugs which stop the production of the thyroid hormone or surgery to remove a large amount of the actual thyroid gland. All of these treatments run the risk of side effects, are costly, and aren’t always effective.

All Natural Treatment Options for Thyroid Disorders

It is possible to use more natural methods to encourage your thyroid to produce more or less T4 and T3. Let’s look specifically at hypothyroidism and diet.

As stated earlier, most cases of hypothyroidism worldwide are from a lack of iodine. Increasing your iodine intake can help your thyroid produce more of its needed hormones.

One of the best ways to get more iodine in your diet is through consuming kelp. Kelp is a type of algae or seaweed ^[2] that contains more than sixty vital nutrients including minerals, amino acids, and yes, iodine. Kelp is also an excellent source of potassium, iron, magnesium, and calcium.

Kelp can be consumed fresh, dried, or cooked. It can be eaten alone or as an ingredient in a meal. Kelp is often dried and used as a garnish for many dishes. You can find kelp at your local health food store or Asian market.

Many users of kelp to treat their hypothyroidism swear by its effectiveness in helping them regulate their thyroid without the use of drugs.

Hypothyroidism isn’t always caused by lack of iodine. In fact, if you take iodine or kelp and feel like you’re getting worse, make sure you consult with your physician and get your levels rechecked. It can also be caused from heavy metal toxicity like mercury. Heavy metals from amalgam fillings and vaccines have an affinity for the thyroid and can disrupt your hormone balance and thyroid function. So I also recommend reducing toxic exposures and consider seeing a holistic dentist who can remove the silver (amalgam) fillings using the DAMS protocol and bring you through a proper detox program as well.

Also, correcting any loss of cervical lordosis of your spine can help. In which, case going through a program of corrective chiropractic care would be greatly beneficial.

If you think you may be suffering from a thyroid disorder it’s vital to first get the correct diagnosis. Once you confirm you have a thyroid disorder begin to explore your treatment options by finding the root cause of your condition. When you (and your doctor) determine a lack of iodine could be the entire cause or a contributing factor to your hypothyroidism consider adding kelp to your diet.

If you decide to add kelp to your foods you have many options. But be cautioned if you opt for kelp tablets and consult your health care practitioner to determine the right amount to take on a daily basis. Be sure not to take over that amount or you could then be dealing with hyperthyroidism.

Remember with any health issue it’s wise to first consult nature and your diet in order to help the body restore its own natural balance. Your body does the right thing at the right time. Remove the interference (toxicity or deficiency) and let the body heal.

Sources

American Thyroid Association (2009) ^[3]

Dr. Axe's Action Steps

1. If you are familiar with any of the above listed symptoms consult your health care practitioner to determine whether you have a thyroid problem or not.
2. If you suffer from hypothyroidism, consider adding kelp into your diet or supplementing with kelp.
3. If you are familiar with any of the above listed symptoms consult your health care practitioner to determine whether you have a thyroid problem or not.
4. If you suffer from hypothyroidism, consider adding kelp into your diet or supplementing with kelp.

Farmers have long used antibiotics to fatten up livestock—and now there’s growing evidence that these drugs may have the same effect on people.  What’s more, instead of being miracle cures, there’s now scary speculation that antibiotics could be jeopardizing our health by making us more prone to lifestyle diseases, from type 2 diabetes to heart attacks and fatal strokes. If that sounds far-fetched, consider this: States with the highest rates of antibiotic prescriptions also rank as the least healthy,Wired magazine reported on November 25.

When the nonprofit research group Extending the Cure recently mapped antibiotic prescriptions by state, it found the heaviest use (measured per 1,000 people) in the eastern half of the US, particularly West Virginia, Kentucky, Tennessee, Louisiana, and Alabama, all of which comprise the so-called Stroke Belt, due to the high rate of stroke fatalities. According to CDC data, Wired adds, these states (and to a lesser extent, much of the eastern US) also have higher rates of obesity, diabetes, and heart attacks, compared to the western US. While these correlations don’t prove that antibiotic overuse triggers these diseases, studies suggest that it could drive up obesity by changing how our stomachs work. Here’s a look at the findings.

