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Copyright © 2016 SuccessVantage Pte Ltd
All rights reserved.
Published by Reed Wilson.
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Table of Contents
Introduction ....................................................................................................... 4
1. Russian Sauna ................................................................................................ 5
2. Intermittent Fasting ....................................................................................... 6
3. High Intensity Interval Training (HIIT) ............................................................. 7
4. Minimizing Insulin Levels Before Sleeping ...................................................... 8
4. Minimizing Insulin Levels Before Sleeping ...................................................... 8
5. Ice Baths ........................................................................................................ 9
6. Absorbing The Natural Energy Of Your Surroundings ................................... 10
7. The One Supplement You Should Take: Mucuna Pruriens............................ 11
Conclusion ....................................................................................................... 12
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Introduction
Anti-aging is a subject where misinformation is so prevalent—especially on the
Internet—that most people can’t differentiate between fact and fiction. The anti-aging
market has become a multibillion-dollar industry, with its “magic pills” and “miracle
creams”; it capitalizes on our obsession with looking young and earns billions of dollars
based on false promises. No one wants to look in the mirror, see wrinkles, and be
reminded of how old they’re getting.
Most of the products offered on the market now don't have any real anti-aging
benefits. Those that do contain antioxidant ingredients usually don’t have enough of
them, and are almost always sold at exorbitant prices. Furthermore, because these
claims usually tout scientific studies (which are then either blown out of proportion or
taken out of context) as their evidence, it’s very easy to fall for the lies that the anti-
aging health industry feed us.
The fundamental method of slowing down the effects of aging is to increase the
amount of human growth hormone (HGH) in your body. HGH essentially produces the
“anti-aging” effect on the body; it is so effective that older Hollywood stars and
professional athletes actually choose to inject this hormone directly into themselves. It
accelerates fat loss, boosts lean muscle mass, clears up skin problems, improves hair
quality, and of course, reduces and prevents wrinkles. These are just some of the
benefits that get with HGH.
HGH is essential to our body; a reduction in HGH levels can leads to premature aging,
weight gain, lower energy levels and a host of other symptoms typically associated
with aging. But boosting your HGH should be done naturally, not with injections.
This article will reveal seven highly effective tips that you can use to increase your HGH
output, and thereby slow down the aging process.
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1. Russian Sauna
Russian saunas, also known as banyas, were popular among the wealthy in ancient Europe.
It involves alternating heat with cold exposure, and has been proven to have powerful anti-
aging effects on the human body.
Originating from the Nordic region, the therapeutic benefits of the Russian sauna have since
then been recognized globally. Now, modern saunas take the form of small structures or
rooms that have several settings (such as wet or dry) to accommodate different tastes.
A session in a Russian sauna can produce health benefits equivalent to one of mild exercise,
as the heart rate increases considerably due to the heat. Because the body’s metabolism is
accelerated in a way similar to physical exercise, the Russian sauna is a powerful weight-loss
tool – scientists estimate that a 20-minute session at 76.7°C Celsius burns more than 500
calories!
Another benefit of the Russian sauna is detoxification. Sitting in the intense heat of a sauna,
blood circulation increases and the resulting sweating detoxifies your body effectively,
without any effort on your part.
Besides burning calories and detox, the best thing a Russian sauna can offer is its anti-aging
effect. Exposing your body to contrasting extreme temperatures is extremely effective in
increasing HGH output. Dr. Rhonda Patrick, a well-known expert on aging, cancer and
nutrition, highly endorses the Russian sauna as a health-enhancing practice. Her research
showed that two 20-minute sauna sessions at 176 degrees Fahrenheit (with a 30-minute
cooling period in-between) were able to double the HGH secretion of its participants.
Another study included two 15-minute sauna sessions, also with 30 minutes of cool-down,
that resulted in increased HGH output, by as much as 500%.
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2. Intermittent Fasting
Intermittent fasting is a method of food-intake management that involves alternating
between windows of fasting and eating, which eventually results in increased HGH output.
This technique works by decreasing insulin levels in the body. Insulin is a hormone produced
by the pancreas, and is triggered by consumption of carbohydrates or simple sugars. While
the primary purpose of insulin is to regulate blood sugar in the body, it also accelerates the
aging process. Studies have shown that intermittent fasting can double (and sometimes
even triple) HGH and testosterone output – the two pillars of anti-aging, which start
dropping in production past the age of 40.
How does intermittent fasting work? For a person on a normal eating schedule, their body
constantly uses up energy throughout the day in order to digest food and process its
nutrients. Intermittent fasting, by lowering insulin production, makes use of this energy for
the body to heal itself. By halting food intake, the body is allowed to focus its energy to
repair itself, which then gives rise to the highly sought-after anti-aging effect. This method
has been widely adopted by celebrities and athletes in order to maximize their looks and
performance.
So, how do you incorporate this program into your lifestyle? An easy way is to start off with
basic intermittent fasting, which involves an 8-hour 'feeding' window followed by a 16-hour
fasting window. While this program may seem hard to follow, it can actually be done easily.
