Living the Good Life without the Sacrifice · 4 Living the Good Life without the Sacrifice Part 1: The Truth about Vitamins: What You Need and What You Don’t Should you be taking

Living the Good Lifewithout the Sacrifice

By Al Sears, MD

Published by:Al Sears, MD • 12794 Forest Hill Blvd., Suite 16 • Wellington, FL 33414

www.AlSearsMD.com

Warning-Disclaimer: Dr. Al Sears wrote this book to provide information in regard to the subject matter covered. Every effort has been made to make this book as complete and accurate as possible. The purpose of this book is to educate. The author and the publisher shall have neither liability nor

responsibility to any person or entity with respect to any loss, damage, or injury caused or alleged to be caused directly or indirectly by the information contained in this book. The information presented

herein is in no way intended as a substitute for medical counseling or medical attention.

Copyright © 2007 by Wellness Research & Consulting, Inc. All rights reserved.

http://www.alsearsmd.com 3

Table of Contents:

Part 1: The Truth about Vitamins

What You Need and What You Don’t• ...............................................................4

Selling Hot Air• ......................................................................................................4

Get to Know Your Real Vitamins• ......................................................................6

A Vitamin by Any Other Name• .........................................................................7

Part 2: Burn Energy Like a 20-Year Old Yet Live to be 100

Live Fast, Die Old• .................................................................................................9

Oxidation – Playing with Fire• ............................................................................9

Antioxidants: The Aging Antidote• ...................................................................10

What I Do for Fireproofing• ...............................................................................11

The Magnificent 7: Your Best Antioxidants• ....................................................14

Making Sure You Get Enough• ..........................................................................14

4 Living the Good Life without the Sacrifice

Part 1: The Truth about Vitamins:

What You Need and What You Don’t

Should you be taking vitamin O? Are you sure you’re getting enough vitamin U? Before you ponder this question too long, let me tell you this. These vitamins do not exist.

When I teach nutrition, I often field questions about non-existent vitamins – even at a university level. It goes to show how difficult it has become for even well educated people to sort through the problem of good nutrition in the modern world.

Here’s the contradiction we face:

On the one hand, science has demonstrated widespread nutritional deficiencies. With the processing of your food and the adulteration of your environment, you can no longer take getting the nutrients you need for granted.

On the other hand, this concern has generated a 20 billion dollar industry. Like any other industry, marketers may try to sell you things you just don’t need. But in this case, they can use pseudo-science to make it difficult for you to tell. And, they could even be dangerous.

You can’t simply ignore this dilemma. These choices are too important for your health – and your wallet.

Patients come to my clinic in Florida from all over the country. The most common category of questions is nutritional supplementation. Many bring reams of promotional literature. They ask, “Is this stuff for real? Is it safe? Do I really need it?”

I sympathize with their difficulty. Even for someone who has made it his life’s work, it can be arduous sifting through such bulk of technical literature. There are, however, a few tricks of the trade you can use to eliminate some of the nonsense.

In part 1 of this special report, I’ll expose some of the swindles and help you distinguish fraud from fact in the supplement industry. I will also give you my “short list” of all the actual vitamins and what they do.

Selling Hot Air…

If you need a remedy for something, chances are someone is selling it. Of course, it’s always been that way. Snake oils are as old as civilization. But gone are the days of the traveling salesman stopping their wagons in small prairie towns. Now these salesmen are traveling the “information superhighway.”


If you go on the internet looking for information about arthritis, you’ll find hundreds of websites devoted to selling supplements. Each one claiming that this is the one and only cure.

For instance, you may have seen some of the ads for “vitamin O.” It was heralded as a cure for:

Arthritis•Allergies•Asthma•Infertility•Potency•Diabetes•Pain•

Colds•Difficulty breathing•Obesity•Weakened immunity•Tumors•Lupus•Blood clots•

The problem is there is no evidence “Vitamin O” will do anything for anybody. In fact, “vitamin O” is not even a vitamin.

We define a vitamin as a complex, organic substance found in food that is essential for normal functioning of the human body. “Vitamin O” isn’t even close. The manufacturers, Rose Creek Products, list the concoction’s “active” ingredient as oxygen. Oxygen is not a vitamin because it is not organic.

So what is “Vitamin O”? The ingredients are distilled water, sodium chloride (salt), trace minerals, and oxygen molecules. Sounds like saltwater to me.

The makers claim that the product is “super oxygenated,” providing extra oxygen for all of the cells in the body. As you have probably already figured out, this reasoning is nonsense. There is no evidence “Vitamin O” contains more oxygen or oxygenates cells.