Learn how certain foods can help you manage your blood sugar levels.

First shown to cause weight gain in 1954.

More than a half century ago, a randomized study published in Nutrition reported that Navy recruits who were given daily doses of broad-spectrum antibiotics, such as chlortetracycline or penicillin, to prevent strep infections gained 4.8 pounds over 7 weeks, compared to a 2.7 pound gain in recruits given a placebo. 

Eradicating beneficial gut bacteria.

In the early 20^th century, helicobacter pylori was the dominant stomach microbe, Dr. Martin Blaser, a microbiologist professor at New York University Langone Medical Center, recently reported in Nature. Today, the average American child receives 10 to 20 courses of antibiotics by age 18, and fewer than 6 percent of US kids carry the organism. While that may not sound like a problem, given that H. pylori raises risk for stomach ulcers and gastric cancer, Dr. Blaser has discovered that killing off this bug dramatically changes how the stomach works, tricking the body into overeating. 

A six-fold rise in hunger hormones.

Normally, after a meal, levels of the hunger hormones ghrelin and leptin drop, signaling that we’re full. However, a 2011 study by Dr. Blaser and other scientists found that after veterans were treated with antibiotics to eradicate H. pylori, they had 20 percent rise in leptin levels after a meal, while levels of ghrelin skyrocketed six times higher. And 18 months after treatment, on average, participants had a 5 percent rise in their body mass index. That would be a 10-pound gain in someone with a starting weight of 200. 

Links to other diseases.

“Overuse of antibiotics could be fuelling the dramatic increase in conditions such as obesity, type 1 diabetes, inflammatory bowel disease, allergies and asthma, which have more than doubled in many populations,” reports Dr. Blaser, who was recently awarded a $6.5 million grant from the NIH to study links between disappearing gut bacteria and obesity. Conversely, New York University epidemiologist Yu Chen found that infection with H. Pylori, which typically occurs before age 10, reduced risk for childhood-onset asthma, skin allergies and hay fever.

Find delicious ways to keep cholesterol off your plate and out of your heart.

A biological weapon against asthma and obesity.

Swiss and German researchers have discovered that infecting mice with H. pylori actually prevents asthma, an airway disease that’s reached epidemic levels as the levels of the once common stomach bug wane. Dr. Barry Marshall, the Australian biologist who received the 2005 Nobel Prize in Medicine for discovery of H. pylori as the cause of gastritis and stomach ulcers, even predicts that one day, a weakened strain of the bacteria will be used to treat both asthma and obesity, according to the New York Times. 

Using probiotics to slim down.

While antibiotics may make us fat, probiotics appear to have the opposite effect. Last year, a randomized study of overweight people with large waists found that those who drank fermented milk containing the probiotic Lactobacillus daily for 12 weeks reduced both belly fat and body weight, compared to a control group who didn’t receive probiotics. A 2009 study found that a year after giving birth, women who took daily probiotic supplements containing Lactobaccillus and Bifidobacterium during the first trimester of pregnancy were much less likely to develop abdominal obesity, the most dangerous type of fat. 

The bottom line.

While research into the link between antibiotics and fat is still ongoing, overuse of these powerful drugs is already widely recognized as dangerous due to the growing threat of drug-resistant superbugs.  Therefore, the best way to protect your health—and perhaps avoid packing on extra pounds--is to only take antibiotics when medically necessary. They don’t work on colds, flu or other viral illnesses.

Eat Satiating Foods

The food that promotes satiety most is protein. It yields satiety more effectively than carbohydrates or fat. Out of all proteins, the one with the fastest satiety impact is whey protein – that's if the whey is whole and non-denatured (not homogenized or pasteurized).

