Secrets of Longevity: Dr. Mao's 8-week Program: Simple Steps That Add Years to Your Life PDF
Preview Secrets of Longevity: Dr. Mao's 8-week Program: Simple Steps That Add Years to Your Life
Secrets of Longevity DR. Mao’s 8-Week Program SIMPLE STEPS THAT ADD YEARS TO YOUR LIFE DR. MAO SHING NI This book is dedicated to those who seek to live healthy and long productive lives in order to build and leave a meaningful legacy. Contents HOW TO USE THIS 8-WEEK PROGRAM INTRODUCTION Where You Are Now: Health Assessment WEEK 1 DETOXIFY YOUR BODY Toxicity Health Assessment WEEK 2 SLEEP FOR RESTORATION Restorative Health Assessment WEEK 3 CREATE ENERGY AND STAMINA Energy-Level Health Assessment WEEK 4 REDUCE STRESS AND LIFT YOUR MOOD Stress-Level Health Assessment WEEK 5 BUILD IMMUNITY Immunity Health Assessment WEEK 6 EAT LIKE A CENTENARIAN Nutrition Health Assessment WEEK 7 GET A HEALTHY HEART Heart Health Assessment WEEK 8 BOOST BRAINPOWER Brainpower Health Assessment 174 Final Health Assessment EPILOGUE: MAINTAIN THE WAY Recommended Health Products Resources Index Acknowledgments How to Use This 8-Week Program This book shows you how to apply the secrets of longevity to your lifestyle, one healthful habit at a time. The material in this book comes directly from the healthful habits of centenarians from around the world. Set up as an 8-Week Longevity Program, this book will give you new healthful habits to integrate into your life. Every day, try these new habits and then write in this book, which will help you track your progress and your experience with this life change. Each week, you will be given five new healthful habits to practice. At the end of the week, you will select one of these habits to continue to practice for the duration of your 8-Week Longevity Program. If you follow our program, by the end of 8 weeks, you will have eight new lifelong healthful habits to call your own! To attain optimum health and longevity, you must approach wellness with a whole-body perspective, taking into account all aspects of your life, including what you eat, how you heal, where you are, what you do, and your connection with spirituality. Each week, the new habits will reflect the five most significant factors for preserving your well-being and longevity: 1. Diet and nutrition 2. Herbs and supplements 3. Environmental surroundings 4. Physical exercises 5. Spirit and connection For example, in Week 1, for the diet and nutrition area of health, you will be asked to drink eight glasses of water every day. Meanwhile, for the herbs and supplements area, you will be prompted to select a detoxifying herbal tea to drink every day. For environmental surroundings that week, you will buy a plant. And thus, you will be satisfying all areas of health and wellness each week. Cultivating Healthful Habits Cultivating Healthful Habits While the time to create a new habit varies from person to person, generally, for a simple activity, it takes 14 to 21 days to ingrain a new habit, provided the activity is simple and you practice it consistently. It is also important to be very specific about what habit you want to develop and in what situation. For instance, if you decide you want to take a 20-minute walk every day, you choose a time—perhaps one hour after dinner—that you do it every day. This repetition over time creates a mental association between the action (walking, for instance) and the situation (after dinner). When the situation is encountered, the behavior is performed automatically—thus, a new habit! This workbook will help you be specific and track your consistency. Over time, creating a habit will begin to happen more easily and take less effort. Recommended Health Products and Resources I have included sections in the back called Recommended Health Products and Resources that will further assist you with your health aspirations. These sections provide you with my recommendations for products and sources that will support you in your pursuit of health and longevity. Introduction In this 8-Week Longevity Program, you will find healthful, lifelong habits that are adapted straight from the time-tested traditions practiced by centenarians all around the world, and I can say with certainty that these habits will transform and rejuvenate you! Twenty-five years ago, while in a postgraduate residency in Shanghai, I took note of the thousands of seniors—a good number of them centenarians—meeting up in parks each morning to practice tai chi. I was truly amazed by their grace and agility, sharp minds, and overall state of health. This discovery began my journey into the secrets of longevity. I began studying the diets and lifestyles of centenarians and examining literature on antiaging therapies. Combining these discoveries with my own background as a 38th-generation practitioner of traditional Chinese medicine, I have fused the best of East and West to develop the activities that appear in this journal. There is no limit to how healthy and how energized you can feel. Like the centenarians I have come across in my longevity studies, you, too, can enjoy vibrant health for years to come! It is my belief that our own human behavior is our greatest obstacle to longevity. You might ask, what about genes, disease, or natural disasters? Aren’t all of these the primary predictors of longevity? Of course they are. But the one thing we can control is probably the single greatest determinant of how long we live and how healthy we are, and that is our own behavior and habits. Your body was designed to be a hundred years old—so get out of the way and let your body do what it does best: live! The habits and lifestyle we have today are the cumulative result of all our past choices. The question is, are your habits preventing you from achieving health and well-being in your life? Most of us have developed routine behaviors that limit our true health potential. But don’t let your bad habits of the past discourage you—it is never too late to make new choices! What you did in the past can be changed, and your body will respond in kind. What matters is what you do from this moment forward. You can positively affect your longevity and create new healthful habits starting right now! Remember, when you repeat your new behavior for 14 to 21 days, it forms a pattern in your brain and becomes automatic. As you develop new healthful habits, they will begin to replace the bad ones. By focusing on the positive, you eliminate the negative. As you are guided through this 8-Week Longevity Program, you will experience a revitalization of your life force and learn the essential healthful habits that will set you on the path to wellness and longevity. May you live long, live strong, and be happy! Where You Are Now: Health Assessment Evaluate the relevance of the following statements to your life by circling the appropriate score for each one: Add up the numbers for each of your responses. If the total score is less than 30, you have a life-force deficiency. Follow the recommendations in this 30, you have a life-force deficiency. Follow the recommendations in this journal to increase your life force and longevity. What are your reactions to this quiz? Are you surprised by the results? Do you have a feeling about where you would like to make some changes in your health plan? This health assessment will help you focus on your personal wellness goal for the duration of this 8-Week Program. Begin by asking yourself which healthful habits you most wish to acquire: Higher energy? More motivation? Better nutrition? Write down the three that are top priorities for you. Why are these particular healthful habits important to you? What aspects of your health do you struggle with? Setting aside time to properly care for yourself? Having the self-discipline to follow through? Write down possible obstacles to your health goals. Now, write some ways in which you can become aware of and avoid these obstacles. Write what you are willing to do in order to achieve optimum wellness for the rest of your lifetime. For instance, you might write that you are willing to schedule time to do this program or you might create a list of close friends and family that will support you in being consistent on a daily basis. Now, based on what you have written so far, write down your specific wellness goal, such as to increase your energy, get rid of stress, or to eat healthily. These are some suggestions, but choose a wellness goal that is meaningful to you. Remember this goal (or goals) throughout the 8-Week Program. Repeat it often to yourself. This will help motivate you and help you stay on track.
The list of books you might like