The Federal Trade Commission (FTC) agreed and took Rose Creek Products to court. The FTC found the company was making unsubstantiated claims. The FTC also cited Rose Creek for claiming they had scientific evidence proving the effectiveness of “Vitamin O”. Researchers found no such evidence.

Rose Creek agreed to pay hundreds of thousands of dollars in restitution and to comply with the FTC’s guidelines for claims made of a product.

Products like “Vitamin O” are making a mockery of alternative medicine. Their outrageous claims taint true alternative therapies. They provide ammunition for the medical and pharmaceutical industries to insist on a drug based solution for every health problem. And, they distract people from pursuing real solutions.

How do manufacturers get away with this? Many do, simply because there are just too many advertisements to regulate. But the makers of “Vitamin O” finally got what was coming to them. But unfortunately, Vitamin O isn’t the only pseudo-vitamin. Here are a couple of other fakes.


Vitamin T is sometimes called the “sesame seed factor.” It is a chemical in sesame seeds. Manufactures claim that Vitamin T helps blood disorders.

Vitamin U is really a substance called S-methyl-methionine. S-methyl-methionine is in cabbage. Manufacturers claim that Vitamin U treats damaged tissues and ulcers.

Neither Vitamin T nor U is a real vitamin. In fact, scientists have done so little research on these substances that it is difficult to say whether they have any health benefits. But that doesn’t stop makers from selling them.

Get to Know Your Real Vitamins

One of the best tools to defeat these shysters is the knowledge of real vitamins. There aren’t that many and their naming uses a system you can learn. Here is a list of real vitamins, a brief description of what they do, and food sources for each.

True Vitamins * Function Sources

Water Soluble VitaminsVitamin B1

ThiamineCirculation, blood formation, brain function.

Organ meat, yeast, peas, pork, beans.

Vitamin B2Riboflavin

Blood cell formation, antibodies, cataract prevention.

Meat, poultry, fish, nuts, kidney, liver, green vegetables.

Vitamin B3Niacin

Circulation, nervous system, healthy skin.

Lean meats, nuts, legumes potatoes.

Vitamin B5Pantothenic Acid

Adrenal hormones, antibodies, neurotransmitters, stamina.

Eggs, pork, beef, fish, milk, most fruits/vegetables.

Vitamin B6Pyridoxine

Brain/immune system function, cancer immunity, mild diuretic.

Chicken, fish, kidney, liver, eggs, bananas, lima beans, walnuts.

Vitamin B7Biotin

Cell growth, metabolism of carbohydrates/fats/proteins.

Liver, eggs yolks, nuts, cauliflower, milk and legumes.

Vitamin B8 Inositol

Hair growth, reduces cholesterol and plaque.

Heart, fruit, milk, nuts, meat and vegetables.

Health Frauds

Pseudo-vitamins aren’t the only products fooling people interested in improving their health. Some of the most absurd claims come from the makers of “enhanced” water. It is claimed that these products will give you energy and “super-hydrate” your cells.

I investigated several of these products claiming to be an improvement on nature. I found no scientific evidence for the claims. When I tracked down the ingredients of these “super” waters, I found they were nothing but “regular” water with a load of added sugar.

If you know of health scams like these let me know. Send any information you have to [email protected]. I’ll investigate the claims, and I may feature them in an upcoming Health Confidential issue.

mailto:[email protected]


Vitamin B9 Folic Acid

“Brain food”, energy, red blood cells, strengthens immunity.

Beef, lamb, pork, chicken liver, eggs, green leafy vegetables, salmon.

Vitamin B12Cyanocobalamin

Prevent anemia/nerve damage, digestion, cellular longevity.

Lamb, beef, herring, mackerel, pork liver, oysters, poultry, clams, eggs.

Vitamin C Tissue growth/repair, adrenal function, fights cancer/infection.

Citrus, peppers, broccoli, spinach, tomatoes, potatoes, strawberries.

Oil Soluble Vitamins

Vitamin A Eye problems/skin disorders, healthy bones/teeth, antioxidant.

Liver, fish oil, egg yolks, crab, halibut, whole-milk products; carrots, spinach, broccoli, cantaloupe.

Vitamin D Absorption of calcium/phosphorus, healthy teeth and bones.

Fish-liver oil, eggs, butter, cream, halibut, herring, liver, mackerel, salmon, sardines, shrimp.

Vitamin E Prevents cancer, heart disease, cataracts; reduces blood pressure.

Vegetables oils, wheat germ and nuts.

Vitamin K Produces prothrombin (for blood clotting), healthy liver function.

