ii

Copyright .................................................................................................................................................... iv

Legal Disclaimer .......................................................................................................................................... v

Introduction ................................................................................................................................................. 2

The Truth About Aging ............................................................................................................................... 4

Introduction ............................................................................................................................................. 4

What Causes You To Age ......................................................................................................................... 4

Age Reversing Diet ..................................................................................................................................... 8

Introduction ............................................................................................................................................. 8

Eat Organic! .............................................................................................................................................. 8

Green Drinks and…. .................................................................................................................................. 9

Whole-Food Plant Based Diet ................................................................................................................ 10

Must Have Meat Eaters ......................................................................................................................... 10

Importance of Hydration ........................................................................................................................... 12

How Much Water Is Enough? ................................................................................................................ 12

The Best Water To Drink ........................................................................................................................ 13

Cleansing For Youth ................................................................................................................................. 16

9 Day Liver Flush .................................................................................................................................... 16

7 Day Fresh Fruit Cleanse ....................................................................................................................... 19

Sleep & Emotional Well Being ................................................................................................................. 21

Sleep and Emotional Well Being ............................................................................................................ 21

Improving Your Skin ................................................................................................................................. 23

Introduction ........................................................................................................................................... 23

So What Exactly Is Your Skin? ................................................................................................................ 23

What Really Is A Wrinkle Anyway? ........................................................................................................ 25

Blemishes, Freckles and Age Spots ........................................................................................................ 26

Understanding Acne ............................................................................................................................... 27

Cleansing & Beautifying ......................................................................................................................... 28

Improving Your Hair .................................................................................................................................. 33

Introduction ........................................................................................................................................... 33

Slowing The Growth Of Grey.................................................................................................................. 33

iii

Grey Overload ........................................................................................................................................ 34

Balding & Thinning Hair ......................................................................................................................... 35

Improving Your Body ................................................................................................................................ 37

Daily Exercises ........................................................................................................................................ 37

Natural Ways To Increase Testosterone ................................................................................................. 41

Natural Ways To Increase Testosterone ................................................................................................ 41

Conclusion ................................................................................................................................................. 45

iv

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v

Legal Disclaimer

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2

Chapter 1 Introduction

Each day, we wake and look at ourselves in the mirror. The question is, are we happy with the

reflection we see staring back at us? Before you’ve even finished reading this sentence, some

of you have already flat out answered a quick “NO”, while others may be content with their

overall appearance, yet have some flaws or imperfections here and there that they’d like to

improve.

The information contained in this book may very well alter how you view yourself in the mirror,

and it will provide you with a wealth of knowledge about the steps you can take in order to

achieve the changes you are looking for, as well as learn how your face can share a world of

empowering information about what is happening inside of your body.

After you have read this book, you will understand the hidden messages that your face has

been giving you which you weren’t able to recognize before. You will learn simple and effective

steps that will change your life and make you look and feel years younger naturally; all without

the use of harmful chemicals and creams and pills.

It all starts with change, and although change can be difficult for some, it’s not impossible. We

have to want, desire, and have the willpower to accept and make it happen if we are to reap the

reward at the end. As humans, we tend to resist change and prefer to accept what we are used

to or what is considered “normal” to us. That being said, if you are reading this book, it’s the first

step in being well on your way to making and accepting that change. If you decide to use this

book as your guide and embrace the methods and steps within this book, you will not only

physically take 10 or more years off your appearance but you will feel absolutely amazing

inside!

Our appearance in general, is typically a primary focus not only to ourselves but how we believe

others view us as well. It’s time that we all have the ability to understand and listen to what our

bodies are telling us about our overall health, wellbeing and appearance, and I am going to help

you learn. When we pay attention to our appearance and alternatively chose natural means to

perfect or enhance our looks, our overall health in general is also improved by using those same

methods.

3

Note: Reversing the age process is dependent on certain factors such as

age and genetics.

What we consider to be predetermined factors of aging that are inevitable, such as wrinkles,

age spots or acne, is actually our body’s way of speaking to us, and providing early warning

signs about what is really happening to our immune system inside. In essence, our vanity has

the ability to motivate us to act on the changes we witness happening before our eyes, and in

doing so with natural remedies, we are rewarded with better health and radiant beauty.

Healthcare workers, plastic surgeons and cosmetic companies will provide hundreds of

solutions to help “correct” or “solve” your issue; notwithstanding the hundreds or even

thousands of dollars that you will end up paying in the end; and there are plenty of people out

there who jump on the bandwagon to join the rest because they have been lead to believe that

one or the other is their only solution.

But do these methods really even work, and for how long? Ingesting pills or slathering on topical

creams overload and damage your body with chemicals and toxins. Plastic surgery fades over

time and always requires costly upkeeps several years down the road, while similar to topical

creams; anti-aging, anti-wrinkle, and blemish fading creams pollute your body with unnatural

chemicals. Why do we continue to do this to ourselves when natural and simple solutions are

all at hand?

In this book, you will find easy and effective ways to either slow down or reverse all the signs of

aging such as wrinkles, blemishes, balding, grey hair and thinning hair, and although you may

never look like you did when you were 16 again, you WILL have the means to let your youth and

beauty shine through once again.

Think about how wonderful you will feel when you hit that high-school or family reunion and all

you hear is how amazing you look and haven’t changed a bit; the happiness you find within

yourself because you are no longer a prisoner of self-conscious feelings; no longer feeling

unattractive or inadequate.

All you need in order to make these changes is with you right now; this book, and your

determination!

4

Chapter 2 The Truth About Aging

Introduction

Every year, both men and woman all over the world spend billions of dollars looking for that

miracle anti-aging cream which will instantly erase fine lines, wrinkles and age spots. It is likely

that even more money is spent on combinations of plastic surgery and Botox injections. (Ouch!)

The truth is, although there are many environmental factors that may accelerate the aging

process; aging starts from the inside out. Learning to take care of your body from the inside is

just as important as protecting it from the outer elements. Ensure that you intake a sufficient

amount of vitamins and minerals in conjunction with maintaining a healthy diet. In doing so, you

have the ability to drastically improve not only your quality of life but you will also slow the aging

process.

What Causes You To Age

Now let’s go over a few key components about what causes you to age faster. Some of them

you may already be aware of, but I’m sure a few may surprise you!

Collagen:

As you age, the amount of collagen your body produces declines. Collagen is needed to keep

elasticity in your skin. Elasticity is your skin’s ability to stretch and return to normal (think of an

elastic band). As we age, our elasticity decreases thus resulting in saggy skin. Unfortunately,

there is not a lot we can do about stopping this from happening altogether, but there are efforts

we can make to help keep our skin tight and taut!

5

Sun Exposure:

We have all heard it, and we should all know it;

an overabundance of sun exposure ages your

appearance drastically by adding wrinkles and

age spots which are caused by UV rays. When

using sunscreen, opt to buy brands that are both

organic and made with all-natural ingredients as

opposed to your “typical” brands, as they contain

many harmful chemicals that will further damage

your skin and your body. Whenever you intend to spend a significant amount of time outdoors,

protect yourself accordingly by wearing lightweight, long sleeve shirts and pants as well as

sunglasses and wide-brimmed hats to keep those UV rays away!

Stress:

Stress is an evil existence for millions of people. Not only does it have a very negative impact in

our overall health, this too increases the aging process in so many ways. The reason for this is,

when we are under a lot of stress, chemicals in our body are released. These “stress chemicals”

then create biological changes which break down your body little by little. Stress also raises

levels of a hormone called cortisol; responsible for increasing oil production, causing acne.

