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Abracadabra... Diabetes is The Devil, and Sugar is His Prophet!

Welcome to Ellis Toussier-Ades Bigio-Antebi's

The Anti-Diabetic Anti-Aging Diet:

How Carbohydrates (Sugar), Proteins, Fat, Fiber, and Water in Your Food affect Growth Hormone, Insulin, Cortisol, Cholesterol, and Oxygen in Your Blood and Determine Your State of Health, How Fast You Will Age, and When You Will Die.

"Twice as much of the Good, and Half as much of the Bad" - Ellis Toussier...
(eg, Twice as much chicken and fish... Half as much spaghetti, french fries, chocolate ice cream, etc. )

July, 2010

Dear Ellis,

"Just by visiting your website and reading materials I was able to select food that helped me drop fasting sugar by 25 points. Your blood sugar test after eating was especially helpful. By experiments, I was able to create combinations that would maintain my fasting sugar even after food consumption. Thank you for the great information!

V. Roy.
Orange County, CA

Introduction: After many years of eating according to the USDA Food Guide Pyramid, I had a dramatic experience... almost a religious reawakening... when I bought a glucose meter.

When I began to test my glucose after eating various foods, at first I thought 160's and 170's must be "GOOD" because if this is what happens when I would eat foods that I have been told are "good" for me, (for example, a glass of orange juice) then the resulting glucose levels must be GOOD too.

It was not until I learned to correctly interpret glucose levels, again, not through any advice I learned from most doctors, because most doctors have it wrong... but from reading Dr. Richard Bernstein's story "My First Fifty Years As A Diabetic" and realizing that high glucose levels are the real Devil for our health

Now I know... I affirm in writing... I take an oath and swear to tell the truth and the whole truth and nothing but the truth... I guarantee:

food guide pyramid

the U.S.D.A. Food Guide Pyramid is totally and absolutely mistaken, at least for me. Now I know Dr. Atkins (author of the Atkins diet) has been right all along.

Why? Because a high carb low fat diet will always result in higher glucose levels, usually way above optimum. It will take us down The Road to Diabetes, further and faster.

The Road to Diabetes

According to me, diabetes type 2 is not a disease we get suddenly, for no reason at all... According to me, it is not necessarily hereditary... What we inherit is the eating habits of our parents... if our parents ate in such a way that they became diabetics, then we learned to eat the same way and we will become diabetic 2 also, but only if we don't break the vicious cycle.

We become Diabetic type II because for the forty or fifty previous years we ate in such a way that we kept our blood glucose levels high during many hours a day, for many years... It is delayed punishment, for bad behaviour in eating habits that we have been taught are good ("eat your cereals") when they are really bad for us...

Diabetes is so slow to creep up on us that most doctors don't even realize the cause and effect nature of the wrong diet and advice with diabetes.

My personal Anti-Aging Diet reflects this change of opinion.

The traditional lower-fat, calorie-controlled diet

Most medical experts recommend a diet that is low in saturated fat and calories, while being moderate to high in complex carbohydrates. I do not agree with this, because "complex" carbohydrates or not, too much carbohydrates will raise blood glucose levels way above 105 mg/dl. Even 120 mg/dl is BAD, according to Dr. Richard Bernstein.

The "Dietary Guidelines for Americans" developed by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), outlines several guidelines for better health. Incredibly, I agree with them but I disagree with the "Food Guide Pyramid". I have the same goals as the U.S.D.A. outlines below, but I advise that you should reach these same goals with a low carbohydrate diet, and avoid excess fat wherever possible.

Eat a variety of foods to get the energy, protein, vitamins, minerals and fiber you need for good health. To this, I add: choose the foods that do not raise your glucose levels above 105 mg/dl AFTER eating.

Balance the food you eat with physical activity � maintain or improve your weight to reduce your chances of having high blood pressure, heart disease, a stroke, certain cancers and diabetes.

Select a diet low in sugar. A diet high in sugar has too many calories and too few nutrients for most people. To this, I add: be aware that SUGAR is 100% carbohydrates, and that "CARBOHYDRATES" are a type of sugar. So, choose a diet low in CARBOHYDRATES.

Choose a diet low in salt to help reduce your risk of high blood pressure.

Eat plenty of grain products, vegetables and fruits to provide you with needed vitamins, minerals, fiber and complex carbohydrates, and to help lower your intake of fat. To this I add: eat grain products mixed with water or milk, to lower the carbohydrate content of the whole. Vegetables contain much more vitamins and minerals and fiber than most fruits, and much less carbohydrates. You can eat fruits, but eat small portions.

Choose a diet low in fat, saturated fat and cholesterol to reduce your risk of heart attack and certain types of cancer, and to help you maintain a healthy weight.

Drink alcohol in moderation. Alcohol supplies calories, but little or no nutrients. To this I add: avoid alcohol. Alcohol is bad for your liver. Alcohol is the cause of many other physical and mental and social problems.

THE ANTI AGING DIET: Undernutrition without malnutrition...

The key rule for the Anti-Aging Diet comes from hundreds of experiments that show that calorie restriction without giving up the nutrients will result in a longer and healthier life for laboratory animals. Dr. Roy Walford sums it up as follows:

"Fewer Calories Is Always Better Than More Calories, For the Same Amount of Nutrients."

Unfortunately, Dr. Walford did not make a distinction between calories that come from carbohydrates and calories that come from protein. Protein calories are better than carbohydrate calories because they do not cause as great an increase in blood glucose levels.

I have added another requirement to Dr. Walford's low-calorie nutrient rich foods.

"Fewer Calories Is Always Better Than More Calories, For the Same Amount of Nutrients... The foods we choose must be low calorie, and high in nutrient content, but they must also keep blood glucose levels from rising too much."

I recommend the same diet for non-diabetics that Dr. Richard Bernstein recommends for diabetics. The reason for this is that Dr. Bernstein is concerned with keeping glucose levels under control, and this is excellent for anti-aging purposes also. These are basically foods of Animal Origin (beef, chicken, fish, eggs, milk and milk products); a limited portion of any vegetable (lettuce, tomatoes, cucumbers, onions, egg plant, etc.); half, or small, portions of any fruits (berries, citrus fruits, watermelon, melon, apples, grapes, mangoes, cactus fruit, etc.); and quarter, or very small, portions of nuts and beans.

ALL OTHER FOODS ARE NOT GOOD (but they are not POISON... you can eat them if you eat so little of them that you keep your glucose levels low).

The No-No List
Spaghetti, Rice, Corn, Potatoes, Bread, Tortillas, Cookies, Cakes, Bagels, Muffins, Pastries, All Breakfast Cereals, All Sweets and Chocolates, Marmalades and Syrups and Condensed and/or Sweetened milk, and Dried and/or Sweetened Fruits... and of course SUGAR.

Coffee, tea, condiments, and sugar substitutes are permitted, unless you have other health reasons for excluding them.

(NOTE: For diabetics, I recommend you can follow my general recommendations and improve results by eliminating starchy fruits and vegetables, such as carrots, dates, bananas... The dryer it is, gram for gram, the more it will raise glucose levels.)

I am convinced that if I follow this plan of nutrition in the long run I might postpone or prevent diabetes forever. I am also convinced that it is the right diet for diabetics because it will help keep glucose levels under control, and it will prevent high and low swings in glucose levels.


What about foods that have no carbs? I say that I can eat as much of these as I want. My wife says I'm wrong.


