LIVE agelessly!

Defy your age

The Prevention program that will slim you down, rev you up, and even reverse wrinkles in just 12 weeks. Get ready to look & feel UNREAL!

Karen Wilson, 48

"My cholesterol plummeted, and my blood sugar dipped below the danger zone!"

Maria Barreto, 52

"I'm so much more energetic. I no longer get afternoon slumps where I want to hide under my desk."

Susan Melchione, 50

"I lost 22½ pounds, and 3 inches from my waist--I'm finally able to tuck in my shirts!"

Leslie Bartholomew, 45

"I haven't been at this weight since I had my first baby 13 years ago."

Catherine Winters, 58

"I never imagined this softer, younger-looking skin was lurking beneath all those brown spots."

GETTING OLDER MAY BE INEVITABLE, BUT STUDIES SHOW LOOKING AND feeling your age is completely optional!

Our life-changing new Defy Your Age Challenge, an easy eating, fitness, and skin care program, is proof positive that women at midlife can become as healthy and glowing as those in their 20s or 30s--after just 3 months. We're talking about noticeable turnarounds in common age-related problems, from the superficial (wrinkles and brown spots) to the potentially serious--including weight gain and the often-corresponding spikes in cholesterol, blood glucose, and blood pressure that can lead to heart disease and diabetes. But the best part of the Defy Your Age Challenge may be the amazing vitality it delivers. Remember that surge of energy that makes it easy to live life to your fullest? Well, prepare to feel it again (in spades!).

How do we know our program delivers? Because we rigorously tested it on a panel of women ages 40 to 59, who graciously agreed to be poked and prodded so we could follow their progress. We also tracked their weight, blood pressure, and even the state of their skin--via the Visia Complexion Analysis machine.

The results were impressive: After 12 weeks, 14 panelists lost a total of 151 pounds, and 39 inches from their waists. Across the board, the women with the biggest health issues--including high cholesterol and borderline to high blood pressure, both risks for stroke and heart attack--experienced dramatic dips. Because most chronic risk factors start to become prominent in the fourth decade of life and beyond, "fixing all of yours brings your health status up to the level of a healthy person a decade or two younger," says Yale University School of Medicine associate professor David Katz, MD, MPH, the program's medical advisor. Sustained over time, these health boosts add enormously to your vitality.

You will look as young as you feel, too, thanks to the rejuvenating effects of the four skin care regimens that are offered on the program.

We know what you're thinking: Results like this aren't possible unless you're doing something radical, hard, expensive, or--worse!--all three. But the Defy Your Age program is sensible, easy, and affordable. (No trainers, Botox, or exotic foods required!) The fact that the majority of the panelists were able to follow it is a testament to how naturally the nine basics of the program become part of your life. Even more telling: Many of the panelists are continuing on with the program--indefinitely, they say. "I always want to feel the way this program makes me feel," says Susan Melchione. "I'm a new woman."

You can be too! If you're ready to turn back the clock, the Defy Your Age program is for you. Find out on these pages how to get started.


lose the pleats

Flat-front pants slim your tummy and lengthen your legs, so you seem taller and better proportioned, says Kristin Rawson, style director at Ann Taylor.--Lisa Cohen Lee
Skin Care Plan

Lifestyle habits like eating more omega-3 fats and exercising regularly can lower the actual age of your skin--which is why this program's nutrition and fitness plans (see p. 102 and 105) can improve hydration and boost firmness. But how you care for your complexion is just as important. That's why one panelist who adopted one of our rejuvenating skin care regimens saw her wrinkles improve by 141% and her splotches lighten by 20%--impressive results, especially since uneven skin tone can add a decade to your perceived age. Find your perfect skin routine starting on p. 100!

Skin Basics


A recent study found that 50% of women don't wash their faces at night, a habit that can make skin look older; leaving dirt, excess oil, and makeup on overnight can irritate skin, clog pores, and trigger breakouts. To refresh skin in the morning, splash with lukewarm water.


