Live Younger Longer

Document Outline

• From the author
• Acknowledgments
• PART 1: The state of our health
  • CHAPTER 1: What kills us
    • My story
    • The big shift
    • Living the modern life
    • What I’ve learned
  • CHAPTER 2: How do we get from healthy to diseased?
    • Health doesn’t exist in a vacuum
    • A look inside
    • Which way forward?
  • CHAPTER 3: A longer life in good health
    • Measuring the gap
    • The cost of chronic illness
  • CHAPTER 4: Slow change is permanent change
    • Small changes, big results
    • Know your why, what, and how
    • Turning on autopilot
    • Celebrating success
    • Phasing out old habits
  • CHAPTER 5: Messages for millennials
    • Millennial health
    • Know your brain
    • Enjoy what you do
    • Money and your health
    • Rethinking family history
    • Finding what works for you
  • CHAPTER 6: For baby boomers
    • Diseases of long life
    • Slowing the hands of time
    • The power of purpose
    • Living your best life
  • CHAPTER 7: Boosting the immune system
    • A new virus collides with long-standing diseases
    • Immune system boosters
• PART 2: From surviving to thriving
  • CHAPTER 8: Step 1: Food that fuels
    • Food and health
    • A better pattern of eating
    • Our diets: What went wrong
    • How can we change?
  • CHAPTER 9: Step 2: Be active and fit
    • Why active and fit?
    • How to not be sedentary
    • How to get physically fit
    • Benefits of interval training
    • Keep at it
  • CHAPTER 10: Step 3: Prioritize sleep
    • Why is sleep important?
    • What is a good night’s sleep?
    • Causes of poor sleep
    • How to get better sleep
    • When disrupted sleep is the norm
  • CHAPTER 11: Step 4: Get a handle on stress
    • Your body on stress
    • Managing stress
    • Social support and stress
  • CHAPTER 12: Step 5: Avoid smoking and other pollutants
    • A brief history of tobacco
    • Why do people still smoke today?
    • The harms of smoking
    • How to quit smoking
    • Just as harmful as smoking
    • Positive trends
  • CHAPTER 13: Step 6: Be thoughtful about alcohol
    • What’s the difference between moderate and heavy drinking?
    • Are there benefits to drinking in moderation?
    • The costs of heavy drinking
    • The three A’s
  • CHAPTER 14: The (un)importance of weight
    • Rising rates of prediabetes in the U.S.
    • Is your weight healthy?
    • Can going on a diet help you lose weight?
    • Steps to a healthy weight
    • A product of our habits
    • The halo effect of a healthy habit
• PART 3: Additional help
  • Assessments, tips and resources
    • What’s your BMI?
    • Waist measurement
    • Cardiovascular fitness
    • Exercise cautions
    • Estimated fitness level based on 1.5-mile walk/run*
    • Pushup test
    • Basic stretching exercises
    • Diet inventory
    • Assess your priorities
• Other resources
• Selected recommended reading