Ellis: Your wife is right. Carbohydrates have the greatest impact on your blood sugar. Eating a low carb meal helps you control your blood glucose level. But carbohydrates aren't the only thing that affects your blood glucose, and your health. Protein also becomes blood glucose, slowly. And you should try to avoid excess fat in beef. Good choices are mostly chicken and fish, eggs, and vegetables... very small portions of fruits, if at all... and very small portions of beans and nuts.

Believe it or not, just about everything else will raise blood glucose and is BAD for you: corn, potatoes, bread (almost everything sold in a pastry shop...) ALL breakfast cereals, and of course granulated sugar. Brown sugar, molasses, white sugar... fructose... dextrose... all of these are 100% carbohydrate.

Ironically, sugar substitutes are also 100% sugar. What is GOOD about them is that they are so sweet that one single gram will sweeten your coffee as much as eight grams of white granulated sugar. And one gram of sugar will do to you "what the wind did to Juarez"... zero... nothing.

Eating a healthy diet helps you control your diabetes and reduces your risk of diabetes-related conditions, such as heart disease and stroke. So, just because a food contains no carbohydrates doesn't mean that you can eat it in unlimited amounts.

Your best bet is to adopt a healthy lifestyle:

  • Control portion sizes and the total number of calories you consume.
  • Eat a wide variety of animal origin and vegetables, small portions of fruits, and very small portions of nuts and beans. Avoid breakfast cereals, potatoes, corn, bread, pizza crusts, and whole grains.
  • Reduce your intake of saturated fat, trans fat and cholesterol.
  • Avoid sweets and candies and cakes and pies, etc. Avoid honey and maple syrup, and similar sweet syrups.
  • Drink alcoholic beverages in moderation, if at all.
  • Include physical activity and exercise in your daily routine.

Example: 2 breakfasts
Both of the following breakfasts provide the same amount of carbohydrates. Both have too much carbohydrates. Breakfast No. 1 has too much fat and also too much carbs... Breakfast No. 2 has too much carbs. Both will raise blood glucose in me, to about 160 mg/dl which is "horrible according to Ellis".

Menu Carbohydrates Cholesterol Fat Calories
Breakfast No. 1:
2 fried eggs
3 sausage links
1 cup hash browns
2 slices white toast
2 teaspoons butter
1/2 cup orange juice
1 cup black coffee
75 grams 475 milligrams 60 grams 830
Breakfast No. 2:
3/4 cup cornflakes
1/2 banana
1 cup low-fat milk
1 slice wheat toast
1 teaspoon margarine
1/2 cup orange juice
1 cup black coffee
75 grams 4 milligrams 5 grams 370

Question to Rejuvenation:
Can you please explain the Anti-Aging Diet? How many calories do you recommend for someone in their mid 20's ?

I will first give a short summary of what I refer to as My Personal Anti-Aging Diet (because I am not a doctor, and this is my personal diet). I do not count calories, but because I avoid fats I estimate that I eat about 1500 calories per day, which is 25% lower than the recommended daily diet of 2000 calories. It is sub-nutrition, but not mal-nutrition.

I build each meal around protein. These are foods of Animal Origin (see below) such as eggs, milk, cheese, beef, chicken, fish, pork (I do not eat pork,) duck, etc. To me, Protein Is King. This is the big picture of what my meals look like:

At every meal I eat fish, chicken, turkey lean cuts of beef, eggs, milk, cheese, yoghurt, and other foods of animal origin. I also eat vegetables, preferably raw vegetables. I avoid fruits, but I can still eat them, and I know fruits contain vitamins and enzymes that are good for my health. Unfortunately, in my case, due to following the bad advice of the U.S.D.A. Food Guide Pyramid, I have eaten what I thought were healthy meals, but which in fact were not as good as I thought. Instead, now I know without any doubt that following the U.S.D.A. Food Guide Pyramid has been bad for my long term health. Fortunately, I am still not a Diabetic Type 2, and I think I have stopped my fast advance towards Diabetes Type II, but I know I am well advanced on the insane trip that the U.S.D.A. Food Guide Pyramid has taken me (and billions of persons around the world.)

I ask you please do not believe what I am saying. Don't believe Dr. Atkins. Don't believe Barry Sears. Don't believe the U.S.D.A. Food Guide Pyramid. Don't believe the Pritikin Diet. Don't believe Weight Watchers, or Jenny Craig. Don't believe anybody.

You can ONLY believe the glucose meter!

The glucose meter has shown me, without any possibility of making a mistake, that the high carbohydrate meals which I believed in for so long have damaged my pancreas to the point that I can still eat small portions of fruits, but not large bowls of fruits as I used to eat before. My glucose levels rise after eating a meal with 50 grams of carbohydrates (note: 50 grams is not much.... there are more than 50 grams of carbohydrates in one large potato, or one large bun of bread, or one glass of orange juice, or one bowl of breakfast cereals.) This is true for ME, but not necessarily true for everybody, because MY PANCREAS is "beat up" in its own particular way...

However... Anybody else whose pancreas is as "beat up" as mine, will probably have the same glucose response to carbohydrates as I do. And anybody else whose pancreas is less "beat up" than mine, or more "beat up" than mine, will have about the same, predictable, response to carbohydrates. In other words, if you know approximately how "beat up" your pancreas is, you will be able to predict with enough accuracy so that you will ALWAYS... or USUALLY... or OFTEN or even... SOMETIMES... eat a sensible diet.


I avoid animal fat wherever possible. I eat some vegetable oil, especially olive oil, and very little butter if any.

If at all, I eat very small portions of fruits, beans, and nuts.

I avoid as much as possible: Rice, Potatoes, Corn, Pasta (spaghetti, etc); bread, cookies, cakes, pastries; Candies and sweets; breakfast cereals; and sugar.

I can eat any of the foods on the "no-no list" however, if I eat a very small portion, because a very small amount is not enough to raise my glucose levels too much (above 105 mg/dl). However, eating a little bit of something that is delicious and bad in a larger portion is like playing with fire. It is very easy and likely that I will eat too much of a delicious food, even if I know I shouldn't eat it.

So it is better to avoid it. I don't buy foods that are high in carbohydrates in a supermarket. I try not to order them in a restaurant. I ask the waiter not to serve it to me. I try not to serve high carbohydrate foods on my plate.

The main objective of my new diet strategy is to keep glucose levels low, preferably between 70 and 105, 24 hours a day, every day. If that is impossible, the worst I want to reach is 120. Following the bad advice of the United States Department of Agriculture, I was getting 150's, 160's, 170's, and worse. I ABSOLUTELY GUARANTEE IN WRITING that the advice of the Food Guide Pyramid is bad, and will cause health problems ranging from obesity and heart disease, culminating in full blown Diabetes Type 2 in the long run.

Taken to an extreme, eating breakfast cereals and bread and spaghetti and cakes and honey and sugar and potatoes and rice... will also stunt linear growth in children. We will never know how many inches taller an adult would have been if he had not eaten according to the Food Guide Pyramid in the formative years, but my guess is that it could have been a few inches in height. Sugar and carbohydrates stunt growth, by raising glucose levels, which raises insulin levels, which inhibits the release of growth hormone.

My choice of food as outlined above results in perfect blood glucose levels for me, ie, between 70 and 105 mg/dl. I test my blood glucose levels after some meals, and I have learned to keep my blood glucose levels between 70 and 105 mg/dl nearly 24 hours a day.

