*Excerpts from my book Reversing Time: My Journey to a Younger Self By the 1960s, increasing evidence was linking dietary sugar to the rise in heart disease. For food companies depending on sugar, this posed an existential threat. Therefore, they did what powerful industries often do when feeling threatened: they shifted the narrative, making fat the villain. In 2016, JAMA Internal Medicine published a landmark exposé revealing that the Sugar Research Foundation secretly

*Excerpts from my book Reversing Time: My Journey to a Younger Self The terminology of gut bacterial supplements can be confusing, and I wish they would change it for better clarity. I am explaining the terms here. Prebiotics are non-digestible fibers found in onions, garlic, leeks, asparagus, bananas, and oats. They pass through the upper intestine undigested and feed beneficial microbes down in the colon. Probiotics are live microorganisms that may offer health

The Body Mass Index, or BMI, was never designed to assess personal health. In 1832, Adolphe Quetelet, a Belgian statistician, developed the formula weight divided by height squared to create what he called the Quetelet Index, a measure of the average size of people within a population. More than a century later, in 1972, physiologist Ancel Keys demonstrated its usefulness for large-scale research and officially named it Body Mass Index. Therefore, BMI was meant for population

When we experience road rage, a distressing phone call, or an unpleasant interaction, our physiology reacts before our minds process the information. The heart accelerates, breathing shortens, and the sympathetic system goes into overdrive. In these instances, we need a remedy that works in real time. Not later, not at home, not at a meditation class, but right there, in the middle of a meeting or a traffic jam. It must be portable, reliable, and immediate. That remedy is sur

Over the past several years, research has shown that cellular age, often called biological age, is more important than calendar age for predicting disease and lifespan. Biological age reflects the changes in DNA, blood chemistry, inflammation, and organ function that accumulate over time. It also reveals the lasting effects of long-term stress on the body. Chronological age advances at the same rate for everyone. Biological age does not. It can stay the same, advance more qui

Among the HR zones, Zone 2 is the endurance gold mine. This is the HR range where you are not gasping but can hold a conversation, even if it takes some effort. If you can’t speak in full sentences, you’ve pushed too hard. Zone 2 is where your body does its best work: strengthening the heart, rejuvenating mitochondria, and teaching your body to use fat as fuel rather than relying solely on sugar. This is where the body learns to use oxygen efficiently. It’s like setting your

HR zones depend on a person’s age and are calculated using a two-step process. Step 1. Calculate your maximum HR (max HR) by subtracting your age from 220 (220 – age). For a 50-year-old, the maximum HR is 170. Step 2. Next, calculate your HR zones using the formulas below. Zone Formula HR Ranges for a 50-year-old Comments 1 50-60% of Max HR 85 - 102 Easy recovery pace 2 60-70% of Max HR 102 - 119 Steady, conversational pace; creates solid aerobic base; helps in fat loss