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Kindle Notes & Highlights
by
Mark Hyman
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October 19 - November 8, 2024
It’s a great way to detoxify, especially if you do a sauna first, increasing overall circulation, followed by the ice plunge to quickly flush your lymph system, carrying old waste and debris from your body back to the liver to be processed.
Two things are highly correlated with longevity: 1. Good aerobic capacity, as measured by VO2 max.
2. Muscle mass and function.
Medical oxygen-ozone therapy is a powerful hormetic therapy, activating several antiaging defense mechanisms in an easy-to-administer, safe, cost-effective, scalable treatment that has the potential to optimize our health and extend life.
Athletes use hyperbaric oxygen therapy (HBOT) to heal injuries and recover faster. Medical uses include wound healing, treating resistant infections (bugs don’t love oxygen), and, increasingly, treating hearing loss and aiding in stroke recovery, traumatic brain injury, chronic fatigue, and even dementia and Parkinson’s. Could it extend life? Turns out it just might.
Your week might look like this: Start with a 12- to 16-hour overnight fast daily. Incorporate into your diet phytochemicals (see Chapter 7), known to activate longevity pathways, including those in strawberries, turmeric, broccoli, green tea, pomegranate, Himalayan Tartary buckwheat, and mushrooms. Take a 2-minute cold shower or a cold plunge every morning, followed by short bursts of sprinting three or four times a week. Do strength training for 20 to 30 minutes three times a week. Add a sauna or steam as often as you can. Get blue-blocker glasses for the evening and replace your LED and
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I recently developed tendonitis in my shoulder, and with two injections of BPC-157 peptides, I was completely pain-free.
The International Peptide Society (peptidesociety.org) can help you find a certified medical practitioner.
I also had a frozen shoulder for six months after I broke my arm. I couldn’t lift my arm more than 30 degrees from the side of my body. Within 5 minutes of an injection of Prolozone, a mixture of 97 percent oxygen and 3 percent ozone, into my shoulder joint, I had full motion of my shoulder without any pain.
1. Identify your seven core physiological imbalances through the Young Forever Quizzes
2. Get a baseline panel of longevity laboratory testing through your doctor or the Young Forever Function Health Panel
3. Consider getting a quantified-self biometric device such as an Oura Ring, Garmin, Whoop, Fitbit, Apple Watch, or Levels Health blood sugar monitor, which tracks your blood sugar, blood pressure, heart rate, heart rate variability, sleep, activity, blood oxygen, and more. 4. Explore testing for biological age (DNA methylation, telomeres, immune age testing) as well as advanced screening for cancer and disease through liquid biopsies and full-body MRIs, and for hidden heart disease through AI-driven heart scans. 5. Start the Young Forever Longevity Diet
6. Add the Young Forever Supplements for Longevity
7. Start making Dr. Hyman’s Health...
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8. Incorporate the Young Forever Lifestyle Practices (exercise, sleep, mind, bod...
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9. Explore advanced longevity practices and regenerative medicine. 10. Optimize the sev...
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I recommend everyone get the Young Forever Function Health Panel. Visit functionhealth.com and use the promo code YOUNG FOREVER.
DNA Health by Nordic Labs or 3X4 Genetics are the panels I use most often with my patients as the first step in personalizing their health plans.
Continuous glucose monitors can measure your unique response to food.
get access to Levels at levelshealth.com/hyman.
The Perceived Stress Scale is important because your perception of what is happening in your life is most essential to how your body responds to different stressors.
The Pegan Diet is an inclusive, flexible frame that is built on the principles of quality, food is medicine, and personalization.
What to Eat Eat lots of plants. About three-quarters of your plate should be covered with veggies. Aim for deep colors. Stick with mostly non-starchy veggies.
Lighten up on fruits. Low-glycemic fruits are best, so stick with berries, kiwis, and watermelon.
Load up on foods with healthy fats. 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.
Add nuts and seeds. They help with weight loss, diabetes, and heart disease and provide minerals, protein, good fats, fiber, and more. Almonds, walnuts, pecans, hazelnuts, macadamia nuts, and pumpkin, hemp, chia, and sesame seeds are all great. Think of meat and animal products as condiments
Buy animal products that have been regeneratively raised, grass-fed, or organic when possible.
Choose pasture-raised eggs. They are an affordable source of protein and vitamins—including B12,
Eat fish that is low in mercury and toxins, high in good fats, and wild-caught or sustainably raised.
Eat only whole grains (not whole-grain flours) and avoid gluten,
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
Eat beans. Lentils ...
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Avoid sugar and other foods that spike blood sugar and insulin, such as flour, refined starches, and carbohydrates.
Eliminate most grain, bean, and seed oils.
Avoid or limit dairy.
1. Time-restricted eating narrows the eating window to 8 to 12 hours.
2. Intermittent fasts of 24 to 36 hours or even fasts of three days to a week periodically are another option. Even a weekly 24-hour fast can trigger a deep cleaning.
3. Fasting-mimicking diets. Valter Longo, a leading longevity researcher at the University of Southern California, has developed a fasting-mimicking diet20 shown to be effective in extending life in animal models, and in weight loss, improving insulin resistance, cholesterol, dementia, autoimmunity, and response to chemotherapy and radiation in cancer patients.21 It is a plant-based diet of 800 calories per day for five days and can be done monthly or quarterly.
4. Ketogenic diet. Another potential way to activate your longevity pathways is through a ketogenic diet: 70 to 75 percent fat, 20 to 25 perce...
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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
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science has discovered promising compounds that mimic calorie restriction, including resveratrol, the flavonols quercetin, myricetin, kaempferol, butein, fisetin from strawberries, hesperidin, piceatannol from rhubarb, epigallocatechins from green tea, polyphenols from apples, black rice extracts, blueberry extracts, proanthocyanidins in persimmon, tannic acid (TA), gallic acid (GA) and ellagic acid (EA), curcumin, and omega-3 fats.
The current RDAs (recommended dietary allowances) are the minimum amount of vitamins you need to avoid a deficiency disease, not the amount required for optimal health. How much vitamin D do you need to prevent rickets? About 30 units a day. How much do you need for optimal health? Around 2,000 to 5,000 units of vitamin D3 a day.
A good multivitamin and mineral, vitamin D3, omega-3 fats, magnesium, and support for methylation (special forms of folate, B6 and B12, and other methylation nutrients) are essential for everyone. And given our gut-busting life, a good probiotic is also important.
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.
Following is the advanced longevity stack I recommend daily.
NMN or NR, 1,000 mg a day to support NAD+ production and function.
Fisetin, 500 to 1,000 mg a day from strawberries, apples, and persimmons, is the flavonoid with the most potent senolytic effects, and it also stimulates autophagy and activates sirtuins and AMPK.
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.
Quercetin and other flavonols. 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.
Pterostilbene, 100 mg once or twice a day.
