Translator: Rhonda JacobsReviewer: Peter van de Ven Good morning and thank you. It’s an honor and advantage to be here. I feel very lucky to beone of those invited to do so. So, I’ll begin. First of all, if you came hereto hear about the Fast Five movie, or you’re Vin Diesel fans,( Laughter) you got the wrong ticket.( Laughter) Okay. So, we’re kind of doing a bitof time trip this morning, so let’s do this again. Imagine you’re 100 year olds, celebrating your 100 th birthday. Imagine what that feels like, what you look like, and what you’re doing. Now, imagine that you’re celebratingyour birthday on water skis. The water’s skidding underneath your skis, you approach your wharf, you beckon to your girls, your grandkids, your great-grandkids, maybe some great-great-grandkidsand their friends, who beckon back to you. And then you chipped wideand you sprinkle them all with liquid.( Laughter) Now, is that sort of vitality a dream or can it be reality? Well, let’s look. This is a cartoon, a sketch, based on an MRI image.It shows what it looks liketo slice through the thighs of a 40 -year-old athlete. The red’s muscle, the yellow’s fatand the white’s bone. So there’s lots of muscle, somewhat thick bone and just a rim of solid. Now, this is a similar imageof a slice through the legs of a 74 -year-old sedentary male. With muscle withering awaylike that in the 70 s, is the kind of energy and strengthyou need to water ski at 100 even possible? Well, let’s look at what standsin the way of getting to 100. The top 10 murderers: heart disease, cancer, lung malady, blow, accidents, Alzheimer’s, diabetes, kidney malady, lung infections and suicide. Those are some pretty bighorsemen of the holocaust that we have to get by. So what can we do? When I was at NIH, I had turn in 20 extra pounds, and that was since leavingthe Navy and the Marine Corps, and I didn’t consider that to be a threat, because it wasn’t one of those tenthat I really registered, and I was just overweight, not even obese. But I also knew what to do to cure that: chew less, employ more.And I was devouring a good diet, I was eating something similar to this. You may recognize it — this is the current recommendationsof the United Position government, and — what they call healthful. And this is similar to what I was gobbling. And you may not recognizethat there’s a lot of industrial influence that goes into these recommendations. Harvard took a look at this and said, “We can do better than that, ” and so they made some reforms. And they called it “Healthy Plate”instead of “My Plate.” And so “theyre saying”, more vegetables, less fruit, cut out dairy, there’s some peoplewho can’t even eat dairy, and whatever’s in dairywe can get somewhere else, so it doesn’t have to bea recommendation, that’s just the influenceof the dairy industry.And they too made healthful oilsand abiding active up onto the front page instead of burying it in the fine print. And the MyPlate recommendations, even after decades of epidemic obesity, didn’t even include the adviceto eat less until 2010.( Laughter) Again, that’s industrial affect — they want you to eat healthyor don’t eat healthy; as long as you munched, they’re happy. So it’s eat, snack, chew. Now, at NIH, my daytime was sandwichedbetween my childcare drop-off and pick-up. So to try to get more task done, I started bouncing lunch. One of those dates, I likewise hop-skip breakfast, which, at the time, felt a little bit sinful.And that shows you how strongthe dogma is about breakfast. But that “breakfast is the mostimportant meal of the day” thing, that’s push , not discipline. So regardless, I skipped breakfast, and I noticed that I wasless hungry during the day than I’d been when I munch breakfast. So I sinned again, I tried it again, and again, and again, and maintained it up, and after a few days of that was also noted that that 20 pounds of flabI was carrying felt a little thinner. So I checked on the scale, and sure as shooting, my force had fallen. So I stopped it up –week after week for 20 weeks, my value was droppingby a pound per week. And the key here is appetite. My appetite had drooped. I wasn’t trying to eat less at this time. My appetite had plummeted, so I was munching fewer and feeling full, having eaten less food.Sounded immense to me. And so that was my wayof rid ourselves of that extra 20 pounds. Fast forward to 2005. My wife tried the same thing — what I announced it then was a study of one, I tried it on myself. My wife tried it on herself. She had the same result –the same kind of study of one. In 2005, we wondered, can we share this? Can this work for other parties? But there was a problem –calories in, calories out. Timing wasn’t supposedto make a difference. We’re physicians, we know this stuff, right? Why would season interest? We had no good explanation for that. So I dove into the scientificliterature trying to find out, trying to solve this little mystery.And appear through stuffthat dated back to the 1930 s, I started looking how much affect manufacture had had on our perceptionsabout diet and feeing, and that’s whereI learned about things like “breakfast is the mostimportant meal of the day.” But I too learned thatthe solution to the timing question was a fairly obvious thing; it was based on stuff I’d learnedthe first time of medical institution and was too boringto be thinking about later. So, I positioned the pieces together, situated them in a notebook, and my partner and I foundedthis busines called Fast-5 to try to encourage other peopleto try to give this tool a try. So we reproduced this journal, and it comes down to five — one principle, five terms: Eat within five consecutive hours. So what’s the rest of the book about? It’s talking about, explaining how it actually works.( Laughter) But it does come downto that one rule: five hours. And that five hours can beat any time during the day — meaning it can bean evening window of five hours, a morning space of five hours, doesn’t matter.And what you choose to eatduring that opening is also up to the individual. It can be MyPlate; it can be Healthy Plate; it can be vegetarian; it can be kosher; it can be halal — whatever a person chooses to eatcan fit within the Fast-5 platform. It is the timingthat realise significant differences. For some people, Fast-5is like Cinderella’s slipper — they’re overweight, they’ve been overweightfor as long as they can remember — obese. They try it on, it fits perfectly, and their whole life reforms. And because of that, with us justhaving a website and very little else — a assortment of e-mailsback and forth to people, Fast-5 has spreadto those six continents. Seven if you count penguins.