Sleep:

Sleep is vital to one’s health. Stress levels drop to normal while sleeping which gives time for

skin cells to repair and rejuvenate. U.S. studies show that the skin of women who slept poorly

showed accelerated signs of aging by double the average of those who sleep well, and are

slower to recover from damage, such as sunburn.

Researchers have found that those who sleep well by getting at

least 7-8 hours of sleep a night were able to repair skin damage

more quickly.

6

Diet:

Poor diets do far more to your body than you probably realize. Without ingesting a sufficient

amount vitamins and minerals, you dramatically increase your risk of loss of bone mass, a

decrease in lean body tissue, tooth loss, decline in kidney function, dehydration, changes in

gastrointestinal function (which contributes to constipation), thus leading to overall impairment of

nutrient absorption.

Alcohol & Smoking:

There are too many reasons why smoking and alcohol are bad for you and they are both known

causes in making you look years older than you should. Alcohol for one supresses your appetite

and are full of empty calories with absolutely

no nutritional value at all, while smoking

causes yellowing teeth, yellowing skin tone,

and early wrinkles. Many of the chemicals in

cigarettes cause destruction of the collagen

and elastin hence, sagging skin, deeper set

wrinkles, and crow’s feet around the eyes.

You may even suffer from damaged blood

vessels around the eyes.

Facial Expressions:

Believe it or not, repetitive facial expressions can also cause wrinkles! You may think of this as

facial exercises but don’t’ be fooled. Just as smoking discolours and ages you, it is found that

people who have smoked over a period of many years form much deeper lines and wrinkles

around their mouth from the constant motion of inhaling on a cigarette compared to those who

don’t smoke.

7

In order for you to fully benefit from this book, look in the mirror and examine your skin. Study

the surface texture, notice where your fine lines and wrinkles primarily exist; the colour and

firmness. Take a photo every week and begin to notice the changes that have taken place.

Please don’t go crazy attempting overall adjustments in every area that you are unhappy with all

at once. Take the one-step-at-a-time approach; focusing on improving only one area at a time,

and then another once you start seeing results that you are satisfied with.

8

Chapter 3 Age Reversing Diet

Introduction

Eating healthy is much more important than the average personal realizes. Having a balanced

diet which is full of vitamins, minerals and antioxidants do absolute wonders for not only your

entire wellbeing but the effects of eating healthy vs. unhealthy plays a huge role on the effects

of your skin too!

Dr.’s, Dermatologists and Beautician’s will all insist that eating certain foods do not cause acne.

But why wouldn’t they say that? Their source of income is bases on those who are suffering

from skin problems. If they had actually turned around and told everyone that eating healthy

would likely clear up most of their issues, neither they nor the pharmaceutical companies would

profit off of the pills and the creams.

Having a diet filled with high amounts of sugars and fats increases sebum production. Sebum is

an oily secretion found within your sebaceous glands. When you start over producing this oily

substance, your body’s natural reaction is an inflammatory response which then leads to acne,

which leads to scarring and on and on.

The same rule applies to many other skin problems and diseases.

Reap the amazing benefits of having a fruit and veggie based diet!

Eat Organic!

The importance of eating organic is greater than you may realize. Although it is typically a bit

more expensive than your traditionally grown produce it’s definitely worth the extra dollar.

Traditionally grown foods are filled with chemicals and toxins that are terrible for your body and

your skin. Pesticides store themselves in age spots and are difficult for your liver to filter out.

9

Organic produce only contains about 1/3 of the residues that traditionally grown produce

contains. These chemicals are often not removed by your liver, kidneys or lungs which can

overwhelm your immune system causing a variety of cosmetic and health issues. The toxins

deposit themselves into your skin causing age spots or even acne!

Blueberries have 40% more antioxidant capacity than any other berry. Blueberries are also very

high in Vitamin C and help strengthen collagen formation; which as mentioned in Chapter 1, is

very important to maintain your skins elasticity.

These berries are also great for improving circulation and enhancing blood flow. Try adding

these delicious little blue gems to your morning breakfast, eat them alone for a healthy snack

alternative or blend them smoothie style; mixed with yogurt and your other favourite fruits.

Green Drinks and…

I know, I know; when you hear the words “Green Smoothie”

your immediate reaction is to think “Ewww, I can’t possibly

get one of those down”, but let’s face it, leafy greens are

your best bet for in-taking high levels of essential vitamins

and nutrients and they really don’t taste that bad!

What you need to remember is that you are on the path to

a younger looking, more beautiful you. Remember to buy

organic! Organic produce will provide your skin with

phytonutrients which help to neutralize free radicals that may

otherwise damage collagen levels and give you an older

appearance. Adding an array of fruits to your green smoothie

acts as natural sweeteners and pack it with delicious flavour.

Flax seeds, supports collagen formation and aids in reducing

saggy skin.

While Kale has generally become the primary choice of leafy green for these popular green

smoothies and also come in several varieties. Alternatively, you can try other greens such as

bok choy, collard greens, carrot greens, spinach, parsley, beet greens or believe it or not, even

10

broccoli stems! Not only will you be adding additional fiber to your smoothie, (more fiber = more

bowel movements= flushing out your system to more beautiful skin!) but you are getting every

pennies worth from your produce instead of wasting half of it.

Whole-Food Plant Based Diet

By sticking with a plant-based diet, you consume far less fat and far fewer toxins than having a

diet which contains significant meat consumption. Animals ingest toxic chemicals such as

herbicides and pesticides when they eat which in turn become super concentrated in their fatty

tissues. Animal meat then becomes saturated with toxins and offers no fiber to your diet.

Plants have a tremendous amount of fiber which acts as a sponge once it enters your body and

aids in absorbing toxins while keeping them from getting into your skin and turning into age

spots.

Additionally, whole foods are also better for you because processed foods drain your body of

beneficial water and enzymes. Even eating a vegan pizza, because it is processed, takes a

whole lot of water to process while your body has to produce enzymes to digest it and break it

down. Digestion is a very big job for your body, working to gain as many vital nutrients as

possible. Consuming processed foods reduces the efficiency of the system as a whole and

creates more work than necessary.

The energy, water and amino acids your body requires to make up these enzymes could

instead be directed toward keeping your skin blemish and wrinkle free, rather than working to

process that pizza you decided to eat! So remember, whenever you chose to consume

processed foods, you are sacrificing your beauty and youth!

Must Have Meat Eaters

If you absolutely MUST insist that meat be a part of your diet; you will have to follow the

guidelines I have listed below.

1. Ensure that you are drinking even more water than recommended.

11

2. Never, EVER go a day without having a green smoothie. This should be a daily part of

your regimen no matter what!

3. Do not consume both meat and starches (bread, pasta) in the same meal.

4. Instead of bread and pasta, have some potatoes or try some whole grain alternatives

such as brown rice or quinoa. Wait at least two hours and then have your meat.

5. Eat meat between the hours of 10:00 A.M. and 4:00 P.M. as your body’s ability to digest

food and remove the high waste load is at its peak between these hours

6. Because vegetables provide the fiber that absorbs damaging chemicals found in meat,

eat at least four times the volume of vegetables as the meat you are consuming.

Veggies also release the antioxidants that protect your body from the cellular damage

meat causes.

7. As parasites are always present in meat, use heavy spices to neutralize them. Salt and

pepper alone do not do enough to protect you from the effects of eating meat has on

your beauty. Garlic, oregano, cloves, cilantro, cumin, ginger, cayenne pepper and

rosemary are some great recommendations. Don’t be shy and smother your meat with

these spices. Blackened fish and curry goat are both two good examples of natural

neutralization.