Perfect Glucose 24 hours per day

Keeping blood glucose levels within "perfect" range has the following six principal benefits, that I explain in more detail below:

a) Theoretically, it results in maximizing the possible natural release of growth hormone in my body. When glucose levels are UP, insulin levels are UP... And insulin inhibits the release of growth hormone. When glucose levels are LOW, insulin levels are lower, and release of growth hormone is POSSIBLE (but not certain).

b) It keeps a process called "glycosilation" to a minimum. Glycosilation is the single most powerful cause of many aging processes. It is at the root of skin wrinkling, an increase of Hb-A1c (glycosilated hemoglobin) in the blood, cross-linking of proteins, obstruction and damage of the circulatory system, damage to the kidneys, and many other processes considered to be "normal aging". They are normal, but they can be lessened if we understand the cause and how to avoid the effect. Glycosilation is also the single aging process which we can learn to control ourselves, by the choice of food that we eat. (This is explained in more detail below.)

c) It will avoid or postpone the onset of diabetes type II, perhaps forever.

d) Because it will postpone diabetes, it will also minimize the risk of heart disease, and perhaps some types of cancer.

e) Because it will postpone diabetes, it will also minimize the risk of kidney damage, which means blood will be cleaner AND the risk of anemia is also minimized, ie, red blood cell count will be HIGHER (which is a good thing, because red blood cells carry hemoglobin, which carries oxygen.)

f) Because it keeps blood sugar levels at a low optimum level, it also results in less loss of neurons in the brain and the entire nervous system. It is a well known fact that one of the complications of high blood glucose ("blood sugar") levels found in diabetes is damage to the nervous system. There are reasons to believe that glucose levels that are not so obviously high are also damaging to the nervous system. Damage to the nervous system causes a loss of muscles, by atrophy. This is known as sarcopenia, or age-related muscle loss. Therefore, the optimum range of blood glucose levels, which I have suggested is 70 to 105 mg/dl AFTER EATING, is also the optimum range of blood glucose levels to avoid sarcopenia, or age-related loss of muscles.

I complement my diet with an assortment of vitamins and minerals and other supplements in pills, including melatonin and DHEA, both of which are hormones. Both melatonin and DHEA go down with age, and both are for sale in health food stores in the United States.

If you can accept that vitamins and melatonin and DHEA are an integral part of my diet, then you might also accept the most controversial part of my diet:

I also complement my diet with a physiological dose of injectible human growth hormone. Injectible Growth Hormone is a part of my daily diet. I call it: "Growth Hormone for Breakfast." Growth hormone is not a medicine... it is a hormone. It is a natural substance produced in our body, but which is lacking the older we get. Once upon a time, we thought that growth hormone went DOWN because our body was aging... but many doctors today believe it is exactly the opposite: our body ages more quickly BECAUSE release of growth hormone and other hormones goes DOWN in our body!

Growth hormone is sold by prescription in the United States, but it is a class III medicine, ie, it is not a dangerous medicine. To me, growth hormone is an essential part of my diet, just like water, meat, or vegetables are essential. The fact that it has to be taken by injection does not change the fact that it is food. It is a hormone, ie, a natural component of the human body, and it is a necessary "food" for every cell in my body. Hormones are food for the cells, made by the body. Today we can buy them in natural food stores, or in pharmacies, but I look at them as food for the cells of my body.

The macro-nutrient portion of my diet is very similar to the principles of a Diabetic Diet, as recommended by Dr. Richard Bernstein to his diabetes patients: very low carbohydrates, and high protein. Dr. Bernstein, however, forbids carrots, sugar beets, and tomatoes and all fruits.

However... I am not a diabetic Type I like Dr. Bernstein is so I do not absolutely forbid these to myself, or to anybody else. In fact it is the glucose meter that tells Dr. Bernstein what to do. The glucose meter forbids, or permits... not Dr. Bernstein. The Glucose meter is the Boss. If after I eat a certain quantity of carrots and tomatoes my blood glucose level does not rise above 105, then I can eat carrots and tomatoes. Period. The glucose meter decides it for me.

If my blood glucose level rises much above 105, perhaps I can eat less carrots or tomatoes, or I can eat them if I have injected my dose of insulin. (I am not a diabetic... I inject insulin to keep my glucose levels low. See Non-Diabetic Use of Insulin) The important point is "KEEP YOUR GLUCOSE LEVELS UNDER CONTROL".

For the same reason, I can eat a very small portion of rice, or potatoes, or even chocolates... but I AVOID them, because it is VERY DIFFICULT TO STOP to eat a very small portion of any food that is "delicious" to the taste. It is especially difficult to stop eating a food that is SALTY, or SWEET.

If you ever eat such a food and start off on an eating binge where you cannot stop eating it, the best way to stop the eating binge is to CHANGE THE TASTE in your tongue, by drinking a glass of water and eat something that is much lower on the carbohydrate thermometer, ie, take a bite of a vegetable, or eat a small piece of cheese.

It depends on the glucose meter. In my case, I have learned through testing myself with a glucose meter that I can eat up to 10 grams of pure sugar every 20 minutes and still keep my glucose levels below 120. In the case of a person who already is diabetic type 2, he probably cannot eat as much sugar as I can, and in the case of a young and healthy person, he probably can eat much more sugar than I can.

This is not to say that I recommend that anybody should eat sugar, or sweets, or bread, or cereal. Sugar is 100% carbohydrates and it doesn't take too much sugar to cause the pancreas to have to secrete insulin, which eventually will burn out enough insulin-producing beta cells, which is precisely what takes us on "The Road to Diabetes." (see above)

I have found by testing my glucose levels that I can only handle 10 grams of pure sugar every 20 minutes and still keep my glucose levels below 120. According to my theory, based on Dr. Bernstein's experience, any higher than 120 mg/dl in glucose levels will damage the pancreas, and that is the cause of diabetes in the long run. So... I try NOT TO GET 120, I try to stay below 105 mg/dl all day, every day. (I don't actually succeed, all the time... but the attempt means a great improvement over the glucose levels I would have not attempting it.)

I classify all foods in my mind into the 7 groups shown on the Carbohydrate Thermometer, according to the carbohydrate content as shown on the food tables of the U.S. Department of Agriculture.

See: The Amazing Carbohydrate Thermometer

The bottom two groups (Animal Origin and Vegetables) are "IN" and the top five groups (Fruits, Starches, Breads, Sweets and Cereals, and Sugar) on the Carbohydrate Thermometer are progressively "worse" so they are more and more "OUT". (ie, fruits are "not so good" and beans and nuts are "not so bad"... but bread, sweets and breakfast cereals, and sugar are "bad" or "very bad"...)

This is true for everybody, but many people can handle greater amount of fruits and starches than I can. If you keep your glucose levels low, you will not lose your insulin producing beta cells as fast as you will if you eat in such a way that your glucose levels are raised to... 120 or higher.

Excess fat is also an enemy, so the Anti-Aging Diet is also attempts to limit fat whenever there is a choice (lean meats, non-fat milk, etc). But there are different kinds of fat, and some fat, such as Omega-3 which is found in cold water fish, and some fruits or vegetables such as avocados, olives, and others is not only good for our health, it is absolutely essential. FAT is not as dangerous as SUGAR. Within the foods that I eat, I choose to eat the leanest meats, low-fat or non-fat milk, and none of my food is fried in oil.

