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CONTENTS
1 Title Page
2 Epigraph
3 Preface: Why I Wrote This Book by Dr Aamer Khan
4 Introduction
5 1. THE TIPPING POINT
6 2. FAT: FRIEND OR FOE?
7 3. HORMONAL IMPACT ON FAT DISTRIBUTION AND AGEING
8 4. THE MENOPAUSE
9 5. TACKLING DIET AND NUTRITION, AND THE IMPORTANCE OF THE GUT
10 6. EXERCISE: PRACTICAL EXERCISES AND HOW TO DO THEM
11 There’s an exercise routine for everyone, no matter how unfit or fit you are, and why exercise is needed
12 7. IT’S ALL IN YOUR DNA AND HABITS
13 8. MODERN LIFESTYLE AND HABITS
14 9. SHOPPING LIST, RECIPES AND THE PLAN TO PUT IT ALL TOGETHER TO FIT YOUR LIFESTYLE
15 10. CAROLE MALONE’S TURN BACK TIME DIET
16 ACKNOWLEDGEMENTS
17 Copyright
The information provided in this book is designed to provide helpful information on the subjects discussed and is based on the breadth and wealth of Dr Aamer Khan’s medical experience since becoming a qualified doctor over thirty years ago.
This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and authors are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources.
Readers should be aware that the websites listed in this book may change.
WHY I WROTE THIS BOOK BY DR AAMER KHAN
Hello, my name is Dr Aamer Khan. I am a medical doctor. In 1986 I qualified from The Medical School of the University of Birmingham. I knew that I wanted to be a doctor since the age of eight years old, being inspired by the stories my father told me about my grandfather, who was a surgeon. I have always wanted to help people improve their health and daily lives and have dedicated myself to medicine since taking, and sticking to, the Hippocratic Oath on qualifying.
There are nine undertakings in the Hippocratic Oath:
‘I swear to fulfil, to the best of my ability and judgement, this covenant:
1 I will respect the hard-won scientific gains of those physicians in whose steps I walk, and gladly share such knowledge as is mine with those who are to follow.
2 I will apply, for the benefit of the sick, all measures [that] are required, avoiding those twin traps of overtreatment and therapeutic nihilism.
3 I will remember that there is art to medicine as well as science, and that warmth, sympathy, and understanding may outweigh the surgeon’s knife or the chemist’s drug.
4 I will not be ashamed to say ‘I know not,’ nor will I fail to call in my colleagues when the skills of another are needed for a patient’s recovery.
5 I will respect the privacy of my patients, for their problems are not disclosed to me that the world may know. Most especially must I tread with care in matters of life and death. If it is given me to save a life, all thanks. But it may also be within my power to take a life; this awesome responsibility must be faced with great humbleness and awareness of my own frailty. Above all, I must not play at God.
6 I will remember that I do not treat a fever chart, a cancerous growth, but a sick human being, whose illness may affect the person’s family and economic stability. My responsibility includes these related problems, if I am to care adequately for the sick.
7 I will prevent disease whenever I can, for prevention is preferable to cure.
8 I will remember that I remain a member of society, with special obligations to all my fellow human beings, those sound of mind and body as well as the infirm.
9 If I do not violate this oath, may I enjoy life and art, respected while I live and remembered with affection thereafter. May I always act so as to preserve the finest traditions of my calling and may I long experience the joy of healing those who seek my help.’
It is with respect to the seventh and eighth obligations of this oath that I have undertaken research and have come to writing this guide for turning back time and recreating a healthy body, mind and psychological health that everybody can use and benefit from.
When my wife Lesley and I decided to enter a new era of our lives, and career in aesthetic and anti-ageing medicine in Harley Street, London, we began to realise that it wasn’t enough just to help people look better and younger on the outside. We realised that in order to look and feel good we had to encompass the whole person’s internal health and help to improve them both inside and out. We also realised that what we were actually practicing was not just cosmetic medicine and surgery, but internal and anti-ageing medicine. Looking good is not enough if you still have aches and pains associated with ageing and you can’t walk properly, or even get in and out of a taxi. Living life with pain always shows on your face.
About eight years ago we decided to study the subject of Ageing and Human Physiology. I was astonished by how much medical research had already been done, but was not common knowledge. I was just as astounded by the desire of people to look and feel good, and to stay younger for longer, and have healthier, more productive and useful lives. This desire is a bigger drive than the desire to simply look better on the outside. What I found was that by slowing down, and even reversing the ageing process, people don’t just feel better, they also look younger.
Clinical research has also shown that most of the age-related disease processes are related to the process of ageing itself and if we slow that down, or even reverse it, we can improve these conditions. It used to be thought that 80 per cent of our outcome was genetic and 20 per cent was due to the environment, so medicine has developed to focus on managing disease processes and their symptoms through prescribing medicines and operating on the end results of these medical conditions. In actuality, we have discovered genetics only determine 20 per cent of the outcome and 80 per cent is determined by our environment; this has led to more and more medical focus on preventing, delaying and curing medical conditions at a much earlier stage.
How we look on the outside reflects what is going on inside. When our systems start to fail we develop outward signs of ageing, which include obesity, muscular and joint stiffness and inflammation, aches and pains, ageing and coarseness of skin, dull eyes, thinning and greying of hair, changes in visual acuity and mental changes, with poor concentration, memory loss, feelings of anxiety, depression, dread and poor sleep.
In a desire to improve their health, people have tried various diets, exercise and nutritional programmes without much success, and at great cost to their pockets, which often even accelerate the very processes that they are trying to slow down. Clinical studies of such programmes have shown that none of them work. Most people who I have come across tend to say that these programmes are so extreme