Green leafy vegetables, dairy products, eggs, fruits and vegetables.

* Information compiled from Prescription for Nutritional Healing, James F. Balch, M.D. and Phyllis A. Balch, C.N.C., and Dynamic Nutrition for Maximum Performance, Daniel Gastelu and Dr. Fred Hatfield.

I have a mnemonic phrase I developed to help my fellow medical students remember the names for all the B vitamins. “Teddy Roosevelt Never Painted Pyramids Blue in Fancy Clothes.” Remember, the more absurd the image, the more likely you will remember it. It contains the first letter of all the B vitamins in numerical order. The missing numbers are compounds researchers thought were vitamins but turned out to be non-essential.

A Vitamin by Any Other Name…

Not all products claiming to have vitamins not on this list are frauds like “vitamin O.” A few nutrients are not true vitamins but are sometimes mislabeled as such. They may have health benefits but do not fit the definition of a vitamin.

Vitamin B-15 is better termed pangamic acid. Researchers have not found that pangamic acid is vital to human functioning. But I have seen it used successfully by athletes. Athletes use pangamic acid to increase endurance and lessen muscle fatigue. Pangamic acid alleviates the buildup of lactic acid in muscles. It is in pumpkin seeds and sunflower seeds.

Vitamin F is sometimes inappropriately used to refer to fatty acids. The term “fatty acids” is a broad term for a group of fats. The best of these fatty acids are fats like Omega-3. Omega-3


promotes a healthy heart. While some fatty acids like Omega-3 are truly healthy, other less healthy fats fall in the same category. Unhealthy fats like those found in some vegetable oils can be considered fatty acids.

The FDA doesn’t approve of the term Vitamin F. In the past, some fast food companies who used vegetable oils containing fatty acids claimed that their food was “vitamin enriched.”

Vitamin P is another name for the bioflavonoid, hesperidin. Bioflavonoids are the nutrients in fruits and vegetables that give them their color. Researchers think that bioflavonoids may have some health benefits. They seem to protect the smallest of the blood vessels called capillaries. But bioflavonoids do not seem essential for proper function.

Vitamin B-17 is used as another name for laetrile or amygdalin. You may remember laetrile. Some people have credited it with combating cancer. It is in the seeds and pits of apricots, apple, cherries, plums, and nectarines. There is not convincing evidence that it does defeat cancer. One thing is clear though – in sufficient amounts, it is poisonous. The U.S. has banned the compound because it breaks down into cyanide.

Don’t be fooled by these pseudo-vitamins. Know what you are getting. Here are a few more tips to peel back the layers of marketing.

Don’t believe anything that is too good to be true. Believe it or not, the manufacturers of •Vitamin O sold over 1 million bottles.

Look for scientific evidence to back up the claims. Manufacturers should provide the actual •research citations and clinical studies to support claims.

Check to see if the supporting studies are reputable. Look for recognized and respected •publications. Also, look at the credentials of the researchers.

Beware of pyramid schemes. These can be real and serious products but I have never liked •vertical marketing in medicine. The financial incentive can be distorting.


Part 2: Burn Energy Like a 20 Year-old Yet Live to Be 100

“Methusula lived 900 years.But who calls that livin’When no woman’s givin’

To a man who lived 900 years?”

– Porgy in “Porgy and Bess”

Now that you know the truth about vitamins, I’ll show you which nutrients and antioxidants protect you from the fire of your own metabolism.

First, a question…

Want to live as long as you possibly can? Here’s one way: shut yourself in, don’t smoke or drink, eat very little, go to bed early, abstain from sex and never allow yourself to become excited.

Want to actually enjoy your life… and still live to a ripe old age? Then learn how to burn ample energy without burning yourself out. That’s what antioxidants are all about.

In part 2 of this special report, I’ll give you 7 ways to guarantee you always have enough antioxidants. 7 things that you can do now to protect your vital parts from oxidation – without living the life of a monk.

Live Fast, Die Old

I want to tell you about an 88-year-old patient in my practice. He is different from other elder men. Despite drinking, smoking and eating whatever he likes, he’s never spent a day in a hospital and takes no medications. I noticed a quick wit and spring in his step very uncharacteristic of a man his age. So with his consent, I decided to investigate.

I measured just about every chemical in his blood I can. His labs were normal in every way except one. He had the highest levels I have ever seen of several key antioxidants. Since that time, I have confirmed this correlation in my patients and in the literature. I have also confirmed that you can mimic his levels of antioxidants.

