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Anti-aging Strategies

by Dr. Michael Lam, M.D.

This is summary of over 100 specific anti-aging strategies that took over a decade to compile. Every strategy is based on scientific research backed by years of clinical experience. They are grouped according to the five pillars of anti-aging medicine: Diet, Exercise, Hormonal Enhancement, Nutritional Supplementation, and Stress Reduction.

Those new to this should read this daily for the first 21 days. A thorough understanding of each strategy is critical before embarking on the journey. Do not adapt any strategy unless you know the reason and the consequences. Certain strategies are uniquely suited for you while others may not. Do what makes sense for you and you alone, as each body is different.

Age spots
Age spots caused by sun exposure

Do not attempt any quick transformation. Most transformation fails because of too high an expectation in too limited a time. Go slowly, one step at a time. Your body has gone through a lifetime of damage. Recovery and rejuvenation is a process that works best when slow and steady. The path to anti-aging is a marathon and not a sprint.

Complete fulfillment of these strategies requires significant lifestyle adjustments for most. No one is expected to adopt 100 percent of the recommended strategies all the time. A successful execution of the anti-aging strategies takes generally from 1 to 3 years. Consider yourself doing well if you can follow 25% of the strategies within 90 to 180 days, 50% of the strategies within 1 to 2 years, and 75% of the strategies within 2 to 3 years. The body is a miraculous machine. It is very forgiving and does rejuvenate, starting at the cellular level.

Expect to see some results 30 to 90 days after you have embarked on the strategies you have chosen. Select easy strategies first and slowly work your way into more difficult ones. Rome was not built in one day. Concentrate on learning, listening, and loving your body and it will take care of you.

While there is no absolute in life, it should be remembered that the law of averages still applies in anti-aging.

Nevertheless, those who follow these anti-aging strategies statistically will generally feel:

Our life expectancy has already doubled in the past century, from 43 to 76 for those in developed countries. This is largely due to discovery of antibiotics and successful execution of anti-aging strategies such as these. They have worked in the past and will continue to work in the future. Longevity is 70 percent determined by lifestyle and 30 percent related to genetics. What you can do is to work on the lifestyle-related 70 percent today, since therapeutic modalities for the other genetically-related 30 percent is still years away from reality.



Do Do Not

Grains and sugar:

Do Not


Do Do Not


Do Do Not

Fat and Cholesterol

Do Do Not


Do Do Not

What, When and How to eat:

Meals Do Do not

Diet Summary:
Take plenty of green leafy vegetables, moderate amount of lean meat from grass fed cattle, farm raised poultry and cold-water fish as a source of protein is acceptable. Avoid grains and underground vegetables such as potato and yam. Organic egg, raw nuts, and seeds are rich sources of protein. Fat is good, especially from cold water fish that is rich in omega 3 fatty acid. Stay away from trans-fat such as French Fries and cookies. Take pure filtered water only. Cook with olive oil (monounsaturated), coconut oil (already saturated), and butter. Eat a big breakfast, moderate lunch, and early and light dinner. Avoid dessert at night. Chew your food well. Eat to 70 percent full, and do not use microwave to cook your food.


Do Do Not

 Nutritional Supplementation

Do Do Not

 Stress Reduction

Do Do Not

 Hormonal Enhancement


 Miscellaneous Strategies

Do Do not

© Copyright 2001-2004 by Michael Lam, M.D., All Rights Reserved.

Reprint Permission:
This content may be copied in its full and unabridged form for non-profit education use provided that all copyright, contact, and creation information is given, and the source clearly indicated as www.LamMD.com. Written permission is required for any other use.

No doctor-patient relationship is established by your visit or participation in our website. No claim or opinion on these pages is intended to be, nor should be construed to be, medical advice. Please consult with a healthcare professional before starting any anti-aging program.

About The Author:
Michael Lam, M.D., M.P.H., A.B.A.A.M. is a specialist in Preventive and Anti-Aging Medicine. He is currently the Director of Medical Education at the Academy of Anti-Aging Research, U.S.A. He received his Bachelor of Science degree from Oregon State University, and his Doctor of Medicine degree from Loma Linda University School of Medicine, California. He also holds a Masters of Public Health degree and is Board Certified in Anti-aging Medicine by the American Board of Anti-Aging Medicine. Dr. Lam pioneered the formulation of the three clinical phases of aging as well as the concept of diagnosis and treatment of sub-clinical age-related degenerative diseases to deter the aging process. Dr. Lam has published extensively in this field. He is the author of The Five Proven Secrets to Longevity. He also serves as editor of the Journal of Anti-Aging Research.

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