# The Great Age Reboot ## Metadata * Author: [Michael F. Roizen, Peter Linneman, and Albert Ratner](https://www.amazon.comundefined) * ASIN: B0B92CYT83 * Reference: https://www.amazon.com/dp/B0B92CYT83 * [Kindle link](kindle://book?action=open&asin=B0B92CYT83) ## Highlights You need over 900 mg a day for your brain (based on data from a randomized study)8 and over 1,100 mg a day for your heart based on meta-analyses9 — location: [2178](kindle://book?action=open&asin=B0B92CYT83&location=2178) ^ref-2513 --- fat. Saturated fat (found in red meat, dairy, and egg yolks) is linked to changes in the bacteria in your intestine, which then results in the development of inflammation in over 80 percent of Americans. — location: [2187](kindle://book?action=open&asin=B0B92CYT83&location=2187) ^ref-23605 --- Avoid added sugars and syrups (found in processed foods, baked goods, and more; fruits are OK because their sugars are those found in whole food and take longer for you to process — location: [2194](kindle://book?action=open&asin=B0B92CYT83&location=2194) ^ref-36704 --- Avoid foods with saturated fats: It probably isn’t the fat, but the proteins that come with it, that change the bacteria in your gut to cause inflammation in your brain and heart. These fats are found in red meat, egg yolks, cheese, and most other dairy; they’ve been linked to many health problems. — location: [2199](kindle://book?action=open&asin=B0B92CYT83&location=2199) ^ref-5307 --- Avoid simple carbs: Working like sugars, simple carbohydrates (found in white bread and pasta) increase your blood sugar level quickly and also trigger inflammatory responses. — location: [2202](kindle://book?action=open&asin=B0B92CYT83&location=2202) ^ref-60556 --- the growth of neurons, connections, and the hippocampus. Two studies found that 70- to 75-year-olds who regularly played speed-of-processing games (games in which you have to think and analyze situations quickly) for just 18 hours over a 10-year period experienced more than a 25 percent decreased risk of dementia over those 10 years, and an increase in acetylcholine (an important neurotransmitter that is key for memory recall) in key brain regions.14 — location: [2208](kindle://book?action=open&asin=B0B92CYT83&location=2208) ^ref-6553 --- is worth engaging in some games in which you process information and make decisions quickly. — location: [2214](kindle://book?action=open&asin=B0B92CYT83&location=2214) ^ref-32632 --- Double Decision and Freeze Frame from BrainHQ. — location: [2215](kindle://book?action=open&asin=B0B92CYT83&location=2215) ^ref-37152 --- Drink filtered coffee (no cream or sweeteners) and enjoy blueberries. — location: [2222](kindle://book?action=open&asin=B0B92CYT83&location=2222) ^ref-5758 --- The filter eliminates diterpenes in the coffee that increase serum and LDL-cholesterol concentrations, raising the chance of cardiovascular disease and dementia.17 Blueberries have properties that lower the risk of disease.18 — location: [2223](kindle://book?action=open&asin=B0B92CYT83&location=2223) ^ref-47838 --- Eat more food early in the day and less later on. Try to eat only in a seven- or eight-hour window. Eat only when the sun is up and eat 75 percent of your calories seven or more hours before your planned bedtime. — location: [2226](kindle://book?action=open&asin=B0B92CYT83&location=2226) ^ref-34271 --- Help regenerate your telomeres with the original Fasting Mimicking Diet (a form of intermittent fasting* five days each month:20 21 Go on a low-protein, low-simple-carb diet of about 1,000 calories on day one and 750 calories for the next four days — location: [2229](kindle://book?action=open&asin=B0B92CYT83&location=2229) ^ref-35923 --- Use a sauna a few times a week. Studies demonstrate reduced dementia in more than 15 percent of those who used one four times a week for 20 minutes or more; whether this benefit is the result of stress reduction or some other property is still unknown. We believe the benefit is due to the high temperature, which releases heat shock proteins, produced by cells in response to stressful conditions. — location: [2234](kindle://book?action=open&asin=B0B92CYT83&location=2234) ^ref-14090 --- Add some supplements: multivitamins and multiminerals with magnesium and calcium; vitamin D3; CoQ10; a variety of — location: [2241](kindle://book?action=open&asin=B0B92CYT83&location=2241) ^ref-10464 --- healthy probiotics; baby aspirin (one in the morning and