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Younger You: Reduce Your Bio Age and Live Longer, Better
Based on the groundbreaking study that shaved three years off a subjects' age in just eight weeks, discover a proven, accessible plan to prevent diseases and reduce your biological age. It’s getting older is inevitable and your chronological age can only move in one direction. But you also have a biological age, which scientists can measure by assessing how your genes are expressed through epigenetics. Exciting new research shows that your bio age can actually move in reverse—and Dr. Kara Fitzgerald’s groundbreaking, rigorous clinical trial proved it’s possible. By eating delicious foods and establishing common-sense lifestyle practices that positively influence genetic expression, study participants reduced their bio age by just over three years in only eight weeks! Now Dr. Fitzgerald shares the diet and lifestyle plan that shows you how to influence your epigenetics for a younger you. In Younger You you’ll We don’t have to accept a descent into disease and unwellness as we age as when you reduce bio age you reduce your odds of developing all the major diseases, including diabetes, cancer, and dementia. With assessment tools for determining your bio age, recipes, and plans for putting it all into practice, Younger You helps you repair years of damage, ward off chronic disease, and optimize your health—for years to come.
512 pages, Hardcover
Published January 18, 2022
59 people are currently reading
688 people want to read
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Displaying 1 - 30 of 36 reviews
December 17, 2021
There were elements of this book that I liked and others that I found lacking.
The good:
~ Dr. Fitzgerald does this work for a living and has worked with thousands of patients. She and her colleagues have also led a number of large studies backing this, so she is definitely an expert in the field.
~ She goes into a lot of the science and is also relatable as an older mother of a young child who wants to stay active and healthy for as long as possible.
~ There's good advice about how foods, exercise, sleep, etc. can dramatically affect our health and aging.
~ She's reassuring that genes are not our destiny. It is much more important what we do with what we're dealt.
The not-so-good:
~ The technical science speak was a lot even for me, and I read science books like other people scroll Facebook. I don't want to see the words epigenetics or methylation for at least a month. It just went on and on for hundreds of pages.
~ At times, I really thought Fitzgerald was stretching. She talks about a set of twin women who were raised together and one of them developed breast cancer with a very large tumor. She wrote that they were fed the same and had the same lifestyle and all the mother could think of is that when they were babies the grandmother had come over and started painting the toenails of one baby regularly so the mother could tell them apart and tell who she'd fed, bathed, etc. She suggests that this led to a softball sized tumor in that child decades later. Oh come on! Human beings make millions of small choices throughout their lives, and sometimes things just boil down to bad luck too. My eyes could not have rolled any farther into my head at that story. Also, she talks about the thrifty epigene theory as medical fact, and that has been pretty well debunked. No, we do not get fat if our ancestors faced starvation. Numerous studies across cultures have shown that it's a nice thought but doesn't hold up.
~ She advocates a pretty extreme change in your diet for most people. It's sort of paleo, keto-light, very plant based. She recommends daily beets, seeds, tons of non-starchy vegetables, small amounts of organic meat, lots of organic liver and some supplements. You also give up a lot -- no more alcohol, no dairy, no caffeine, no sugar, etc. Then she talks about how this can shave 3 years off your "biological age." I think she needs to sell it as more than 3 years to convince people to make these huge changes. I personally think that these changes will make a much bigger impact than she acknowledges. She should focus less on those three years and more on the fact that they can reverse disease, radically help with inflammation, pain and vascular issues, and so on. I'm not sure how many people will adopt her diet unless they're already facing a serious health crisis, in which case it's kind of like shutting the barn door after the horses have escaped.
All in all, it's a very good book if you want to get serious about your health. I'd recommend it in combination with some of the other excellent health books that have been released lately. They all boil down to some basic advice -- get rid of processed carbs, grains and sugar, prioritize sleep (at night -- timing matters), adopt intermittent fasting to regularly get at least 12 hours between food and drink besides water, get regular exercise (this is a must), eat organic healthy foods with lots of greens, veggies and healthy fats, lean towards a clean keto (very low carb, moderate protein, high healthy fat) diet, and adopt regular practices to minimize stress like meditation. This book will give you a much more in-depth look at all of this, and recipes at the end to help.
I read a digital ARC of this book for review.
