by Dave Asprey
intravenous laser therapy, 95–96
power of light therapy, 110
shining light on the brain, 109–12
sunlight, 82, 84, 87, 88, 97
yellow/orange/amber light, 81, 90, 94–95, 246
See also red/infrared light
light filter apps, 82
light sleep, 70
light sources with full range of frequencies, 89–90
Lights Out (Wiley), 156
lion’s mane mushroom, 125–26
lipopolysaccharides (LPSs), 42, 198
Lipton, Bruce, xviii
Lithgow, Gordon, 34–35
longevity and circadian rhythms, 60, 64, 88
longevity as a choice, xv–xvi
LPSs (lipopolysaccharides), 42, 198
L-theanine, 125, 128
L-tyrosine, 171–72, 173
Lucy nicotine products, 121
lypolysis, 141–42
lysosomes, 35–37
macular degeneration, 79–80, 93
Madera, Marcella, 216–17
MAO-B (monoamine oxidase B), 122–23, 127
massage, 165, 245, 247
MCP (modified citrus pectin), 138–39
MCT (medium-chain triglyceride) oil, 57–59, 183, 201
meat
amount to eat, 47–48
fried or charred meat and AGEs, 36–37, 40, 46, 54
grass-fed animal products, 37, 167, 169–70, 173
medical tests
allergy tests, 7
at-home lab tests, 203
calcium score, 140–41
cholesterol and triglyceride levels, 54–55
EEG, 69
fasting blood sugar, 5
for heavy metal toxicity, 134, 141, 143
hormone levels, 5–6, 156, 160–61, 173
insulin sensitivity score, 115
SPECT brain imaging technique, 17–18, 103, 180
melanin, 59, 240, 241
melatonin, 64, 79, 85–86
memory and memory consolidation, 70
menopause, 158–59
mercury, 35, 130–33, 138, 141
metabolic flexibility, 49, 61, 62, 128, 202
metabolism and vegan diet, 46
metabolites and fasting, 49
metabolites in gut bacteria, 190–91
metformin, 29, 40
methionine, 47
methylene blue, 238–39
methylparaben, 168
microbiome
and antibiotics, 185
diversity in, 186, 187–89, 192
feeding good bacteria, starving bad bacteria, 201
gut/brain connection, 199
of infants, 189–91
and stress, 199
tracking, 200–202
tracking your gut microorganisms, 200–201
Viome analysis results, 201–2
microglial cells in the brain, 17, 108, 111, 115, 194
microneedling, 237
micronutrients, 167
middle sleep vs. deep sleep, 70
Miller, Philip, 5–6
Mitchell, Ian, 261–62
MITF gene, 241–42
MIT (Massachusetts Institute of Technology), 111
mitochondria
overview, 7
balancing free radicals and antioxidant production, 9
blue light exposure vs., 86
electron shuffling with NAD, 151–54
and eye health, 80
EZ water for, 92
fight, flee, feed, reproduce messages from, xv, xviii
and Four Killers, 8–10
and gut bacteria, 11–12
and insulin resistance, 112–13
and methylene blue, 238–39
mitochondrial mutations, 26–28, 35–36
and PQQ, 124
sleeping better by strengthening, 65
and steep temperature drops, 236–37
training your brain to be resilient, 115
mitochondrial biogenesis, 15, 120
mitochondrial dysfunction
overview, 20
anaerobic metabolism as, 19
bad sleep, 66
and cancer risk, 18, 19
from heavy metal toxicity, 35
from junk light, 82
macular degeneration from, 80
mitochondrial energy
overview, 7, 9
from coenzyme Q10/idebenone, 123–24
heavy metals in our bodies vs., 130
and mitochondrial mutations, 26–28, 35–36
and NAD, 151–52, 153
and red/infrared light, 92, 110–11
toxic mold vs., 7–8
in youth vs. later years, 9–10
modafinil, 118–20
modified citrus pectin (MCP), 138–39
modified natural killer (NK) cells, 223–25, 231
mold aflatoxin, 137