8. There is a misconception about the term “lean meat”. In reality, fish, poultry and red

meat all have similar amounts of saturated fat and cholesterol. The high-fat content

constricts arteries for up to 6 hours. Use whole-food based supplementation to reduce

this negative effect on the arteries.

12

Chapter 4 Importance of Hydration

It’s rather amazing to realize that our bodies are made up of 72% water. Just imagine then,

what an impact even the slightest amount of dehydration can do to our body and how it can

reflect our overall appearance.

Our blood is mainly made up of water and is what circulates the nutrients through our body.

Water is also what flushes out all of the toxic chemicals and metabolic waste our bodies

consume. By not consuming enough water, we compromise our non-critical tissues such as the

skin; meaning when you are approximately 5% dehydrated, this may cause your immune

system to reduce blood flow to your skin by a whopping 20% in order to allow your brain or

kidneys to maintain 100% blood flow! With time, evidence of this is proven by wrinkles and

saggy skin.

How Much Water Is Enough?

So exactly how much water do we really need to drink? On average, it’s suggested that we

consume at least 8, 8 oz. glasses of water per day in order to keep our body properly hydrated.

Generally, you should be drinking enough water to

urinate at least 3 to 4 times a day. Start your day

with a glass of water, continuing throughout the day

to drink water 10 minutes prior to a meal or in

between your meals.

Of course we know that drinking excessive amounts

of water throughout the day will lead to several potty

pit-stops; so, if you have a career where washrooms are not readily available throughout the

day, begin drinking once you get home. Keeping in mind, this means you are likely to arise

several times throughout the night but it’s important to note, that your body will adjust to water

consumption and you will find that over time, you won’t constantly be running for the toilet.

13

The Best Water To Drink

Aside from hydrating our body, water also provides us with necessary minerals. As there are

101 different assortments of water on the market to choose from, how do we know which one is

best? There are six basic choices for water, and each of them has their benefits and

disadvantages:

• Spring water

• Mineral water

• Distilled water

• Alkaline water

• Carbon filtered tap water

• Reverse Osmosis water

Spring Water

We believe spring water to be one of the most natural forms of water however, what it really is,

is water before it goes to a treatment plant. Because the water on our planet has been so

polluted, unfortunately this means that trace amounts of heavy metals, pesticides, chemical

waste, dioxins and even parasites are found. During the pre-industrial era, spring water would

ideally have been the best choice as it is mineralized with composited plants.

Mineral Water

Mineral water is water that flows through the earth and has a high density of crystallized

minerals, such as calcium crystals. On the other hand, mineral water may also contain inorganic

forms of minerals which are unusable by the body thus ending up as waste. Those who

regularly consume mineral water have a higher risk of developing arthritis and bone spurs.

Bathing in mineral water on the other hand, is where you will find its true healing power. What

mineral water does, is pull toxins out of the body but before you run out to the spa for a mineral

bath, here’s a little something to take into consideration; spas typically dilute the mineral water

with almost 75% tap water where the healing quality has then become significantly weakened.

14

Distilled Water

Distilled water is actually quite acidic and aggressive. The medical community is dead against

distilled water. After just 3-4 years of consistently drinking distilled water, you run the risk of

getting osteoporosis, cavities and weakened blood vessels.

Distilled water is first boiled, and it is the steam which is then condensed and filtered. Purified

water molecules are chemically aggressive by nature. So why would I recommend drinking

distilled water you ask? It is the aggressive nature of distilled water that can mobilize toxins in

the body the same as it mobilizes toxins out of the body. Additionally, studies show that distilled

water has the ability to mobilize encrusted waste from the joints in arthritic patients. The acidity

in distilled water can be lowered by simply adding a squeeze of fresh lemon.

You will be able to replenish the loss of minerals from the body fortunately for the month or so

that you are focusing on your beauty regime. Remember, it takes several years of consuming

distilled water on a regular basis before you may develop osteoporosis or cavities. If you already

suffer from weakened bones or are concerned about mineral loss, all you have to do is add

extra mineral supplements to your diet.

It is recommended to use liquid brands which contain at least 30 minerals; ideally 78 minerals

are best. 2 tablespoons should be adequate however, those suffering with less bone density,

should aim to consume ¼ to ½ cup of minerals daily.

Alkaline Water

Drinking Alkaline water may compensate for those who have a diet that is rich in both animal

products and processed food, all of which overwhelm your body’s own ability to regulate the

acidity and alkaline balance. The downside to drinking alkaline water is that you may feel great

for the first 3-4 days, but this will not aid in enhancing your beauty.

Using alkaline drops will change the pH levels and may be appreciated by your body’s

enzymatic machinery for a few days, but after a while the toxins in the water and diet will return

things to status quo.

15

Carbon Filtered Tap Water

As there are so many pollutants in our water this method is quite frankly, not sophisticated

enough to filter out enough of them and in turn, is not your best solution for water consumption.

Reverse Osmosis Water

Similar to distilled water, reverse osmosis water is again, acidic and aggressive yet otherwise

very clean water to consume. This is likely to be the more practical, long term and affordable

choice. There are several appliances on the market today which give you the ability to reverse

osmosis your own water right at home. It is by far, a less expensive solution to having

distillation equipment installed in your home or purchasing bottled distilled water from the store.

16

Note: In order to minimize detoxification symptoms while performing a liver flush,

please ensure that you are well hydrated and maintain a WFPB (whole-food plant

based) beauty diet prior to starting your liver flush.

Chapter 5 Cleansing For Youth

As women, we desire a smooth, satiny, age-spot free complexion. Clearer, more radiant skin

can be achieved by ridding our body of toxins, and in order to attain this, we need to be

aggressive in doing so.

9 Day Liver Flush

A liver flush is one way you can eradicate those nasty toxins from your body. The healthy

benefit from doing a liver flush is by cleansing your congested liver which then allows your liver

to filter your bloody more thoroughly. This allows your liver to do a much better job at removing

chemicals which cause age spots. It also drastically reduces the amount of antioxidants our

bodies need in order to neutralize these chemicals, thus allowing the antioxidants to direct their

attention to where they are needed most; bringing forth more beautiful skin.

A thorough liver flush is a 9 day process which takes time and should not be rushed. I know you

are probably thinking “9 days!?”, but as I mentioned earlier, we need to be aggressive to

achieve the results we are looking for. In order to minimize discomfort and maximize the

benefit, the steps I have listed below should be done with care and effort.

Days 1 through 4

Drink ½ to 1 gallon of organic apple juice every day. Apple juice aids in softening stones; hard

irregular stones can hurt to pass. Ideally, eating very light is the best way to go; stick to raw

17

fruits and veggies or if you choose, you may fast on apple juice altogether through days 1 to 4.

In addition, if you wish, you can take malic acid (magnesium malate) supplements 2 to 3 times

daily should you find it difficult to consume such amounts of apple juice.

Day 5

Start your morning by eating raw veggies only, and drink water in the afternoon. In the evening,

around 6:00 pm, mix 1 tablespoon of Epsom salt, mix with a pint of water and consume. Repeat

this again around 9:00 pm. The combination of eating raw veggies and drinking the Epsom salts

helps to clear your intestines so that old stool gets out of the way. Bile and waste are then able

to flow freely from your liver to your intestines.

If you decide to skip this step, it will cause your bile to go backwards up into your esophagus

(also known as your food pipe) and in turn, you will experience a rather displeasing taste in your

mouth. Bile will the get reabsorbed by your liver before it moves into your intestines. By

skipping this step, you will have destroyed all of the hard work you’ve done in the first 4 days of

your liver flush.

