Young Forever: The Secrets to Living Your Longest, Healthiest Life (The Dr. Mark Hyman Library Book 11)

by Mark Hyman

Yamanaka transcription factors, which we learned about in Chapter 1, will be inserted into our genome by a viral or gene-editing tool when we are in our twenties. As we age into our forties and notice a loss of muscle, gray hair, and wrinkles, and we have more aches and pains and feel the slow decline of our health and vitality, we will be able to use a molecular switch, like a remote control, for the Yamanaka factors, to reprogram our cells to their original embryonic state. This will turn back the biological clock, stop and reverse aging, eliminate gray hair and wrinkles, heal arthritis and chronic diseases, and rejuvenate our body back to its youthful vitality.

exosomes are extracted, concentrated, and made available for treatment. Many clinics now offer this therapy for a variety of chronic conditions and as a longevity treatment.

Peptides are safe and easily synthesized in the lab. They can accelerate healing, boost hormone levels, improve immunity, fight infections, heal the gut, improve tissue repair, build muscle mass, decrease joint and muscle pain, enhance cognitive function and memory, optimize mitochondrial function, help reverse symptoms of sexual dysfunction, improve sleep quality, increase levels of energy, stamina, and strength, lower blood pressure, reduce signs of aging, and stimulate hair growth.11

The key is to address imbalances in your diet and lifestyle—what you have too much or too little of—and in your seven core biological systems through changes that restore balance and health: Eat a longevity diet Optimize communication and hormonal balance Clean up and boost your energy production system Cool off inflammation Restore the health of your gut and microbiome Eliminate or reduce toxic exposures and learn how to optimize detoxification Strengthen your muscles, bones, and cells Support your circulatory and lymph systems Restore balance in your mind, heart, and spirit

Levels Health provides an easy-to-use app-enabled glucose monitor to continuously track your blood sugar. As a Young Forever reader, you can get access to Levels at levelshealth.com/hyman.

About three-quarters of your plate should be covered with veggies. Aim for deep colors. Stick with mostly non-starchy veggies. Winter squashes and sweet potatoes are fine in moderation.

Low-glycemic fruits are best, so stick with berries, kiwis, and watermelon. Enjoy sweeter fruits only occasionally, such as grapes, melons, and higher-glycemic-index fruits. Always eat the whole fruit and avoid fruit juices. Think of dried fruit as candy and keep it to a minimum.

Whole foods such as nuts, seeds, olive oil, avocados, pasture-raised eggs, and small wild fatty fish such as sardines, mackerel, herring, anchovies, and wild salmon contain good fats. For oils, use extra virgin olive oil (at low or no heat), avocado oil (for higher-heat cooking), and organic virgin coconut oil.

Almonds, walnuts, pecans, hazelnuts, macadamia nuts, and pumpkin, hemp, chia, and sesame seeds are all great.

Choose pasture-raised eggs.

Since all grains boost blood sugar, only eat ½ cup to 1 cup per day, and choose low-glycemic, gluten-free grains like black rice, quinoa, teff, buckwheat, or amaranth. Try heirloom grains like Himalayan Tartary buckwheat or ancient forms of wheat like einkorn, emmer, or farro.

Lentils are best. Stay away from big starchy beans as staples.

If you digest beans without a problem, then up to 1 cup a day is okay.

Avoid sugar and other foods that spike blood sugar and insulin, such as flour, refined starches, and carbohydrates. Treat sugar in any form as an occasional treat.

Eliminate most grain, bean, and seed oils. That includes canola, sunflower, grapeseed, and especially corn and soybean oil. Small amounts of expeller or cold-pressed nut and seed oils like sesame, macadamia, and walnut oils are fine to use as condiments or for flavoring.

Avoid or limit dairy.

except for the occasional grass-fed dairy from yogurt, kefir, grass-fed butter, ghee, and even cheese if it doesn’t cause problems for you. Try goat or sheep products instead because they are raised on grass and their milk contains A2 casein, which is less likely to cause inflammation and digestive problems. And always go organic, grass-fed, and ideally regenerative. Some companies now produce regeneratively raised A2 cows’ milk, which may be better tolerated. Some nut milks are fine, but watch for added sugar, gut-damaging thickeners, and higher-glycemic oat milks (which also contain gluten).