This means my personal Anti-Aging Diet is a) Very Low Carbohydrates, b) Low Fat, and c) High Protein. Although many people think it is difficult and extreme, this is not at all difficult to achieve. In fact, I am eating as well as ever, except I have stopped eating cakes and bread and cereals and rice and spaghetti. That is not so much of a sacrifice. I monitor my blood glucose and the result is: perfect (70 to 105 mg/dl) blood glucose levels 24 hours a day.

The single most important way to monitor how the food I eat is affecting me is to test my blood glucose levels with a glucose meter. A glucose meter is essential for anybody that wants to follow the Anti-Aging Diet, as I will explain in more detail below. I highly recommend that if you want to improve your health, you must get a glucose meter. Start to test your own reaction to the food you eat, and you might find some surprises, as I did.

This is how I have eaten for the past year of my life. Before that I ate completely differently. Now I will explain the reasoning behind the Anti-Aging Diet:

I. Sugar is 99.9% Carbohydrates. Not all Carbohydrates are necessarily Sugar, but Sugar is all Carbohydrates. But all carbohydrates quickly become glucose in the blood, and all carbohydrates shoot glucose up much faster than protein or fat. This is the basic concept that you must learn to understand why I want to follow a diabetic diet when I am not a diabetic (according to the definition of a diabetic of the American Diabetes Association). So I choose to consider myself a very mild diabetic, and I call myself a Future Diabetic, or Diabetic Type III.

Sugar and carbohydrates are at the root of the aging process through a process known as "glycosilation" (which I explain below) and so the principal aim of The Anti-Aging Diet is to eliminate those foods that raise blood glucose levels much above the perfect level of 70 to 105 mg/dl. I want to consider myself to be a diabetic and to care for my diet to avoid diabetes now. I am a "Future Diabetic" or as I call it (a whole new class of diabetes): Pre-Diabetes, or Diabetes Type III. I want to remain a "Future Diabetic" until the day I die, ie, I will eat as I must in order not to ever be a "Present Diabetic".

This means foods are divided sharply into two groups: the YES and the NO (or "Green and Red", "Black and White", "High and Low", "0 and 1", "Good and Bad", etc.).

Because it helps to recognize the approximate carbohydrate content of thousands of foods, I will refer to the groups of the Carbohydrate Thermometer. The two groups that I give a YES to, for my personal diet, are :


a) 0 Animal Origin : Beef, chicken, fish, pork, eggs, milk, cheese, yoghurt, etc.

b) 6.25 Vegetables. : Lettuce, cucumbers, onions, tomatoes, celery, etc.


12.5 All Fruits

25 All Starches

50 All Breads and pastries, cakes, etc.

75 All sweets, candies, syrups, marmalades, and 75 All Breakfast Cereals

and of course

100 Sugar

This does not mean that I actually eat this strictly all the time. These are only guidelines. But it is not difficult to cut out foods that I know are going to harm me, and the guideline is true all the time. Except for beans and nuts, which are "starches" but are good for me in small portions, I follow this guide closely almost always.

I check my glucose levels with an accurate glucose meter and at any time I am almost always between 70 and 105 mg/dl, which is PERFECT glucose levels. But since I am an imperfect human being, sometimes I eat some bread, or beans, or chocolate cake... but when I break the rules, I know I am breaking it, and I eat less of the offending food.

The list of "NO" foods, in general, raise blood glucose levels higher and faster than foods of Animal Origin or Vegetables. That is a fact, based on the carbohydrate (sugar) content of 100 grams of these foods, as shown in the food tables investigated and published by the U.S. Department of Agriculture.

I don't stop to weigh the foods I eat, I don't use tables to look up how much carbohydrates is in the food I am eating. I already did that, and I summarized it for myself and others in The Amazing Carbohydrate Thermometer. Using the Carbohydrate Thermometer I have learned to tell at a glance the carbohydrate content of any food. This helps me tremendously to avoid the foods that will cause the fastest and highest increase in my glucose levels. These are the foods in the "NO" group above.

Ideally, all my meals are of the YES group, and ideally I avoid the NO group, or I eat smaller portions of fruits, beans and nuts, and sometimes bread and cakes. I have almost completely eliminated rice, corn, potatoes, and breakfast cereals, except for exceptional occasions such as a party or a banquet where I cannot avoid eating what is served to me. Understanding how carbohydrates affects my blood glucose has resulted in the ability to keep my glucose levels in the ideal range of 70 to 105, for 24 hours a day, every day.

I affirm, with almost absolute conviction: because I have begun to control my glucose level since the age of 56, before I become a Diabetic Type II I will never get diabetes Type II after age 65 as I probably would, even though both my parents were diabetic Type II after age 65! (I may be mistaken, but if I ever become diabetic type II, you will know about it on this page.)

Glycosilation is a process by which a molecule of glucose attaches to a molecule of protein, usually damaging that protein molecule. It can actually be measured in a blood test called Hb-A1c ("glycosilated hemoglobin, or Hemoglobin type A1c"). When glucose attaches to hemoglobin in the blood, the hemoglobin molecule can no longer do its function to carry oxygen.

You might think that it is not too important, and if this was the only characteristic of an increase in Hb-A1c, it wouldn't be important. But the importance of an increase in Hb-A1c is that it indicates that the same process is also occuring elsewhere: in the circulatory system, the kidneys, the eyes, the brain, etc..

Since a level of glucose is necessary and desireable, "perfect Hb-A1c" is 4.5% and corresponds to a glucose level of about 90 mg/dl. For every 30 points above an average glucose level of 90, average Hb-A1c rises 1%... 120 mg/dl corresponds to Hb-A1c of 5.5%... 150 corresponds to HbA1c of 6.5%... 180 average glucose corresponds to 7.5%, etc.

Hb A1c
Average Glucose
past 90 to 120 days
My Interpretation
Driving Speed
4.5%90 mg/dlPERFECT Anti-Aging20 M.P.H.
5.0%105 mg/dlExcellent Anti-Aging35 M.P.H.
5.5%120 mg/dl"Normal Aging"50 M.P.H.
6.0% - 6.5%135 - 150 mg/dlRapid "Normal Aging"!65 M.P.H.
7.0%165 mg/dlNot Acceptable! Too high!Reckless Driving:
90 M.P.H.
7.5%180 mg/dlDiabetes Side Effects
from here on...
105 M.P.H.
8.0%195 mg/dlDiabetes out of control120 M.P.H.
9.0% to 10.5%higher than 200 mg/dlDiabetes way out of control> 150 M.P.H.
11.0% and higherhigher than 300 mg/dlWrite Your Will> 200 M.P.H.

If your glucose level fluctuates and the AVERAGE is 165 mg/dl, that means that some of the time it was 90, 120, 150... then SOME OF THE TIME in the past 90 to 120 days your glucose levels were also 180, 210, 240 mg/dl, or even higher... This is totally NOT ACCEPTABLE, as a goal, or target. Diabetics and their doctors should NOT be pleased with this result and should strive for much lower than an average 165 mg/dl, ie, they should strive for LESS than 7% HbA1c... at most 6%, preferably 5.5% or less. The HIGHER up goes glucose levels, the more damage will result and it will take longer for glucose to drop below 105:

Chart, Blood Glucose and time to go back below 105...

Therefore, for me, 7% is NOT a good target HbA1c for diabetics. They should NOT be pleased with HbA1c of 7% as they are being recommended.