Studies reveal that consumption of whey protein before meals can swiftly boost the satiety peptides CCK and GLP-1, which have been shown to decrease food intake and increase weight loss. Whey protein is also beneficial when consumed before exercise. Having a small serving of whey protein (with no sugar added) about 30 minutes before exercise seems to help sustain intense muscle performance and increase the efficiency of muscle protein synthesis after exercise. A pre-exercise whey meal has also shown to boost the body's metabolic rate for 24 hours thereafter.

Other satiety-promoting foods are low glycemic plant foods including raw nuts, seeds, legumes, roots, cruciferous vegetables, tomatoes, eggplants, grasses and green leafy vegetables.

Being low glycemic and fibrous, these plant foods are a great fit for your insulin and leptin as well as your whole satiety system. Nuts and seeds trigger PPY – a satiety peptide which is highly sensitive to dietary fat. PPY shifts your cravings from carbohydrates to fats and increases your metabolic capacity to convert fat to energy.

That action counteracts your hunger hormones, which typically shift your cravings towards carbohydrates. Note that it's the shift towards refined carbohydrates that has been linked to chronic cravings and excessive food intake. This is the reason why once you open a bag of potato chips and start crunching, you may find it difficult to stop.

And note that your muscle isn't programmed to do well on hunger foods; it rejects fructose and has a limited capacity to utilize high glycemic foods. But your muscle literally thrives on satiety foods. Combinations of whey protein and berries, eggs and beans or meat and nuts have unmatched muscle nourishing properties. Furthermore, being satiety oriented, these food combinations promote the right hormonal environment for muscle rejuvenation and buildup.

All that said, you can't fully benefit from your satiety food if you don't know what food to avoid.

Avoid Hunger Foods

Stay away from high glycemic foods including all refined carbohydrates, sugars, fructose products, baked goods, candies and sugary beverages. Fructose in particular has shown to cause leptin resistance, lipid disorders, hypertension, obesity and diabetes. Studies reveal that the muscle rejects fructose as an energy substrate and the liver has a limited capacity to utilize it; excess fructose is converted into triglycerides and body fat.

But nothing is more damaging to your satiety than the combination of high sugar and high fat. This dietary combo packs on empty calories, causes insulin and leptin resistance and shatters your satiety along with your whole metabolic system. In fact, it has been found that the high sugar-high fat combo causes insulin and leptin resistance even prior to any change in body composition.

This means that all food products made with a high content of sugar and fat are poisonous to your satiety system. These include cookies, cakes, ice creams and chocolates, all of which set you up for serious metabolic setbacks associated with insulin and leptin resistance which may include excess estrogen, excess cortisol, low testosterone, hypoglycemia, hyperglycemia and increased belly fat.

The good news is that both insulin and leptin resistance can be reversed by food restriction and weight loss. Hence, your insulin and leptin are restored by austerity and shattered by indulgence.

It has been suggested that insulin and leptin play important roles in times of scarcity but have a lesser role in times of plenty. To keep your insulin and leptin intact you must not indulge yourself with high glycemic treats, not even in moderation. Otherwise, your body will get the wrong signal and you'll pay the consequences with your weight, energy and state of health.

Now that you know how to choose your satiety foods, let's take a look at the other methods that boost your satiety hormones.

This Blood Test FAR More Important than Cholesterol in Determining How Old You Age

Story at-a-glance

• New research found that higher glucose levels are associated with a higher perceived age; in other words, the higher your glucose levels, the older you’ll tend to look
• The fasting insulin test can tell you whether high blood glucose levels have left your body insulin resistant and at risk of accelerated aging, as well as numerous other chronic diseases
• Your body uses glucose for energy, but foods that keep your blood sugar levels elevated beyond your body’s capacity to use it, and also lead to insulin resistance, are essentially "toxic” – especially when consumed in excess or over a long period of time
• Avoiding sugar/fructose and grains, while exercising regularly, will keep both your blood glucose and insulin levels low, which is the closest formula for a “fountain of youth” that’s currently known

By Dr. Mercola

Many people over the age of, say, 50 would like to turn back the hands of time and not only feel younger but look younger as well.