Being vigilant about UV protection is key if you want younger-looking skin. Studies show that even 10 minutes of daily exposure to UVA "aging" rays can cause changes that lead to wrinkles and brown spots in as few as 12 weeks.


roll up your sleeves

To expose the thinnest part of your arm (from your elbow to your wrist) and give the illusion of a slender shape, push back the sleeves of sweaters and shirts (or opt for three- quarter-length sleeves). --LCL



There are a number of "hero" ingredients with solid research behind them: Retinoids, antioxidants, peptides, niacinamide, glycolic acid, and DNA-repair enzymes are just a few proven to rejuvenate skin. But choosing which to use--and how to use them--can be confusing. That's the beauty of these four routines, which were created by Macrene Alexiades-Armenakas, MD, PhD, an assistant clinical professor of dermatology at Yale University School of Medicine and the program's skin care pro. Each regimen incorporates several skin savers, so all you have to do is choose the one that helps make your biggest beauty wish come true--whether it's to improve fine lines and wrinkles, brown spots, acne, or sensitivity. Bonus: Because all the routines assist with a range of common aging concerns, your skin will be softer, smoother, and less splotchy within a few months (if not before!) no matter which you use. To get the best results from your routine, be sure to follow the how-to tips from Alexiades-Armenakas.


Lighten my brown spots

IN THE MORNING Apply Garnier Nutritioniste Skin Renew Anti-Sun-Damage Lotion SPF 28 ($13; drugstores).

IN THE EVENING Cleanse with CeraVe Hydrating Cleanser ($11; drugstores), then apply Olay Professional Pro-X Discoloration Fighting Concentrate ($42; drugstores), followed by RoC Multi Correxion Night Treatment ($25; drugstores).


• Apply Olay concentrate onto areas of discoloration.

• Use just a pea-size amount of RoC treatment; it contains a retinoid that can be irritating. To minimize side effects, use it every second or third night for the first few weeks.


Smooth my fine lines and wrinkles

IN THE MORNING Apply Olay Regenerist Anti-Aging UV Defense Regenerating Lotion SPF 50 ($30; drugstores).

IN THE EVENING Cleanse with NeoStrata AHA 20 Foaming Glycolic Wash ($32;; follow with Topix SRS Cell Repair Therapy ($90;


• Apply day cream to dry skin to avoid diluting sunscreen.

• Use night cream on slightly damp skin to boost penetration and speed results.


Banish my breakouts

IN THE MORNING Apply Coppertone Oil-Free Faces Lotion SPF 30 ($8.50; drugstores).

IN THE EVENING Wash with Neutrogena Oil-Free Acne Wash Redness Soothing Cream Cleanser ($7; drugstores); follow with Neutrogena Deep Wrinkle Serum from Ageless Intensives ($20; drugstores).


• Leave cleanser on skin for 1 minute to enhance exfoliation.

• Apply just a pea-size amount of Neutrogena serum; it contains a retinoid that can be irritating. To minimize side effects, use it every second or third night for a few weeks.


Reduce my redness and irritation

IN THE MORNING Apply Aveeno Ultra-Calming Moisturizer SPF 30 ($15; drugstores).

IN THE EVENING Wash with Aveeno Ultra-Calming Moisturizing Cream Cleanser ($7; drugstores); follow with Revaléskin Night Cream ($120;


• Cleanse skin with tepid water; hot water strips away protective oils and opens blood vessels to increase redness.

• Apply night cream to damp skin to seal in moisture. Rub any extra onto your neck, chest, and hands.
Eating Plan

Whatever being younger means to you-- lifelong good health, boundless energy, a slimmer body, even softer skin--this diet helps deliver. What else would you expect from a plan created by Cheryl Forberg, RD, who, as the author of Positively Ageless, knows a thing or two about eating to turn back the clock! She's also a chef, so the food is delicious. Another plus of the plan: It's flexible--you'll eat three meals and two snacks every day, choosing from 40 menu options to start (find them at With this mix-and-match approach, eating healthier is practically a no-brainer!