It has been found that the incidence of side effects and complications from diabetes appear and rise sharply after Hb-A1c is above 7%. Complications from diabetes include damage to the nervous system (which results in loss of sensibility in the extremities), damage to the kidneys (which results in anemia and the diseases caused by anemia), damage to the circulatory system (which results in greatly increased heart attack and stroke, amputation of fingers and legs, etc.), damage to the eyes (which results in blindness), damage to the brain (which results in sudden micro-strokes which cause paralisis and loss of brain functions), etc.

Hb-A1c levels above 5.0% but below 7% also result in lesser damage but these are not usually considered to be "side effects" of diabetes. I, however, do consider them to be side effects of a "mild diabetes." They are usually called "normal" aging, but in fact they are "more rapid than possible" aging: increased skin wrinkles, increased fat storage and weight gain, increased incidence of heart attack, etc. "Mild Diabetes" or Diabetes Type III can be controlled with diet and a glucose meter. For the purposes of the anti-aging diet: Diabetes is the Enemy and Sugar is His Prophet.

So for anti-aging purposes, an HbA1c of 5.5% is normal, but that is not our goal. Our goal is HbA1c LESS than 5.5%... 4.5% or 5.0%

II. The order in which I eat foods is also important. Vegetables will raise blood glucose faster on an empty stomach than if I first ate a food of animal origin. If I have a choice, first I eat some food of Animal Origin, then I eat the vegetables. (If I only have vegetables, I eat them.)

III. Between meals I only eat foods of Animal Origin, so that I do not have as low glucose response as possible. There is a good reason for this. When glucose is HIGH, the possible release of Growth Hormone is LOW. When glucose is LOW, there is a POSSIBILITY that growth hormone could be released.

I show here an example of what glucose response might look like in a non-diabetic person that eats three high carbohydrate meals per day (breakfast, lunch, and supper),and 3 snacks between.

Since glucose is above 120 mg/dl (in this example) for perhaps 12 hours every day, the natural release of growth hormone is inhibited. Glycosilation is also increased above the minimum that it could be. Stated another way: high glucose levels are hastening aging.

Compare the possible release of growth hormone of these two graphs below:

6 high Glucose per day

Growth hormone is the "Youth hormone", so in effect high glucose levels are inhibiting and preventing the "Youth hormone" while at the same time increasing Glycosilation, which is hastening "the Rapid Aging process".

The fact is that most people keep their glucose levels even higher than 140 mg/dl, for more hours than this example, everyday, until they are declared to have diabetes about age 60 or 65...

As stated before, by eating very low carbohydrate foods for my three meals, and only foods of animal origin between meals, I can keep steady and perfect glucose levels, between 70 and 105 mg/dl, 24 hours a day. This can be illustrated as follows:

Steady and Perfect Glucose levels 24 hours per day

This maximizes the release of natural growth hormone in my body and keeps Hb-A1c between 4.5% to 5.5%. This is the best I can do for my body. It helps to keep me younger for longer, and in the best physical health possible.

IV. My diet also includes vitamin and minerals and other supplements that I drink in pill form. Among these supplements are vitamins A, B, C, E, K, folic acid, and minerals selenium, chromium, magnesium, boron, etc. I also take DHEA, and melatonin. Both of these are hormones.

V. Also... and as part of my daily diet... I INJECT growth hormone. This is a part of my meals. If you accept that I can DRINK melatonin and DHEA which are hormones as a part of my daily diet, then you can also accept that I can also INJECT growth hormone, which is also a hormone. Authentic growth hormone can only be injected. It cannot be taken orally because it is a very long protein and it would break up in the digestive system if we swallow it.

(there are, however, ways to stimulate a small increase in the release of growth hormone by the pituitary gland. Principal among these are very heavy strenuous exercise, and certain amino acids such as arginine, ornithine, glutamine, etc.)

This is a radically different from all other diets, and it is central to my personal Anti-Aging Diet. Growth hormone is one of my FOODS (it is a protein). It is food for my body at the cellular level, ie, it is food for every cell in my body. I take it every day, as a part of my breakfast. I take it by injection instead of orally, like food. Patients in a hospital are fed food through their veins when they are sick, and this is not different.

That ends the summary of The Anti-Aging Diet. Now I will discuss how I reached this conclusion, and how I know the diet is correct, for me.

There are as many opinions of what is correct nutrition as there are "experts" in nutrition and doctors out there, and they don't mind fighting with each other. I have listened to all of them and I think some of what they say is right. But if the success of your diet depends on counting calories, or carbohydrates, or fat grams, I think it is so difficult to do that most people will fail to reach their goals. The principal diets are exemplified by:

1. The Atkins diet, which is low carbohydrate, high protein, and high fat;

2. The Pritikin diet, which is the opposite of the Atkins diet: High carbohydrate, low protein, and low fat. This diet is the most popular one, since it has been endorsed by the advice of the U.S.D.A. Food Guide Pyramid, and by Cardiologists, and for a while even by the American Diabetes Association. The American Diabetes Association has back-tracked and now does not endorse any diet plan;

3. The Sears Zone Diet, which tries to set a happy medium: less carbohydrates than the Pritikin Diet, but much more than the Atkins Diet; and more protein than the Pritikin Diet, but less than the Atkins Diet.

The Anti-Aging Diet, which I outline above, is close to the Atkins diet. I agree with Dr. Atkins that carbohydrate is the big enemy. But I am also against fat, so I try to avoid very fat meat, butter, margarine, cream, fried foods, and I look for low fat foods instead. I also include injectible growth hormone as an integral and important part of the Anti-Aging Diet, which no other diet has done. I know this is correct for me. I expect the Anti-Aging Diet will result in many years more in optimum health than any other diet ever before.

Injectible growth hormone can only be purchased with a doctor's prescription in many countries, but this does not change the fact that I consider it an essential food and part of the Anti-Aging Diet. Growth hormone and a glucose meter and common sense are what make this the best diet to avoid aging.

For many years I followed the advice of the U.S.D.A. Food Guide Pyramid. You have seen this pyramid before:

U.S.D.A. Food Guide Pyramid

I am absolutely certain the Food Guide Pyramid is mistaken for me, because it recommends that 60% of a daily diet of 2000 calories should come from Carbohydrates. The "perfect carbohydrate" is white refined sugar, which is 99.9% carbohydrates according to the food tables of the U.S.D.A. Every 4 calories of carbohydrate is 1 gram, which means they are recommending 300 grams of sugar, per day, every day (until you are forbidden to eat more sugar by your doctor, because you have diabetes.)

It makes no difference in me if the carbohydrate is pure sugar, or if it is a chain of sugar, as it is in breakfast cereals, muffins, spaghetti, potatoes, all of which are highly recommended in the Food Guide Pyramid. They are both SUGAR. "Complex carbohydrates" will be broken down a little slower than simple sugar, but they will both shoot blood glucose levels high above 105 mg/dl.

The only way that you can find out if this is true for you too is by testing your blood glucose with a blood glucose meter, several times a day for many days. What is true for me and true for millions of diabetics and true for thousands of persons that are not diabetic but have taken my advice will probably also be true for you.

Additional Ingredients: It All Adds Up

The Good vs. The Bad

I try to eat something of animal origin as the central part of every meal. So every meal contains eggs, chicken, fish, meat, milk, or cheese. Not only the "meat" of the meal should be considered, but also the additional ingredients such as lettuce, tomatoes, nuts and condiments.

There are two important aspects to remember:

1) It all adds up. Certain added ingredients add unnecessary carbohydrates and fat, and these can be easily avoided by simply learning to use the Carbohydrate Thermometer as a guide.