monoamine oxidase B (MAO-B), 122–23, 127
monounsaturated fats, 52–53
mouth and gums, cleaning, 181–83, 184
mTOR (rapamycin), 29–30, 40
muscle growth with SARMS, 253, 254–55
muscle soreness, laser for, 91–92
NAD (nicotinamide adenine dinucleotide), 151–54, 155
NAD+ to NADH ratio, 152–53, 154, 155
Naltrexone, 259–60, 263
Nature Medicine (journal), 226
Near Future Summit, San Diego, 111
nerve growth factor (NGF), 117, 124, 125–26
nervous system
overview, 71–72
and myelin, 50
and trigeminal nerve, 174–76, 178–81, 184
neurofeedback, 105–9, 128
neurological dentistry
overview, 174
jaw alignment, 177–80
and TMJ dysfunction, 179–80, 184
and trigeminal nerve, 174–76, 178–81, 184
neuroplasticity, 107
neurotransmitters
dopamine, 122–23, 127, 172
glycine, 234–36
NGF (nerve growth factor), 117, 124, 125–26
nickel, 130, 136
nicotinamide adenine dinucleotide (NAD), 151–54, 155
nicotine, 120–21
Nightline (ABC program), 119
nightshade sensitivity, 181, 201
Night Shift (Apple’s warm screen colors), 81–82
nitric oxide, 92
NK (modified natural killer) cells, 223–25, 231
nootropics (smart drugs), 116–17, 159. See also brain herbs, supplements, and drugs
obesity, 5, 13–14, 64, 197
oil pulling for dental health, 181–83
Okinawa Institute of Science and Technology, 49
omega-6 and omega-3 fats, 50, 53–55, 62
opioid receptor antagonist, 259–60, 263
oral health from oil pulling, 181–83, 184
oral nicotine, 120–21
oregano, essential oil of, 183
Oura Ring sleep tracker, 71, 75–77, 83
ovulation tracking, Oura Ring for, 75
oxaloacetate, 154
oxidation, 7–8, 52, 53
oxidative stress, 128, 130, 145, 152
oxygen, medical grade, 147
oxytocin, 163–65
ozone layer, 144
ozone therapy, 144–55
administration of, 145, 147, 149–51
at-home use, 146–47
benefits from, 145–46
and Ebola epidemic, Sierra Leone, 148–49
IV treatments, 155
risk to prescribing doctors, 148–49
sterilizing teeth with, 144
ten-pass treatment, 149–50
palmitate, 50
pancreas, 64
Panda, Satchin, 60, 64, 88
parabens, 168, 173
parasympathetic nervous system, 71–72
Parkinson’s disease, 122
PCOS (polycystic ovarian syndrome), 169–70
peptides, 248–52, 263
perforin, 224
performance-enhancing substances, 253–54
perimenopause, 158–59
peripheral artery disease, 13–14
personal care products, 168, 173, 244, 245, 246
PET (positron emission tomography) scans, 126
PGC-1 alpha (peroxisome proliferator-activated receptor gamma coactivator 1-alpha), 120
pharmaceutical companies and not patentable drugs, 38, 261
phthalates, 168, 173, 246
physiology and stress, 37–38, 72–73, 175, 176–77
pig’s ears for collagen, 56–57
pioglitazone (Actos), 219
piracetams, 117–18
Plante, Jim, 228
plasmid level exchange, 11–12
platelet-rich plasma (PRP), 237
pluripotent stem cells, 210
polycystic ovarian syndrome (PCOS), 169–70
polygonum multiflorum (He Shou Wu), 127
polyphasic sleep (Uberman Sleep Schedule), 66
polyphenols, 30, 40, 59, 197, 201, 203
population growth rate, xx–xxi
postural orthostatic tachycardia syndrome (POTS), 12–13
POTS (postural orthostatic tachycardia syndrome), 12–13
PPAR agonists, 219
PPL (piperlongumine), 30–31, 40
PQQ (pyrroloquinoline quinone), 124–25
prebiotic fiber, 193–95, 198–99, 201, 203
prediabetes, 5, 8, 13–14, 15
prefrontal cortex, 119, 180
pregnenolone, 158
prehormones, 158