But very few people appreciate the fact that making dietary changes -- specifically in relation to sugar and grain consumption – is likely the closest formula for a "fountain of youth" that's currently known.

The journal Age recently featured an intriguing study on this very topic; it found that higher glucose levels are associated with a higher perceived age, which was assessed using facial photographs.

In other words, the higher your glucose levels, the older you'll tend to look, which makes perfect sense since the manner in which your body handles glucose is intimately connected to skin aging.

While many people are diligent (if not entirely neurotic) about having their cholesterol levels tested, many overlook the importance of fasting insulin levels.

This commonly overlooked and much more important measurement can clue you in to whether you're consuming a harmful amount of glucose, whether your body is capable of handling it, and by implication, the degree to which accelerating aging may be going on in your body.

Why it's Important to Know Your Insulin Level

Insulin is absolutely essential to staying alive, but the sad fact is that most of you reading this right now have unsafe levels of it accumulating in your bloodstream, and it is pushing you toward accelerated aging and the development of chronic degenerative illnesses, which sadly have become a right of passage in most Westernized societies. 

Most adults have about one gallon of blood in their bodies and are quite surprised to learn that in that gallon, there is only one teaspoon of sugar! In other words, your body is designed to have just one teaspoon of sugar in your blood at all times -- if that. If your blood sugar level were to rise to one tablespoon of sugar you would run the risk of going into a hyperglycemic coma and even dying.

Your body works very hard to prevent this from happening by producing insulin to keep your blood sugar at the appropriate level. Any meal or snack high in grain and sugar carbohydrates typically generates a rapid rise in blood glucose. To compensate for this your pancreas secretes insulin into your bloodstream, which lowers your blood sugar to keep you from dying. Insulin, however, is also very efficient at lowering blood sugar by turning it into fat – so the more you secrete, the fatter you become.

Unfortunately, If you consume a diet consistently high in sugar and grains, your blood glucose levels will be correspondingly high and over time your body becomes "desensitized" to insulin and requires more and more of it to get the job done. Eventually, you become insulin resistant, and then full-blown diabetic.

If you have high cholesterol, high blood pressure, type 2 diabetes, or are overweight, it is quite likely that you are eating too many grains and sugars, as this is the most common cause of abnormal insulin levels. Fructose has been shown to be especially harmful, due to the way it disrupts the lock-and-key fit between insulin and its cellular receptor sites.Dozens of animal and human studies prove that fructose is a powerful endocrine disruptor, capable of rapidly inducing insulin resistance when consumed in, what by today's standards, is a relatively small amount (15 grams or more a day). 

To find out your insulin levels, ask your physician for a fasting blood insulin test. It's one of the least expensive tests, yet it is one of the most empowering ones available to help you take back control of your health. A normal fasting blood insulin level is below 5, but ideally you'll want to be below 3.

You can also use a simple glucose test to check your fasting glucose, however it's possible to have low fasting glucose yet have significantly elevated insulin levels.

If this is the case, you're essentially pre-diabetic and need to take steps to improve your insulin sensitivity, and the most potent way is to reduce or eliminate sugar, particularly fructose, from your diet. Generally speaking, however, a fasting glucose under 100 mg/dl suggests that you're not insulin resistant, while a level between 100-125 suggests you're either mildly insulin resistant or have impaired glucose tolerance (sometimes referred to as pre-diabetes).

Can Eliminating Sugar from Your Diet Lengthen Your Lifespan?

Most of you probably know that your body does need, and uses, glucose for energy. Without it you wouldn't survive. But while glucose is certainly not toxic in and of itself, foods that raise and keep raised your blood sugar levels essentially are "toxic" in that they set in motion a cascade of detrimental health effects, especially when consumed in excess or over a long period of time.