Day 6

This day will be a bit more trying. First, you will fast with water. At 3:00 p.m., repeat the Epsom

salt mixture as you did on day 5. At 6:00 p.m. take 2 to 4 tablespoons of olive oil and then 2

tablespoons of lemon juice. Repeat this procedure every 15 minutes until you have consumed

a total of 8 doses. I can almost guarantee that taking the last few doses will be hard for you to

get down and you will likely feel a bit queasy but again, just remember, beauty and youth is

what you are trying to accomplish; aggressively!

What taking the olive oil does, is stimulates your gallbladder to contract and release bile. Once

your liver has absorbed the oil, it flushes out chemical and biological waste products from your

bile ducts. These substances are then released into your intestines. In the event that you have

stool in your intestines which blocks the bile from moving forward, it will travel backward causing

nausea, vomiting and again, a nasty taste.

18

If this happens, take some lemon juice as this will remove any foul tastes you may be

experiencing and assist in directing your intestines in the proper direction.

Once you have completed the above, call it an early night and go to bed. Lay on your right side.

During this time, you will probably feel as though there are soft pebbles rolling around in your

liver (located under your right rib cage). This is the effect of the olive oil loosening the waste that

has built up in your bile ducts. At some point in the night, you wake up with the urge to have a

bowel movement. When you see some stone-like debris, do not be alarmed; this is the

reminiscence of waste that has come out of your liver painlessly.

Day 7

When you wake up, enjoy another glass of 1 tablespoon of Epsom salt mixed in a pint of water.

You are likely to again pass more debris. For the rest of the day, fast with any type(s) of organic

juice you wish.

Day 8

Today, you can finally take in a little more substance; eat as much fresh, raw fruits and

vegetables you can handle. Just try not to over indulge.

Day 9

On your final day of the liver flush, you can consume both raw and steamed vegetables as well

as plenty of fruits.

19

7 Day Fresh Fruit Cleanse

Fruit cleansing has become increasing popular amongst those looking to rid their body of harsh

chemicals and toxins. If you are looking for a less aggressive way to cleanse your system, then

the 7 day fruit cleanse is a great alternative to the liver flush.

What this does is provide you with a

plethora of antioxidants and essential

vitamins and minerals. Fruit cleansing

gives your body a rest from heavy,

processed foods and allows your

digestive system to detoxify and rid

itself of toxins and built up waste. To

optimize your results, ensure that you

are choosing organic fruits. Certain

organic fruits may not be readily

available certain times of the year, so if you find you are having a difficult time locating organics,

go ahead and purchase non-organic’s, just make sure that you try to consume as many

organics as possible.

You are welcome (and even encouraged) to eat as much as you want for breakfast, lunch and

dinner; this helps relieve constant feelings of hunger. I find that drinking a smoothie made up of

water, ice and banana (as well as any other fruits you desire) first thing in the morning to

actually be quite satisfying. If you find that you are feeling hungry often between meals, you

may want to take that route and fill your tummy with a smoothie for some bulk, which also helps

to change it up a little.

Due to the amount of water, vitamins and minerals you will consume, you will find that your

energy levels and mental clarity will increase. Family, friends and co-workers will notice the

changes so much so, that they will be complimenting you on the recent glow that you have

started to emanate.

A few things that you really need to keep in mind and may want to prep for before you decide to

take on the 7 day fruit cleanse, is that during this time it is essential to avoid any amount of

caffeine, sweeteners, alcohol and smoking. Rather than cutting yourself off cold-turkey from

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your daily coffee and suffering the effects of caffeine or smoking withdrawals, try weaning

yourself off a week or two prior to starting your fresh fruit cleanse. Not only will you be making

the cleanse transition easier for you, you may even be successful at quitting smoking altogether;

which we know wreaks havoc on your health, beauty and youth!

Fruit Juice cleanses have also become increasingly popular but can be rather expensive to do;

anywhere from $70 to $100 per day! If this is the ideal route for you, I would suggest you go out

and buy yourself a juicer. There are a wide variety of great juicers on the market today and in

the long run, you will save yourself a ton of money and have it readily available for the next time

you decide to do your next cleanse.

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Chapter 6 Sleep & Emotional Well Being

Twinkle, twinkle, little star… Ahhh… The joy of sleep. Unfortunately due to our busy lives, so

many of us are not able to indulge in our recommended daily dose of 7 to 9 hours of sleep a

night. Sleep is not only crucial to your overall wellbeing, but by getting the proper amount of Z’s,

it helps your body rejuvenate; meaning an overall more rested, and youthful appearance.

Sleep and Emotional Well Being

When you sleep, your body helps to let go of negative emotions. If you pay attention, you will

often notice that if you’ve had an exceptionally “bad day”, once you wake up the next morning,

you feel much better. The resilience of your emotional state after a good night sleep is reflected

in your skin. This is not to say that even with a good night’s sleep you’ll wake up looking like a

million bucks after a night of partying of course.

Sleep is your body’s way of emotionally and

physically cleansing itself of life’s daily stresses

and events. When you are eating a healthy

diet, are well hydrated and exercising regularly,

you naturally sleep better than someone who

doesn’t. In reality, when your body is

overloaded with toxins it can actually cause

insomnia, and we all know how miserable we

look and feel in the morning after a terrible night’s sleep.

In theory, it is actually more beneficial for you to go to bed at 9:00 P.M. at night and wake up at

5:00 A.M. than it is to go to bed at 1:00 A.M. and wake up at 9:00 A.M. This is because each

hour of sleep you are able to get before midnight is worth 2 hours of sleep after midnight. This

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can be difficult to achieve of course as not everyone has the ability to set their schedules

according to this method, however if you can, even better!

In the event that you should find yourself short on sleep, it is important to make time to do some

catching up. So, if you find that you have lost 5,8 or even 12 hours of sleep during the week,

either try to take naps whenever possible or sleep away those extra hours on the weekend to

make up for it.

Sleep truly is a wonderful thing. That being said, it’s also very important to note that regularly

practicing relaxation or spiritual techniques are also important to one’s overall wellbeing.

Meditation, yoga or writing in a daily journal are but just a few fabulous ways to ease the mind

and manage the stresses that take a toll on our overall wellbeing. Negative emotions weigh you

down, and although you may not physically see it for yourself, others will notice. Continuously

feeling anger, resentment, hostility or grief does serious damage to your health overall and add

unwanted wrinkles to your face.

All in all, ensure that you try your very best to get a good night’s sleep and do what you can to

eliminate stress in your life. Your body, mind and appearance will surely thank you for it in the

long run!

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Chapter 7 Improving Your Skin

Introduction

Wrinkles, blemishes and age spots… The list goes on, and whether you are a man or a woman,

we all get them alike. The only difference is that men and women view beauty and youthfulness

in separate ways. Men generally desire a more rugged and macho appearance and have a

tendency to think of their wrinkles as character lines whereas women on the other hand want

flawless, smooth, porcelain type skin and cringe at even the smallest line or imperfection.

What I talk about in this chapter does not give you solutions to rid these imperfections from your

face instantly over-night, but you also won’t have to spend hundreds of dollars on over-priced

creams, and wait months to see any noticeable changes in your appearance.

First, things first; I really don’t want to sound like a broken record here, but I need you to

understand just how important eating healthy really is and the benefits that are gained in doing

so and I say this to you from both personal experience and by witnessing friends and family

alike. When you maintain a raw fruit and veggie diet, you will see a noticeable reduction of fine

lines, wrinkles, and blemishes. You will exuberate confidence and feel so happy about the

changes in your appearance and within just a couple of months, everyone around you will tell

you that you are almost unrecognizable from what you looked like only a short while ago.

So What Exactly Is Your Skin?

