I was 66 in April 2008 when I started Calorie Restriction, plus brisk
walking, plus resistance training.

                                                  Then & now:
                                                 2008   2010
                                                 ====   ====
Age                                              66     68

BMI                                              27     22
Weight (lbs)                            183   143
Weight  (kg)                              86     65

VO2max  (liters/min)               22     29

Waist        (inches)                  37     33
Blood pressure (sys)          150    100
Blood pressure  (dia)          110     70
Homocysteine (umol/L)        12      5
Homocysteine   (mg/L)        1.6    0.67
Glucose       (mg/dL)           151     90
Cholesterol   (mg/dL)         251    153
Vitamin D     (ng/mL)             29     61

My comments:

BMI
===
I recently heard a UK expert in "Public Health" report that optimum BMI for
longevity is between 21-23.  This was based on the UK equivalent of NHANES
or Framingham data.  I don't have the report to hand, but I could chase it
if this is of interest.

Does anyone have any comparable data ?

Exercise
========
A combination of walking & resistance exercise has helped me raise my VO2max
from 22 to 29.  VO2max is the maximum capacity of an individual's body to
transport and use oxygen during exercise, which reflects the physical
fitness of the individual. The name is derived from V - volume per time, O2
- oxygen, max - maximum.

As a reference, the Olympic cyclist Lance Armstrong has a VO2max of about
70, a tri-athlon or iron-man contestant will have a VO2max of 40-60.

So, at age 66, I had a VO2max a third of Lance Armstrong
By the time I am 70 next year I would like to get mine nearer to half !

My exercise regime - twice a week - is to power-walk up a long steep hill
near me and take the top 400 yards as fast as I can.  I then walk back and
re-do the top 400 yards twice over.  This gives me 10 minutes of VO2max
exercise, in 3 short bursts of 3-4 minutes. I occasionally do this wearing a
heart-rate monitor with a memory & computer interface and I can analyze the
results.

I have been doing this same walking exercise for the past 2 years and my
peak heart rate has gone down from over 160 beats per minute to about 145.
( Recommended peak heart rate is 220-age )

My other exercise is a modest amount of muscle/resistance work using a
Pilates Door Gym from Everlast.  This is a strong rubber band that clips
over an internal door, with handles to enable me to do the resistance
exercises.

That is all - no running or heavy, intense gym work !

New research just published in the October 13, 2010, online issue of
Neurology, the medical journal of the American Academy of Neurology,
strongly indicates that walking just six miles per week may protect aging
brains from growing smaller and, in turn, preserve memory in old age.
Source:  www.naturalnews.com/030180_walking_Alzheimers.html

Weight
======
I lost 1-2 lbs each week from April-December 2008

I did this by following the CR Way and keeping a food diary for 30 days
- I measured every item of food that went into my mouth for 30 days
- I cut my calorie intake down to 1,500 calories per day

Now I am much more relaxed and I can look at a buffet table and choose what
to eat. My weight goes up over the weekend and I watch it carefully during
the week.  I could lose more weight, but I choose not to. ( My face gets too
thin and friends ask my wife if I am ill ! )

Blood Pressure
==============
My doctor was amazed at the improvement in Blood Pressure, which happened
within 60 days.

I had the artery in my neck checked by ultrasound and it is totally clear of
plaque.

Supplements
===========
I take a few supplements, as described in the book TRANSCEND, by Ray
Kurzweil & Dr Terry Grossman.

The key one is Vitamin D3.  Unless you are a lifeguard in Florida or Hawaii,
you should have it measured regularly and take supplements, ranging from
1,000 IU to 10,000 IU per day according to your requirements & BMI.
More at:  www.vitamindwiki.com or www.grassrootshealth.net

Overall Result
==============
I have so much more energy and feel so much fitter.

I recently did a full health-check, with stress-test, and I have the
physical capability of an average 45 year old man.

Everyone has complimented me on a trimmer waist and my wife & I are both
happier with my better sexual capability & performance in bed !

I am not a CR fanatic, but I use the principles every day to guide me in my
choice of food and lifestyle.

I hope my story will encourage others in their quest to live longer and in
better health.

Constructive comments welcomed !

Regards

Rufus Greenbaum
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