We already spend 7-9 hours per night sleeping; the remaining 7-9 hours of fasting can be
achieved through clever time management. For example, fasting can commence at 8PM,
and your first meal can be taken at 12PM noon the next day. Or, if you need your breakfast,
fasting can commence at 6PM, which means that you can eat breakfast at 10AM the next
morning. Intermittent fasting is flexible, and can be suited to the needs of anyone,
regardless of schedule.
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3. High Intensity Interval Training (HIIT)
High Intensity Interval Training, or HIIT, basically involves alternating between short bursts
of intense exercise and low-intensity stretches for recovery. A typical session could start
with a warm up and then 10 minutes of intervals (such as sprinting or burpees).
Traditionally, HIIT can be done in a 2: 1 ratio, so for example, exercising intensely for 30
seconds, followed by 15 seconds of light recovery (i.e. walking or jogging). But, this is not a
strict requirement as everybody has a different standard of fitness. Hence, HIIT sessions
should be tailored to suit the needs of the individual. We recommend that you approach a
certified coach to guide you for at least a few sessions to get you familiar with the concept.
Also, given the intensity of this training style, individuals with health issues should seek
approval from their doctor before trying out HIIT.
The strenuous nature of HIIT should not deter you from giving it a try as it is one of the best
exercise routines for age-reversal and weight loss. The intense bouts of cardio, coupled with
short rest periods, stimulates production of lactic acid – the organic compound that causes
muscle soreness during a workout. In turn, lactic acid triggers the secretion of HGH, which
speeds up your metabolism, increases fat loss, reduces hunger levels, and yes – all this leads
back to the prized anti-aging effect on your body.
How often should you engage in HIIT? To maximize its anti-aging effects, you should do it at
least 2 to 3 times per a week. That being said, it is important not to over-train. It is when
you're resting that your body is taking the time to repair itself, making you stronger as a
result.
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4. Minimizing Insulin Levels Before Sleeping
This concept is simple. Our body has the most energy to repair itself at night, when we're
asleep, and this is when HGH production is at its highest. However, high insulin and HGH
levels do not mix, as one interferes with the other. Therefore, in order to maximize HGH
output, it is crucial to lower your insulin level before you go to sleep.
This can be done by avoiding substances that stimulate insulin secretion (i.e. carbohydrates,
such as rice and quinoa) before you go to bed. Instead, you should consume slow-digesting
protein-rich and healthy fat-laden foods before sleep, such as whole eggs, cheese, shellfish,
and mixed nuts. It is also important to stop eating completely at least 2 hours before bed.
Adjusting your eating habits might not be easy to do, but if you can do this at least 5 times a
week for 6 months, you should see a tremendous improvement in your appearance and
well-being.
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5. Ice Baths
If you don't have the opportunity to visit a Russian Sauna, an ice bath is the next best thing.
The ice bath, widely used by professional athletes, involves exposure to cold temperatures
for a short period of time. A period of 10 to 15 minutes in a cold bath filled with ice is
enough to give you incredible healing effects.
Exposure to cold water quickly reduces internal body heat, signaling the body to burn fat in
order for survival. Apart from improving testosterone and HGH, ice baths are one of the
most effective methods for muscle recovery. Intense exercise can cause muscle soreness,
due to unavoidable micro-tears in muscle fiber. While this soreness (also known as Delayed
Onset Muscle Soreness (DOMS) cannot be removed immediately, ice baths aid in reducing
its after effects and your recovery time.
The effectiveness of ice baths are testified to by renowned celebrities and athletes, such as
Matt Damon, Angelina Jolie, Kobe Bryant and Lebron James. With only 15 minutes once or
twice a week, you can maximize the benefits from them without having to take too much
time out of your day.
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6. Absorbing The Natural Energy Of Your Surroundings
With all the focus on activities that prevent aging, many people fail to realize that youth is
not only a physical state; it is also a state of mind. Your youthfulness is influenced by your
surroundings and the people around you. Avoid people who exude misery and bitterness;
prolonged interaction with them will likely transfer those negative qualities onto you.
Instead, surround yourself with youthful, lively individuals who influence the same traits
within you. And, most importantly, do activities that make you smile and laugh.
In a study conducted in 1989, participants who were shown an hour-long comedy film
received more than an 80% increase in HGH production, as opposed to the participants who
did not watch the film. Enjoying your social life and daily activities is one of the most
underrated techniques of anti-aging.
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7. The One Supplement You Should Take: Mucuna Pruriens
Mucuna Pruriens is a supplement has an extraordinary high amount of L-DOPA, which is the
precursor to dopamine – an important hormone produced by the human brain.
In essence, dopamine regulates pleasure in the brain. It also triggers the body to secrete
more HGH and testosterone, and in general increases the feeling of energy within the body.
Taking 2 capsules a day (one in the morning and one at night) will help you to naturally
secrete more dopamine from your brain, which has an incredible anti-aging effect.
Mucuna Pruriens, in its raw form can be consumed as a food. However, exposure to heat
(during cooking) destroys the L-DOPA in Pruriens. Hence, consuming it in supplement form
is still the optimal way to reap its benefits.
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Conclusion
Based on all that we have discussed, the common thread is that the key to anti-aging lies in
increasing HGH and dopamine production, and maintaining a youthful mental outlook.
In the end, age is just a number; anyone can improve their quality of life while keeping their
weight and health within normal limits, without resorting to desperate shortcuts such as
surgery and drug use!