YOUNGER YOU INTENSIVE
AN 8-WEEK DIET & LIFESTYLE PROGRAM
by Dr. Kara Fitzgerald
What would a diet that could reverse your age at the level of your DNA look like?
Years ago, we postulated that changes to your DNA methylation through diet and lifestyle could change the expression of your genes and change how your body functions. The right changes would result in protection from certain cancers and diseases of aging, and could even make your biological age younger.
Eventually, that thinking led to the first of its kind study in humans to demonstrate the potential for reversal of epigenetic age using a targeted diet and lifestyle intervention.
The priority for the regimen is to include foods rich in EPINUTRIENTS- methyl donors, and methylation adaptogens
When you do that, you give your body the chance to optimally regulate the expression of your DNA In this document are the guidelines for our study participants - what we call the YOUNGER YOU INTENSIVE Ultimately, our long-term advice is just a bit different than this 8-week program, but this is the place we feel most people should start, and where we should return to periodically to reap its benefits
DIETARY GUIDANCE PER DAY
2 cups of dark leafy greens
Measured raw, chopped and packed
Including kale, Swiss chard, collards, spinach, dandelion, mustard greens
Does not include salad greens such as romaine, iceberg, Spring mix
2 cups of cruciferous vegetables
Measured raw, chopped and packed
Includes broccoli, cabbage, cauliflower, Brussels sprouts, bok choy, arugula, kale, mustard greens, watercress, rutabaga, kohlrabi, radish, Swiss chard, turnip
3 additional cups colorful vegetables of your choosing
Includes alfalfa sprouts, artichokes, asparagus, avocado, bamboo shoots, basil, beets, bell peppers of all colors, capers, carrots, celeriac, celery, chicory, eggplant, endive, escarole, fennel, garlic, grape leaves, green beans, heart of palm, horseradish, Jerusalem, leeks, lettuce (green leaf, mesclun, red leaf, romaine, spring), mushrooms (button, cremini, portabella, shiitake), okra, olives, onions, parsnips, peppers, pumpkin, pumpkin flower, radicchio, red onions, scallions, sea vegetables (kelp, kombu, nori, wakame), shallots, snap peas, snow peas, squash (acorn, butternut, winter), tomatoes (including sun-dried tomatoes), tomatillos, water chestnuts, yams, zucchini
1 - 2 medium beet
Excludes white potatoes and sweet corn
4 tbsp (1/4 cup) pumpkin seeds (or pumpkin seed butter)
4 tbsp (1/4 cup) sunflower seeds (or sunflower seed butter)
2+ serving of methylation adaptogens, choose from:
1/2 cup berries (wild preferred)
1/2 tsp rosemary
1/2 tsp turmeric
2 medium cloves garlic
2 cups green tea (brewed 10 minutes)
3 cups oolong tea (brewed 10 minutes)
6 oz animal protein
Grass-fed, pastured, organic and hormone/antibiotic-free
2 servings of low glycemic fruit
DIETARY GUIDANCE PER WEEK
3 servings of liver
1 serving = 3 oz
Preferably organic
5 - 10 eggs
Ideally free-range, organic, omega-3 enriched
Though liver has fallen out of favor for many, it is a rich source of methyl donors including Riboflavin B2, Niacin B3, Biotin B7, and Cobalamin B12, and of the active demethylaters vitamin A and iron.
A great source of cysteine, methionine, sulfur, and the hard to find, but essential, choline.
Though not part of our study, we also encourage 1+ daily serving of a fermented food like pickled beets, sauerkraut, kimchi, miso, coconut kefir, kombucha, or traditionally fermented vegetables.
GENERAL DIETARY GUIDANCE
Organic preferred over conventional Stay hydrated (8 cups of water per day)
Don’t eat between 7pm and 7am
Avoid added sugar, candy, alcohol, dairy, grains, legumes and beans*
*Note: Legumes and grains can be healthy.
Include healthy oils (balance types of fat including coconut, olive, flaxseed and pumpkin seed oils)
Minimize plastic food containers
The rationale for removing both was the knowledge that insulin resistance (ie, carbohydrate intolerance) has a potent negative effect on the epigenome And that these carbohydrate-rich foods, for some people, can be strong contributors to insulin dysfunction Eliminating legumes and grains, usually for a temporary period, can keep insulin levels in check
IN BETWEEN INTENSIVES
The study diet is intended as a short-term, high-impact modulator of the epigenome We call it the “Intensive” program when we use it in clinical practice. We also utilize a more relaxed, “Everyday” version of the program that is suitable for long-term use and as a maintenance diet in between bursts of the Intensive program. And this Everyday program does allow legumes and whole grains as tolerated These provide an excellent source of vitamins, minerals, fiber, and phytonutrients, and are an important part of a healthy long-term diet for the majority of us.
YOUNGER YOU EVERYDAY
The Younger You Everyday diet is similar to the Intensive, but with a few exceptions:
Whole grains, legumes, and beans are allowed
Dairy is allowed, if tolerated
You may slightly reduce the amounts of vegetables, beets, seeds, and liver as you increase the intake of these other foods
Alcohol is allowed, in limited amounts
A full explanation of the Younger You Intensive and Younger You Everyday can be found in the book: Younger You; Reduce Your Bio Age and Live Longer, Better by Dr. Kara Fitzgerald.
DIETARY SUPPLEMENTS
The Younger You Intensive program is a food-forward approach, honoring the rich complexity of food-based nutrients and their combinations of epinutrient methyl donors and methylation adaptogens. However, careful supplement support has a role to play for many of us.
The following supplements were taken by study participants:
Additional supplement considerations can be found in the book: Younger You; Reduce Your Bio Age and Live Longer, Better by Dr. Kara Fitzgerald.
LIFESTYLE PRACTICES
In addition to the dietary intervention, we had our study participants incorporate simple, but intentionally-designed lifestyle practices. These practices are based on the evidence that sleep, stress, and exercise interact with our genome by impacting epigenetics.
Exercise
Minimum of 30 minutes of exercise per day for at least 5 days per week
At an intensity of 60-80% of maximum perceived exertion
Stress management
Relaxation exercise twice per day
Sleep
Average a minimum of 7 hours of good quality sleep per night A probiotic supplement providing 40 bn live CFU A phytonutrient (greens) powder, twice per day
New Frontiers Functional Medicine & Nutrition Clinic offers both in-person and telehealth consultations Our team of Functional Medicine physicians and nutritionists are all trained in Dr. Fitzgerald’s Younger You longevity protocol and are highly experienced in over 50 conditions, including gastrointestinal and immune conditions, cardiovascular and brain health, and more.
