Book Review

Who should read this book?

This is the ideal book for people that are struggling in keeping fat at bay because it explains, gradually, in a clear and concise language, all the little ticks that can be used to stay on a healthy diet and the easiest way to lose weight permanently.

People with skin problems like spots, psoriasis and so on. The author explains how food could be the cause of many of these skin problems and how these conditions could be nothing more than symptoms that our body is struggling in getting rid off toxins absorbed from our food and our environment.

For health conscious people that are fully aware that our health is the most precious asset we possess. Money, power, fame, and even a loving family or a loving partner are worthless when we are stuck in a bed with pain all day long. When we can enjoy our full health and an amazing sense of well being every aspect of our life becomes simply beautiful, even when we are leading a simple life style. This book is written for people looking to improve or preserve their health and sense of well being.

The book is ideal for people that know little or nothing about free radicals but are willing to learn more about this subject. They will learn the best way to use antioxidants to fight them as well as many powerful tricks to keep low the production of free radicals, inside our body. The reduction of radicals absorbed from foods and from our natural or polluted environment is discussed too.

People that love sports but that are aware that too much sports could be harmful. This book could be a good starting point to understand how to plan a proper physical activity to get the most from our sports but reducing in the same time the negative side effects.

Men with erection problems and low sex drive could find this book very useful. People are completely unaware that a proper diet with a proper physical activity can literally have a powerful effect on the quality of their erection and sex drive.

 People interested in caloric restriction, longevity, and hormesis. This can be a precious manual for them. This will allow them to analyze and to reflect on the most effective way to slow down the ageing process.

For responsible parents with teenagers that have a very bad lifestyle and diet. This book could be a good opportunity to help your growing boys and girls to become more aware about the importance to lead a proper healthy life style and to stay away from drugs, smoke and alcohol.

Finally, this book is for people that just want to enjoy reading a nice useful book...

Have a nice health!

Where to buy this book

Book Content:

Chapter 1: Introduction 1

Casting a glance at the free radical problem 1

Conclusion 2

Chapter 2: Antioxidants - an introduction 3

The world seen from an antioxidant perspective 3

Antioxidants - an in-depth analysis 5

Solubility 5

Blood fluidity 5

Radicals' and antioxidants' location 6

Antioxidants are blind 6

In the blood or in the cells? 7

Cytocrome P450 8

Antioxidants as prooxidants (chemicals which help to oxidise molecules) 10

Antioxidants as carcinogenic (cancer-causing) substances 10

Antioxidants and the gut bacteria 11

External and internal antioxidants 11

The proper way to use antioxidants 12

Antioxidants: from food or from supplements? 12

In the packaging 12

In the pot 14

In the stomach 15

In the digestive tract in general 16

Fibres and antioxidants 16

Synergism - how antioxidants prefer to play in teams 17

24-hour protection 18

Is insulin the key factor for antioxidant efficacy? 18

Fat, the Trojan horse 19

Antioxidants and calories 19

Soon after absorption of nutrients 20

Buffer effect 21

To peel or not to peel 21

The advantage of antioxidant supplements over food antioxidants 22

Summary 23

Chapter 3: What are radicals? 25

Understanding free radicals 25

Just plain water for a start 25

Looking radicals straight in the eyes 28

Why are radicals so destructive? 29

Another few lessons in chemistry 32

Meeting a few other atom species 33

Another few examples of radical reactions 35

Acids and alkalis 37

Starting from plain water again 38

Conclusion 39

Chapter 4 : How to create radicals 41

The sun 41

Radioactivity 42

Iron, copper and other minerals 44

Mineral dust and mineral fibres 45

Respiration 46

Magnetic fields 49

Grinding 49

Heating 49

Fire and cigarettes 49

Antioxidants 50

The body's internal enzymes 52

Immune system 52

Cooked food 54

Raw food 54

AGE products 56

Prolonged physical activity 57

Chapter 5 : Antioxidants - how do they work? 59

Stopping the radicals domino effect (radical scavengers) 59

Slowing the radical domino effect (radical scavengers) 60

Repairing damaged molecules 61

Blocking metal radical production (chelating effect) 62

Removing metal radical production(chelating effect) 62

Inactivating prooxidant enzymes that create radicals 62

Inactivating prooxidant enzymes that make toxic molecules more toxic 63

Activating detoxifying enzymes that make some carcinogens more water-soluble 63

Stimulating genes that repair our bodies and increase endogenous antioxidant production63

