YOU: The Owner's Manual: An Insider's Guide to the Body That Will Make You Healthier and Younger

537 Pages·2013·4.7 MB·English

by  Mehmet C. Oz

YOU: The Owner’s Manual, Updated
and Expanded Edition
An Insider’s Guide to the Body That Will Make You Healthier and
Younger
Michael F. Roizen, M.D., and Mehmet C. Oz, M.D.
with Lisa Oz and Ted Spiker
Illustrations by Gary Hallgren
To our children: Alex, Arabella, Daphne,
Jeffrey, Jennifer, Oliver, Thad, and Zoe
Contents
Acknowledgments
Preface
Chapter 1
Your Body, Your Home: Super Health
Chapter 2
The Beat Goes On: Your Heart and Arteries
Chapter 3
Do You Mind: Your Brain and Nervous System
Chapter 4
Motion Control: Your Bones, Joints, and Muscles
Chapter 5
To a Lung and Healthy Life: Your Lungs
Chapter 6
Gut Feelings: Your Digestive System
Chapter 7
In Your Trunk: Your Liver and Pancreas
Chapter 8
Sex Marks the Spot: Your Sexual Organs
Chapter 9
Common Sense: Your Sensory Organs
Chapter 10
Sick Sense: Your Immune System
Chapter 11
This Gland Is Your Gland: Your Hormones
Chapter 12
Hell Cells: Cancer
Chapter 13
The Owner’s Manual Diet
Chapter 14
The Owner’s Manual Workout
Chapter 15
YOU: The Owner’s Manual FAQs
Searchable Terms
About the Authors
Copyright
About the Publisher
Acknowledgments
Lisa, Gary, and Ted made this book possible—and much more fun. While it may
be unusual to say that the hours of book research and writing were as much fun
as a party, we often felt that they were. Each delivered what they promised, when
they promised it. Lisa always made us remember the stronger gender, helped
redirect us toward a more upbeat, hip book, and pushed for Ted as our
collaborator. Ted has a remarkable ability to embrace complex medical topics
and make them fun; when he said something would be done, it was. We could
not be bigger fans and admirers of his remarkable talents. Gary’s off-the-beaten-
track genius came to life with stunning pictures that made us work even harder
to match his creativity. Our agent Candice Fuhrman’s level head and insightful
comments and negotiations brought this book to life.
We also want to thank the group at HarperCollins who keep believing in us,
and who are just great to work with: Shelby Meizlik and especially Kathryn
Huck—she made herself available and is clearly a rising star.
We also want to thank the many patients and the thousands of people who sent
questions, notes, cards, and e-mails that inspired many of the thoughts in this
book, and, of course, the FAQs. We now receive eight hundred thank-you e-
mails a day on our Web site (www.RealAge.com/youdocs). Nothing could
motivate us more. Thank you.
Joel Harper provided the inspiration and perspiration for the new workouts
added in this edition—we are appreciative and younger due to his additions.
Finally, we wish to express our gratitude for the many hours of work he
created, the great friend who brought us together—Craig Wynett. Besides being
a world-class wit, Craig has a remarkable grasp of what the world needs that
made him the mentor of many others before us. He took the time to connect the
dots that we could not envision and provided advice that helped shape the
direction of our book. Please blame him if you are unhappy with your purchase.
Mike’s Acknowledgments
I am grateful to the many other people who did not discard the e-mails asking
them for help. Dr. Jon Walters, a physician who doubles as a home makeover
expert, seemed to find time to read as he drove from Pittsburgh to Cleveland and
back again to teach us how to make the metaphors appropriate for both the home
repairman and the health care professional (if you were driven off the road
between Pittsburgh and Cleveland, blame us). He also contributed significantly
to the science, especially in the sex chapter. The family trio of Dr. Axel Goetz,
Anka Goetz, and Margarthe Goetz also merits special thanks for their critical
review of the science, the artistry, and the style of the book chapter by chapter. I
also want to thank Debbie Schwinn, MD, PhD, of UW, Seattle; Jeff Watson,
DDS; John Hoepner, MD; John Campodonico; Sydney Unobskey; Jim Graham;
Chas Brendler, MD; Roz Wattell; Marcie Anthone; Kandi Amelon; Jennifer
Plant; Linda DeFrancisco; and Irwin Davis, who each took red pen to more than
one chapter. Ruth Klein made the diet chapter easier to follow with her revisions.
I also need to thank Tracy Hafen, who taught me a magnificent amount about
exercise; Sukie Miller and Anita Shreve, for saying the early chapters were just
what they wanted to read; the many gerontologists and internists who read
sections of the book for accuracy; others on the RealAge team who validate and
verify the content and contributed their expertise to the book, including the many
who contributed recipes, such as Rich Tramonte and Gale Gand of Tru in
Chicago; John La Puma, who taught me an amazing amount about cooking and
nutrition, and collaboration; the staff of Rick Bayless’s restaurants; Dan Zakri,
and the chefs at the Kendall College of Nutrition in Chicago, who created many
of the recipes; Shivani Chadha and Kate Poneta, the research associates who
worked tirelessly to analyze the nutrients and calculate the RealAge effect of
each recipe; especially Donna Szymanski (she must have incredible patience—
she taught me how to cook, and she cooked every recipe we tested—over 350—
at least three times); and our tasters, especially the Wattels of Lettuce Entertain
You.
I also want to acknowledge the passion and tough love from the staff of the
Center for Partnership Medicine at Northwestern Memorial Hospital in Chicago,
who encouraged the goals of RealAge and You: The Owner’s Manual, especially
Dan Dermann, MD; Drew Palumbo; and Dean Harrison. And my partners, who
allowed me the time to complete the work: Aaron Gerber, MD, Mike Kessel, and
Jane Spinner; and others who encouraged the work, including Enrico Camporesi,
Chris Fey, Laura Hand, Joel Delmonico, Jessie Dylan, Peter Uva, and Donna
Gould.
I want to especially acknowledge my colleagues at the Cleveland Clinic: Drs.
Toby Cosgrove, Joe Hahn, Bridget Duffy, and Richard Lang. It is no accident
that the clinic has been rated number one in cardiac care for thirteen years in a
row (even Mehmet trained here). Eileen Sheil, Mike O’Donnell, David Strand,
Claire and Jim Young, Jim Blazer, and Paul Matsen make wellness a priority
every day.
Anne-Marie Ruthrauff, Michelle Lewis, Candy Lawrence, and Beth Grubb
each deserves special thanks, as do some RealAge partners: Martin Rom and
Charlie Silver; Arline McDonald, Tate Erlinger, Linda Van Horne, Carl Peck,
Sally Kim, Mark Rudberg, Mike Parzen, and especially Keith Roach; and
Harriet Imrey, the scientific partners (in addition to Axel Goetz) in the process of
evaluating the data and scientific content of RealAge. I would feel as if I needed
to do forty-eight minutes more on an exercise bike every day if I didn’t
acknowledge that Diane Reverand told me “not to worry about offending
medical colleagues—as long as the science was solid, they would understand
you were trying to motivate the readers to understand they could control their
own health and were responsible for doing so and for enjoying the extra energy
and vitality.”