Eating Basics


There's a good reason Forberg calls omega-3s "the number one anti-aging fat" and designed this plan to include a healthy daily dose: A growing body of research proves they're integral to preventing disease, strengthening your mind, smoothing your skin, and more. A recent Harvard School of Public Health study, which found that the absence of these fatty acids in our diets may be responsible for up to 96,000 premature deaths annually, serves as a powerful reminder of their importance. Good sources of omega-3s include salmon and tuna, walnuts, flaxseed, olive oil, enriched eggs, and leafy greens.


If you're like many of our panelists, you're not eating as many greens (or reds, yellows, and purples) as you think (or should!). This plan remedies any shortfall by delivering a healthy supply at every meal. The importance of covering at least half your plate with fruits and vegetables at lunch and dinner can't be understated: The more colorful your diet, the more packed it is with age-defying antioxidants. This boost comes in handy when you're over 40, since the body's natural supply of antioxidants decreases with age. Fruits and veggies also occupy a lot of space in your stomach because they're high in water and fiber, so they make you feel full on fewer calories--hello, weight loss!


If you think a carb is a carb is a carb, think again. To ensure a long and healthy life, most of your carbohydrates should come from fruits, veggies, and whole grains such as brown and wild rice, whole grain breads and cereal, oats, and bulgur. This plan cuts out the "white stuff," age robbers like white flour, sugar, pasta, bread, and processed baked goods that affect your blood sugar and insulin too quickly, leading to cravings and dips in energy. In their place are clock-stopping carbs that provide protective antioxidants and fiber, which fills you up and keeps you satisfied--another key to long-term scale success.


show some shoulder

This is one body part that's slow to age, so expose them by wearing a slender boatneck or wide, scooped neckline. If your bust is large, opt for V-necks that show off your clavicle and décolletage to help you look less top-heavy. – LCL



Egg, Bacon, and Cheese Breakfast Sandwich

Scramble 3 lg egg whites and place on half of a toasted multigrain English muffin. Add 1 oz Canadian bacon and 1 slice low-fat sharp Cheddar cheese and top with muffin half. Serve with 1 c fresh blueberries and 1 c green tea or coffee.

NUTRITION: 380 cal, 29 g pro, 55 g carb, 8 g fiber, 7 g fat, 3 g sat fat, 871 mg sodium


Applesauce, Yogurt, and Nuts

Mix 1/3 c unsweetened applesauce with 1/4 c fat-free vanilla yogurt, a dash of cinnamon, and 1 tsp chopped pecans.

NUTRITION: 109 cal, 4 g pro, 21 g carb, g fiber, 2 g fat, 0 g sat fat, 44 mg sodium


Chicken Salad Pita

Mix 4 oz chopped grilled chicken and 1 Tbsp vinaigrette or low-sugar barbecue sauce. Fold into a 6" whole wheat pita and top with 3/4 c butterhead lettuce and 3 thin slices (1 oz total) avocado. Serve with 1/2 c fat-free plain Greek-style yogurt mixed with 1/2 c fresh cherries or berries and 1 Tbsp slivered almonds, and 1 c iced tea or coffee.

NUTRITION: 452 cal, 47 g pro, 48 g carb, 14 g fiber, 12 g fat, 1 g sat fat, 596 mg sodium

• stick with it tip

If you don't have time to cook or prepare food at home, have frozen Kashi meals on hand--the convenience really made it easier for our panelists to stick with the program.


Cheese and Grapes

Have 1 stick low-fat mozzarella string cheese and 1/2 c red grapes.

NUTRITION: 102 cal, 9 g pro, 15 g carb, 1 g fiber, 1.5 g fat, 1 g sat fat, 222 mg sodium


Grilled Cod with Asparagus

Serve 4 oz grilled cod with 8 steamed asparagus spears and 1/2 c cooked barley (try Mother's Quick-Cooking Barley--it's ready in 15 minutes). After dinner, enjoy 1 c fresh raspberries drizzled with 2 tsp melted dark chocolate and 1 c green tea or coffee.