premenstrual syndrome, 78
prescription medications
Actos (pioglitazone), 219
acyclovir, 242
birth control pills, 168, 169
as cause of sexual dysfunction, 221, 231
Clomid, 257
Epitalon, 38
immune-suppressing drugs, 188
metformin, 29, 40
Naltrexone, 259–60, 263
one-at-a-time method for trying, 117, 118
oxytocin lozenges and nasal spray, 165
racetams, 116–18
rapamycin, 29–30, 40
steroids, 162, 248, 253–54
See also brain herbs, supplements, and drugs; SARMs
probiotics
histamines and histamine intolerance, 191–93
LKM512 from Japan, 188
prebiotic fiber, 193–95, 198–99, 201, 203
Prometheus, 207, 208
protein
inflammation from cross-linked proteins, 32
Klotho, 227–28
as poor fuel source for humans, 48
sirtuins, 152
type and amount to eat, 47–48, 62
See also amyloid proteins; collagen
protein restriction diet, 47–49
PRP (platelet-rich plasma), 237
psoriasis, 177
racetams, 116–18
rapamycin (mTOR), 29–30, 40
rapid eye movement (REM) sleep, 69–71
reactive oxygen species (ROSs). See free radicals
red/infrared light
overview, 81, 91, 97
benefits prior to and after sunlight exposure, 87–88, 246
as counter to blue light damage, 89
infrared sauna, 94, 97
laser therapy for human brain, 109–12
most effective wavelengths, 92–93
therapy choices, 91–93
relaxation techniques and heart rate variability, 72
REM (rapid eye movement) sleep, 69–71
resistant starch, 196–97, 203
resveratrol, 220
retinol, 238
RNA molecules, 200
ROI (return on investment)
for longevity-based choices, xvi, xix–xx, xxi–xxii
for sleep trackers, 68
smoking or vaping, 121
ROSs (reactive oxygen species). See free radicals
Roundup, glyphosate in, 42–44
Rowen, Robert, 148–49
Russian electrical stimulating pill, 191
Russian scientists’ discovery of IVL, 95–96
Russian Stick Bodywork, 218
SAD (seasonal affective disorder), 78
sarcopenia, 25
SARMs (selective androgen receptor modulators)
overview, 252–55
GW501516 (Cardarine), 257–58
LGD-4033 (Ligandrol or Anabolicum), 256–57
MK-2866 (Ostarine), 255–56
SR9009 (Stenabolic), 258
saturated fat, 50–52, 58
saunas, 94
scoliosis, 179
seasonal affective disorder (SAD), 78
selective androgen receptor modulators. See SARMs
selegiline (deprenyl), 122–23
senescent cells (death-resistant cells)
overview, 28–31
boron for reducing inflammation from, 219, 231
increasing number of with age, 250
and methylene blue, 239
modified NK cells and perforin vs., 224–25
and NAD+ levels, 153
ozone therapy vs., 145–46
senile cardiac amyloidosis, 33
SENS (Strategies for Engineered Negligible Senescence) Research Foundation, 24
Seven Pillars of Aging, 24–40
overview, 24–25, 39–40
cellular straitjackets, 31–33
extracellular aggregates, 33–35
junk buildup inside cells, 35–37
mitochondrial mutations, 26–28, 35–36
shrinking tissues, 25–26
telomere shortening, 37–39
zombie cells, 28–31
Sex, Lies, and Menopause (Wiley), 156
sex hormone binding globulin (SHBG), 168–69
sexual activity
as anti-aging strategy, 162
hormones associated with, 167–69
improving sexual function, 213, 214, 217, 220–22
and testosterone cream, 161–62
Shallenberger, Frank, 144, 145
SHBG (sex hormone binding globulin), 168–69
shrinking tissues, 25–26, 35–36
Shriver, Maria, xvi–xvii
SIBO (small intestinal bacterial overgrowth), 195, 201
Sierra Leone, Africa, 148–49
