Dear Reader,
Your genes are NOT your destiny. In fact, they only account for 20% of your lifespan. Which means living a long, healthy, happy life is 80% in your control. And in The Longevity Equation, I’m going to hand you an easy-to-follow blueprint that will guide you through that other 80%.
I’ll show you how to use the most cutting-edge breakthroughs in neuroscience…
And my own experience as a board-certified clinical physician to add years — potentially even decades — to your lifespan.
When your body sleeps, your brain gets down to business. It cleans up the cellular garbage in your body. It flushes out damaging toxins in your neurons that can lead to Alzheimer’s. And it creates new neural networks that help you learn skills, establish memories, and integrate new information.
But here’s what happens when you don’t sleep:
That’s why The Longevity Equation has a full chapter dedicated to bulletproofing your sleep and helping you achieve the rest you deserve.
Want to fall asleep quicker and wake up more rested?
Take my short quiz to discover which of the three “body clock” types you are… and the optimal sleeping patterns for each of them — pg. 49
The mysterious “junk light”
that could be disrupting your natural sleep patterns, damaging your mitochondrial DNA, and unleashing dangerous free radicals inside your body — pg. 55
The biologically optimal temperature for a bedroom.
Most people get this wrong by 15 degrees — pg. 57
How to reset your faulty circadian rhythms
with a common citrus fruit — pg. 60
Why LESS sleep could be BETTER for you
(but only if you have this one gene) — pg. 63
The three home décor items
that cost less than $30 each and virtually guarantee ZERO sleep interruptions — pg. 64
Why eating sweets before bed
could actually help you sleep better — pg. 66
The all-natural “Zzzs Cocktail” formula
that can help even the most hard-charging, stressed-out people slow down, relax, and drift into deep restorative sleep — pg. 73
That has never been truer than it is today. Modern science has proved that food is far more powerful than we could have ever imagined. By giving our body the right nutrition… We can actually direct our cellular growth and flip our genes “ON” or “OFF.” Which means if you want to enjoy younger, smoother skin… Fight off allergies and disease… Build stronger bones and less painful joints… Boost your mood… And watch your entire body be rejuvenated… Then, you’re going to love this part of the book.
But I have to warn you:
There’s so much life-saving information packed into here that it may take you a little while to get through it all.
for burning fat, cleaning inflammation out of your body, repairing your DNA, and increasing your lifespan — pg. 77
(PLUS, what you should drink instead!) — pg. 79
— pg. 81
The microbiome is one of the most exciting areas in medical research today.
And everything in between.
But don’t worry — we’ll show you exactly how to optimize your gut and microbiome health.
I wrote The Longevity Equation to be the most comprehensive health resource you’ve ever seen. If you’ve ever had a question about diet or food, I promise you that it will be answered here. After you finish this section, your body will be cleansed of environmental toxins. You’ll be falling asleep in less than 10 minutes every night, staying asleep a full seven to eight hours, and waking up refreshed. Your body will be flooded with the powerful nutritional ingredients it needs to refresh itself.
And it will be time to move onto the next Longevity Block and make sure you look good naked.
In this section, I’m going to show you how to enjoy all the MASSIVE benefits of exercise…
Like enhanced thinking skills…
Limitless energy…
A reduction in stress…
Improved heart health…
Lowered inflammation…
A better mood…
And a lower risk of neurodegenerative disease. WITHOUT suffering through long workouts… WITHOUT having to pay for expensive gym memberships… And WITHOUT destroying your body and feeling beat up and drained. Because here’s the thing:
We all know we need exercise…But most people go about it all wrong.
The biological reason why you don’t feel like exercising… and how to activate your “motivation hormone”
so you never miss a workout again — pg. 116
The “alternate nostril breathing technique”
that’s been shown to help lower blood pressure, improve resting heart rate, replenish your nervous system, and rebalance your mind — pg. 118
The AMAZING way to BREATHE fat out of your body!
Groundbreaking research proves that you can lose weight simply by breathing. But beware: You have to follow TWO very specific steps for it to work — pg. 120
How to activate your body’s energy enzyme to increase metabolism, burn fat, get rid of old cells, and increase blood flow
— pg. 123
The one stretch that instantly relieves low back pain.
(Do this every morning.) — pg. 125
Why “stand up straight” is bad advice.
Plus, the RIGHT way to align your body to look better, feel more confident, and reduce pain — pg. 126
The biologically optimal time to work out.
(You’ll burn more fat and be stronger.) — pg. 128
The strange way you can “dissolve” your fat cells — with sunlight
— pg. 130
A simple exercise that boosts testosterone by 97%
in just 30 minutes — pg. 131
How to make exercise fun and playful so you’ll never dread a workout again
— pg. 133
The four-minute routine that helps you build muscle and burn fat at the same time
(all without lifting a single weight) — pg. 135
Your mind is your greatest asset.
So let’s make sure it’s operating at its peak potential.
In this section, you’ll learn how to maximize your cognition and achieve razor-sharp mental clarity.
What I’m going to show you will help take your mind to heights you never thought were possible.
Brain Food 101: The step-by-step blueprint for optimizing neurotransmitter levels, eliminating neurotoxic nutrients, and igniting the growth of healthy new brain cells
— pg. 144
The three things you can do right now to be 25% happier
— pg. 154
The little-known breathwork protocol developed by a Johns Hopkins Ph.D.
that reprograms your subconscious, unlocks higher levels of spiritual awareness, and helps you achieve emotional catharsis — pg. 157
Your brain has its own immune system!
Follow these simple steps to keep it strong.
The FOUR “mind games”
you can do every day to skyrocket your brainpower and keep your memory razor-sharp — pg. 160
The 1# MOST IMPORTANT brain building nutrient
that 90% of people don’t get enough of — pg. 163
Why listening to classical music can destroy your productivity.
I’ll show you the right way to use music in order to elevate your cognition, achieve incredible focus, and unleash your inner creativity — pg. 166
The TWO brain-killing compounds hiding in a healthy diet.
(Plus, how to avoid them.) — pg. 168
The five-minute test that can help you determine your brain’s real age
— pg. 169
Have you ever walked outside on a sunny bright day, and instantly felt your spirits lift?
On the other hand, have you walked outside on a cloudy, dreary day and then felt exactly the opposite?
As people, we’re designed to respond to light.
It regulates our sleep-wake cycles, our agricultural calendars, and our work lives.
And scientists are just now beginning to pinpoint how light therapy can be used therapeutically to boost cognition, mood, and full-body healing.
And even improve your visual perception. This is a fascinating section, and it’s one of the simplest ways for you to improve your overall cognitive health. After that, we’ll move onto to even more little-known, but cutting-edge, ways to boost your brainpower.
