I have included the references so that a reader of the book can simply cut and paste these into the browser and not need to type https://..... each time

I have added a chart on metabolic syndrome. It is for PhD biochemists but I put it here so that I can send technical people to it. 

Lifelong Plan for long and healthy life:

Kick the caffeine habit and only use Caffeine for times when extra physical or mental demands are expected.
It is important to stay hydrated without over drinking and losing too many minerals. 
Everyone should eliminate unsaturated vegetable fats like corn oil, soybean oil and other seed oils. 
Everyone should eliminate all added sugars. No sugar soft drinks, no cookies, no candy, no sugar containing cereals, no packaged foods with any sugar, no ketchup, no salad dressing with sugar.
Limit starches to 50% of calories or less.      
Use MCT oil or olive oil for salads only. Cook with saturated fats Lard, Butter, Coconut oil or Tallow.
Eat at least one serving of cruciform vegetables at least 2 times each week.
Schedule at least 8 hours of sleep and eliminate blue light at least two hours before bed time. 
Use a multivitamin, magnesium, calcium with vitamin D, Turmeric, vitamin D3 and vitamin C supplements.
Consume some fish or take an Omega 3 supplement or both.
Exercise at least three times a week. This exercise should include: aerobic, weight bearing and three short periods of high intensity exercise.
Do some intermittent fasting at least once a week.          The easiest  fasting is 18 hours by only eating from Noon to 6:00 PM each day.
Consume at least 20 grams of fiber per day.
Consume the recommended amount of protein
Limit fruit to one serving a day

For someone that is not diabetic, prediabetic or obese simply doing what is suggested above should be all that is necessary for leading a long life without unnecessary infirmities. Prediabetics and Diabetics need to further reduce carbohydrates. 

Age Successfully

Age Successfully describes how to age without having all of the infirmities blamed on age. It describes how the author did it wrong, did the research and now at 82 years old lives a life with minimum infirmities. It describes how to minimize, and in most cases eliminate diabetes, heart disease, stroke, degraded cognition, fall fractures, diabetic amputations, cancer, and vision loss. More than one half of all medical care is needed because of lifestyle diseases. There is no need to be in that half. The book covers why calorie restriction, exercise and reduction of dietary fat does not cure obesity and what does. How to cure prediabetes and type 2 diabetes. How to minimize the chance of Alzheimer’s disease. Understand and prevent what causes high blood pressure, , low HDL and high A1c. (High LDL is good not bad)


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Robert back packing in Laos in 2016 showing metabolic syndrome belly

How to lose weight without a great deal of willpower, pain, or suffering

Understand the science:

Calorie restriction fails to reduce weight 99% of the time. The metabolic system will slow down to compensate for calorie restriction, at the same time, step up the production of ghrelin, the hunger hormone, and decrease the hormones that would reduce hunger.

Exercise in moderation is an excellent way to be healthy. It is only a minimally effective weight-loss strategy. Exercise increases hunger, and moderate exercise does not significantly increase the metabolic rate. Long-duration high-intensity exercise can be harmful.

Fructose is in all added sugars. (table sugar, honey, maple syrup, high fructose corn syrup, and agave) Fructose increases the production of ghrelin. Fructose can not be used by the body for energy and must be converted to fat by the liver. Fat from the liver is stored in a fatty organ surrounding the intestines; this belly fat is the most visible sign of metabolic syndrome. Metabolic syndrome leads to heart disease, fatty liver disease, cancer, diabetes, and Alzheimer’s.

Weight loss requires fat burning and can only happen when the level of insulin in the body is low. Sugars, starches, and proteins keep insulin high.

Steps to effective weight loss:

Eliminate all added sugars: no cookies, fruit juices (not even orange juice), candy, cakes, pies, condiments with added sugar (catsup), etc. Limit fruit to one serving a day. Learn to read food labels to avoid buying foods with added sugar.