( Laughter) But penguins fastfor three months at a time, and so I think they’re taking ita little too far.( Laughter) So, translatedinto the various words by people who wanted to sharethis idea that worked for them, in their own language, with their own countrymen. And there are Facebook groups, Yahoo groups with over 3,000 members.So people are here sharing it, sharing what works for them. This is one tool in the arsenalthat people can try and see if it works for them. That’s why I call it the study of one. You don’t have to asksomebody else if it’s healthy, you can find out for yourself. Does it work for you or doesn’t it? That’s what studies and research of one is about.So — this is how you canget started on research studies of one — and this doesn’t have to be about Fast-5. A study of one can approachany question that you have. Is this healthy for me or not? And what I’ve learned from e-mailingall these people about Fast-5 is that beings often don’t trusttheir own sense of what’s good for them, they need it to come from outside. And I’m saying you can trust yourself; you can trust your torso –it’s good at this. And this is the way you can get started: You take measurements –the first three you can do at home, the last two are lab exams. And there is still othersthat your doctor would recommend based on whatever change you’re makingand you want to give it a try.Now, I ask fora little bit of common sense — you don’t want a heartbeat of zero.( Laughter) You don’t want a blood pressure of zero. But within the range of common sense, all these numbersare the lower, the better. So it’s fairly simpleto steer with these: the lower, the very best. And HbA1c is a measureof the average blood glucose over the last couple of months. So it precisely gives an average measurementto let you know where you’ve been.Hs-CRP is a measure of the amountof the amount of inflammation that’s going on anywhere in the body. Inflammation is our body’s primary toolfor giving anything — it’s its only tool. It simply hurls inflammationat anything that goes wrong. So if anything is going wrong, rash goes up; and if everything’s quietand good, it goes down. And you may be wonderingwhere cholesterol is on this. Cholesterol has 11 subtypes and lots of different risk factorsthat have to be integrated, so it doesn’t makefor an easy hand-picked or an easy navigate. The study of one is likenavigating the old fashioned way: You check its own position, you designated your direction, you wander it for a while, and then you stop and you check again, and if things are looking good, you keep going the same way, and if they’re not looking good, you change courseand do something differently.Now, two or three months is a long time. It’d be nice to have a GPSwhere you eat a candy forbid and it says, “Oh, you’re going downhill.”( Laughter) And then it says, “Make a U-turn.” And then you devour a salad, and it says, “Recalculating.”( Laughter) Well, we don’t have that hitherto … maybe. For right now, we are only have the study of one. But what studies and research of one does is tell you what’s healthy for youwith your task, your selections, your food, your stress tier, your environment and your genes. It doesn’t say what’s healthyfor some lab rat or some person who’s in a paid studyin an ivory tower somewhere; it’s what matters for you. In addition to thosetests and measurements, I likewise say, “How do “youre feeling”? ” Because your form has a networkof checks called guts that you can count onto tell you what’s going on, but they don’t print out crowds, so you have to record, maybe assign it a flake of one to tento say, “How are you feeling? How are your hurts and hurtings? Are you feelingenergetic and sharp-worded or not? ” And to those used, you can guide yourselfon what’s healthy for you.Now, there’s another mystery about Fast-5, and that is: how do animalscontrol their level of fat? Not too little , not too much. It’d be nice if itwere happening for humans too. They have some solid for fund, but “youve never” construe animalsjust eating and snacking until they blow up like puffer fish.( Laughter) Fast-5 seems to turn onthe same mechanism for humen: to get simply the right amount of appetiteto keep the solid in balance — not too much , not too little. We still do not know how that works. But I trust that it does. And if you would like to try Fast-5, you can see if it works for you too. Now, let’s go back to the athlete.Lots of muscle, right? This isn’t the 40 -year-old. This is a 70 -year-old. Let’s look at all three for comparison. On exceed: 40 -year-old. Middle: 74 -year-old sedentary. On the bottom: 70 -year-old and quite active. This is why the fact that muscleis use it or lose it, is why there’s more to dietthan merely food. And this doesn’t stop at muscle cells. Use it or lose it applies to brain cadres. And it applies to the body as a whole.Whether we’re exerted and activeand important to our community — that matters. And so my opinion of a health platelooks something like this: You say, “Well, where are the veggies? “( Laughter) They’re some little dotin this physical part, so small-minded you can’t even see it, because there’s activity, there’s things like not inhaling, alcohol in moderationthat goes into physical. But there’s the wholeother world of social activity and mental activity that we need a nutrition ofto keep everything healthful. Our cadres start acces beyond our skinin terms of how they communicate.Now, we see this wordevery day, probably — probably more than we like to see it, and so I’d like youto use it as a remember. Did I fertilize today? If you see this word somewhere out there, mull: Did I augment today? Did I applied something new in “peoples lives”? Did I generously sharesome advice or some abilities or something with someone else? It’s like biological karma: What you give out comes back to you. Now, imagine you’re 100, again. It’s your birthday still. The sun’s setting, you’re sitting on the dock, life is good. Your knees ache … from skiing.( Laughter) After all, you’re not 90 anymore.( Laughter)( Applause) And you think, if we are capable of profitfrom their own generosity, what better bonu, what more cherished dividendcan there be than health.Thank you very much.( Applause ).