one at night with half a glass of warm water before and after) — location: [2242](kindle://book?action=open&asin=B0B92CYT83&location=2242) ^ref-11273 --- The absence of various micronutrients in your diet can decrease your immune function, so diversify your portfolio of leafy greens, cruciferous vegetables, berries, and citrus fruits—aim to really get a variety. This will help improve the chances that all of your micronutrients—vitamins A, B, C, D, as well as minerals like zinc and selenium—are being covered. — location: [2250](kindle://book?action=open&asin=B0B92CYT83&location=2250) ^ref-23348 --- Get your vaccines: Stay up to date, and get an annual flu shot. The flu increases overall inflammation, and research shows that getting an annual flu shot for 10 years, from ages 50 to 60, decreases heart attacks and strokes by 50 percent and death in this age group by 25 percent, probably by decreasing the inflammation that accompanies the flu, and the plaque breakage that inflammation causes.24 25 — location: [2279](kindle://book?action=open&asin=B0B92CYT83&location=2279) ^ref-64654 --- Meditation: Research has shown that meditation can help improve telomere length (telomeres are at the end of DNA and shorter ones are associated with aging), — location: [2297](kindle://book?action=open&asin=B0B92CYT83&location=2297) ^ref-26583 --- Deep breathing: Deep breathing engages the relaxation response. Really think about pulling those breaths from your belly and diaphragm. — location: [2300](kindle://book?action=open&asin=B0B92CYT83&location=2300) ^ref-28593 --- Better emotional connections: Social support is key for helping to reduce the negative effects of stress. In fact, social contact with at least six different people a month has long been associated with a number of positive outcomes: — location: [2301](kindle://book?action=open&asin=B0B92CYT83&location=2301) ^ref-37768 --- kindness to others also generates better immune functioning. — location: [2303](kindle://book?action=open&asin=B0B92CYT83&location=2303) ^ref-6686 --- Quality and quantity of sleep: This is probably one of our population’s greatest self-engineering issues. Poor sleep is associated with decreased immune function and premature aging from infectious processes. That means you need to not only get enough sleep (at least 6.5 hours every night), but also make sure it’s quality sleep. Good sleep hygiene (no screens in the bedroom, no eating for at least three hours before sleep, only red-wavelength lights in bathrooms, etc.) is crucial to making sure you get your rest. — location: [2305](kindle://book?action=open&asin=B0B92CYT83&location=2305) ^ref-55966 --- Sleeping more than 6.5 hours a night before every immunization plus a multivitamin for at least 3 weeks prior has — location: [2311](kindle://book?action=open&asin=B0B92CYT83&location=2311) ^ref-33727 --- been shown to importantly increase the success rate of every vaccine where such has been tested. — location: [2312](kindle://book?action=open&asin=B0B92CYT83&location=2312) ^ref-47318 --- A study by London researchers found that during exercise, the cartilage in your joints gets squished. This actually prevents the degradation of cartilage (as the movement suppresses the action of inflammatory molecules associated with osteoarthritis).29 — location: [2318](kindle://book?action=open&asin=B0B92CYT83&location=2318) ^ref-16745 --- Walking 10,000 steps a day (or the equivalent—approximately one minute of activity equals 100 steps). You could be on a bike or elliptical machine, swimming, carrying groceries, gardening—they all count. Every day, no excuses. — location: [2335](kindle://book?action=open&asin=B0B92CYT83&location=2335) ^ref-64670 --- Some form of resistance training two or three days a week (doing this and counting repetitions of an exercise can be a form of meditation, as it clears your mind). — location: [2337](kindle://book?action=open&asin=B0B92CYT83&location=2337) ^ref-13609 --- Cardiovascular exercise (running, walking briskly, swimming, cycling) with enough intensity to increase your heart rate three times a week for 20 minutes to at least 80 percent of your age-adjusted maximum heart rate (approximately 220 minus your age for both men and women). One study shows that going beyond the recommended maximum heart rate with high-intensity interval training—putting out maximum effort for 20 seconds of every two minutes of that 20 minutes more than three times a week and