The Anti-Aging Plan: Strategies and Recipes for Extending Your Healthy Years

352 Pages·1995·1.35 MB·English

by  Roy L. Walford

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title: The Anti-aging Plan : Strategies and Recipes for
Extending Your Healthy Years
author: Walford, Roy L.; Walford, Lisa.
publisher: Four Walls Eight Windows
isbn10 | asin: 1568580495
print isbn13: 9781568580494
ebook isbn13: 9780585238036
language: English
subject Nutrition, Longevity.
publication date: 1995
lcc: RA784.W3343 1994eb
ddc: 613.2
subject: Nutrition, Longevity.
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Page i
The Anti-Aging Plan
Strategies and Recipes for Extending Your Healthy Years
Roy L. Walford, M.D. and Lisa Walford
Four Walls Eight Windows
New York London

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cover next page >

title: The Anti-aging Plan : Strategies and Recipes for
Extending Your Healthy Years
author: Walford, Roy L.; Walford, Lisa.
publisher: Four Walls Eight Windows
isbn10 | asin: 1568580495
print isbn13: 9781568580494
ebook isbn13: 9780585238036
language: English
subject Nutrition, Longevity.
publication date: 1995
lcc: RA784.W3343 1994eb
ddc: 613.2
subject: Nutrition, Longevity.
cover next page >
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Page ii
© 1994 Roy L. Walford, M.D. and Lisa Walford
Published in the United States by
Four Walls Eight Windows
39 West 14th Street, Room 503
New York, NY 10011
U.K. offices:
Four Walls Eight Windows/Turnaround
27 Horsell Road London. N5 1XL, England
First paperback printing August 1995.
A Jalet-Miller Book
Text design by Naomi Rosenblatt and Ian Berger
All rights reserved. No part of this book may be reproduced, stored in a database or other retrieval system, or
transmitted in any form, by any means, including mechanical, electronic, photocopying, recording, or otherwise,
without the prior written permission of the publisher.
This book is not intended to replace the services of a physician. Any application of the recommendations set forth
in the following pages is at the reader's discretion. The reader should consult with his or her own physician
concerning the recommendations made in this book.
Library of Congress Cataloging-in-Publication Data:
Walford, Roy L.
The anti-aging plan: strategies and recipes for extending your healthy years / Roy L.
Walford and Lisa Walford.
p. cm.
Includes bibliographical references and index.
ISBN 1-56858-049-5
1. Nutrition. 2. Longevity. I. Walford, Lisa. II. Title
RA784.W3343 1994
613.2dc20 94-11663
CIP
10 9 8 7 6 5 4
Printed in the United States

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TABLE OF CONTENTS
Introduction v
Book One: Strategies
Chapter 1
The Biosphere Experience 1
Chapter 2
Extending Your Healthy Years 4
Chapter 3
The Caloric Limitation Principle 14
Chapter 4
Health Markers 31
Chapter 5
Getting Started 41
Chapter 6
Understanding Nutrition 53
Chapter 7
Seven Simple Steps 82
Book Two: Recipes
Chapter 8
Supplies and Basic Equipment 87
Chapter 9
Tips, Tricks and Shortcuts 94
Chapter 10
The Megameals 113
Chapter 11
Free-Choice Recipes 177
Glossary of Foods 285
Appendix A
Special Food Sources 291
Appendix B
Cooking with a Personal Computer 291
Appendix C
Sample Menus 294
Appendix D
Bibliography 299
Index 301

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Page v
INTRODUCTION
The science of gerontology has been jokingly referred to as of interest primarily to biologists approaching
retirement. This was not true in my case. In 1941 I published an article in my high school magazine, The Literary
Parade, in which I deplored the brevity of life. To me, even a fairly long life seemed far too short to explore the
world's outward wonders and humankind's inner realms, to walk all the strange pathways of society's subcultures,
to read all the books, hear all the music, climb the mountains and dive the seas, to be present at least at the early
stages of the age of space.
Does this sound sophomoric? Maybe so. But I still feel that way. "Life piled on life were all too little," to quote
"Ulysses," a poem by Tennyson. And curiously enough, as my daughter and I finished writing this book, fifty-three
years after the dreams and fantasies of high school days, I was engaged at all levels in a sort of "Anti-Aging
Odyssey." Sealed inside Biosphere 2 in the Arizona desert along with seven others, I saw how "Life piled on life"
makes living a greatly extended healthy life an attractive option.
I confess that at first gerontology seemed just a means to an end. I simply wanted to live longer, to have it all and
do it all. As an honors student entering the California Institute of Technology (CalTech), I was more into
mathematics and philosophy. But Descartes, who was preeminent in both of these fields, died at fifty-two. That
would be awful, I figured. And so I set out not to die at fifty-two, or even twice that. And I was determined to have
a great, productive, zestful time of it, for all of that time.