On the other hand:

2) The right additional food items will help to increase fiber and high biological protein intake, provide antioxidant properties, and decrease added calories and fat to the diet.

I am often asked, "What do you eat?"

The fact is that after I drew the Carbohydrate Thermometer I eat better than I did before. I eat very well, and more than enough to never be really "hungry." I know the food I am eating now is very healthy because my glucose levels now are almost always between 70 to 105. much lower than before, and I have lost a lot of fat around the belly, without additional exercise.

Following is a list of foods that I might eat:

I limit fruits to one per day. Berries are among the best, but I don't always have berries, I eat any fruit. But I know that banana is the fruit with the highest carbohydrate content, so if I eat banana, it is only half of a banana. Beans and nuts are relatively high in carbohydrate content, but they are also good because they contain essential oils and a relatively high content of protein also. So if I can, I eat a small portion of beans, and I eat a small portion of nuts. I eat more than the recommended 5 fruits and vegetables every day, but only one of the 5 is fruits and the rest are vegetables.

I avoid bread. I even avoid the bread of sandwiches. I simply leave it on the plate if it is brought to me in a restaurant, and I eat the good part of the sandwich: turkey, beef, chicken, etc.

I eat lettuce, tomatoes, and all garden vegetables such as cucumber, avocado, artichoke, celery, spinach, onion, broccoli, tomato sauce, etc.

I eat 1 tablespoon of pumpkin or sunflower seeds.

I can eat a few olives, olive oil, and a little vegetable oil.

I eat homemade marmalades, made without sugar.

I eat homemade ice cream or sherbet, made without sugar.

I drink a half of a small glass of fruit juice, diluted with another half glass of water.

I avoid as much as possible:

potatoes and yams
spaghetti, macaroni, and other pasta dishes
pastries of all kinds
jellies and marmalades, except homemade without sugar.
all breakfast cereals It doesn't matter if it is "high fiber, low sugar." It will still raise glucose levels too high for me.
all dried fruits: apples, apricots, peaches, raisins, etc.
bee's honey, maple syrup, corn syrup, etc.
Sweet or sour Cream *
Butter *
Margarine *
bacon and other fat meat *
Normal Mayonnaise **These foods provide added calories and saturated fat grams, which may increase blood cholesterol levels.

The Glucose Meter, a basic required instrument for anti-aging.

My opinion of the Food Guide Pyramid changed dramatically the day that I bought a glucose meter!

Imagine that you had been born with a thumb that changes color according to how food affects your blood glucose levels. In that case, when you eat chicken or fish or meat, or eggs, or cheese, your thumb turns blue... if you eat vegetables it turns dark green... if you eat fruits it turns light lime green... when you eat beans, rice, potatoes, nuts, pasta, or corn it turns dull yellow-green... bread, cakes, and pastries turns a sandy yellow... if you eat candies or sweets, marmalades, syrups, and breakfast cereals your thumb lights up to a bright red-orange... and if you eat pure granulated refined sugar your thumb turns bright fire-red.

Without a doubt, we would have learned to avoid the bright reds and oranges at all costs, and even the light greens, yellow-greens, and sandy yellows...

Interpreting blood glucose results:

We were not born with a thumb that turns colors. Imagine that we had been born with a thumb that would be green when glucose is low and red when glucose is high. If we had been born with this imaginary thumb I also imagine but with absolute certainty that Greek doctors, or even earlier medicine men, might have connected high glucose with diabetes. (Isn't it shameful that most modern doctors have missed this relationship, after more than 30 years of glucose meters?)

But in the past 20 years the glucose meter has (finally) come to the market. For the first time in history, we have a thermostat to measure blood glucose levels easily and accurately.

A blood glucose meter is BASIC equipment for the anti-aging diet. It shows us in less than one minute our blood glucose level, and this information will help you to correct your eating habits.

The blood glucose results can be interpreted as follows:

70 to 105 mg/dl is an excellent blood glucose level. It is not too low, it is not too high. Before a meal, this should be where you are.

If it is lower than 70 you have what is known as "hypo-glycemia" or "low blood glucose". You feel weak because you do not have enough glucose. Glucose is the fuel that your body must burn to give you energy.

If it is higher than 105 before you eat, you probably do not feel any differently, unless it is above 200 or even 300 or higher, as occurs in Diabetes. Your blood glucose should never be above 170 or 180, and if it does rise that high, you must see a doctor immediately to get your glucose under control.

105 to 125 is transitional... If it is after a meal, it is not a bad sign, but if it is before a meal, it is too high... for some reason it is not being lowered to 70 to 105... The reason is either that the pancreas is not supplying sufficient insulin, or the body has become resistant to insulin, and so insulin is not working as it should to lower blood glucose levels. This is the first step before Diabetes Type II.

A blood glucose level of 130 to 170 after a large meal with a lot of carbohydrates is high, but if we are not diabetic our pancreas will handle it by releasing more insulin. The problem is that this comes with a cost: insulin is produced in the pancreas in millions of cells called beta cells, which are located in the Islets of Langerhans of the Pancreas. These beta cells are like light bulbs: they burn out. Eventually, if we eat in such a way that we use too much insulin over and over again, the Beta Cells burn out and our pancreas will lose its ability to produce insulin.

close up of Islet of Langerhans . . . Pancreas, showing Islets of Langerhans

Or the constant high levels of insulin in our blood will end up by numbing the cells of the body, and they stop responding to insulin. This creates a condition of resistance to insulin, which causes the pancreas to have to produce even more insulin. This can have as a consequence a sudden lowering of blood glucose. If it is far below 70 mg/dl, it can be very dangerous. It can cause a sudden black-out and coma, or even death.

A blood glucose level of 130 to 170 before a meal is definitely bad news: glucose is not being handled properly and we are possibly already Diabetic (probably Type II, which means the pancreas still produces some insulin.)

At glucose level of 180 mg/dl our kidneys which are the filter that cleans our blood, are incapable of handling the high glucose levels and some glucose spills over into the urine. This is called the kidney threshhold level... In diabetics, the threshold is actually raised somewhat... but kidney damage is occurring slowly, and in about 10 to 15 years of very high glucose levels, the kidneys are irremediably damaged, and the person has end stage kidney disease, where the kidneys are condemned to total failure. I call this level of glucose "Deathly" although an end stage kidney failure patient doesn't really have to die, because he can be kept alive with dialisis and other means... He just will wish he would die, which is just as bad or worse than death.

There is NOTHING as good and as important as staying healthy.

Glycosilation and Hb-A1c

The function of Hemoglobin is to carry oxygen. Hemoglobin is carried and transported to all parts of the body in red blood cells. Every cell in our body must have oxygen, or it will die.

It is normal that a certain amount of glucose sticks to some hemoglobin and damages the ability of that hemoglobin molecule to carry oxygen. This is called "glycosilated hemoglobin" or Hb-A1c. In a normal, non-diabetic person, about 5% to 5.5% of hemoglobin can be seen under a microscope attached to glucose.

When glucose levels rise, more glucose sticks to hemoglobin. For every 30 points rise in average blood glucose levels, hemoglobin rises 1%... So... if 5.5% corresponds to the normal glucose level of 90 mg/dl in a non-diabetic, 6.5% corresponds to 120, and 7.5% corresponds to 150, and 8.5% corresponds to about 180 mg/dl, etc. +1% for every 30 points rise, aproximately.

