Dr. Grossman's Program
"What was the secret to your longevity?" we asked my grandfather at his 100th birthday party. Dropping his voice, so we all had to gather around to hear him, he replied, "Well, as soon as I was born, I took in a good breath, and then I let it out. And I just kept repeating this . . . again and again." —Jacob Light, September 21, 1986
If you want
to live a long time in excellent health, it doesn't hurt to have
good genes. I feel quite fortunate in that at least one of my
grandparents, my mother's father, quoted above, enjoyed remarkably
good health until, at almost 105, he died of a stroke suddenly
during lunch. He was hospitalized only briefly twice in his life,
for pneumonia at age 96 and appendicitis at 97. Most of his brothers
and sisters lived well into their 90s. Knowing that I have at least
some of his genes is a comfort to me, because I know that I also
have a number of potentially harmful genes as well. For instance,
his wife, my maternal grandmother, died of colon cancer at 57 years
old, and I have plenty of her genes too.
I have performed a full panel of genomics tests on myself, and this information has played an important role in the fine-tuning of my health-maintenance program. After I recovered from the initial depression of finding out about my "bad genes" (perhaps feeling a bit like Neo after taking the red pill in the initial Matrix film and having my eyes opened to "the real world"), I became even more motivated to follow the principles outlined in my recent book, Fantastic Voyage: Live Long Enough to Live Forever.
Statistically, I might expect to live another 20 to 30 years. The figure of 20 years is based on actuarial tables from the Social Security Administration, the 30 year figure is based on questionnaires ("How Long Will You Live?") that ask specific questions about one's lifestyle. But this projected life span doesn't take into account the accelerating progression of scientific discoveries. Today's actuarial tables are based on the past.
In my actuarially projected life span of 30 years many therapies should be enormously beneficial to me. Sophisticated scanning devices and new therapies should soon be able to both detect and destroy any cancer cells in my body before they have a chance to get out of control. If my heart begins to fail me, as it almost undoubtedly will eventually, I expect to be able to receive new heart tissue cloned from my own cells, thereby avoiding the ethical debate involved with using embryonic tissue. I had a sample of my cellular DNA collected and placed in cryonic (frozen) storage a few years ago, so that I will have the most youthful cells available for this type of contingency. Other options include a heart transplant from a transgenic animal (an animal that has had human genes inserted) or even a shiny new bionic heart.
Now, I'd like to share with you some specifics on what I am doing to increase my chances of living long healthy life.
Weight and Diet
At 6 feet tall, I weigh 178 pounds. My body composition is 16 percent
fat, within the acceptable range for men of 12 to 20 percent (although
some researchers feel the optimal percentage of body fat should be as
low as 10 percent). I find strict caloric restriction difficult, but
with the use of some new low-calorie, low-carbohydrate foods that
Ray Kurzweil and I have developed, I have started to practice
Caloric Restriction Without the Restriction™ and hope to drop my
percent body fat to below 14 percent, which translates to losing four
pounds.
I follow the dietary concepts outlined in my book, Fantastic Voyage: Live Long Enough to Live Forever, fairly strictly. Although my fasting blood sugar is normal, it is "high normal," and before I went on a lower carbohydrate diet, it was often in the 90s. So I regard myself in the low-carbohydrate group and keep my daily carbohydrate consumption low.
I enjoy Asian cuisine and lean toward the modified Japanese diet we recommend. I often eat a breakfast of miso soup, salmon, steamed vegetables, nori seaweed, and green tea. Other mornings I drink a protein shake that Ray Kurzweil and I developed as part of our program. I try to drink vegetable juice several mornings a week, and I have several cups of green tea throughout the morning and at least 10 glasses of alkalinized, ionized water per day.
My typical lunch consists of steamed vegetables, tofu or skinless chicken, a small amount of brown rice, and green tea. For supper I have wild ocean salmon two or three nights a week with vegetables. I eat organic turkey and chicken. On occasion I will have a grilled salmon, turkey, or buffalo burger without the bun. I eat no sweets or products containing refined sugar, honey, molasses, fructose, and so on. When I have a desire for something sweet, I eat some wild organic blueberries or another low-glycemic-load fruit.
While I travel and eat out frequently, I have found a wide variety of restaurants to be very accommodating to my dietary program. Meals consisting of protein and vegetables are easy to find. I never eat at conventional fast-food restaurants. As you can see, I follow the nutritional guidelines in the book rather strictly.
Genomics Testing
I have undergone a full panel of genomics tests and have taken measures
to tailor my diet and supplement program to counter and minimize the risks
presented by my specific polymorphisms. For example, high blood pressure
is very common in my family. My genomic testing revealed I possess copies
of specific ACE, AGT, and AT1R polymorphisms, which predispose me to high
blood pressure. So I am careful to limit my sodium consumption, try to
exercise regularly, and keep my weight down. So far, my blood pressure
remains in an acceptable range.