The good:
~ Dr. Fitzgerald does this work for a living and has worked with thousands of patients. She and her colleagues have also led a number of large studies backing this, so she is definitely an expert in the field.
~ She goes into a lot of the science and is also relatable as an older mother of a young child who wants to stay active and healthy for as long as possible.
~ There's good advice about how foods, exercise, sleep, etc. can dramatically affect our health and aging.
~ She's reassuring that genes are not our destiny. It is much more important what we do with what we're dealt.
The not-so-good:
~ The technical science speak was a lot even for me, and I read science books like other people scroll Facebook. I don't want to see the words epigenetics or methylation for at least a month. It just went on and on for hundreds of pages.
~ At times, I really thought Fitzgerald was stretching. She talks about a set of twin women who were raised together and one of them developed breast cancer with a very large tumor. She wrote that they were fed the same and had the same lifestyle and all the mother could think of is that when they were babies the grandmother had come over and started painting the toenails of one baby regularly so the mother could tell them apart and tell who she'd fed, bathed, etc. She suggests that this led to a softball sized tumor in that child decades later. Oh come on! Human beings make millions of small choices throughout their lives, and sometimes things just boil down to bad luck too. My eyes could not have rolled any farther into my head at that story. Also, she talks about the thrifty epigene theory as medical fact, and that has been pretty well debunked. No, we do not get fat if our ancestors faced starvation. Numerous studies across cultures have shown that it's a nice thought but doesn't hold up.
~ She advocates a pretty extreme change in your diet for most people. It's sort of paleo, keto-light, very plant based. She recommends daily beets, seeds, tons of non-starchy vegetables, small amounts of organic meat, lots of organic liver and some supplements. You also give up a lot -- no more alcohol, no dairy, no caffeine, no sugar, etc. Then she talks about how this can shave 3 years off your "biological age." I think she needs to sell it as more than 3 years to convince people to make these huge changes. I personally think that these changes will make a much bigger impact than she acknowledges. She should focus less on those three years and more on the fact that they can reverse disease, radically help with inflammation, pain and vascular issues, and so on. I'm not sure how many people will adopt her diet unless they're already facing a serious health crisis, in which case it's kind of like shutting the barn door after the horses have escaped.
All in all, it's a very good book if you want to get serious about your health. I'd recommend it in combination with some of the other excellent health books that have been released lately. They all boil down to some basic advice -- get rid of processed carbs, grains and sugar, prioritize sleep (at night -- timing matters), adopt intermittent fasting to regularly get at least 12 hours between food and drink besides water, get regular exercise (this is a must), eat organic healthy foods with lots of greens, veggies and healthy fats, lean towards a clean keto (very low carb, moderate protein, high healthy fat) diet, and adopt regular practices to minimize stress like meditation. This book will give you a much more in-depth look at all of this, and recipes at the end to help.
I read a digital ARC of this book for review.
January 20, 2022
Some of of front matter about how science can identify our biological age (different from chronological age) was interesting, but most of the writing is fluffy (she repeats herself a LOT; fails to get to “the point” and talks like an infomercial) It also can sound annoyingly science-y with so many science buzzwords the average person may struggle to follow along.
The prescription is
- keto diet, predominantly fats (whole raw nuts, avocado or seeds, MCT oil) and leafy veg + non-starchy vegetables (7 c per day) with small amounts (max 6-oz) of high end protein, if you want. 45% of the diet is fat. No sugar, dairy, grains, gluten, anything fortified with folic acid, no beans, legumes (peanuts are a legume) unless vegan/vegetarian (soak and sprout legumes), no starchy veg, or fruit (but small amounts of some low sugar fruits ok, about 1/2 cup max) vegans & vegetarians can also have some organic soy (tofu, tempeh) or eggs (40-50g protein per day total per person). Filtered water, low sodium diet. No booze or other drinks, exceptions: Coffee is okay; green tea is touted. Everything must be organic. Ketosis is king! 🙄
- she really wants you to eat liver.
- after 8 weeks, a little organic dairy (1-2 total tbsp per day max) + some ancient and GF whole grains/legumes allowed. Alcohol can also be added back in (1 organic drink per day max) plus a few drops of stevia or 1 tsp honey/maple max.
- intermittent fasting (stop eating 3 hours before bed) ideally 7-7 and only eating when it’s light outside.