Eat a high-fat, low carbohydrate diet. Saturated fats are the best. (See life401.com August 27, 2021 blog post)  Fat will reduce apatite. Unfortunately many obese people lose the signal from fat to stop eating. Eat about 0.4 grams of protein per day for each pound of target weight. For those over 65, eat 0.5 grams of additional protein. Read food labels and do the math.

Set a realistic target. A reduction of 10% of your current weight is realistic; after hitting this target and maintaining this weight, you may want to set a new target. Unrealistic targets can lead to disappointment and giving up.

Do not snack. Snacks keep insulin levels high and prevent fat burning.

Use intermittent fasting. Pick a time window and only eat within that window. I fast from 6:00 PM until Noon the next day, an 18 hour fast. Everyone is different; you may only be able to fast for 13 hours a day.

Stay busy.  Everyone has found that they have been active on some project and missed a meal. If you follow the above, you will quickly lose several pounds of water. After the first few pounds, the loss will be fat. It will be slow, but it is essential to stay with it. A slow loss over a long time is the most healthful. Cycling loss, gain, loss, gain is deadly. 

The basics of eliminating sugar was known in 1863 Banting, W. (1863). Letter on Corpulence, Addressed to the Public. https://archive.org/details/letteroncorpulen00bant/page/10/mode/2up

For Alzheimer's disease prevention and cure:

Read the Cunnane papers and the Philips paper, to understand the principles of changing the brain from glucose fuel to ketone fuel. We need to provide the medium chain fatty acids that can be converted to ketones and reduce glucose availability to force the conversion. The conversion happens when in or partially in ketosis. This treatment is based on the theory that the brain loses its ability to use glucose and does not lose its ability to use ketones for energy. The brain can grow more cells and more synapses, but this is slow. It is important that this treatment be started early before a significant part of the brain is lost. If Cunnane is right, amyloid and tau proteins can be thought of as brain scar tissue and not the cause of the problem.

Any attempt to cure Alzheimer’s will only work if the subject has a reason to be intellectually active. There needs to be life purpose or life goals. If the subject is simply in a retirement facility waiting to die, they have no incentive to improve their intellectually capacity. Without life purpose, why not have Alzheimer’s, in later stages it is less stressful.

The Alzheimer’s cure will cure diabetes first. This is the first step and will reduce insulin that would will prevent ketone metabolism.

Take two tablespoons of MCT oil three time a day.  MCT oil can have a laxative effect and can cause digestive upset. It may need to be added incrementally.

Use coconut oil, lard or Tallow for cooking.

Take 3 grams of Turmeric each day to clear amyloid plaque proteins from the brain. This is a high dose of turmeric compared to the lifelong plan.

Eat two eggs a day to increase cholesterol availability.

Eliminate added sugars to reduce A1c and Eliminate potatoes, sweet potatoes, rice, corn, bread, carrots, beets, and other starchy foods.

Eat 50 grams of protein a day. This is about two McDonalds patties. An egg has 7 grams of protein. Nuts are from 18 to 25% protein and beans are 8 to 12% protein

Reduce carbohydrates to less than 10% of calories while maintaining fiber intake.

Physical exercise and mental exercise are needed to exercise the brain. Both physical and mental exercise encourage new brain cell formation and synapse formation.

Use intermittent fasting to clear inactive proteins and mitochondria.  I recommend 18 hours a day fasting. I fast from 6:00PM to Noon the next day.

This diet may be needed for months to slowly bring back lost cognitive function. Because glucose metabolism has been lost this diet may be needed forever.

Cunnane, S. C., Courchesne-Loyer, A., St-Pierre, V., Vandenberghe, C., Pierotti, T., Fortier, M., … Castellano, C. A. (2016). Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer’s disease. Annals of the New York Academy of Sciences, 1367(1), 12–20. https://doi.org/10.1111/NYAS.12999

Randomized crossover trial of a modified ketogenic diet in Alzheimer’s disease
Matthew C. L. Phillips https://alzres.biomedcentral.com/articles/10.1186/s13195-021-00783-x

The Ketogenic Diet and Alzheimer's DiseaseH Hersant 1, G Grossberg