Inflammation and Methylation
I have tested my hs-CRP (the screening test for silent inflammation in the
body), and it is acceptably low at 1.1. To keep it that way, I take 2
teaspoons (10 grams) of fish oil and two capsules of curcumin daily. My
homocysteine level is 7.0, within our optimal range of less than 7.5,
but I do carry the common MTHFR mutation, which predisposes me to
abnormal methylation. Therefore, to keep my homocysteine in this
optimal range, I take folic acid, B6, B12, TMG, and other nutrients
targeted to enhance methylation.
Detoxification
My detoxification testing was one bright spot in my otherwise sobering
genomics profile. My detoxification capacity seems at least average for
survival in a polluted world. However, I try to limit my exposure to
environmental toxins as much as I can. I eat organic food whenever
possible. I drink double-filtered, alkalinized water at home. I bathe
in single-filtered water. I have had my mercury-containing dental fillings
removed.
I undergo two types of intravenous therapies on a regular basis to assist in detoxification: an intravenous amino acid, vitamin, and mineral formula to remove accumulated heavy metal toxins; and a phospholipid exchange to rejuvenate and detoxify my cell membranes. I have an ionic air filter in my bedroom and many ferns and other houseplants throughout my home. I try to limit my cell-phone use and my exposure to electromagnetic radiation. I use a rebounder (mini-trampoline) to enhance lymphatic detoxificiation.
Coronary Heart Disease and Cancer
I have had a total-body ultrafast CT scan, including a cardiac scan, and
perform periodic blood screening. I get a treadmill test and undergo
screening virtual colonoscopy on a regular basis. Although my cholesterol
is in the acceptable range, I take a low dose of statin at bedtime a few
nights a week to lower it further and for what I feel are the many other
benefits of loe-dose statin therapy.
Hormones
I check my hormone levels regularly but don't yet use any hormonal
supplementation. I also take an herbal formulation designed to increase
levels of free testosterone. I take DIM (di-indole-methane) to reduce
conversion of testosterone into estrogen, as well as a saw-palmetto
complex for prostate health and to reduce excess formation of DHT
(dihydrotestosterone).
Brain
I try to engage myself in both intellectually challenging left-brain
as well as artistic right-brain activities. I find that writing provides
an excellent outlet for both. I take a number of "smart nutrients" to
enhance memory, including vinpocetine, phospatidylserine,
phosphospatidylcholine, ginkgo biloba, and acetyl-l-carnitine.
Supplements
I supplement quite aggressively. In addition to nutritional supplements,
I take powdered Chinese herbs as prescribed by my wife, Karen, a licensed
acupunturist/traditional Chinese medicine practitioner. I consume four of
the 10 glasses of water I drink every day just taking my supplements.
Essential nutrients. I take a multiple vitamin/mineral/antioxidant formulation. To provide for essential fatty acids, I take a fish-oil EPA/DHA formula (omega-3) and evening primrose oil (omega-6.)
Super-nutrients. For their powerful antioxidant properties and other benefits, I take alpha lipoic acid, coenzyme Q10, grapeseed extract, arginine, and resveratrol. To maintain mental clarity and protect brain function, I take the "smart nutrients" listed above. For detoxification, I take n-acetyl-carnitine, and to break age-related cross-linking of tissues, I take carnosine as well.
Specific supplements. Because of my family history of macular degeneration, I take supplemental lutein, zeaxanthin, and bilberry. To protect against arthritic complaints, I take glucosamine and chondroitin. To assist with digestive function, I take a digestive-enzyme formula. To help control stress and aid with sleep, I take insoitol and melatonin before bed.
My program might seem daunting, but I find it very simple to take a few handfuls of pills each day to ensure that my cells are bathed in these powerful antioxidants and nutrients at all times.
Exercise
I try to walk 30 or more minutes outside every day. I enjoy more
vigorous activities such as cross-country skiing in winter and in-line
skating and bicycling in summer. I engage in weight training at home
a few times a week.
Stress
I have a number of close friends and try to maintain strong relationships
with family, which I feel is the most important aspect of my stress-reduction
program. I try to get regular massages to assist with both lymphatic
detoxification as well as stress reduction. I also use an alpha-wave
stimulator to increase calming alpha waves in my brain.
The Future
As I watch many people my age try to figure out ways to use the time
they have "on their hands" now that they are retiring, a bigger problem
for me is trying to maintain balance in my life by not working on so
many projects at once. I still have many goals that I want to accomplish,
so I try to incorporate the advice in my book into my daily life. I feel
that as a physician and health educator, I must walk the walk as well as
talk the talk. By eating well, exercising regularly, controlling stress,
and following my Longevity Program rather strictly, I feel great almost
all of the time. And although we can never be absolutely certain of the
future, I am confident that my lifestyle choices will maximize my prospects
of living long enough to take full advantage of the radical life-extending
therapies that lie just ahead.
