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

by Mark Hyman

1. Consume a low-refined-carbohydrate, higher-fat, high-fiber, phytonutrient-rich diet. 2. Consider my book The Blood Sugar Solution 10-Day Detox Diet to address sugar addiction and reset your biology (see youngforeverbook.com/resources). 3. Consider a ketogenic diet if you have type 2 diabetes, until your diabetes is reversed. 4. Exercise. Build muscle and optimize your VO2 max. 5. Take the Core Supplement Plan (see Chapter 15), which includes magnesium, chromium, biotin, vitamin D, and omega-3 fats, which all support optimal glucose control. 6. Add the Advanced Longevity Support Supplements (see Chapter 15), which benefit insulin signaling, the sirtuin pathway, and AMPK to improve insulin sensitivity and glucose control. 7. Add alpha-lipoic acid, 600 mg twice a day, and berberine, 1 g a day (such as CM Core by Ortho Molecular Products). 8. Address causes of inflammation, including dysbiosis and environmental toxins. 9. Consider a prescription for metformin, 500 mg before lunch and dinner. If your blood sugar is ideal, though, metformin’s longevity benefits are as yet unproven. 10. Use a continuous glucose monitor to track your response to food. Try Levels Health to track your blood sugar and progress (levelshealth.com/hyman).