For people with insulin resistance (about nine in ten Americans), a short- or longer-term ketogenic diet can quickly reverse metabolic dysfunction and improve your cholesterol profile. Then, transitioning to the Young Forever Longevity Diet for the long term can keep you healthy.

DR. HYMAN’S HEALTHY AGING SHAKE This shake is great for breakfast after a 12- to 16-hour fast, or drink it within an hour of exercise, especially strength training. It provides support for muscle synthesis, mitochondrial health and repair, microbiome support, detoxification support, and hormone and adrenal support, and it includes compounds that support healthy aging. It keeps me balanced and energetic. The key is to get the right amount and quality of protein after your workout (usually 30 grams of animal protein or vegan proteins supplemented with branched-chain amino acids needed for muscle synthesis). I use regeneratively raised goat whey because it is cleanest and easiest to use. The rest of the ingredients are optional, but include as many as you can. Prep Time: 5 minutes Serves: 1 to 2 Ingredients: 30 grams (2 scoops) goat whey from organic or regeneratively raised goats (Mt. Capra and Naked Goat are good brands); or, if vegan, 42 grams (2 scoops) Garden of Life Sport Organic Plant-Based Protein (with added branched-chain amino acids for protein synthesis) 1 packet Mitopure (from pomegranate) for mitophagy and muscle building from Timeline Nutrition 5 grams (1 scoop) creatine by Thorne for muscle synthesis 9 grams (1 scoop) Gut Food by Farmacy for gut healing and support; Gut Food contains extensively researched probiotics, prebiotics, and polyphenols, like a multivitamin for the gut. You can find it at gutfood.com. 1 tablespoon MCT oil or Brain Octane oil (for ener...

Multivitamin and mineral. Getting a complete array of all the micronutrient vitamins and minerals is important to optimizing your metabolic functioning. This should include all the B vitamins in the correct forms for methylation, such as 5 methyl-folate instead of folate, or methylcobalamin instead of hydroxycobalamin, or pyridoxal-5-phosphate instead of B6. I recommend Multi t/d, 2 a day, by Pure Encapsulations or Polyphenol Nutrients by Pure Encapsulations; take 3 per day.

Probiotics to support a healthy microbiome. Probiotic 50B by Pure Encapsulations is a good basic probiotic; take 1 a day. Some people may need more specialized probiotics depending on their unique needs.

Senolytic Synergy by Designs for Health contains a blend of phytochemicals, including curcumin, quercetin, red grape powder, fisetin, and ginseng; take 2 capsules twice a day.

HTB Rejuvenate by Big Bold Health contains high levels of quercetin, luteolin, hesperidin, and other bioflavonoids to support healthy immune function and longevity. It is made from Himalayan Tartary buckwheat. Take 2 daily or 2 twice daily for optimal dose. It is unique in its effects on immune rejuvenation and is a staple for me.

PolyResveratrol-SR by Thorne is a good combination of pterostilbene, quercetin, curcumin, and EGCG; take 2 twice a day.

Curcumin with bioperine (from black pepper) by Pure Encapsulations is a good source; take 1 to 2 capsules twice a day.

Epigallocatechin gallate (EGCG), 500 to 1,000 mg a day from green tea. This can be taken in combination with other nutrients (as in PolyResveratrol-SR), or as a single ingredient in EGCG by Designs for Health; take 1 to 2 capsules a day. Glucoraphanin, which converts to sulforaphane in the body, from broccoli-seed extract, is a powerful detoxifier, antioxidant, and modulator of gene expression. A well-researched brand is Xymogen’s OncoPLEX; take 30 mg twice a day. Urolithin A is available as Mitopure from Timeline Nutrition. Take 1 packet or 2 capsules a day.

Amino Acid Complex from Thorne (1 scoop a day between meals) is a well-researched high-leucine blend of all essential amino acids that supports sports, fitness, and training-related activities and promotes the growth of muscle mass in individuals who need to preserve it, including the elderly. This is an especially important supplement for vegans. You can also take BCAA by Pure Encapsulations, 3,000 mg or 1 scoop a day.

