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Information presented here is for general educational purposes only. Each one of us is biochemically and metabolically different. If you have a specific health concern and wish my personalized nutritional recommendation, write to me by clicking here.

Anti-Aging Strategies

By: Michael Lam, MD, MPH
This is a 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 Supplement, and Stress Reduction. Click here for the long version.

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.

Do not attempt any quick transformation. Most transformation fails because of too high an expectation in too limited a time. Go slow, 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 is not built in one day. Concentrate on learning, listening, and loving your body and it will take care of you.

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+Do eat more organic vegetables

+Do eat kale, spinach, green and red cabbage, broccoli, red and green leaf lettuce, romaine lettuce, cauliflower, zucchini, Chinese cabbage, bok choy, and cucumbers.

+Do rinse your vegetables

+Do squeeze the air out

Do Not

+Do not eat iceberg lettuce.

+Do not eat underground vegetables

Grains and sugar:

Do Not

+Do not take refined sugar.

+Do not take high glycemic index grains such as rice, wheat, and corn

+Do not take corn or corn related products

+Do not take artificial sugar


+Do get protein from beans and legumes

+Do get protein from raw seeds

+Do get protein in limited amount from raw nuts

+Do get protein from organic egg

+Do get protein from cold and deep water fish

+Do get protein from lean meat from animal

Do Not
+Do not get protein from scavengers

+Do not get protein from processed, cured, smoked, or dried meats

+Do not get protein from peanuts.

+Do not get protein from soy

+Do get protein from lean meat from animal


+Do eat whole fruits high in fiber and low in sugar

+Do peel all fruits and vegetables

Do Not
+Do not eat bananas or watermelon

Fat and Cholesterol

+Do eat plenty of deep and cold water fish

+Do take flex seed

+Do take butter

Do Not
+Do not be afraid of the egg

+Do not eat trans-fat


+Do take pure filtered water only

+Do take fresh vegetable juice

+Do store water in glass

+Do drink more water when exercising.

Do Not +Do not drink tap water

+Do not drink distilled water

Do not drink coffee. It is a stimulant and a diuretic. Heavy coffee drinkers should taper off slowly. 1 cup a day is acceptable.

+Do not drink fruit juice

+Do not drink tea

+Do not take soda pop

+Do not take milk

+Do not over drink wine and alcohol

What, When and how to eat:





+Chew food thoroughly

+Do not take too much water with your food

+Do not take genetically engineered food

+Do not take irradiated food

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 strength training exercise

+Do cardiovascular exercise everyday

+Do flexibility training

+Do drink extra water when you exercise

+Do exercise in mid afternoon

+Do be consistent in your exercise program

+Do create variety in your exercise program

Do Not
+Do not over-exercise

+Do not make exercise too complicate.

+Do not compare yourself with others

+Do not try to get fit by being active

Nutritional Supplementation

+Do take a well rounded multiple vitamin and mineral formula

+Do take additional function specific nutritional supplements

+Do take your supplements with meals to enhance absorption

+Do take your supplements everyday.

+Do take digestive enzymes and probiotics

+Do take magnesium

Do Not
+Do not use supplement as a substitute of good whole foods.

+Do not take Iron

+Do not take supplements if they smell bad.

Stress Reduction

+Do develop a personal stress reduction program

+Do breath properly

  +Do develop a close circle of trusted friends

+Do take thin
gs in stride.

+Do follow an exercise program

Do Not

+Do not avoid all stress

+Do not overeat or oversleep

+Do not overreaction and act emotionally

Hormonal Enhancement


+Do strength training of large muscle groups

+Do aerobics exercises 30 minutes each day

+Do restrict calorie intake

+Do consider progesterone replacement and natural hormonal replacement therapy

+Do consider nutritional supplementation

+Do take amino acids

Misc. Strategies

+Do Use shower filter

+Do keep the kitchen counter clean

+Do Watch out for toxic molds

+Do listen to your body

+Do expose your body to at least 30 minutes of direct or indirect sunlight

+Do avoid electromagnetic field

+Do take drugs only as a last resort

+Do see your doctor for routine medical checkup

+Do have daily bowl movement that should be effortless and odorless

+Do inspect your urine

+Do sleep in total darkness

+Do replace all silver amalgam dental fillings

+Do follow a detoxification program,

+Do pray in time of sickness

+Do not initiate too fast a lifestyle change

+Do not stop smoking immediately

+Do not use anti-perspirants

+Do not use aluminum and stainless steel cookwares

Message from Dr. Lam

I hope you have enjoyed reading this article. If you have areas you don't understand,
or if you have a specific health concern, feel free to write to me by clicking here.

About The Author

Michael Lam, M.D., M.P.H., A.B.A.A.M., is a western trained physician specializing in nutritional and anti-aging medicine. Dr. Lam received his Bachelor of Science degree from Oregon State University, and his Doctor of Medicine degree from the Loma Linda University School of Medicine in California. He also holds a Master’s degree in Public Health. He is board certified by the American Board of Anti-Aging Medicine where he has also served as a board examiner. Dr. Lam is a pioneer in using nontoxic, natural compounds to promote the healing of many age-related degenerative conditions. He utilizes optimum blends of nutritional supplementation that manipulate food, vitamins, natural hormones, herbs, enzymes, and minerals into specific protocols to rejuvenate cellular function.

Dr. Lam was first to coin the term, ovarian-adrenal-thyroid (OAT) hormone axis, and to describe its imbalances. He was first to scientifically tie in Adrenal Fatigue Syndrome (AFS) as part of the overall neuroendocrine stress response continuum of the body. He systematized the clinical significance and coined the various phases of Adrenal Exhaustion. He has written five books: Adrenal Fatigue Syndrome - Reclaim Your Energy and Vitality with Clinically Proven Natural Programs, The Five Proven Secrets to Longevity, Beating Cancer with Natural Medicine (Free PDF version), How to Stay Young and Live Longer, and Estrogen Dominance. In 2001, Dr. Lam established as a free, educational website on evidence-based alternative medicine for the public and for health professionals. It featured the world’s most comprehensive library on AFS. Provided free as a public service, he has answered countless questions through the website on alternative health and AFS. His personal, telephone-based nutritional coaching services have enabled many around the world to regain control of their health using natural therapies.

For More Information

For the latest Anti-Aging and Adrenal Fatigue related health issues, visit Dr. Lam at
Feel free to email Dr. Lam by clicking here if you have any questions.

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