I cannot thank my wife, Nancy, enough for her constant love, encouragement,
and support, and our children, Jeffrey and Jennifer, for their help, understanding,
and patience. They read this book and used their scientific expertise in critical
reading to ensure the content was an accurate representation of what we
intended.
I hope and believe this book will help YOU to take control of your body. That
would be the best reward any physician could want.

Mehmet’s Acknowledgments
Some of the concepts for the book came from Second Opinion with Dr. Oz, a
Discovery Channel series that helped viewers become world experts on their
bodies. The vision and opportunity for this program came from my lifelong
friend Billy Campbell. Together with his wonderful team, including Clark “Bust
Through the Clutter” Bunting, Tomi Landis, Jim Berger, Janice Jensen, Lisa
Tucker, and of course my executive producer wife, Lisa, we created content that
became worthy of this book. Many of the finer concepts have been matured with
the Discovery Health team, including Eileen O’Neil, Donald Thoms, John
Grassie, Erica Green, and John Greco. Mark Twain quipped, “If I had more time,
I would have made it shorter.” My colleagues at New York–Presbyterian
Columbia University Medical Center helped me carve out the time needed to
write as efficiently as needed for this “owner’s manual,” especially Eric Rose,
Craig Smith, Yoshifuma Naka, Mike Argenziano, Henry Spotnitz, Barry Esrig,
Alan Stewart, and the other superb surgeons on our team. The physician’s
assistants, especially Laura Baer, and nurses in the OR led by Flora Wang, ICU
led by Majella Venturanza, and floor led by Eumne Shim show me frontline
healing daily. Lidia Nieves, Michelle Washburn, and Diane Amato either
organized my schedule so that no moment could be wasted or advised me wisely
so I could slave over the book.
Thanks to all my physician colleagues in other specialties who provided
content either through the show or by providing feedback on our writing: Herb
Pardes, Paul Simonelli, Silviu Itescu, Jay Lombard, Scott Forman, Bill Levine,
Ian Storper, Joel Fuhrman, Stephen Halpert, Jonathan LaPook, Rob Abel,
Benjamin Lewis, Eric Seamon, Hilda Hutcherson, Mitch Gaynor, Pam Peeke,
Dean Ornish, Nancy Snyderman, Ridwan Shapsig, McHenry Lee, Ernie April,
Linda Vahdat, Christy Mack, Jane Buckle, Jeffrey Ahn, Alan and Vincent Chow,
Joel Ernst, Lisa Saiman, and Jim Garza.

Thanks also to the very supportive public affairs group at New York-
Presbyterian, including Bryan Dotson, Alicia Park, and Myna Manners, who
have taught me to stay on message. Ivan Kronenfeld provided sage advice to
focus our efforts.
My parents-in-law, Gerald and Emily Jane Lemole, bring wisdom into our
family’s life daily and are role models to me. Their insights into medicine and
healing, especially in the micronutrient and dietary recommendations, brought
this book into focus. Finally, thanks to Mustafa and Suna Oz for making and
inspiring me.