super human, by dave asprey

Dave Asprey has committed his life to the art and science of biohacking. His audacious goal is to live to the age of 180, and it is in this book that he shares his secrets to doing so.

According to Asprey, it is the healthy functioning of the mitochondria that is essential in preventing aging. As mitochondria function declines, the formation of free radicals within the body increases, and this ultimately results in cell damage. Antioxidants inhibit the damaging effects of free radicals, and this is why they are known to having anti-aging properties. 

Asprey outlines 7 pillars of aging (shrinking tissues, mitochondrial mutations, zombie cells, cellular straitjackets, extracellular junk, junk buildup inside cells, telomere shortening), and walks us through the strategies that we can use to prevent them from happening. His recommendations range from simple and practical, to esoteric and unproven.

Whilst I certainly appreciated being exposed to his more abstruse methods, I believe that for someone like me (and most likely many others), starting off simple and then adding layers of complexity is most pragmatic. Here are some pieces of advice that I am mindful of, and am looking to incorporate into my daily routine:

• Protein consumption must be done in moderation. Good sources of protein include grass-fed animals and wild fish. Asprey recommends 0.5 grams per pound of bodyweight for lean people, and slightly more for athletes, older people, and pregnant women. In addition, occasionally limiting protein boosts autophagy, your cellular recycling program.
• Fats are not the enemy -- but eating them in the correct ratio is important (50% saturated, 25% monosaturated, 15-20% undamaged omega-6, 5-10% omega-3)
• Limiting your eating window to 8-10 hours/day occasionally is greatly beneficial
• Sleeping well is essential, and we should seek to maximize REM and Deep NREM sleep. You can track your sleep using a sleep cycle app, or a wearable (Oura Ring, Fitbit). The Sonic Sleep Coach app plays sounds throughout the night to increase REM and Deep Sleep. Also, limit blue light at night before bed. You can do this by unplugging devices, switching to amber or red bulbs at night, wearing blue light glasses, and using nigh shift mode on your devices.
• Red/infrared light therapy can restore tissue, boost mitochondrial function, and treat muscle fatigue. Going to a light therapy bed once a week and/or using an infrared sauna is a great way to get this exposure.
• To prevent aging in the brain -- infrared/LED lasers pointed at the brain can treat neurodegeneration by stimulating mitochondrial function.
• Ozone therapy can also restore mitochondrial function and prevent infection.
• To maintain high hormone levels, stop eating sugar, soy, and refined carbs, and instead eat healthy saturated fats. Exercising intensely 1-3x/week is also crucial.
• A healthy gut is key -- increase your intake of prebiotic fiber and resistant starch, and decrease sugar consumption. 
• Asprey talks about stem cells, which are master regeneration cells. Regulations in the US are very limiting but he recommends banking your own stem cells because they do not age.

There is a lot more detail in the book but I think this is a good starting place. For me, some key takeaways are to limit sugar, exercise intensely on a weekly basis, reduce stress levels, and get a good night’s sleep. And of course, for those of you reading this -- before implementing any significant changes, please seek advice from a medical expert.