A Perfect Lifestyle: Food, Drink, Sex and Chocolate.
Every day we make important lifestyle choices which determine how long and well we will live. This discussion examines food options from vegan to keto, focusing on the Rancho La Puerta and Mediterranean diets. These two plant-based, pescetarian eating patterns provide optimal health and longevity. Other topics covered include ultra-processed foods, superfoods, vegetable variety, obesity, sex, marriage, childbearing, professional success, and chocolate. Misconceptions about superfoods, vegetable variety, and approaches to weight loss will be highlighted, as will be the effects of diet on sexual performance and enjoyment. Recent gene-based data, which has led to a reassessment of modest alcohol consumption, will be covered in detail. All these choices are approached from a rigorous scientific viewpoint, with an emphasis on how each affects health and longevity. For those with a sweet tooth, delicious dark chocolate will be given to those able to answer relevant lifestyle questions.
From Labels to Longevity: Understanding Your Food.
It would be best if we bought only food in its natural form rather than processed and packaged food. Compounding this disadvantage is the fact that processed and packaged food labels are frequently misleading. For example, much of what is labeled “extra-virgin olive oil” is something else. Even the FDA mandated nutritional facts box can mislead. A can of spray cooking oil may state that it contains no fat even though it is 100% fat. This discussion covers the most common types of labeling misinformation and teaches you exactly how to pick healthy packaged foods using simple approaches to nutritional listings. You will be able to quickly identify foods that are in fact “low salt” and “whole grain.” The health consequences of obesity will also be discussed, as will be proven approaches to sustained weight loss. The healthful and harmful varieties of carbohydrates, fats, and proteins will be addressed, enabling you to make truly good diet decisions. Delicious and healthful dark chocolate will be given to those able to answer relevant food label questions.
The Science of Exercise: How to Get the Greatest Benefit from Working Out.
After a healthy diet, physical activity is the easiest and least expensive way to increase longevity and prevent heart disease and dementia. Beneficial physical activity ranges from walking to running marathons. Non-exercise physical activity, such as walking stairs, contributes as much to wellbeing as working out. Every minute of physical activity in every form is helpful. The myriad physical and emotional benefits of all levels of physical activity are discussed, as well as the occasional adverse effects of excessive activities, such as marathon running. Considerable evidence suggests that just 5 hours of brisk walking or one hour of jogging per week combined with 2 or 3 days of strength training provides the maximal benefit on heart disease and longevity. Interestingly, lifetime elite athletes and those simply meeting these modest exercise guidelines derive the same 6-year increase in longevity. Delicious and healthful dark chocolate will be given to those able to answer relevant exercise questions.
Alzheimer’s Disease and Other Dementias: Prevention, Diagnosis, Treatment, and Caregiving
Dementia, most commonly Alzheimer’s disease, affects one in 14 people over 65 years of age, one in six over 80, and one in three over 85. It is the most feared illness in older individuals. This discussion describes the most frequent types of dementia and other neurocognitive diseases, how they develop, how they are likely to present, and how they are treated. The work-up of someone being evaluated for Alzheimer’s disease is covered in detail, as is the role of new blood and genetic tests for early detection.
Fortunately, the onset of Alzheimer’s Disease can be significantly delayed. The basic medical rule is that what is good for the heart is also good for the head. Undertaken together, heart healthy eating, physical and cognitive exercise, socialization, and hearing assistance decrease the progression of Alzheimer’s disease by at least 50%.
Dementia significantly impacts marriages and friendships and poses considerable financial burden. The difficult role of caregiving and critical decision making are discussed in detail by this former spousal caregiver. As a lift, delicious dark chocolate will be given to those able to answer relevant questions about dementia.
Robert Vogel, M.D., is a preventive cardiologist and Clinical Professor of Medicine at the University of Colorado Denver. He received his B.A. from Columbia University (physics) and M.D. from Yale University. He served on the faculties of the Universities of Colorado, Michigan, and Maryland, the latter as Director of Cardiology. Dr. Vogel has investigated how to prevent coronary heart disease for more than 40 years. He has authored two books and more than 250 scientific publications. He appeared in James Cameron’s documentary on athletes and plant-based eating, “The Game Changers.” Dr. Vogel frequently lectures to physicians and health organizations on lifestyle and heart disease prevention. He has received a Good Housekeeping Magazine’s “Best Doctors in America” designation, a Federal Scientist of the Year Award, and has been President of the Association of University Cardiologists. Dr. Vogel has served as a consultant to the NFL, FDA, NIH, and Pritikin Longevity Institute. He now resides in Denver with his wife, a former Rancho La Puerta docent.