Skin is one of the largest organs on your body, covering 12-20 square feet of surface area. It

can reflect beauty and it can reflect emotion. You may turn red with embarrassment or turn pale

when you are fearful. Skin secretes pheromones, which are odors that attract the opposite sex

and also provide a sense of comfort and relaxation. Your skin has the ability to regulate

temperature; sweating to cool the body or contracting to retain heat (goose-bumps) and offer

protection from the environment.

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Skin is damaged by toxins and nourished by food. Toxins include the by-products of normal

biological activity as well as chemicals we ingest from either eating or the environment around

us. Our skin reflects how efficiently our body supplies nutrients and how efficiently waste is

being removed. Our skin is a reflection of both what we eat and what we do not eat.

You will soon learn that a reading of our internal organs can be determined simply by looking at

your face. Overall, your skin doesn’t just reflect our physical health but also our emotional,

mental and spiritual health as well. If given the proper attention, beautiful skin can actually be

obtained rather quickly as our skin exfoliates and replaces itself approximately every twenty-

seven days.

In order to get a better understanding of how to obtain beautiful, youthful skin, you need to

understand the properties of the skin. While it is true of blood, that we should maintain an

alkaline environment for our body, our skin is actually naturally acidic on the surface already.

One of the ways that our bodies maintain an internally alkaline environment is by displacing acid

to the skin. What the acid does is form a protective, waterproof barrier for the skin and if you eat

a whole-food, plant-based beauty diet, the acid on the skin forms a protective, clear layer called

the “acid mantle”.

Furthermore, much of your skin contains hair follicles which are nurtured by your sebaceous

glands. These glands secrete a fatty substance called “sebum”. Sebum is made up of about

60% of triglycerides and free fatty acids. It is the oily sebum mixed together with acidic

perspiration from your sweat glands which create the acid mantle.

There are a variety of ways in which the acid mantle provides protective functions to your skin:

• It serves as a protective layer to your skin by preventing fungi and bacteria from growing.

• It aids in retaining moisture which gives you a smooth and healthy glow.

• It protects your skin from nature’s elements such as the wind and the sun.

• It gives both your skin and your hair a waterproof layer.

As you may very well be wondering, why is it important to understand all of this? Let me explain.

Knowledge is power and it’s beneficial to understand that your skin is already naturally acidic,

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and what you use on your skin plays a significant role in the overall appearance of your skin.

Soaps are generally quite alkaline, so when you cleanse your face or body with soap, you are

overwhelming your skin and literally stripping it of its protective layer, the acid mantle. As a

result, moisture is then free to evaporate from you skin and allows your skin cells to shrivel up,

thus causing what we don’t want, wrinkles! But fear not! I will later go further into detail about

the best way to cleanse and nourish your skin.

What Really Is A Wrinkle Anyway?

As I previously mentioned, when you cleanse your skin with soap, it depletes your acid mantle.

Your skin cells then shrivel up due to the loss of moisture and do not line up as they should;

much like misaligned teeth. As light hits the surface of dried up skin, you will see wrinkles.

Occasionally, the skin cells break and form a large pore. Unfortunately overtime, as we age we

notice more large pores and wrinkles develop on our skin. Dehydration is typically the primary

cause for this, using soap being the second.

Although increasing your water intake will help some, it

will not bring dramatic effects alone. You also have to

ensure that you prevent moisture loss from your skin by

restoring its waterproof layer. In doing so, you it will keep

the moisture in your skin and prevent new wrinkles from

forming.

Those ugly deeper wrinkles and saggy skin form due to defects in the dermal layer of the skin.

This is where collagen comes in; as I discussed briefly in the first chapter. The dermis layer is

where collagen that supports the skin is found. Collagen is sensitive to one’s nutritional status

and if you do not consume enough phytonutrients (plant nutrients) such as vitamins, minerals

and antioxidants along with essential fatty acids, your skin loses the fullness and firmness that

youthful skin has and in time, deeper wrinkles develop and set in; yet another reason why

maintaining a healthy, planet-based diet is so vital to one’s health.

If throughout most of your life you have eaten a poor diet, as we age it becomes more difficult

for our intestines to absorb nutrients the way they should and the result; wrinkles, age spots and

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blemishes. Having a poor diet changes your entire intestinal environment and in turn, the

valuable nutrients responsible for maintaining beautiful skin are no longer being absorbed.

Another misconception we have about wrinkles is that they are inevitable and are expected to

show up as we age. This is simply untrue. Our diet, whether it is good or bad, changes our

physiology. As humans, we are not programmed to change as we age but rather it is a direct

result of how we chose to eat that is reflected as time passes. In knowing this, you now have the

power and control to improve your diet and bring out that beautiful complexion no matter what

your age.

Blemishes, Freckles and Age Spots

A blood supply flows through the first epidermal layer of your skins cells, and when your body

has a high amount of waste in your blood, it deposits that waste right under the top layers of

skin cells (the epidermis). This is what we know to be “age spots” or otherwise known as

“freckles” or “blemishes”. The constant depositing of toxins under the epidermal layer definitely

takes its toll on your skin, and believe it or not, another result of the effects of this constant build

up… wait for it….skin tags! This happens when the waste builds and builds until lumps have

formed.

Your body deposits these wastes in your skin because the

organs used for toxic waste removal (liver, kidney, lungs,

and sweat glands) are overworked and undernourished

and therefore, your intestines are no longer able to

properly remove them from your body. The waste then

accumulates in your blood and eventually deposits itself

into an organ. When that organ is your skin, it’s called an

“age spot”.

Let me give you an example; preservatives, artificial sweeteners, flavours and pesticides all

challenge the liver. Once your liver is no longer able to deal with overwhelming amounts of

these toxins, they stay in the blood. The blood then carries these toxins into your skin where

they deposit themselves and show up as age spots.

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If you find that you suffer from far more age spots than you desire, and are determined enough

to get rid of them, I have good news; you can rid yourself of those suckers and flush them down

the toilet by doing a liver flush. I know, I know… you’re thinking “that dreadful liver flush”… But

remember, aggressive measures = beautiful skin!

Understanding Acne

We tend to believe that acne predominately affects the young; those going through puberty, and

while this many generally be the case, many adults suffer from acne as well. While we all find

acne to be an unsightly nuisance, it is actually your body’s way of protecting your vital organs

from harm. Your body deposits toxins and wastes in the sebaceous glands where they

eventually become clogged and then expand into a white-head, black-head, or a mountainous

red cyst. In order to clear your skin, you need to understand that it is important to treat the

underlying cause of acne, which can be achieved by either removing waste from your blood or

to avoid putting these wastes into your blood to begin with. Dr.’s are quick to prescribe pills

and/or creams to treat acne cases however, all this does is trick your body by directing wastes

and toxins into organs such as your liver, kidney or brain instead of your skin, which explains

the very serious and occasionally fatal side effects of common acne therapies.

Having a substantial amount of bacteria, animal proteins and animal fats in your body can result

in acne flair ups. Consuming milk regularly causes acne. Drinking soda pop feeds bacteria and

worsens acne. Rest assure, acne is not caused from person to person contact, nor does it

spread from one part of your face or body to another, it is simply an overabundance of toxins

which have built up in your blood stream and have deposited itself into your sebaceous glands

under your skin. Because most everyone believes the misconception that eating certain foods

does not cause acne, more and more people go about eating what they want thinking that it will

not affect them and in truth, it absolutely does! So if you consistently eat a diet that is filled with

greasy burgers, fries and pizza or sugar-filled cookies, cakes and ice-cream, you are sure to

keep those ugly bumps appearing far more often than you wish.