- no plastic ever, including food storage
- “superfoods” (she calls them the dynamic dozen) to add: turmeric, blueberries, rosemary, garlic, crucifierons veg, beets (incl greens), eggs, liver, pumpkin seeds & sunflower seeds, salmon, shiitake, flax/chia if you don’t eat fish, spinach, fermented foods, prebiotic fiber (eg jicama), adaptogens. Gobble them.
- daily relaxation
- movement (exercise) 30 min x 5 days a week at moderate intensity. Walking or yoga is best. More exercise might not be better.
OVERALL, Other than hearing folic acid (in fortified foods) is harmful and her pushing eating liver hard, there was no new info here for me.
I also find it improbable that the ideal human diet has special things like MCT oil or pounds of raw nuts daily, that most humans never had and never will have access to. & while I don't eat animals, I do believe if you're going to eat one, you should eat the WHOLE thing, all parts. This is what humans did when they hunted. They ate it all, including the organs like liver. Yet, again, here you're cherrypicking out just the liver which is not quite the same. (She really wants you to eat liver, so much so that she says if you can't eat it even with her magical recipes to take capsules).
My eyes hurt from rolling.
As usual, my natural diet and lifestyle seems to exceed her recommendations so I suppose my biological age is 3. 😂
The prescription is
- keto diet, predominantly fats (whole raw nuts, avocado or seeds, MCT oil) and leafy veg + non-starchy vegetables (7 c per day) with small amounts (max 6-oz) of high end protein, if you want. 45% of the diet is fat. No sugar, dairy, grains, gluten, anything fortified with folic acid, no beans, legumes (peanuts are a legume) unless vegan/vegetarian (soak and sprout legumes), no starchy veg, or fruit (but small amounts of some low sugar fruits ok, about 1/2 cup max) vegans & vegetarians can also have some organic soy (tofu, tempeh) or eggs (40-50g protein per day total per person). Filtered water, low sodium diet. No booze or other drinks, exceptions: Coffee is okay; green tea is touted. Everything must be organic. Ketosis is king! 🙄
- she really wants you to eat liver.
- after 8 weeks, a little organic dairy (1-2 total tbsp per day max) + some ancient and GF whole grains/legumes allowed. Alcohol can also be added back in (1 organic drink per day max) plus a few drops of stevia or 1 tsp honey/maple max.
- intermittent fasting (stop eating 3 hours before bed) ideally 7-7 and only eating when it’s light outside.
- no plastic ever, including food storage
- “superfoods” (she calls them the dynamic dozen) to add: turmeric, blueberries, rosemary, garlic, crucifierons veg, beets (incl greens), eggs, liver, pumpkin seeds & sunflower seeds, salmon, shiitake, flax/chia if you don’t eat fish, spinach, fermented foods, prebiotic fiber (eg jicama), adaptogens. Gobble them.
- daily relaxation
- movement (exercise) 30 min x 5 days a week at moderate intensity. Walking or yoga is best. More exercise might not be better.
OVERALL, Other than hearing folic acid (in fortified foods) is harmful and her pushing eating liver hard, there was no new info here for me.
I also find it improbable that the ideal human diet has special things like MCT oil or pounds of raw nuts daily, that most humans never had and never will have access to. & while I don't eat animals, I do believe if you're going to eat one, you should eat the WHOLE thing, all parts. This is what humans did when they hunted. They ate it all, including the organs like liver. Yet, again, here you're cherrypicking out just the liver which is not quite the same. (She really wants you to eat liver, so much so that she says if you can't eat it even with her magical recipes to take capsules).
My eyes hurt from rolling.
As usual, my natural diet and lifestyle seems to exceed her recommendations so I suppose my biological age is 3. 😂
November 25, 2021
Thank you to NetGalley for an ARC of
Younger You.
Unlike many women, I don't mind getting old. Why fret over something you can't deny or escape from?
Getting old is a blessing; not many people do especially during COVID, but I plan to age as gracefully and elegantly as possible.
That's why I was excited my request was approved.
There are some groundbreaking research and myths being busted in Younger You and I'm so glad I was given the opportunity to read this.
Dr. Fitzgerald spells it out for you in the simplest of terms: it's not your genes that determine your age and level of health. It's your epigenetics.