RegenerLife by Natural Factors, 1 scoop or 4 capsules a day, includes the targeted nutrients acetyl-L-carnitine, coenzyme Q10, L-glutathione, superoxide dismutase, and a specialized ATP formula, which supports mitochondrial function and reduces oxidative stress and inflammation. Acetyl-L-carnitine, 500 to 1,000 mg a day, supports mitochondrial function. N-acetylcysteine, 600 mg twice a day, supports glutathione production. PQQ, a derivative of coenzyme Q10, 10 to 20 mg a day, aids mitochondrial function. Alpha-lipoic acid, 300 to 600 mg a day, an antioxidant and detoxifier, supports insulin sensitivity and glucose control. ALAmax CR by Xymogen (600 mg a day) is the brand I recommend.

Try guided meditations or yoga nidra (yogic sleep) practices daily even for 10 minutes.

Start or continue a regular yoga practice. Even 15 minutes a day of breathing and stretching can reset our nervous system.

Write your deepest feelings and thoughts in a journal daily—it has been proven to lower inflammation and improve overall well-being and health.4 Keep a notebook by your bed and write three different things you’re grateful for every day when you wake up. Try not to repeat anything! In his book Flourish, Martin Seligman unpacks the science of gratitude and its effects on your health and happiness. It is a simple practice to focus on what’s right and good and not on what’s wrong or bad.

Get grounded. Electromagnetic frequencies can impair sleep. I recommend turning off Wi-Fi and keeping all your electronic devices away from your bed. Create a charging station in a common area of your home and encourage all your family members to “check in” their devices before bed.

Get regular exposure to daylight for at least 20 minutes daily. The light from the sun enters your eyes and triggers your brain to release specific chemicals and hormones like melatonin that are vital to healthy sleep, mood, and aging.

Write down your worries. One hour before bed, write down the things that are causing you anxiety and make plans for what you might have to do the next day to reduce your worry.

Take a hot Epsom salts and aromatherapy bath with lavender oil. Raising your body temperature before bed helps to induce sleep. A hot bath also relaxes your muscles and reduces physical and psychic tension. By adding 2 cups of Epsom salts (magnesium sulfate) and 10 drops of lavender oil, you will gain the benefits of magnesium absorbed through your skin to relax your muscles as well as the cortisol-lowering effects of lavender.

Get a massage or stretch before bed. This helps relax the body, making it easier to fall asleep.

Warm your middle. A hot water bottle, heating pad, or warm body can do the trick. This raises your core temperature and helps tri...

Use herbal therapies. Try 100 to 200 mg of passionflower or 320 to 480 mg of valerian (Valeriana officinalis) root extract standardized to 0.2 percent valerenic acid 1 hour before bed.

Take 200 to 400 mg of magnesium citrate or glycinate before bed. Magnesium is a powerful relaxation mineral for the nervous system and muscles. Try 0.5 to 2 mg of melatonin before bed. Other supplements and herbs can be helpful in getting some shut-eye. Try calcium, L-theanine (an amino acid from green tea), GABA, 5-HTP, and magnolia.

Find guided relaxation, yoga nidra, meditation, and guided imagery options online and listen to them before bed. Any of these may help you get to sleep. Try binaural beats sound meditation, which synchronizes brain waves for deep sleep. You can find videos on YouTube. They can be used before bed or in the middle of the night to he...

If after trying these strategies you still struggle with sleep, please see a functional medicine practitioner who can determine whether things like food sensitivities, thyroid problems, menopause, fibromyalgia, chronic fatigue syndrome, heavy metal toxicity, stress, or depression is interfering with your sleep. You can find one at the website of the Institute for...

For cold immersion, add breath work, such as Wim Hof’s breathing technique, to help you adapt, since cold temperatures can take your breath away. 1. Start by lying down or sitting comfortably. 2. Take 30 to 40 deep breaths. Inhale through your nose or mouth and exhale passively through your mouth. Fill your belly and your chest. 3. Hold your breath after the last inhale. After the last exhale, take 1 deep final inhalation, let the air out, and hold your breath until you feel you must breathe again. 4. When you must breathe again, take a deep breath and hold it for 15 seconds. 5. Repeat three to four times before your cold plunge or just as a simple, enlivening breath practice.