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Cleansing & Beautifying

You’ve managed to do your very best to regain your beauty and youth by switching to a whole

food plant based diet, keep yourself well hydrated and enjoy your daily green smoothie. Results

have now become apparent, but you want to take it up a notch or two; facials! Facials are a

phenomenal way to enhance the look, tone and texture of your skin and are so easy to do. This

doesn’t mean you have to run out to the spa and spend a ton of money either. Facials can be

done at home with items you probably already have in your fridge or pantry!

The rule to facials applies much like the rules to eating; chemicals that you put into your mouth

are then absorbed into your blood stream and end up in your skin where they deposit, as does

what you put on your face, because your face absorbs materials just as if you had eaten it.

When you put chemicals on your skin, they are absorbed by your skin cells, into your blood and

then passed throughout your body. Some chemicals enter the skin immediately which create

age spots and/or blemishes and in turn, will worsen your skin which you have worked so hard to

improve. For women, makeup especially is a huge problem for your skin and damages your skin

so much so that you wouldn’t even think twice about leaving the house with a naked face.

If you feel that you must wear makeup, purchase your makeup from health food stores. The

ingredients found in most makeup from health food stores contain natural, edible products that

will not harm or damage your skin like the typical, chemical filled products you find in

department and drug stores. Granted, it will likely take a little more out of your wallet but your

skin will appreciate it.

Prior to doing a facial, remove all traces of makeup. Applying castor oil to a cotton pad or soft

cloth will gently wipe makeup away.

Youth Miracle Facial

Here you will find a list and explanation of the ingredients used for your facial, which are all

edible and contain valuable nutrients your skin will love.

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Vitamin C helps kill nasty bacteria on your skin and breaks up sebum – the greasy, waxy

deposits. Scientific studies also show that it enhances collagen production and repair when

applied topically. Using vitamin C will reduce fine lines, wrinkles and age spots.

Rice bran contains B vitamins, minerals and other fiber which is

beneficial to your skin. The rough texture from the fiber exfoliates

dead skins cells, diminishes blemishes on your skin while removing

sebum waste which was loosened by the vitamin C treatment. Rice

bran removes old, dead skin cells while nourishing your skin with

vitamins, B, E, and other vital minerals. Using rice bran plumps up your skin cells which make

wrinkles much less apparent. Every time you do a facial, wrinkles will fade and that youthful

glow is restored.

Lemon soaks up toxins like a sponge and bioflavonoids are absorbed. It fortifies your skin cells,

making them less frail and more resilient. Lemon also has a bleaching effect on age spots and

acne while acting as an astringent which brings your skin cells

closer together. Toxins and wastes are then pulled out as a result

of the vitamin C and rice bran treatment where the lemon then

“seals” your pores. The effects of using lemon for acne treatment

have also proven beneficial.

Grapeseed oil (recommended to use jojoba oil in place of grapeseed oil if you are over 40) is

used as a moisturizer for your skin and relieves the tightness left behind from the lemon

treatment and preserves the silky, toned surface you have now attained.

What you will need:

• 1 washcloth

• Warm water

• 1 elastic band or bandana (to keep hair out of your face)

• Liquid vitamin C

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• 1 tbsp. rice bran

• 1 lemon cut into wedges slightly squeezed of juice

• 2 tbsp. of organic grapeseed oil (jojoba if you are 40+)

To apply the facial:

• Pull hair back with your elastic or bandana

• Gently rub the vitamin C over your face and neck, ensuring you avoid your eyes. Wait

approximately 1 to 5 minutes before moving to the next step

• Mix the rice bran with about 2 tbsp. of warm water to make a paste. Wait about 1 to 2

minutes for the paste to soften as it will be gentler on your skin. You are not required to

rinse the vitamin c treatment before you apply the rice bran to your skin. As your rub the

paste on your skin, gently massage to exfoliate and nourish your skin. Rub less over the

more sensitive areas such as your forehead and cheeks. Let the paste sit for 5-10

minutes.

• Squeeze out the juice from the lemon and press the pulp against your skin using circular

motions. You will start to notice a tingling sensation. This tingling is the astringent action

of the lemon tightening your skin and removing wrinkles. Take your time doing this. Let

the lemon sit for 3 to 5 minutes. If you feel that your wrinkles are more deep set, you

may choose to leave the lemon on your face overnight. Use the edge of the lemon to act

as a `razor`, and remove the rice bran from your face Take caution when doing so as

essential oils will be released from your skin and may cause an irritation to your skin.

• Once you have soaked your wash cloth in very warm water, squeeze out most of the

water and then place it over your face. Press the washcloth gently on your face and let it

sit until it cools. Use the damp cloth to then remove the lemon pulp and rice bran

particles from your face. Rinse out the washcloth in warm water and wipe gently once

again. You may need to repeat several times until all traces of the rice bran and lemon

are removed from your face.

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• Finish off by putting a few drops of grapeseed or jojoba oil into your hands and spread it

across your face. You may think that because it is oil, it will clog your pore but in fact it

will not because they have already been sealed by the astringent of the lemon. Use a

clean, dry towel to blot off any excess oil.

You may do a facial safely once a day for about a week, cutting back to once or twice a

week to maintain thereafter. If you find that you are experiencing some discomfort afterward,

wait for two days until you repeat the facial again or skip the step that you find causes the

discomfort.

Facial Fast Track

We often don’t find much extra time in the morning so if you are unable to conduct a full facial in

the morning but need a quick solution, then wipe your face down with a warm damp cloth, apply

the organic oil to your skin, wipe off any excess oil and go! If you have a bit of extra time, do

any one of the above steps before you do the rinse and oil; either the vitamin C, rice bran or

lemon wedge treatment.

Dry Skin: If dry skin is your issue and you do not suffer from acne or skin infections, you can

use avocado instead of organic oil. Rub the oily green part next to the avocado skin on your

face and let sit for a minute. Remove the excess and you will be left with beautiful glowing skin.

Oily - Acne Prone Skin: You can use finely ground red lentils as a substitute to the rice bran

but ensure that they are ground to a powder-like consistency so that it will not be too abrasive

and damage your skin. Make a paste by adding water. Gently pat it on your face and let it dry as

opposed to massaging it in. This will draw out excess oils in your skin. If you find that the smell

is rather unpleasant, try adding freshly squeezed orange juice to the lentil mixture to make your

paste instead of water. Let it sit for 5 minutes and then gently wipe away.

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Age Spots: You know those stubborn dandelions ruin our lawns and we despise so much?

Well, I bet you didn’t know that we can use them to enhance our beauty! Instead of dumping

weed killer on them, go and pick them out of your lawn. The white sap found inside of a

dandelion stem can be used to diminish age spots. Slice open the stem and apply the sap

directly to age spot. Gently peel it off once it has dried and you will notice your age spots getting

lighter! For optimal results, leave the sap on your face overnight.

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Chapter 8 Improving Your Hair

Introduction

One of the most noticeable signs of aging is greying and hair loss. Unfortunately as we age,

body hair seems to flourish while our heads suffer the biggest loss. Life’s little ironies right? So

what CAN we do about hair loss? Well, your hair is mostly made up of minerals and so, you

need to boost up the “hair minerals” that deplete with age.

There are several things however that need to be taken into consideration first;

1. Women most definitely do not want to start growing beards and men don’t want to lose

their beards so, hair growth needs to be gender specific.

2. Hair growth should occur within 4 weeks whereas most other treatments out there, take

anywhere from 6-24 agonizing weeks before you are able to start seeing any results.