Silicon Valley Health Institute (SVHI), 6, 178
sirtuins, 152
skin care, 246. See also aging backward; collagen
sleep, 63–83
overview, 63, 69
after full-body stem cell makeover, 217
amount needed, 66–67
benefits of, 64
blue light vs., 78–82
detrimental effects of too little, 64–66, 68
dial in your sleep state, 77–78
evaluating the quality of your, 68
and heart rate variability, 71–73
jaw alignment for improving quality of, 178
longevity and circadian rhythms, 60, 64, 88
quality over quantity, 77–82
rem/slow-wave sleep, 69–71
and stem cells, 220
sleep apnea, 65–66, 178
sleep tracking devices
overview, 73–74
Asprey’s use of early models, 68
Basis wristband, 68
Oura Ring sleep tracker output, 71, 75–77
Sleep Cycle app, 74–75
small intestinal bacterial overgrowth (SIBO), 195, 201
Smart Drug News (newsletter), 116
smart drugs (nootropics), 116–17, 159. See also brain herbs, supplements, and drugs
snoring, 65–66, 69, 74, 178
Somatic Training Network, 218
Sonic Sleep Coach app, 77–78, 83
SPECT brain imaging technique, 17–18, 103, 180
spermidine, 188
stem cell exhaustion, 211
stem cells, 209–31
overview, 209–11
stimulating production and availability, 218–20
umbilical and amniotic fluid stem cells, 215–16
US regulations, 216
stem cell therapy
overview, 231
cancer-fighting stem cells, 222–25
cells injected into predetermined areas, 213–14
full-body makeover, 214–18
harvesting the stem cells, 211–12
results, 214, 217–18
for reversing hippocampal atrophy, 26
stephania root, 127
steroids, 162, 248, 253–54
stomach acid and heartburn, 235
storage toxins, 42–43
stress
aging from out-of-control stress, 106–7
determining your physiological level of, 72–73
and hair loss, 243–44, 246
and heart rate, 72
and heart rate variability, 72
hormetic stress, 48–49
Klotho levels lowered by, 228
and microbiome, 199–200
and NK function, 225
physiology and, 37–38, 72–73, 175, 176–77
telomere shortening from, 37–38, 39
stress management, 40
substance P, 176–77, 211
sugar
cutting back or out, 203, 219
and microbiome health, 201
oxidative stress from, 128
See also blood sugar
sugar cravings, 44–45
sun damage, 88
sunlight, 82, 84, 87, 88, 97
Superman, 84, 129
superoxide dismutase, 122–23, 236
supplements
overview, 163
AEP, 29
alpha-lipoic acid, 135
betaine hydrochloride, 235
boron, 219, 231
carotenoid, 82
chlorella, 138
chromium picolinate, 113
collagen, 234
copper orotate, 136
DHEA, 158, 162–63, 173
fat soluble supplements, 50
fisetin, 30, 40
L-tyrosine, 171–72
oxaloacetate, 154
resveratrol, 220
TA-65, 39
Tru Niagen, 153
turmeric/curcumin, 80, 126–27, 219
vanadyl sulfate, 113
vitamin A, 167
vitamin C, 7, 135–36, 143, 220, 236
vitamin D, 34, 40, 87, 140, 167
vitamin D3, 167, 173, 220, 228
vitamin K2, 140, 167, 173
zinc, 136, 173
See also brain herbs, supplements, and drugs; glutathione; herbs
suppositories, EDTA as, 140, 143
sweating for heavy metal detox, 141–42
Sykes, Dan, 218
sympathetic nervous system, 71–72, 106
synthetic hormones, 160
TA-65 (cycloastragenol), 39
TB500 healing peptide, 250–52
teas, 57, 125, 220
teeth, 174–84
alignment of, 175–76, 177–80
bite guards, 178–79, 180–81, 184
correct bite for, 179
dental caps over low-grade infections, 144, 155
keeping calcium in, 140
mercury in silver fillings, 131