Shield effect - protecting DNA from radical attack 63

Removing AGE products or reducing their formation 64

Does it make sense now? 64

Chapter 6: Food for energy, food for building 65

Fat 56

Saturated Fatty Acids 65

Why are fatty acids called acids? 68

Saturated fatty acids found in our food 69

Summary: saturated fatty acid 70

Monounsaturated fatty acids 70

Why are saturated fatty acids called saturated, and unsaturated fatty acids called unsaturated? 71

Polyunsaturated fatty acids 72

Why are oils liquid, while fats like butter and lard are solid at room temperature? 75

Fat versus fatty acids 77

Fatty acid from a nutritional point of view 78

Essential and non-essential fatty acids 78

Omega-3 and omega-6 ratio 79

Omega-3 from plants and from oily fish 79

Radical attack on fatty acids - the domino effect 80

Which fatty acid is more susceptible to radical

attack? 86

Saturated fatty acids 87

Monounsaturated fatty acids 88

Polyunsaturated fatty acids 88

Cell membranes 89

Conclusion 94

Proteins (amino acids) 95

Amino acids in proteins 99

High quality versus low quality proteins 100

Carbohydrates 101

Fibres 104

Conclusion 106

In which proportion should fat proteins and carbohydrates be used? 106

Summary 111

Chapter 7: Body endogenous antioxidants 113

Why are endogenous antioxidants so effective? 115

Which antioxidants are our bodies able to produce? 115

Superoxide dismutase (SOD) 116

Glutathione peroxidase (GHS) 116

Catalase (CAT) 117

Summary of body endogenous antioxidants 117

Which nutrients do our bodies need to build their own antioxidants? 118

Other endogenous body antioxidants 119

Summary 119

Chapter 8: Glycemic Index 121

A quick overview of the digestive system 121

From the mouth to the organs, the journey of glucose 122

Glucose in the blood 122

How is the Glycemic Index calculated? 130

Glycemic Index, a personal interpretation 131

How the new definition helps to explain low GI food properties 135

Is the Glycemic Index related only to how fast a food is digested? 137

Summary 137

Problem with the Glycemic Index 138

Fructose 138

Insulin 139

Glycemic Load 140

Reading the Glycemic Index 141

Glucose GI/bread GI 141

The war on carbohydrates 142

Conclusion 143

Chapter9: IntenseDF: fighting the fat 145

How to recognise fattening food 145

Body weight set-points 148

Fattening food and non-fattening food 150

How to make olive oil: a lesson to be learned 153

Raw, cooked and burnt food 154

Fattening food: the concepts 155

Eating pattern 157

Protein, carbohydrate or fat? 164

Are proteins fattening? 165

Are carbohydrates fattening? 166

Is fat fattening? 167

Comparison between three generations 168

The spoiled organ 170

Exercises 172

Leaning from credit card thieves 174

The two sensors 174

Always in red 176

Chapter 10: Hormesis: when a poison is not a poison 179

Some examples of hormesis 183

Xenohormesis 184

Conclusion 184

Chapter 11: Understanding the body’s willpower 187

How to age quickly 190

Intense exercise, fighting radicals with radicals 191

High-intensity intermittent exercise 194

Maximum intensity, shortest time 198

Exercise tricks, from a beginner to a beginner 199

Exercise to fight fat 203

Exercise for the bones 204

Elegant bodybuilding 206

A walk is more than a walk 207

Let’s not forget the eyes 208

Meditation 209

Yoga 211

Posture alignment exercise 211

Conclusion 212

Chapter 12: Raw, cooked and burnt 213

Energy and food 213

Cooked food and the past 213

Cooked food and the present 214

Raw food 214

Cooked food 216

Burnt food 216

Processed food 217

Methods of cooking 218

Steaming 218

Boiling in a pot 218

High-pressure cooker 218

Microwave oven 219

Methods that should not be used 220

Stir-fry 220

Electric oven, casserole, UV oven 220

Deep-fry 220

Wood fire 221

Preserving nutrients 221

Minerals 221

Vitamins, antioxidants and phytochemicals 221

Conclusion 221

Chapter 13: An unusual way to fight radicals 223

Just antioxidants? 223

What about the bed? 224

Brushing the teeth 225

Soap 225

Clothing 225

Laughing 226

Cuddles, massages and sex 226

Friends 226

Toys and a stimulating environment 226

Meditation 227

Good moods 227

Violent people 227

Water 227

Nap 227

Stressful work 227

Eating slowly 228

Some considerations 228

Hormesis: an alternative way to fight radicals 228

Conclusion 229