I've never heard the word before; I have heard your genes don't determine your genetic fate and you do need to exercise and eat healthfully to live a long and active life, but the term epigenetics is new to me.
Basically, you are what you eat and how you exercise and your lifestyle choices, which I've read more and more lately from doctors in general.
The good doctor shares the copious research she has done, laying out the facts and statistics and helpfully including a diet and lifestyle plan that shows you how to influence your epigenetics for a younger you.
As we age, naturally, we're more susceptible to illness, disease and poor health but Dr. Fitzgerald disputes that inevitability.
Eating carefully and mindfully and exercising just the right amount can ward off dementia, aches and pains and the dreaded C word; as long as we take care of our bio age, our bodies will take care of us.
But, first we need to do the work.
There is a basic test in the book you can take to gauge your bio health and though I'm pleased to say I'm doing most things right, there are always ways to improve.
Since I finished reading this, I've begun tweaking my diet and routine and incorporating some of the changes Dr. Fitzgerald recommends.
It's going to take some time to adjust my habits fully, though I doubt I could go all the way as her plans outline, but tweaking here and there is also beneficial and who knows, I may implement all of her suggestions into my life one day!
Unlike many women, I don't mind getting old. Why fret over something you can't deny or escape from?
Getting old is a blessing; not many people do especially during COVID, but I plan to age as gracefully and elegantly as possible.
That's why I was excited my request was approved.
There are some groundbreaking research and myths being busted in Younger You and I'm so glad I was given the opportunity to read this.
Dr. Fitzgerald spells it out for you in the simplest of terms: it's not your genes that determine your age and level of health. It's your epigenetics.
I've never heard the word before; I have heard your genes don't determine your genetic fate and you do need to exercise and eat healthfully to live a long and active life, but the term epigenetics is new to me.
Basically, you are what you eat and how you exercise and your lifestyle choices, which I've read more and more lately from doctors in general.
The good doctor shares the copious research she has done, laying out the facts and statistics and helpfully including a diet and lifestyle plan that shows you how to influence your epigenetics for a younger you.
As we age, naturally, we're more susceptible to illness, disease and poor health but Dr. Fitzgerald disputes that inevitability.
Eating carefully and mindfully and exercising just the right amount can ward off dementia, aches and pains and the dreaded C word; as long as we take care of our bio age, our bodies will take care of us.
But, first we need to do the work.
There is a basic test in the book you can take to gauge your bio health and though I'm pleased to say I'm doing most things right, there are always ways to improve.
Since I finished reading this, I've begun tweaking my diet and routine and incorporating some of the changes Dr. Fitzgerald recommends.
It's going to take some time to adjust my habits fully, though I doubt I could go all the way as her plans outline, but tweaking here and there is also beneficial and who knows, I may implement all of her suggestions into my life one day!
January 18, 2022
This was very interesting. My new digital scales have the body age and I do need to look at reducing this (at one stage it was nearly double my age) so this was a really useful book to have.
It was not preachy and the recipes were relatively easy to follow. There were good hints on general lifestyle changes which were not hard to make.
I was given an advance copy by the publishers and netgalley but the review is entirely my own.
It was not preachy and the recipes were relatively easy to follow. There were good hints on general lifestyle changes which were not hard to make.
I was given an advance copy by the publishers and netgalley but the review is entirely my own.
November 10, 2024
I’m not saying I didn’t find the information in this book interesting or helpful. To an extent, I did. But this is DENSE and incredibly thorough, and I’m no scientist. I’m going to try the Younger You Intensive, and I think the recipes will definitely be helpful, but I’m glad I won’t have to read this again.
June 21, 2022
This is not a once through reading. I will be returning to it as a lifestyle manual.
November 1, 2023
Younger You by Dr. Kara Fitzgerald offers a science-backed roadmap to reverse biological ageing through practical lifestyle changes.
While the sands of time inevitably flow, the prospect of spending one’s later years battling age-related diseases need not be the norm. Enter the quest for longevity, a journey marked by science, resilience, and a steadfast commitment to enhancing the quality of life as the years pass. In this pursuit, Younger You, a book authored by Dr. Kara N. Fitzgerald, emerges as a guiding light, offering insights, strategies, and a roadmap to challenge the status quo of ageing. This review delves into the pages of Younger You, exploring how it addresses the age-old question of how to grow older while staying younger in spirit, health, and vitality.