NUTRITION: 323 cal, 27 g pro, 47 g carb, 14 g fiber, 5 g fat, 2 g sat fat, 71 mg sodium

Fitness Plan

TRY THIS MONTH'S yoga move

Exercise is an anti-aging miracle! In fact, the latest research actually proves that working out not only makes you look and feel younger but also makes you younger-right down to your DNA. Scientists found that regular exercisers have significantly longer telomeres (a region of DNA that acts as a biological marker for aging) than their sedentary peers. Our plan, designed by Prevention Fitness Director Michele Stanten, makes it easy to take advantage of these benefits: You can zip through the routine in as little as 15 minutes a day and still achieve significant results in the first month.

Fitness Basics


The verdict is in: People who exercise almost daily really do keep ticking longer. The famous Framingham Heart Study found that highly active folks lived nearly 4 years longer than inactive peers, largely because they sidestep heart disease--the nation's leading killer. Aerobic exercise like walking, biking, swimming, and jogging protects your heart by lowering blood pressure, reducing "bad" cholesterol, and keeping arteries flexible to improve blood flow.


A healthy heart is key, but unless you also have strong bones and muscles, getting up off the couch, climbing the stairs, and walking out the door to enjoy life won't be so easy. Lifting weights is one of the best ways to keep bones and muscles in top shape. (Bonus: It helps you stand taller too--a quick way to look younger.) Not a fan of strength-training? Fear not. In month 1 of our plan, the three easy moves (p. 108) have to be done only twice a week.


You just have to look at your forehead furrows in the mirror to know stress is aging. One of the best workouts to alleviate anxiety and restore balance to your life? Yoga. A daily practice--even the 5-minute routine you'll be doing this month--is beneficial because you're fighting stress a little at a time, says Carol Krucoff, a yoga therapist with Duke Integrative Medicine in Durham, NC. Try it first thing in the morning, she says, and you'll increase energy, release tension, and start the day off right.

MONTH 1 yoga move picture, p. 105

Legs Up the Wall Sitting on floor next to wall, roll onto back as you swing legs up wall. Your buttocks should be as close to wall as comfortably possible and legs straight but relaxed. (You can slip a pillow under hips for more support if needed.) Angle arms out to sides, palms up. Close eyes and breathe deeply for 5 minutes. Slowly inhale through nose, drawing air into deepest parts of lungs so belly rounds, ribs expand out to sides, and upper chest fills. Then slowly exhale through nose and relax. You can put your hands on your belly to help you be more aware of your breath.



20 min 10 min 20 min 20 min 10 min 20 min 20 min
brisk- strength brisk- brisk- strength brisk- brisk-
paced (p. 108) paced paced paced paced
cardio cardio cardio cardio cardio

5 min 5 min 5 min 5 min 5 min 5 min 5 min
yoga yoga yoga yoga yoga yoga yoga

25 min 15 min 25 min 25 min 15 min 25 min 25 min
total total total total total total total


Warm up first by marching with knees raised high and arms pumping for about 3 minutes. Do 3 sets of 8 to 10 repetitions of each exercise, moving from one exercise to the next after each set. To see video of the moves, go to

For weeks 1 and 2, do the moves using a resistance band when noted. (For info on bands, go to During weeks 3 and 4, do moves 1 and 2 while holding the band handles and a dumbbell in each hand. For the first set, don't use a band or dumbbells, to ensure you're well warmed up.

1. Woodchop Anchor band at floor height around a sturdy piece of furniture or railing. Stand so anchor point is on left, feet slightly more than hip-width apart. Hold handle with both hands by left side. Bend hips and knees, shifting weight onto heels as you sit back (keep knees behind toes) into a squat. As you stand up, twist torso to right and pull band diagonally across body and up over right shoulder. Pause, then squat again, lowering arms and twisting to left. Do 1 set, then switch sides.
2. Hinge & Row Stand with band under feet and hold handles at sides, palms in. Keeping abs tight, hinge forward from hips until torso is about parallel to floor, arms hanging below shoulders. As you lower torso, lift tailbone, feeling a stretch down backs of thighs. If back starts to round, lower only to that point. Hold and squeeze shoulder blades and bend elbows toward ceiling, pulling hands toward rib cage. Slowly lower hands and squeeze glutes to stand back up.
3. Push-Up Kneel and walk hands forward so they're under shoulders. Drop hips so body is in line from head to knees. Lift feet, crossing at ankles. Keeping abs tight, bend elbows to sides and lower chest almost to floor. Press back up.


wear the right bra

The most common mistake: a too-loose bra band. "It allows the back of the bra to rise up, causing breasts to sag," says Susan Nethero, owner of the Intimacy lingerie boutiques. This "seesaw" effect also emphasizes unsightly back fat. -LCL


"A friend calls me the Energizer bunny."