But if glucose is sticking to hemoglobin and it is easy to test, glucose is also sticking to the kidneys, to the nervous system, to the circulatory system, and it is damaging proteins there also... we can't measure it as easily as we can measure Hb-A1c, but it occurs simultaneously.

So controlling blood glucose is of primary importance, not only to avoid diabetes but also to avoid aging, wrinkled skin, damage to the kidney, damage to the circulatory system, damage to heart and brain... The single most important thing you should want to do is to control your blood glucose levels so that they do not go far above 105, and when they do go up, you would like for them not to rise too high, so that they will drop to between 70 and 105 sooner, so that less glycosilation occurs.

The most important thing is to become aware of how various foods affect the level of growth hormone, glucose, insulin, cortisol, cholesterol and triglicerides in your blood. Why? Because these will determine how long you will be young, your level of health, and very possibly your life span. Learn how to control them, and you will age more slowly and perhaps avoid diabetes. Ignore what I say, and you will age normally, which is too fast for me and, like most adults, after age 50 or 60 you will develop resistance to insulin and eventually diabetes.

I want to first go over the actors in this play. The 4 principle hormones that influence the speed at which we age, which are affected by our choice of food:

1. Growth Hormone, The Youth Hormone, is the master hormone produced by the pituitary gland. The amount of growth hormone released decreases drastically after age 15, but still continues to have many other important functions in your body, including the generation of new protein which is important everywhere. Growth hormone, "the Youth hormone," is the most important anti-aging hormone, and thus you would like to eat in such a way that you maximize growth hormone.

2. Cortisol, The Death Hormone, is an anti-inflamatory hormone used by the body in emergencies, when there is a very low level of glucose. Cortisol is a "catabolic," ie, it raises glucose by breaking down protein, which it might get from muscle or other body tissue. It is also known as "the Death Hormone", perhaps a bit unjustly because when there is an emergency it sometimes saves our life, even if it has to break down some protein to do it. Cortisol levels increase during the day, in response to stress and very low blood glucose. You would like to eat in such a way that you minimize cortisol in your blood.

3. Insulin, The Energy Hormone, is a hormone produced by the pancreas in response to the level of glucose in the blood. Insulin is the chief hormone used by the body to LOWER high glucose in the blood, ideally to the normal range of 70 to 110 mg/dl. (Within this range, 90 is ideal.) The pancreas releases insulin when blood glucose goes UP above normal range. Insulin will help glucose and fat be used by muscle and fat tissue. This gives the cell energy, pushes glucose back down, and stores fat for later use as energy.

The bloodstream of a normal adult contains only about 5 grams of glucose (less than one teaspoonful) at any one time, so glucose levels are easily increased in the blood in response to sugar in the food. The sugar in an8 ounce glass of orange juice is enough to increase glucose to about 140 in in my body, (I am not a "diabetic" yet) within minutes. This high level of glucose stimulates the pancreas to release insulin, which will decrease blood glucose to below 110 within an hour. See: Glucose Response After a Large Glass of Orange Juice

Insulin, however, has a dark side: it lingers in the blood stream even after it has lowered glucose. Doctors believe that chronic high levels of insulin can cause cell resistance to insulin, and damage to the entire circulatory system. (I believe that insulin resistance is caused by eating so that high levels of glucose are constantly in the blood, which causes high levels of insulin to be in the blood. So... it is "eating incorrectly" which directly causes insulin resistance, which coincides with high levels of insulin...)

4. Glucagon, is The Adjuster. It is also produced by the pancreas. The job of Glucagon is to Adjust and fine tune blood glucose. It is the opposing partner of insulin in fine tuning blood glucose. Glucagon raises blood glucose when insulin pushes it down too far... The metabolic effects of glucagon is opposed by insulin, and when both are present, insulin is predominant. Glucagon is inhibited by the presence of insulin. Glucagon is stimulated by dietary protein, in the same way that insulin is stimulated by dietary carbohydrates. Glucagon helps fat in cells to be "burned" as fuel.

And now let me discuss the large groups of foods, or macro-nutrients. These are the 5 macro-nutrients that we must learn to recognize, generally, so that we will understand how they affect the above four hormones:

A. CARBOHYDRATES are chains of sugar. Refined sugar is 99.9% carbohydrates. This means that SUGAR IS CARBOHYDRATES and CARBOHYDRATES is another word for SUGAR. Everything that grew contains carbohydrates in different amounts. It is very easy to group the foods according to the approximate percentage of carbohydrates they contain. Potatoes, apples, wheat, all fruits, all vegetables, sugar, bread... all are partly chains of sugar... Carbohydrates give us fast energy. When we eat carbohydrates, blood glucose goes UP in a few minutes.

B. PROTEIN is plentiful in everything that once lived, like meat, fish, chicken, eggs, milk, cheese, gelatin (bones). A little protein is also found in everything that once grew (eg, fruits and vegetables). Protein helps to build muscle and repair the body. When you eat protein, blood glucose does NOT go up very much... it might remain the same, or go up slightly higher. Protein in your diet stimulates glucagon, which generally is good for you.

C. FAT has many functions in the body, from sex functions, to skin, to hair, and also for energy... but there is too much fat in foods, and you don't need so much fat as you will get if you eat whatever you wish. Fat slows the conversion of carbohydrates to glucose, thus it prevents blood glucose from rising too fast and too much. But fat will make cholesterol go up quickly, and cholesterol is a high risk factor for heart attack and stroke.

D. FIBER is found in fruits and vegetables but it is not found in meat, milk, eggs, or other excellent sources of protein. Fiber will trap and absorb fat, and it will not let it get into your blood stream. So if you eat a lot of meat for its protein, it comes with fat, and you can neutralize some of this excess fat with fiber.

E. WATER is good for you, and it will not increase your blood glucose at all. On the contrary, water will probably lower your blood glucose a few points by increasing the volume of blood slightly. Drink lots of water, whenever you want to! High glucose levels cause you to lose water, through frequent urination, which further increases your glucose level. The only way to alleviate this is to drink water frequently and lower your glucose levels through correct diet.

Within reason, pure water is always good for you. As you age your body, especially your skin, loses water. When you drink water, in a small way you are helping to slow this down. Try to drink at least half a gallon to one gallon of water (8 to 16 glasses of water) every day, and even more when you eat a high carbohydrate meal.

In general: the more growth hormone, the better; glucose should be neither too high nor too low; insulin is a two-edged sword, good and bad, and it comes out in response to glucose; cortisol should be as low as possible; and cholesterol and triglicerides are intimately related to the risk of stroke and heart disease. All of these are affected by WHAT you choose to eat, WHEN you choose to eat, and HOW MUCH you choose to eat. The choice is yours. To this end, I want to give you a few general principles that I hope will help you to learn to eat.

So now let's see what is bad about carbos, protein and fat:

Carbohydrates are chains of sugar. When you eat carbohydrates alone, a few minutes after it has been digested it shoots your blood glucose up. In a person who is not a diabetic, fasting blood glucose is normally between 70 and 110 mg/dl. After you eat, it goes up to between 140 and 160 mg/dl. The increased blood glucose causes insulin to come out to bring the glucose level down. When insulin is up, natural secretion of human growth hormone (GH, or HGH) goes down. This is important to understand: if insulin is up, GH is down. When insulin goes down, then GH might go up, if you are still young enough to produce it.