3. Greys are a bit tricky. There is certainly a genetic predisposition to greying hair since

some people start finding those pesky white hairs in their 20’s while other’s can stretch

upwards of 60+ years before they start getting greys. Keep in mind; greying also has

much to do with depleting mineral content once again. Your intake of selenium, copper

and trace minerals needs to increase, and can be done by eating mineral-rich foods.

Remember, as you age, your intestines do not absorb minerals like they used to and a

lifetime of poor eating habits creates a barrier layer on the lining of your intestines which

interferes with the absorption of vital minerals and nutrients.

Slowing The Growth Of Grey

As the old myth goes, for every one grey hair you decide to yank out of your head, three more

grow back. Well, you will be happy to know that this old saying is in fact, just a myth. Now, this

doesn’t mean that you should go ahead and pull one out every time you see a new one either.

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If you have started to notice those greys are poking through and the problem isn’t too serious,

(100 greys or less) there are some ways that you can actually slow the progress and put those

greys to a halt. Consuming a whole food based nutritional supplement that is rich in

phytonutrients (plant nutrients) and minerals will increase antioxidants and minerals in the blood

as well as provide several other health benefits.

Again, it’s important to note that the absorption of

nutrients through your digestive system may be a

problem after a life of eating poorly. The best way to

alter this effect is by having your daily green

smoothie. The green smoothie provides tons of

minerals as well as fiber which has a scrubbing

effect on your intestines which in turn, will clean the

walls and help to remove the barrier layer that has

formed. This will then allow your body to absorb more minerals and vitamins which will aid in

hair regaining its pigment.

This is not to say that any greys you already have will return to their natural colour, however you

will notice in your new hair growth that the colour has restored.

Grey Overload

If you’ve gone beyond the salt and pepper look and have 100 grey hairs or more, I suggest

trying an old Chinese remedy called Fo-Ti which has proven clinical research in reducing grey

hair and restoring hair’s pigment. Research has also shown that Fo-Ti is beneficial in increasing

a man’s libido. One of its major side effects… increasing life expectancy by 20 years! Taking

this into consideration, I want to advise you that this is not an instant fix in which you will see an

immediate change, and taking large quantities of Fo-Ti are required in order to get the best

results. Your best bet to locate Fo-Ti would be in your local Chinese grocery store or pharmacy.

It is recommended to take 12-14 pills a day as well as taking your additional minerals. Colloidal

minerals and other liquid minerals are helpful in treating greying hair and in some cases, may

even aid in non-severe cases of baldness. The liquid mineral dosage to help greying hair is to

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Note: A key note to remember; stress plays a huge role in our overall wellbeing

and dealing with too much stress on a regular basis will increase greying.

take 4 tablespoons (or ¼ cup) a day which you can take with either water or a ¼ cup of organic

juice.

Balding & Thinning Hair

While most believe that balding is a hereditary trait, (this is

accurate to a certain degree) the primary reason baldness

occurs is actually due to poor circulation of your scalp. When

the follicles lose their blood supply, hair falls out. Another

major factor in baldness is hormones. Intermediate

metabolites are present in both men and women that bind to

your hair follicles, causing them to go dormant. These

metabolites are present from consuming animal products as

well as processed foods. Studies have discovered an

association between baldness in men and animal proteins in

the diet.

Enhancing circulation through your scalp can be done a couple of ways, the first being

massage. It can be a bit tedious to do this on your own of course, but if you can find someone

to do it for you, you’ll get to enjoy a nice head massage as a double benefit! Start by putting all

10 fingertips on your head and rub vigorously for about 5 minutes a day. When doing so, ensure

that you keep your head still but feel your scalp moving around. What this does is stimulate

blood flow to your hair follicles allowing hair to grow more quickly. You will definitely notice

results using massage on its own but if you want to see faster results, use scalp massage in

combination with taking Fo-Ti and colloidal minerals.

In addition to maintaining a whole food plant based diet, as I mentioned earlier in Chapter 2, if

eating meat is a necessity for you, stick to meats that have no hormones added and don’t grow

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any bigger than humans, such as chicken or turkey. This means, no beef, no pork and no milk.

Ensure that the meats you chose to eat are not injected with hormones or have other animals

products added to their feed. Unfortunately, many farmers within the USA feed their chickens

ground up cows, and they do not consider this as a hormone additive even though it is. Eat

organic, vegetarian-fed (grass-fed), free-range chickens.

Once again, being well hydrated is essential as when you become dehydrated, blood circulation

decreases which will impact on your hair follicles. All of your efforts by taking Fo-Ti and minerals

will have been wasted if you do not have blood circulating to your scalp.

Upon making all of the necessary dietary changes, you still want to give your hair growth a

boost, take two full droppers in ½ cup of water of “small willow flower” which is very effective for

hair loss treatment and drink this twice a day. For those who already have hair, you will first

begin to notice that your hair has become thicker. Within 3 weeks, hair growth will be at its

optimum. If you suffer from a receding hair line or bald spots, you will actually witness your

hairline restoring its self and bald spots filling in.

On a side note, it’s been observed that most men who suffer from prostate cancer tend to suffer

from baldness. Small willow flower also includes the benefit of improving prostate conditions.

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Chapter 9 Improving Your Body

We can make all the dietary changes we need to in order to live a healthier lifestyle and gain a

more youthful appearance, but what about the rest of your body? Our physical health should be

just as much of a priority to us as our facial appearance, as our physical health is what gives us

the ability to keep going.

Exercise is an essential part of maintaining an overall healthy lifestyle. If you want to loss those

floppy wings you seemed to have developed on your upper arms over the last few years to fly

away, you certainly won’t achieve it by doing a facial; and if you are concerned that you might

start “cock-a-doodle-dooing” in the near future because your neck has taken on more of a

rooster appearance, you will not be able to get rid of it by consuming your daily green smoothie.

This doesn’t mean you have to start going to the gym and work out 6 days a week for 3 hours a

day either. Simple and easy exercises can be done in the comfort of your own home for just 20

to 30 minutes a day or even by taking your daily walk. Keeping fit doesn’t have to be a chore.

Daily Exercises

Here is a list of fun and easy exercises you can try to start you on your journey to physical

health:

Aerobics – Aerobic exercise is the key element for total body tightening and when working to

lose those inches on your waist. Core exercises are great at tightening and toning the waist, but

nothing takes off those inches like an aerobics workout does. Activities such as running,

bicycling, rowing and swimming are just a few great ways that you can bring your heart rate up

to your target rate for at least 20 minutes.

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Side Bends – A regular regime of waist slimming exercises

in addition to aerobic workouts will help you achieve your

goal to tighten and tone your waist as you lose inches. Side

bends are one of the best exercises that you can do to chop

off those excess inches. Stand with your feet shoulder-width

apart, knees slightly bent. Place one hand on your hip, and

hold a dumbbell or free weight in the other. Bend at the side,

letting your hand with the weight reach toward the floor.

Ensure you do not move your hips

so that your waist is getting the workout.

Do 20 to 30 repetitions and then switch sides

Waist Twists – This exercise is a great way to strengthen

your ab and oblique muscles. Lie on the floor with your knees

in table-top position and palms flat against the floor. Keep

your upper body straight then slowly lower your legs to one

side while maintaining the bent-knee position. Lower your

legs as far as you can without actually touching the floor or

twisting your waist. Pause for a moment and then slowly raise

your legs back to the table-top position. Pause for a moment,

and repeat on the other side.

Do 20 to 30 repetitions.

Marching Hip Raise – Lie face up on the floor with your

knees bent and your feet flat on the floor. Raise your hips so

your body forms a straight line from your shoulders to your

knees. Lift one knee to your chest, lower back to the start,

and lift your other knee to your chest. Continue to alternate

back and forth.