getting to more than 80 percent of your age-adjusted maximum heart rate—decreases disability, dementia, and death. — location: [2340](kindle://book?action=open&asin=B0B92CYT83&location=2340) ^ref-14087 --- study in the British journal Sports Medicine found that you can reduce your risk of all-cause mortality by 24 percent if you increase your walking pace to a brisk one (the study looked at walkers who reached 4.3 miles per hour). Or you can integrate interval training— — location: [2344](kindle://book?action=open&asin=B0B92CYT83&location=2344) ^ref-12917 --- About 40 jumps in place a day. This is an important activity for increasing lymphatic flow, as well as for increasing bone density and spinal disk health. Just as weightlifting increases muscle strength by inflicting small injuries to your muscles so they become stronger, jumping inflicts small injuries to your bone and disks—and what doesn’t break you makes you younger. — location: [2349](kindle://book?action=open&asin=B0B92CYT83&location=2349) ^ref-38919 --- Preventive Care: — location: [2375](kindle://book?action=open&asin=B0B92CYT83&location=2375) ^ref-6467 --- Physical exam: annually, including blood and other tests to help you minimize heart disease, stroke, and orthopedic, metabolic, and dementia risks. — location: [2379](kindle://book?action=open&asin=B0B92CYT83&location=2379) ^ref-14922 --- Colonoscopy: every three to 10 years after the age of 45 depending on findings for prior colonoscopies and your — location: [2380](kindle://book?action=open&asin=B0B92CYT83&location=2380) ^ref-55445 --- underscores the importance of taking your BP regularly (it’s a no-brainer with the availability of home and in-store monitors). Try to, no DO, keep it under 125 systolic and 85 diastolic. — location: [2424](kindle://book?action=open&asin=B0B92CYT83&location=2424) ^ref-32738 --- what’s on the label is in the bottle. Valisure, for example, is a start-up pharmacy that has grown at an incredible rate; it offers a specific examination to confirm that the right amount of each ingredient is present in each batch of pills it receives from drug manufacturers or wholesalers — location: [2447](kindle://book?action=open&asin=B0B92CYT83&location=2447) ^ref-17283 --- That’s one reason we recommend getting that blood test with your yearly LDL checkup. Tests to help you gauge inflammation include a full alphabet: hsCRP, MPO, OxLDL, ApoB, TMAO, IL-6, FP-Iso, ADMA, and others. — location: [2588](kindle://book?action=open&asin=B0B92CYT83&location=2588) ^ref-43700 --- Vitamin D3 Why you should take it: Between 42 and 82 percent of the population is vitamin D deficient. This almost certainly shortens longevity.3 Research shows a blood level of 35 ng/ml or higher of D3 has an array of benefits: It protects against cancer, protects arteries from the effects of aging, reverses diabetes, protects against erectile dysfunction—even reduces all-cause mortality.4 While the data are pretty clear that a D3 level of 35 keeps you able to make your body function younger than a level of 10 or 20, we do not know that D3 levels of 50 or 80 are necessarily better than 35. And in truth, we do not know that supplementing to levels over 35 reduces the diseases and conditions associated with levels less than 35. But we postulate it does, and we know 35 is better than 15. — location: [2673](kindle://book?action=open&asin=B0B92CYT83&location=2673) ^ref-21378 --- Research reveals that taking a multivitamin for more than 10 years decreases cancer rates (and by more than 8 percent for non-prostate cancers in men over 65).6 7 Half a multi twice a day keeps your heart younger and pumping stronger, as it decreases overt cardiovascular disease by over 25 percent (and probably disease that is covert but slows you down), as shown in the 20-year follow-up of the Health Professionals study.8 — location: [2686](kindle://book?action=open&asin=B0B92CYT83&location=2686) ^ref-41947 --- Generally, folks get about half the daily calcium they need (~1,200 mg) from diet, so take a 600 mg daily supplement that has 300 mg of magnesium, — location: [2699](kindle://book?action=open&asin=B0B92CYT83&location=2699) ^ref-17190 --- DHA, a component — location: [2720](kindle://book?action=open&asin=B0B92CYT83&location=2720) ^ref-60114 --- rendering benefits in speed of processing as if you were six years younger.14 Taking omega-3 is also one of five practices that protect your eyes from the first phase of macular