Maria Barreto, 52, office manager

• "I need to practice what I preach to my kids" From day one, Maria embraced the program with gusto, in part because she wants to be there for the new joy in her life, her granddaughter Gabriella. "Staying healthy is my major priority--I believe that if you feel good, you look good."

• Through-the-roof energy "Preprogram, my energy was a 5 or less; now I'm a 10-plus!" More energy paves the way for dancing, Maria's passion. "It's totally relaxing and works all your muscles." Bonus: After losing 10 pounds (plus another 6 since the test panel officially ended), she's lighter on her feet.

• Biggest thrill Maria, who's now just one size away from fitting into single-digit clothing, recently wore a two-piece bathing suit for the first time in 20 years. "Trust me," she says, "any challenges to doing this program have been very worth it."

"I'm setting a good example."

Leslie Bartholomew, 45, career specialist

• Say no to yo-yo dieting After losing--and regaining--the same 10 pounds several times, Leslie was ready for a permanent lifestyle change. But this time she wanted to do it right--not by skipping meals and being famished all the time. "I want to feel good again, and to keep up with my kids without getting out of breath or telling them to play with Daddy because I'm too tired," she wrote Prevention.

• Mission accomplished! Leslie lost 9 pounds, 2 inches from her waist, and 2 dress sizes.

• A family affair Her husband shed 20 pounds, and their two daughters also got with the program--they now eat better and exercise regularly too. (One daughter even created a walking calendar to keep track of daily treks.) "I'm so proud to be a good role model," says Leslie. "As a mom, it thrills me that they're learning healthy habits when they're young."

"I feel like I did 20 years ago!"

Catherine Winters, 58, writer

• Amen to that! "I don't want to look good for my age--I want to be ageless," says Catherine!

• Her ticket to better health After she lost 10 pounds, and 3 inches from her waist, her cholesterol dropped from a borderline high level of 232 to a normal 176, and she's no longer prehypertensive or prediabetic. She doesn't get winded climbing stairs anymore, either.

• Self-confidence central "I didn't feel matronly before, but I looked it. This program released the much younger woman locked deep within me."

"I experienced a health transformation!"

Karen Wilson, 48, business manager

• Prewedding jitters Like any bride-to-be, Karen--who's tying the knot this month--wanted to look her best in her wedding photos. But she was also worried about her high cholesterol and a blood glucose level that categorized her as prediabetic.

• Success! She lost 13 pounds and whittled 2½ inches from her waist, lowered her cholesterol ("19 points--awesome!"), and got her blood glucose below 100.

• Best moment Going clothes shopping because all her pants were too big! "I feel much younger and healthier and more energetic," she says. "I'm definitely smiling more."

"I've lost 35 pounds!"

Susan Melchione, 50, hospital volunteer

• Motivation to join As her 50th birthday approached, Susan vowed to pay attention to her own health. "I'm adopted and don't know anything about my health history, which is scary enough without putting myself at risk by carrying around so much extra weight."

• A small change with big impact Hopping on the scale every week: "I need to be held accountable for my weight, and going by the fit of my jeans wasn't doing that."

• Progress report After dropping 22½ pounds, Susan stayed on the program and lost 13 more pounds! "It is so easy, I can't not stick to it."


learn to love shapewear

To flatten your tummy, try a cami or high-waisted brief (make sure it goes up to your bra band). To slim bulky thighs, go for bike shorts. The perfect garment is seamless and smooths you consistently without any gaps or ridges. --LCL

• JOIN US! Log on to for more details (including menus, exercise videos, and motivating tips and tricks) and support (hear from our test panelists and other women doing the program), and to track your progress and success.

PHOTO (COLOR): The Colors of Youth


By Karyn Repinski

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