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

by Mark Hyman

1. Wake and sleep at the same time daily. 2. Get exposure to morning sunlight for 20 minutes a day. 3. Eliminate blue-light exposure at night with blue-blocker glasses, and use red-light bulbs. 4. Exercise, but don’t overexercise (not usually a problem unless you run marathons). 5. Avoid sugar and starch, which cause elevated cortisol and adrenaline. 6. Practice a stress-reduction strategy daily, such as breath work, yoga, meditation, massage, or a hot bath or sauna. 7. Take the Young Forever Core Supplement Plan. Vitamin C, B vitamins, and magnesium all help adrenal function. 8. Consider herbal support, including adaptogenic mushrooms like cordyceps and reishi, and herbs like rhodiola, Siberian ginseng, ginseng, and ashwagandha. 9. Low doses of DHEA (an adrenal hormone) can improve energy and overall well-being. Women can start at 10 mg and go up to 50 mg and men can start at 25 mg and go up to 50 mg. This can have some androgenic effects—for women it can increase facial hair and for men it can cause hair loss.