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But it’s not all bad news. It is possible to increase your longevity. Looking at the biomarkers of aging we’ve just discussed, you can design a program to slow down the process of aging and enjoy life as you age.

Strength.

Mobility.

RECIPES TO REDUCE INFLAMMATION

Most of our recipes in ssss1 of the book support an anti-inflammatory diet. Favorites are:

•Wild Salmon Jerky

•Bacon Spinach Frittata Bites

•Creamy Carrot Ginger Soup

•Curry Chicken Salad

•Grilled Spatchcock Chicken with Ratatouille

Anaerobic and aerobic work.2

Decrease stress.

Don’t forget about the brain! Diet and exercise can absolutely help the aging brain, the control center of the body. Here’s how: Decrease inflammation and oxidative stress by decreasing inflammatory foods (these include sugar, processed foods, and any food intolerances) and increasing anti-inflammatory foods (such as omega-3 fatty acids, grass-fed meat, and colorful fruits and veggies). Keep blood glucose levels steady by eating slow-digesting, high-fiber carbs. Often, higher glucose levels increase inflammation in the brain, making thinking difficult. As a side note, some researchers now consider Alzheimer’s to be “type 3” diabetes—basically insulin resistance in the brain—which means it may be preventable.