Chapter 14: Intense DF: fighting the spots 231

Personal experience 231

Spots and adolescence 242

The strange urge to squeeze the spots 242

Food and spots 243

Liver and spots 244

Active and inactive spots 245

Not just spots 246

Soya 248

Food and us 249

Food is not food 249

Spots and radicals 250

Detox, non-tox and the P450 250

Conclusion 251

Warning 252

Chapter 15: Longevity interventions 253

Why do we need to fight radicals? 252

Calorie restriction 252

Every other day fast 254

Other fasting regimes 255

Protein restriction 255

Methionine restriction 255

Resveratrol 255

Insulin connection 256

Micronutrients 257

Nucleic acids 257

Carbohydrates, amino acids or fat? 258

Hormesis 258

Exercise 259

Back on methionine restriction 259

Methionine and elegant bodybuilding 261

The isotopic diet 262

Chapter 16: History of diets 262

The four generations 263

The first generation 262

The second generation 263

The third generation 264

The fourth generation 264

Starvation diet 266

Conclusion 268

Common errors in dieting 268

How our mind can make us fat or thin 269

The most important points to consider in our diet 269

IntenseDF diet: a few tips 270

Chapter 17: IntenseDF: reading our bodies 273

Our genes (we are what our genes want us to be) 273

Our diet (we are what we eat, and do not eat - see anorexic people) 274

Our habits and environment (we are what we smoke and drink) 275

Individual personal history (we are the love we receive and give) 276

We are what we do, and in particular what we don’t do 276

We are what we think 276

How to read the body 276

Skin condition 277

Colour of eyes 278

Appendix 278

Dark circles around the eyes 279

White marks on nails 279

Bleeding gums 280

Receding gums 280

Aggressive behaviour 281

Quality of sleep 281

Flatulence 282

Mouth ulcers 282

Tongue 283

Continuous hunger 283

Confusion and difficulty in concentrating 284

Body odour 284

Urine colour 285

Appearance and odour of faeces 285

Frequency of bowel movement 286

Diarrhoea and vomiting 287

Liver pain 287

Erection and sex drive problems 287

Anus 287

Forehead wrinkles 288

Which tools can be used to help us to read the body? 288

Blood pressure monitor 288

Blood glucose meter 289

Urine pH 290

Scale to measure body fat and intra-visceral fat 291

Kit to measure cholesterol 292

Learn to observe other people 293

Food sensitivity 293

Food allergy 293

Chapter 18: Intense SEX 295

Let’s speak about sex! 295

Erection and the genes 295

Aphrodisiacs 296

Sex and food 297

Sex and intense exercise 299

Sex and supplements 299

Sex and lifestyle 300

Sex to make babies 300

Keeping an eye on the results

Fight radicals to get good sex, and have good sex to fight radicals. 301

Conclusion 301

Chapter 19: What does healthy food mean? 303

An invented story 303

Salt and omega-305

Right quantity of food 310

The problem with the presentation of scientific data 311

Chapter 20: IntenseDF: the food 315

Food groups 316

Important points to remember about food 327

Food and wrinkles 328

Chapter 21: Supplements 331

Supplements: useful, useless or harmful? 331

Do we need supplements? 331

Best sources of supplements 332

Vitamin index, mineral index, antioxidant index 332

How much of each nutrient? 334

Where do we get scientific data about food composition? 337

Learning to use supplements 337

Just let us keep an eye on our supplements 339

Other supplements 339

Chapter 22: IntenseDF website 341

First, determine our nutrient needs 341

Second, build a meal 343

Where do these nutritional data come from? 348

How to use these data 349

WARNING! WARNING! WARNING! 349

Chapter 23: How I have built my own diet 351

Before starting 351

Warning 351

The principles that I am following 352

The hormone diet 352

The night diet 358

The low Glycemic Index diet 359

The saturation diet 359

The bitter diet 362

The balanced diet 362

Building the perfect diet 363

Do we need supplements? 364

Food variety 371

Common sense 372

Chapter 24: How will we fight radicals in the far future? 373

The starting point: food is not food 373

AGE remover 373

The antioxidant fat 374

The next step - at the end we just need ATP 374

A deeply unconventional food 374

An antioxidant liquid, like water 375

Stem cells, gene therapy and hormones 375

Chapter 25: Intense DF: summary 377

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