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

by Mark Hyman

Curcumin, 500 to 1,000 mg a day

Epigallocatechin gallate (EGCG), 500 to 1,000 mg a day from green tea.

Glucoraphanin, which converts to sulforaphane in the body, from broccoli-seed extract,

Urolithin A is available as Mitopure from Timeline Nutrition.

Branched-chain amino acids (leucine, isoleucine, valine) are essential for muscle synthesis.

Creatine, 5 to 10 grams daily,

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.

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

some home devices, including the Cellgym, that can simulate a climb of Mount Everest. There are also respirator low-oxygen masks that limit the flow of oxygen; they can be used periodically during the day or during exercise to simulate low-oxygen states. They are often used by athletes for training. See youngforeverbook.com/resources for the best hypoxia masks.

1. 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.

eat prebiotic foods, including plantains, artichokes, asparagus, seaweed, jicama, dandelion greens, onions, and radicchio.

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.

Drink 8 to 10 glasses of filtered water a day.

Take supplements that support detoxification. The liver has many pathways for detoxification that require vitamins, minerals, and amino acids. The B vitamins, especially folate, B12, and B6; selenium; zinc; and magnesium are the most essential.

Given all the other options for extending your health span and life span, growth hormone replacement is not on my recommended list of safe and effective therapies.

I drink my Healthy Aging Shake (here) daily within an hour of exercise to build muscle.

I get massages at least once a month (more if I can!).

I practice time-restricted eating with a 14- to 16-hour window three to four times a week.

When I have access to saunas and cold plunges, I do them daily.

I use a low-oxygen mask while working at my desk.