Oxidation – Playing with Fire

Like every other animal on the planet, you get your energy through a process called oxidation. The process liberates energy. It occurs outside of living systems as well. For instance, when oxidation occurs externally and rapidly, we call it fire.


Fire can be useful because it creates an enormous amount of energy quickly. But it is dangerous because it is a destructive process. Similarly, you have to burn energy through oxidation to live, but oxidation damages surrounding tissues. Higher rates of oxidation produce more damage.

For example, it’s not the amount of cholesterol you have but the oxidation of LDL cholesterol that correlates to cardiovascular disease. Scientists are discovering that oxidative damage correlates with the negative effects of aging in other organ systems as well. Oxidation, in effect, accelerates the aging process. This is the reason behind one of the main paradoxes of modern medicine. Many of the health and dietary recommendations are tantamount to not living at all. These wet-blanket prescriptions minimize activities that cause oxidation. That’s why doctors and health gurus are constantly admonishing you to avoid this or that until there is nothing left for fun at all.

But it doesn’t have to be that way. Antioxidants are your body’s natural free-radical fighters. Boost their presence in your body as you age, and you can continue to rev on high without burning out your engine.

Antioxidants: The Aging Antidote

Antioxidants are a group of diverse vitamins, minerals, and enzymes that protect your delicate bio-machinery from the fire of living. The problem is that your antioxidant system declines with age. The longer you live and the harder you live the more you overwhelm your natural antioxidants.

But I don’t want to stop living hard. I don’t want to slow down. And I don’t advise my patients to do anything that I’m not willing to do myself. So my solution for them and myself has been an aggressive regimen of antioxidant supplementation.

Many antioxidants are also your body’s free radical fighters. Free radicals are fragments of unstable oxygen molecules produced as byproducts of oxidation. They are very high-energy molecules. They are the “bull in the china shop.” When they collide with delicate living structures, they set off a chain reaction of destruction. The higher the rate of oxidation the more free radicals you produce.

Through research and testing, I have sorted through the hype and found which antioxidants really work. The seven most effective antioxidants are vitamin C, carotenoids, tocopherols, alpha lipoic acid, coenzyme Q10, lutein, and lycopene.

You may be able to live longer by swearing off high energy producing activity. Or if you choose to live your life at a more robust pace, you might want to do as I do and take “The Magnificent Seven” battery of antioxidants.


What I Do for Fire Proofing

These are the most powerful antioxidants – the ones that really work. I take them every day.

Vitamin C

No discussion of anti-oxidants could be complete without discussing the unique role of Vitamin C.

Vitamin C is required for many of the body’s life-sustaining functions. Humans are among only a handful of animals that do not naturally produce Vitamin C. We get Vitamin C from our diet. Here are some of Vitamin C’s important functions:

Fights free radicals 3 before they can do damageMaintains structure of collagen. 3 Collagen’s integrity is dependent on Vitamin C.Helps the immune system 3 stimulate antibodies and other immune system cellsAids the nervous system 3 to produce amino acids that regulate the nervous system. Helps to break down histamines 3 with are the inflammatory element of allergic reactions.

Food Source: Oranges, strawberries, broccoli, and bell peppers are good sources.

Supplement: For antioxidant amounts of Vitamin C, you’ll probably have to take it in supplement form. I recommend at least 500 mg twice a day. Many of my anti-aging patients are taking 2,000 to 5,000 mg per day in divided doses. Take it with food to avoid an upset stomach.

Carotenoids

Carotenoids are a family of vitamins that include Vitamin A. They are fat-soluble and very important for maintaining a healthy and youthful body. Carotenoids aid in good eyesight. But these vitamins are good for much more than that. Here are some other attributes of mixed carotenoids:

Prevents night blindness 3 and prevents free radical damage in the eye.Lowers the risk of macular degeneration, 3 the most common cause of blindness in the elderly.Decreases the risks of lung and breast cancer 3 and supporting the immune system.Maximizes skin health 3 and plays a key role in the integumentary system.

Food Source: Carotenoids are in naturally in meat, milk, eggs, liver, carrots, and spinach.

Supplement: I recommend taking 2,500 IU of mixed carotenoids per day.


Tocopherols

The term “Vitamin E” is perhaps outdated. There are actually eight related compounds. These compounds include four types of tocopherols and four types of tocotrienols. Put simply, tocopherols and tocotrienols are specific types of Vitamin E like compounds. Tocopherols and tocotrienols:

Fight free radicals 3 that cause diseases of inflammation (such as rheumatoid arthritis)Lower risk of heart disease 3 increasing blood circulationLower risk of cancers 3 in the prostate, colon , and breast

Food Source: Tocopherols and tocotrienols concentrate in “fatty foods”. The best way to get tocopherols and tocotrienols is as a mix of all eight compounds. Too much of one tocopherol in the body can stop the absorption of the other tocopherols. So a good mix is to your greatest advantage. Eat meat, fish, nuts, oils and avocados.

