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10 Years Younger in 60 Days

America, it's up to you to stop the aging crisis facing our country. Dr. Oz is hitting the road to bring health, happiness and longevity to your town.

 

Are you taking the 10 Years Younger Challenge? Share your story now!

America, it's up to you to stop the aging crisis facing our country. Dr. Oz is hitting the road to bring health, happiness and longevity to your town.

 

You have the power to slow down the aging process; you can EXTEND your life! It's time to start understanding and automating your body's biology so that you can reboot to your original factory settings. Dr. Oz is giving you the tools to start making smart choices and the strategies needed for YOU-turns. You will be lean. You will be healthy. You will be bursting with energy!

 

Your goal is to identify and eliminate the "lifestyle" agers in your life:

 

  • Stress
  • Smoking
  • Obesity
  • High blood pressure
  • Diabetes

 

  • The Everyday Basics

    • This is your daily to-do list.
    • Walk 30 minutes. Walk consecutively at a rate that slightly elevates your heart rate or 3 times for 10 minutes.
    • Floss and brush your teeth.
    • Drink lots of water. If you're drinking coffee, try to replace with green tea.
    • Take your pills. Omega-3s 30 minutes before lunch and dinner and a multivitamin and calcium 2 times a day. Women over the age of 40 and men over the age of 35 should take 2 baby aspirin (165mg) with a half glass of warm water before and after -- with your doctor's approval.
    • Sleep. 7-8 hours a night. Adopt a sleep program similar to this one.


  • Day 1: Go Shopping

    • Do your Everyday Basics!
    • Buy the following items, which should run you less than $115: a tape measure, heart-rate monitor, pedometer, blood pressure cuff, a good pair of walking or running shoes, and a notebook or access to a computer in order to record your results. Record and date answers to all self-tests in your notebook. 


  • Day 1: Take Stock

    • Measure your blood pressure, heart rate (first thing in the morning and at the height of your daily exercise -- remember, you're walking 30 minutes a day!), height and waist size. You should measure your waist be circling the tape measure at your belly button while taking a deep breath and sucking in. Your waist should be half your height.
    • Make a doctor's appointment for blood testing.
    • Clean your pantry. Toss any food with any of the following as the first 5 ingredients: saturated fat, hydrogenated fat, primary omega-6 fat (corn oil, soybean oil), simple sugars ending in --ose or --ol, syrups, and any non-whole grain, and anything with 4+ grams of sugar per serving.
    • Shop for healthy foods. Avoid the above and pick up items like those featured in the Dr. Oz Diet Plan.


  • Day 1: Ask the Tough Questions

    • Ask yourself these big-picture stress questions, which can help identify things to work on while on the 60-day plan. Remember, be honest with yourself!
    1. Is your perceived level of stress more than you enjoy? Remember that actual stress is a more predictable driver of aging than our perception of stress.
    2. Do you control most of the stress in your life or do you feel like a rat in someone else's environment?
    3. What activities did you do 5 years ago that you can't do today?


  • Day 2: Shout it Out!

    • Do your Everyday Basics!
    • Do the Age-Buster 20-minute workout.
    • If you're a smoker, begin a Smoking Cessation program like this one.
    • Make your goals known to your friends and family. This will provide a sense of pride in your accomplishments and the pressure to stick with the program for 8 weeks.


  • Day 2: The Calorie Restricted Diet

    • Do your Everyday Basics!
    • Begin a calorie-restricted diet like the Dr. Oz Diet Plan and continue for 3 days. This body basic diet will recalibrate your settings to become accustomed to eating better foods -- and a more sensible amount of them.
    • Eat about three-quarters of the amount of food you usually eat. Remember, only healthy foods! Drink lots of water or fresh-brewed green tea as you like -- this will help curb hunger and prevent dehydration.


  • Day 3

    • Do your Everyday Basics!
    • Do the Yoga workout.
    • Continue the calorie-restricted, body-basic diet.


  • Day 4


  • Day 5

    • Do your Everyday Basics!
    • Do the Yoga workout.
    • Stop the calorie-restricted diet, BUT continue to eat nutrient-rich, calorie-poor healthy foods with ingredients that increase longevity. We'll call this the Age-Buster Food Plan. 


  • Day 6

    • Do your Everyday Basics!
    • Do the Age-Buster 20-minute workout.
    • Continue with the Age-Buster Food plan.
    • Make time for a 1-hour fun activity with family and friends.
    • Practice a day of non-judgment with everyone you encounter today! This might be harder than the calorie-restricted diet, but a healthier YOU starts on the inside.


  • Day 7

    • Do your Everyday Basics!
    • Rest your muscles today.
    • Continue with the Age-Buster Food plan.
    • Answer the following questions:
      1. Are you living life from (a) fear or (b) passion?
      2. Are you playing life to (a) avoid losing or (b) to win?
      3. Are your goals based on (a) preserving the status quo or (b) achieving growth?
    • If you answered (a) to any of these, it's an indication that you're not moving forward in life. Remember, the only time your vital signs are completely stable are when you're dead; keep moving and challenging yourself to live fully.


  • Day 8

    • Do your Everyday Basics!
    • Do the Age-Buster 20-minute workout.
    • Continue with the Age-Buster Food plan.
    • Restock your kitchen with foods features in the Dr. Oz Diet Plan.
    • Do something you've never done before. Step outside your day-to-day, whether it be playing a game, attending a cultural event or asking your partner to try the daunting position 119. 


  • Day 9

    • Do your Everyday Basics!
    • Do the Yoga workout.
    • Continue with the Age-Buster Food plan.
    • Call a high school friend you haven't talked to in years.


  • Day 10

    • Do your Everyday Basics!
    • Do the Age-Buster 20-minute workout.
    • Continue with the Age-Buster Food plan.
    • Write a thank you note to your significant other, parent or a close friend telling them how much you appreciate the small things they do.


  • Day 11

    • Do your Everyday Basics!
    • Do the Yoga workout.
    • Continue with the Age-Buster Food plan.
    • Take a media break (put down the remote, step away from the computer, take out your earbuds) and try a stress-reduction technique like writing down things you care about or call someone over the age of 80 that you've neglected.


  • Day 12

    • Do your Everyday Basics!
    • Do the Age-Buster 20-minute workout.
    • Continue with the Age-Buster Food plan.
    • Do something you've never done before.
    • Memorize a passage from a poem that has significant meaning to you.
    • Write down 3 things for which you are grateful.


  • Day 13

    • Do your Everyday Basics!
    • Do the Yoga workout.
    • Continue with the Age-Buster Food plan.
    • Write down 10 more things for which you are grateful.


  • Day 14

    • Do your Everyday Basics!
    • Rest your muscles today.
    • Continue with the Age-Buster Food plan.


  • Day 15


  • Days 16 - 60: Onward and Upward!

    • Do your Everyday Basics!
    • Continue alternating the Age-Buster 20-Minute workout and the yoga workout.
    • You can begin to supplement your workout routine with alternate activities like jogging, chi gong, dancing, etc.)
    • Continue with the Age-Buster Food Plan
    • Enjoy feeling younger, more energetic and -- most importantly -- healthier!


ADDED TO Beauty, Fitness ON Thu 8/20/2009