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Page vi
But a deep interest in biology began to push itself forward, until . . . but here I must tell you a story.
I was a 19-year-old student at CalTech. One weekend I was at a field station laboratory. We were taking a tea
break on the first-floor balcony, which the wild woodland marched right up to. And here he was: Nobel Laureate
Sir Thomas Hunt Morgan, the great founder of the genetic edifice of the fruit fly (Drosophila melanogaster). As I
stood there, wide-eyed, regarding him with deep respect, this illustrious old man leaned over the balcony railing,
intensely watching a salamander on a twig. The salamander was laying eggs one by one into a gel matrix, which
she was also secreting, to form a translucent amber egg sac stuck fast to the twig.
Now, salamanders and egg-laying had nothing to do with why Sir Thomas was there that afternoon, but after a
time I saw him straighten up, and I heard him mutter to himself as though he had waited all his life for that
moment, "Ah ha! So that's how she does it!"
And that's how life does it, life piled on life or simply sitting on a twig.
Old Sir Thomas had impressed me deeply. It was one of those moments when you seem to step through a curtain
and a transformation starts thaton the surfacehas nothing to do with you, but of which you are the center. And then
Sir Thomas winked. One eye remained fixed on the salamander, the other eye twitched and seemed to wink
marvelously at me. His enthusiasm, for the secrets of life's complex processes, had become mine. It was a great
gift, and I like to think that it was done on purpose by a kind, great mind.
So biology came alive for mefor more than simply exploiting it to extend my own life and stay vigorous and
healthy.
I graduated from medical school at the University of Chicago in 1948 and headed, along with my lifelong friend,
NASA's Dr. Albert Hibbs, for . . . the gambling casinos of Nevada. Remember my conviction that long life, to be
well lived, must be punctuated with adventure, with varieties of experience. (I was captain of the wrestling team at
the University of Chicago for two years, missing Olympic tryouts because of an injured shoulderand always
regretted missing the Olympic experience, since I had come reasonably close.) Al and I wanted to sail the
Caribbean before going on with our scientific careers. To buy a sailboat we needed money. In Reno and Las Vegas
we parlayed

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a roulette system we devised into fairly big bucks. This brought us a surprising amount of publicitya full page in
Life Magazine and all that, and when I did receive my M.D. degree, the Chicago paper carried the caption
"Gambling Ace Wins M.D."
So we bought our boat and sailed the Caribbean, but that's another story. There followed an internship at the
famous Gorgas Hospital in Panama, then residency training, then two years as an Air Force physician during the
Korean War. In 1954 I joined the faculty at UCLA School of Medicine. It was time to get serious about
gerontology as a biologic discipline, about health enhancement, about extending the vitality of youth and middle
age to over the hundred-year mark.
In the course of my long stay at UCLAduring which, by means of a good wife (now divorced) and some confused
help from me, three fine children were raisedI've spent year-long periods (sabbatical years) elsewhere, often as a
sort of scientist-adventurer. A year in Freiburg, Germany, by the Black Forest, which in 1960 was still pristine and
beautiful, not blasted by industrial pollution as it is now. Paris in 1968, at the laboratory of Nobelist Jean Dausset,
during which time I covered the student revolution for the Los Angeles Free Press, and associated intimately with
and wrote about the Living Theater (they have been a major influence in my life: another story). A year wandering
around India looking for ancient wisdom, or even modern wisdomand finding some of both. In 1983, trekking and
hitchhiking across central Africa. And finally the grand living experiment of Biosphere 2, which combined science
and adventure as never before.
But mainly, time was spent at UCLA, focused upon my developing research laboratory. During my watch,
gerontology has moved from the fringes of science to its present position, center stage with its own institute at the
National Institutes of Health. With its promise of a major extension in human life span, an event so far-reaching in
its effect on society that it will rank with mankind's change from a hunter-gatherer to an agricultural, industrial,
and now an information-based society. Many of those now alive will be participating in this vast change.
My work in gerontology at UCLA took a number of exciting directions: how the immune system varies in aging
and perhaps is partly responsible for aging; the genetics of aging, i.e., what genes regulate aging; how cells age in
tissue culture, i.e., "under glass" in the labora-

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tory; and finally, what has proven the most immediately applicable to human aging: the caloric limitation
experiments that form the subject of this book.
All the early work had been done in animals. In Biosphere 2, I had begun one of my adventure-scientist's side
trips: to be the physician inside for a two-year sealed-in cruise. But what I had walked into innocently turned out
to be a one-in-a-million happy trick of fate. Here in Biosphere 2 I had the opportunity to test the effect of a high-
quality but calorically limited diet in humans, and under closely monitored conditionsto gain evidence that the
results I had already obtained in animals would be applicable to humans.
Biosphere 2 is a massive closed ecological space on the Arizona desert near Tucson. It houses over 3,800 carefully
selected species of plants and animals and is watched over by a crew (also carefully selected!) of specialists I'll
call Biospherians. No exchanges with the outside world were to be permitted. Biosphere 2 was to be electronically
open, but closed to exchange of any physical material, including even atmospheric gases, with the outside world. If
you were as small as an electron, you could come and go at will, as big as a molecule, no luck. (This policy held
for the first year, but was then modified to permit exchange of scientific specimens through an airlock.) Inside
Biosphere 2 we had to grow all our own food, recycle all wastes. That was the arrangement.
We found that we could only grow food enough to provide each Biospherian with about 1,800 calories per day for
the first six months. But the diet was high in overall quality.
To the extent that I was able to measure, I found the same changes in the Biospherians on a calorically limited diet
as I had previously found in animals: changes in blood pressure, cholesterol, blood sugar, and the number of white
cells in the blood, and in general health, disease resistance, and vitality. These parallel changes strongly supported
the inference that the other effectsthe across-the-board health enhancement and the aging retardationwould also
occur. My results on the Biospherians, myself included, were published in the December 1992 issue of the
Proceedings of the National Academy of Sciences.
The diet and background for the present book come from the overall, long-term experiments I've mentioned above,
in Biospherians

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