Supplement: I recommend 400 IU of mixed tocopherols and tocotrienols a day.

Coenzyme Q10

CoQ10 is crucial in the creation of energy. Your energy guzzling organs use the most. The body cannot survive without the presence of CoQ10. In Nature’s clever design, Co Q10 simultaneously provides “high octane” fuel and protects them from the resultant oxidation. Coenzyme Q10:

Destroys free radicals 3 in the cell membranes.Prevent arteriosclerosis 3 protecting against the accumulation of oxidized fat in blood vessels. Successfully treat heart disease, high blood pressure, and high cholesterol. 3

Food Source: The food with the most CoQ10 is the organ meats of animals. Grass feed animals have up to 10 times more CoQ10 than grain feed. Unless you regularly consume wild game, it is difficult to maintain good blood levels. The case of CoQ10 is perhaps the strongest argument for using a supplement.

Supplement: For antioxidant protection, I recommend taking a 100 mg supplement once per day.


Alpha Lipoic Acid

Scientists discovered alpha lipoic acid (ALA) in 1951. It plays a vital part in the production of cellular energy. It is the “Universal Antioxidant” because of its ability to fight free radicals in both the fatty and water areas of cells. Here are some other functions of ALA:

Lowers the risk of atherosclerosis, lung disease, and neurological disorders 3 fighting the specific free radicals that contribute to these afflictions.Recycles and extends the life of other free radicals 3 like Vitamin C, E, and CoQ10.

Food Source: ALA is one of the most effective free radical fighters known. It is most in red meat.

Supplement: Take 100 mg per day.Lutein

Lutein is a member of the carotenoid family. Carotenoids give bright colors to your vegetables. Lutein contributes to pigment in your retina. It is a critical nutrient for eye health. Lutein:

Protect vision 3 neutralizing free radical in the lens and retina.Acts like sunglasses 3 shielding the eye from harmful sunlight. Lowers the risk of certain cancer and cardiovascular disease 3 stopping free radical damage that contributes to these diseases.

Food Source: Lutein is in red grapes, egg yolks, squash, peas, and oranges.

Supplement: I recommend taking 20 mg of lutein every day.

Lycopene

Lycopene is also part of the carotenoid family. It is the pigment in many vegetables. It is high in tomatoes. Once absorbed, lycopene is widely distributed in the body. It is concentrated most in the liver, lungs, prostate, colon, and skin. Lycopene’s many functions include:

Prevents coronary artery disease 3 stopping the oxidation of LDH (bad) cholesterol.Reduces the risk of prostate and pancreatic cancers 3 fighting free radical damage.Aids in preventing macular degeneration 3 neutralizing free radicals in the eye.

Food Source: Lycopene is in tomatoes, guava, peppers, watermelon, and pink grapefruit.

Supplement: I recommend taking 20 mg of lycopene a day for maximal prostate protection.


The Magnificent Seven

Antioxidant Daily Dose Unique Benefit

Vitamin C 1000 mg (500 mg 2x/day with food) Protects telomeres to slow aging.

Mixed Carotenoids 2500 IU Preserves vision and protects against cancers.

Mixed Tocopherols 400 IU Cardiovascular & cancer protection.

Coenzyme Q10 30 mg Protects heart and brain.

Alpha Lipoic Acid 100 mg The only water and oil soluble antioxidant.

Lycopene 20 mg Protects prostate from disease.

Lutein 20 mg Defends the eyes from degeneration.

Making Sure You Get Enough

It is possible to get some of these vitamins from your food. But in order to get the antioxidant levels, supplements are necessary. For example, antioxidant doses of Vitamin E are virtually impossible to get in the diet. You would have to eat 2 pounds of sunflower seeds every day!

All of these antioxidants (except for Vitamin C) are oil soluble. You should take them in gel cap form. Try to find as many of them as you can together in a single supplement. Take them with a teaspoon of flaxseed oil or peanut butter for best absorption. Or taking them during a meal with fat or oil in it will do the trick.

Taking these antioxidants will help quench oxidative damage. Remember that antioxidants slow age-associated changes to your of cells. So they help you look and feel younger as well.

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Living the Good Life without the Sacrifice · 4 Living the Good Life without the Sacrifice Part 1: The Truth about Vitamins: What You Need and What You Don’t Should you be taking