Insulin will bring glucose down. But insulin will still linger in the blood. If you have a snack, for example a cookie or a glass of orange juice, or a sandwich, the carbohydrates in your snack will stimulate the pancreas to realease more insulin. But now you have more insulin than necessary to lower the glucose... so glucose might drop below the bottom, which creates what is known as "hypo-glucemia" or too little glucose in your blood.

Glucose is energy for every cell in your body. Your brain needs glucose for its energy. If glucose goes too far down, your brain needs energy orders an emergency hormone to come out: cortisol (also known as the "Death Hormone") is released when there is an emergency in your body, such as stress or low glucose. Cortisol will fix the emergency, but at a heavy price. Cortisol is a "catabolic" which means it destroys muscle tissue. Hopefully, after cortisol has destroyed muscle protein, glucose goes up to normal levels.

To go over that again: You ate a snack, and the end result is that you lost some muscle. Do you see that if you had not eaten the snack, you would have been better off? The snack caused glucose to rise, which stimulated too much insulin, which caused glucose to drop too much, which caused cortisol to come out to destroy some muscle, to raise glucose.

Here is an example of how the same food can be good for you or bad for you depending on WHEN you have it. Orange juice is a wonderful and natural drink, and I love it. Orange juice at breakfast will raise your glucose together with the food you normally have to eat at breakfast, and two hours later glucose is back down between 70 and 110. But an orange juice two hours later, between breakfast and lunch, is bad for you because it will raise glucose levels when they would otherwise have been low.

In a person that is not diabetic, glucose should not increase above about 160 mg/dl and it should return to normal range of 70 to 110 mg/dl within two hours after a meal. it cannot lower blood glucose (maybe because you ate again) then more insulin is secreted and by sheer force it might slam glucose way down, to where it becomes necessary for cortisol to come to the rescue/destruction. If this does not occur very often, the body is "rescued" and might have time to repair the damage... but if this occurs often enough, there is a net loss of muscle mass, and maybe also of other body tissue.

The moral of the story, so far is: you don't want too much carbohydrate in your diet...

An excess of FAT will increase your tryglicerides and total cholesterol and low density cholesterol to go way up. These are risk factors for heart attack or stroke.

The moral of the story so far is: you don't want too much carbohydrates, and you don't want too much fat in your diet.

That leaves us with Protein, which seems it is the "good guy". But too much protein is very UNPALATABLE if you try to eat it for a long period of time. (hard boiled egg whites, non-fat yogurt, non-fat milk, tuna fish, turkey breast, protein shakes, etc. ugh! How long can you eat like that?)

And we have to eat fruits and vegetables because they also contain vitamins and enzymes and essential oils not contained in foods of animal origin. So now, THE MORAL OF THE STORY IS: We have to eat a balanced meal, but what that means is a lot of protein and vegetables, and a limited amount of fruits. You cannot eat too much carbohydrates, fats, or proteins... So... you have to eat some of each.

Follow this rule: Eat MORE OF THE GOOD (Protein) and LESS OF THE BAD (fat and carbohydrates) AND ALSO eat more fiber, and drink plenty of water. Water is extremely important. It also lowers glucose levels.

Body builders eat from 300 to 600 grams of protein per day. I like about half as much of whatever body builders do, so a good amount of protein for me is about 150 to 200 grams of protein per day, for a man, and about 120 to 150 grams per day for a woman.

Wow! So how do you eat? Very carefully. If you eat much fat, you can trap it before it gets into your blood by also eating fiber, or taking a supplemental teaspoon of fiber. Drink at least half a gallon of pure water every day. Preferably, drink a whole gallon of water. (8 to 16 glasses of water per day) You can drink water anytime you like.

And who in the world is going to be measuring how many grams of this and how many grams of that? It is enough to drive you crazy. So we have to make some general, easy to follow, rules:

If you are not a diabetic, eat THREE MEDIUM SIZE MEALS per day, with fat, carbohydrates, and protein, and NOTHING IN BETWEEN MEALS. That is Breakfast, Lunch, and Dinner, each clearly defined. LOOK FOR protein, and AVOID fat. So, for example, roast chicken or baked potatoe is better than fried chicken or french fried potatoes. If you eat anything between meals, let it be protein, or protein and fat, but NOT carbohydrate because you want to keep insulin low between meals. Remember that high insulin will keep growth hormone low, and YOU WANT as much growth hormone as you can get. You decide what is a "medium size meal" for you. Don't over eat. Don't under eat.

When it is your meal time, you can eat the BAD, which is carbohydrates and fats. But BETWEEN MEALS you should only eat protein. This minimizes high blood insulin, which is ideal to keep growth hormone high. I think this diet plan might also be ideal to help children who want to grow taller, because it will probably result in more growth hormone release in their body, over time.

If you are a diabetic, you have to be very careful to measure how much carbohydrate you eat. You have to check your blood glucose levels after every meal, and take whatever action you need (insulin, exercise, metformin... whatever) to get your glucose as close to between normal levels as possible.

(I am an idealist, but I have to admit I am also a realist. I cannot eat so perfectly well all the time... so I age, and someday I might become a diabetic... But it helps to know what is ideal, so we can shoot for it sometimes, and try to postpone diabetes a few decades if possible.) - Ellis

The rest of my daily "diet" are micro-nutrients: vitamins, minerals, and hormones: vitamin A, B, C, E, K, selenium, chromium, magnesium, etc.; and a replacement dose of injectable Growth Hormone, DHEA, melatonin, sometimes testosterone, and sometimes other hormones.

I will explain: once upon a time I was in the hospital and I was fed through my veins for three days. In those three days I was not hungry, and I was not thirsty. So I consider that I am really "feeding" my body when I inject growth hormone, so it is part of my Anti-Aging Diet. Injectable Growth Hormone is not greatly different than eating macro nutrients, or drinking vitamins and other micro nutrients. - Ellis


Comment: As far as diet, I hear Arnold and many of the bodybuilders of the 60's were on the Vince Gironda/Rio Blair diet of steak, eggs, whole cream... etc with very little carbs. Is a healthy moderate fat, high protein, low/no starch diet with plenty of green veggies the way to go?

Ellis: [I think you should always avoid fats, if you can, and avoid the "junk carbohydrates" like sugar and bread and cakes and cookies, whenever you can, especially between meals. Eat all the rest. We have to die someday anyways. -Ellis

As many of you know, the diet industry changes often. The traditional bodybuilder would say 60% carbs and that it is impossible to build muscle on a low carb diet.

Ellis: [I dunno. Avoiding constant insulin highs has become a big goal in my personal diet plan. - Ellis]

Everyone's thoughts are appreciated. I feel better (not bloated) on a low carb diet.



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Table of Contents | Consult with Ellis Toussier (re: Good Nutrition, Anti-Aging Therapies) | Diabetes Made Simple | The Glucose Theory of Aging | Assess Your Pancreas... | The Anti-Aging Anti-Diabetes Diet... | The Carbohydrate Thermometer | 10 Typical Glucose Tolerance Test Results | Hb-A1c to Mean Plasma Glucose Conversion Table |
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The information provided on this site is provided for illustration purposes only and does not represent a proposal or specific recommendation. As a word of caution, the information presented cannot possibly substitute for competent medical advice. My treatment of health issues is general and specific to me, and is not intended as a comprehensive discussion of all relevant issues. Your health and mine will vary to some extent, and the applicability of what you decide with your doctor will depend upon your individual circumstances. If you have a particular question about the information presented, you can send me an e-mail and I will try my best to help you.

This page created November, 2011