Do 3 sets of 15.

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Yoga – Yoga has become a favored method of exercise amongst both women and men. It not

only eases many mental ailments such as stress, anxiety, and insomnia but it also aids in

several physical ailments like joint pain, muscle soreness, and obesity. Yoga is a relaxing and

low-impact way to increase flexibility and speed up muscle-tissue repair which is very important

for building muscle and burning fat. We need to keep gradually upping our resistance with more

intensity if we want our bodies to stay healthy and fit.

You’re probably thinking yoga looks impossible, but worry not! Although some of the positions

look a bit difficult and uncomfortable, with regular practice you will master them in no time!

Down-Dog Hip Roll

From the down dog position, inhale right leg high, open the hip, bend your knee and

then engage navel to spine and reach your right knee toward your right shoulder.

Sweep it across to the left shoulder, back to the right shoulder, and all the way back to

down dog split.

Reach you right knee across to your left shoulder, sweep open to the right, and all the

way back to down dog split.

Do this 5 times, repeat on the other side.

Bridge Pose

Lie flat on your back with your knees bent, your feet hip-distance apart and flat on the

floor. Reach down with your fingertips to see if you can feel your heels.

Press your weight into your feet to lift your hips upward towards the ceiling, keeping

your thighs parallel. Bring your arms underneath you and clasp your hands together (If

you cannot do this at first, you will in time.)

Roll your shoulders blades toward each other and hold pose for 45 seconds to 1

minute. Release and roll slowly back to the floor.

Repeat 2 more times.

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Chair Pose

Inhale, bend your knees and reach upwards. Lower your tailbone down toward your

heels and tuck your belly muscles up and in. Relax your shoulders by turning your

palms towards your face and let your shoulder blades slide down your back.

Repeat 5 times.

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Chapter 10 Natural Ways To Increase Testosterone

Suffering from low testosterone (also known as Low-T), can definitely take its toll on men. Once

a man reaches the age of 30, testosterone levels begin to decline and continue to do so with

age; with it comes fatigue, lack of energy, loss of muscle mass, hair loss, increase in body

weight, low sex drive, and the list goes on. Let’s say that one of the goals you were looking to

achieve by reading this book was to also find a natural and alternative remedy to stop or reverse

balding? You have changed your diet, upped your vitamin and mineral content and have been

taking your Fo-Ti; months have passed and you have seen changes elsewhere but you continue

to suffer from hair loss; the reason behind this; your low testosterone levels are counteracting all

of the efforts you have been making, and in order for this to work, you will need to correct your

testosterone levels and bring them back to normal.

Natural Ways To Increase Testosterone

I don’t know if you have witnessed for yourself the “testosterone booster” commercials on T.V.

that claim to work yet have an overwhelming list of scary side-effects that may not only harm

you, but can also harm those closest to you, such as your spouse or even your children! But

there are actually several steps you can take in order to naturally increase your testosterone

levels.

1. Shed Those Extra Pounds

If you are suffering from extra body fat, shedding those excess pounds are a good start when

trying to increase your testosterone levels. Being overweight increases estrogen levels as body

fat contains an enzyme called aromatase. Aromatase coverts testosterone into estrogen making

your testosterone levels drop. In order to be successful losing weight, you will need to get

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yourself on a good exercise routine as well as be diligent about cutting out processed sugars

from your diet. (Hopefully this is not an issue for you because you have been maintaining a

WFPB Diet!!) Evidence shows that sugar, and fructose, in particular, are the primary factors for

the obesity epidemic we are presently facing. Cutting out soda pop, processed foods and fruit

juice with added sugar is essential. If you really want to add some sweetness to drinks or food,

“stevia” is a natural sugar made from a green, leafy plant native to South America that is calorie

free and also has several other great health benefits!

2. Increase Your Zinc

Zinc is a mineral which is important for the production of testosterone. It is estimated that nearly

45% of adult males over the age of 60 have lower than the recommended zinc intake. Studies

show that in as little as 6 weeks, testosterone levels can greatly improve when taking zinc

supplements.

Some good dietary sources to up your zinc intake include, raw milk, raw cheese, yogurt (made

from raw milk), nuts and protein-rich foods like fish, seafood and meat. If you are on a WFPB

diet, it can be difficult to obtain the necessary amounts of zinc, therefore it is recommended to

take a zinc supplement with a dosage of 50 to 100 mg a day. Too much zinc can have an

adverse effect and actually interfere with your body’s ability to absorb other essential minerals.

3. Say Goodbye To Stress

Has it hit you yet? Are you finally starting to understand

what damage severe amounts of stress can do to your

body? Reducing stress has been mentioned in almost

every chapter of this book and for a very good reason;

because it has a much bigger negative impact on our lives

than we realize. I mentioned earlier that high levels of stress

create a hormone called cortisol which is responsible for increasing oil production thus causing

acne issues; and now I am going to let you know that cortisol also blocks the effects of

testosterone as well as decreases your testosterone production!

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I know that asking you to completely eliminate stress from your life is like telling a hungry lion

that hasn’t eaten for a month, it can’t have that oh-so-yummy antelope across the way; not

going to happen. Just try to keep your stress levels down to as much of a minimum as possible.

4. High-intensity Exercise Combined With Intermittent Fasting

Doing short, intense exercises along with intermittent fasting has shown to boost testosterone

levels. Intermittent fasting boosts testosterone by increasing the expression of satiety hormones

which are known to prevent age-related testosterone decline as well as increase libido.

Use the following summary as an example of a high intensity workout:

• Warm up for 3 to 5 minutes

• For as hard and as fast as you can, exercise until you feel like you have completely run

out of steam

• Recover at a slow to moderate pace for another 1 ½ minutes

• Do 8 reps of high intensity exercise and recovery

There is a variety of different exercises or equipment that you can use; sprinting, swimming,

treadmill, or elliptical machine. Take your pick and choose what you enjoy most.

5. Vitamin C

Taking 1000 to 1500 mg of vitamin C has proven to lower cortisol levels and allow your body to

produce more testosterone. Vitamin C also reduces the armostase enzyme that converts

testosterone into estrogen.

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Note: Please do not take it upon yourself to make a personal diagnosis about any

condition you may potentially suffer from. In order to determine that you may

suffer from low testosterone levels, or any other condition, please consult your

doctor for proper and accurate testing.

6. Alcohol & Grapefruit Are A No-No

Even with just a couple of drinks a day, drinking alcohol and

eating grapefruit makes it hard for your liver to breakdown

estrogen. Again, having too much estrogen in your system

causes you to produce less testosterone. Alcohol also

decreases zinc levels.

7. Bulbine Natalensis

Originating in South Africa, this herb is known to be effective in boosting testosterone levels.

Taking a 25 to 50 mg dose per day has shown to have a prominent effect.

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Chapter 11 Conclusion

Whether you are a man or a woman, there is at least one thing we have in common – to be

ageless. In a perfect world, we wouldn’t age or get wrinkles; we wouldn’t suffer from skin

diseases, get greys or lose our hair. In the real world, it’s simply a reality we all eventually face

but it doesn’t have to be that way. There really are steps that we can take to slow down or even

completely reverse the signs of aging and this book gives you the ability to make those

necessary changes. Changes that will make you look years younger and truly feel your best

inside and out; the natural way.

Growing old doesn’t have to be ugly and it doesn’t have to be expensive; it will be as beautiful

as you allow it to be. All you have to do is stop procrastinating and tell yourself that you are

going to do something about it. Make the final decision to take charge to be that younger,

healthier looking you.

We only have one life to live and one body to enjoy living it in, so why not do what you can to

make the most of it?