Soda, candy, pasta, bread, pastries and fruit juice are examples of foods that quickly break down into glucose once consumed, generating a spike in your blood glucose levels and a corresponding release of insulin. It is becoming very clear that your longevity is intimately tied to this cycle, and by modifying your diet to restrict sugars and grains, you can slow down the rate at which your biological clock is ticking – and perhaps even turn back the dials a bit.

For instance, a study, published last year examined the effects of food on typical biological signs of advancing age. Typical signs of aging include elevated levels of glucose, insulin and triglycerides.

In this study, the participants were given a high-fat, low-carbohydrate diet with an adequate amount of protein. This diet improved allof the measured factors related to the aging process, decreasing:

• Insulin by 48 percent
• Fasting glucose by 40 percent
• Triglyceride by nearly 8 percent
• Serum leptin by 8 percent on average

It's highly unfortunate that so few physicians have embraced this knowledge, because a firm appreciation of insulin's role in human health and disease is one of THE most important factors that can make or break your health! And again, the test to determine your levels is relatively inexpensive and widely available, while the steps for optimizing them, which I'll detail below, are also very straightforward.

Eating Carbs Turns Off Longevity Genes

Research by Professor Cynthia Kenyon found that carbohydrates directly affect two key genes in your body that govern longevity and youthfulness. I've previously written about how your diet can over-ride genetic predispositions to disease, and this research further strengthens those claims, as the two key genes in question can be turned on or off as a consequence of eating carbohydrates.

Professor Kenyon worked with Caenorhabditis elegans roundworms, but her findings have been successfully repeated in other labs around the world using other animals, including rats, mice, and to some extent, monkeys. Humans also have these genes, indicating these results should apply to us as well.

One of the most interesting details of her findings is that not only did the roundworms live up to SIX TIMES longer than normal, but they kept their health and youthful vigor until the end. Previous research has shown that you can extend your lifespan by reducing your caloric intake, and I've written about this technique in the past. The problem is that most people do not understand how to properly cut calories, because in order to remain healthy, you have to cut out calories from a specific source -- namely, sugar and grain carbohydrates!

Most of us eat far too many potatoes, rice, bread, and pasta. Of course we want to avoid all sugar and processed foods, but there is emerging evidence that most grains and legumes can contribute to health problems because:

1. They will quickly be converted into glucose, which will raise your blood glucose
2. As your blood glucose rises, your insulin- and leptin levels rise in response. While this mechanism is designed to optimize short-term survival, it's not healthy for a long, post-reproductive lifespan. The immediate effects of spiking your insulin levels are now well known and include vasoconstriction, inhibited fat burning, and reduced production of glycerol substrates to make glucose, just to name a few
3. Repeated elevations of insulin and leptin eventually lead to insulin- and leptin resistance, which are hallmarks of poor health and accelerated aging

However, Dr. Paul Jaminet provides a powerful argument that many, if not most people may benefit from a certain threshold of glucose carbohydrates that are necessary for optimal health.

What's the Best Diet for Looking (and Feeling) Younger?

To put it simply, when you "starve" your body of sugars and starchy carbs, your body starts to acclimatize itself to burn fatty acids and ketone bodies. Ketones are what your body produces when it converts fat (as opposed to glucose) into energy—a beneficial process that appears to promote longevity.

On the other hand, consuming sugars and grains will raise your blood sugar, and the higher the blood sugar rise, the more damage is done. In this new study, researchers found that perceived age increased nearly half a year per 1 mmol/L increase in glucose level in non-diabetic people.

So, is there such a thing as a "fountain of youth"? I believe there is, in the symbolic sense, and its three cornerstones are:

1. Avoid sugar/fructose and replace them with healthy fats
2. Avoid grains
3. Exercise regularly and effectively

These three cornerstones have one important factor in common, and that is helping you improve your insulin sensitivity -- the key to longevity and a youthful appearance.