Cold therapy not only activates your metabolism but also stimulates dopamine, the focus, attention, and reward neurotransmitter. Practice cold therapy daily for 1 to 4 minutes. Here are some options. 1. Do the Wim Hof breath practice just described before your cold therapy. 2. Take a 1- to 2-minute cold shower every morning. 3. Fill up your bathtub with cold water and immerse yourself for 1 to 4 minutes. 4. For a little extra coldness, add ice to your bathtub. 5. Get a temperature-regulated cold plunge (which looks like a bathtub). See youngforever.com/resources on the best cold plunges.

The benefits of raising your body temperature are well established for well-being, mood, cardiovascular health, and longevity. Heat stress is an easy hack to feel better and live longer. 1. Take a hot bath regularly (three to four times a week). Try adding 2 cups of Epsom salts and 10 drops of lavender oil to help with sleep, muscle recovery, and lowering cortisol. 2. Get a home sauna. There are now many options, including a sauna blanket, small portable solo infrared sauna, or larger saunas. You can also get a steam shower easily installed in most home showers. This may be one of the best investments for your health. Or check out your local YMCA or gym to see if they have saunas. Ideally take a sauna four to five times a week for 30 minutes. 3. Hot yoga and vigorous exercise are other ways to boost your body temperature.

Try to incorporate wild and weird foods into your diet, such as wild greens, wild mushrooms, seaweed, dandelion greens, and heirloom varieties of vegetables. The next best phytochemical storehouses are regeneratively grown crops, then organic foods. Look for heirloom varieties. Shop at farmers’ markets. Prioritize certain well-studied foods that activate all the longevity switches, including: Resveratrol, from red grapes Allicin, from garlic Capsaicin, from peppers Sulforaphane, from the broccoli family Curcumin, from turmeric Anthocyanins, from berries and black rice Quercetin and flavonoids, from Himalayan Tartary buckwheat, onions, and apples Epigallocatechin gallate (EGCG), from green tea Oleuropein, from extra virgin olive oil Phenolic acids, from mushrooms, including shiitake, maitake, and lion’s mane

Try to incorporate the highest quality of these powerful phytohormetic plant compounds in your diet daily. Have green tea in the morning. Broccoli with garlic and onions. Himalayan Tartary buckwheat pancakes with apples. Dark green salads with extra virgin olive oil. Roasted mushrooms. And enjoy homemade curries with turmeric.

Hyperbaric Oxygen Therapy: Oxygen under Pressure The data on periodic use of hyperbaric oxygen chambers is exciting. Many cities have centers that offer “off-label” treatments. They can be expensive, but doing a 30- to 60-session course once a year can be a great addition to an advanced longevity regimen. Home hyperbaric oxygen units are also available, and though they can’t reach the same level of pressure, they can still have great health and longevity benefits.

More research is emerging that proves the benefits of red-light exposure for healing, pain relief, muscle recovery, improved lymphatic flow, immune function, collagen production, skin health, and mitochondrial health and cellular energy. Many home devices exist that can be used daily or whenever is convenient. See youngforeverbook.com/resources for the best devices.

CORE SYSTEM 1: MICROBIOME AND GUT OPTIMIZATION

Remove potential allergens and inflammatory foods. This is usually called an elimination diet. The top culprits are gluten, dairy, sugar, and alcohol. Grains and beans are next for many. Food additives, especially emulsifiers and thickeners, sugar alcohols, and artificial sweeteners are the worst. 2. Stop gut-busting drugs, including NSAIDs like ibuprofen or aspirin, antibiotics, steroids, and acid blockers. These may be needed from time to time for short-term symptom relief, but should not be taken long-term. 3. Test for and treat parasites and overgrowth of bad bacteria and yeast. See Chapter 13. 4. Replenish digestive enzymes with digestive enzyme tablets or capsules. 5. Take prebiotic supplements and eat prebiotic foods, including plantains, artichokes, asparagus, seaweed, jicama, dandelion greens, onions, and radicchio. 6. Support the microbiome with probiotics. There are many important probiotics that can help support different aspects of gut health and disease treatment. See youngforeverbook.com/resources for probiotic options. You can also increase probiotic foods such as miso, natto, tempeh, kimchi, sauerkraut, yogurt, and pickles. 7. Increase intake of polyphenols that support the microbiome: pomegranate, cranberry, green tea, curcumin, olive oil, and prickly pear—in fact, any colorful plant food. 8. Consider using bovine immunoglobulins (like colostrum) to support gut healing. There are dairy-free versions as well. 9. Try Gut Food, a product I created that conta...