degeneration (the other four are ingesting the carotenoids lutein and zeaxanthin, avoiding cigarette smoke, and wearing sunglasses). — location: [2721](kindle://book?action=open&asin=B0B92CYT83&location=2721) ^ref-29318 --- Why you should take it: If there is one longevity supplement that we recommend everyone over age 49 talk to their doc about, it’s two 81-mg aspirin — location: [2731](kindle://book?action=open&asin=B0B92CYT83&location=2731) ^ref-31968 --- (not enteric/coated) daily. — location: [2732](kindle://book?action=open&asin=B0B92CYT83&location=2732) ^ref-11701 --- Take aspirin consistently; if you forget it for two days, there’s an increased risk of rebound: increased clotting in veins and blood vessels. — location: [2738](kindle://book?action=open&asin=B0B92CYT83&location=2738) ^ref-62791 --- One baby aspirin (81 mg) each morning and night with half a glass of warm water before and after. — location: [2744](kindle://book?action=open&asin=B0B92CYT83&location=2744) ^ref-20229 --- Why you should take it: Omega-7 fatty acids seem to decrease inflammation and insulin resistance, and thereby provide longevity benefits. — location: [2745](kindle://book?action=open&asin=B0B92CYT83&location=2745) ^ref-12292 --- How much to take: We suggest 420 mg of purified omega-7 daily. — location: [2749](kindle://book?action=open&asin=B0B92CYT83&location=2749) ^ref-18773 --- Eating more than four ounces of red meat or six ounces of pork a week changes the bacterial makeup in your gut and produces chemicals that contribute to arterial aging, heart attack, and stroke.20 21 Avoiding these is sure to make you healthier for the long run. Decreased bacterial diversity in your microbiome is associated with aging.22 — location: [2751](kindle://book?action=open&asin=B0B92CYT83&location=2751) ^ref-59797 --- Coenzyme Q10 Why you should take it: This coenzyme works with other enzymes to foster your production of energy as you age.23 It may also foster better brain function for your age reboot by reducing your risk of diabetes and hypertension. — location: [2760](kindle://book?action=open&asin=B0B92CYT83&location=2760) ^ref-11824 --- How much to take: We recommend 200 mg daily — location: [2770](kindle://book?action=open&asin=B0B92CYT83&location=2770) ^ref-10202 --- Avocado soybean unsaponifiables (ASU) Why you should take it: A major way to improve longevity — location: [2772](kindle://book?action=open&asin=B0B92CYT83&location=2772) ^ref-14367 --- is to have a drug that keeps arthritis away. Since the 1990s, ASU has been prescribed in France for preventing arthritis. A large, three-year — location: [2773](kindle://book?action=open&asin=B0B92CYT83&location=2773) ^ref-26999 --- How much to take: 300 mg daily. — location: [2779](kindle://book?action=open&asin=B0B92CYT83&location=2779) ^ref-54319 --- NR (nicotinamide riboside) as the precursor to NAD (nicotinamide adenine dinucleotide) — location: [2780](kindle://book?action=open&asin=B0B92CYT83&location=2780) ^ref-22263 --- Curcumin with bioperine Why you should take it: Curcumin can help with cognitive function, which is especially important as you age. Curcumin with bioperine has been used to prevent the development of cognitive and functional decline and does so in animals and epidemiologic trials. — location: [2794](kindle://book?action=open&asin=B0B92CYT83&location=2794) ^ref-10577 --- Metformin Why you should take it: Metformin has been demonstrated in animal studies and in one epidemiologic human — location: [2802](kindle://book?action=open&asin=B0B92CYT83&location=2802) ^ref-49109 --- There is concern that metformin eradicates the benefits of exercise, so while we recommend this to couch potatoes, it is not advocated for those who are physically active (though some are using it on days they do no exercise).35 That contrasts substantially with our feelings about NAD (NR), which does not seem to have side effects or toxicity in humans. — location: [2805](kindle://book?action=open&asin=B0B92CYT83&location=2805) ^ref-47375 --- “fractionated” lasering. CO2 lasers do this most efficiently—check what laser type your practitioner — location: [2925](kindle://book?action=open&asin=B0B92CYT83&location=2925) ^ref-37872 --- Have a will that clearly delineates the disposition of your resources. Address and regularly revisit the hard questions. How much goes to charity versus loved ones? — location: [3200](kindle://book?action=open&asin=B0B92CYT83&location=3200) ^ref-44957 ---