Author’s background
Kara N. Fitzgerald, ND, IFMCP, has been honoured as the inaugural recipient of the Emerging Leadership Award by the Personalised Lifestyle Medicine Institute for her significant contributions to the field of DNA methylation.
She earned her naturopathic medicine doctorate from the National University of Natural Medicine and is renowned for her global lectures on functional medicine. Additionally, she serves as a faculty member at the Institute for Functional Medicine (IFM) and holds the distinction of being an IFM Certified Practitioner.
What is the book about?
Younger You by Kara N. Fitzgerald explores the concept of biological age, providing readers with valuable insights into the potential for reversing the ageing process through diet and lifestyle changes. In a world where ageing is considered inevitable, the book challenges this notion by introducing the idea of a biological age or ‘bio age’ – a measure of how much damage has accumulated in one’s body, including tissues, systems, and genetic material.
The book reveals that some studies have demonstrated the possibility of reversing bio age through medications, but Fitzgerald’s study is the first to suggest that significant age reversal can be achieved in healthy individuals through manageable diet and lifestyle changes.
The book presents the Younger You program, which includes an eight-week intensive eating plan and lifestyle prescription, as well as a more sustainable long-term version. The program has been applied to patients dealing with various chronic conditions, including autoimmune diseases, diabetes, cardiovascular issues, and neurodegenerative diseases. Remarkably, these individuals have reported improvements in energy levels, mood, weight management, and overall well-being.
Fitzgerald emphasises that the Younger You program is suitable for people of all ages and aims to not only help individuals feel younger but also address specific health conditions. By focusing on nutrition, sleep, exercise, and stress management, the book empowers readers to take control of their health and potentially extend their health span.
Four pillars of ageing reversal that keep your DNA healthy, according to Younger You
1. Healthy diet
While various nutritional approaches to longevity exist, three stand out: caloric restriction, fasting-mimicking diet, and the Mediterranean diet. Caloric restriction, limiting daily caloric intake to 70%, has shown promise in animal studies but raises concerns for humans. Surprisingly, some studies suggest that carrying a little extra weight may enhance longevity, challenging conventional wisdom. Enter the fasting-mimicking diet, a more palatable variant of caloric restriction, and the Younger You program’s gentle daily fast, offering an accessible approach to intermittent fasting. Meanwhile, the Mediterranean diet, rich in veggies, fruits, and healthy fats, proves beneficial but pales in comparison to the Younger You Intensive. This innovative approach focuses on whole, natural foods packed with DNA methylation-supportive nutrients, aligning with the wisdom of ancient Greek physician Hippocrates, who proclaimed, ‘Let food be thy medicine.’
2. Good quality sleep
Sleep, often an elusive treasure, plays a crucial role in your overall health, especially in the realm of epigenetics. The good news is that you do not have to chase after epic amounts of slumber; a moderate seven hours a night is generally considered healthy. Research reveals that poor sleep can trigger unsettling changes in the epigenome, accelerating ageing processes. Even just one night of restless sleep can set off this epigenetic turmoil.
3. Moderate exercise
Exercise is more than just physical fitness; it is your DNA’s best friend. It offers a range of health benefits, from regulating insulin sensitivity to extending lifespan. Exercise operates on the principle of hormesis, stimulating your body’s repair mechanisms.
Moderate, consistent exercise consistently improves DNA methylation. It reduces methylation of tumor-suppressor genes, making it a vital cancer prevention strategy. Strive for enjoyable, regular movement, as even daily activities contribute to anti-ageing DNA methylation changes.
Dr. Cara Fitzgerald cites a study in which participants exercised for at least 30 minutes a day, five days a week at 60 to 80% intensity, which resulted in a significant reduction in biological age.
4. Stress management
Stress-reduction practices offer a key to unlocking our epigenetic well-being. Research reveals that stress can significantly affect DNA methylation, with nearly 25% of methylation sites associated with stress-related factors. While we can not control all stressors, we can shape our response to them. Techniques like meditation, tai chi, and yoga have shown the ability to influence DNA methylation positively.
These practices are essential, especially if you have encountered significant stress. They offer a path to reverse stress-induced epigenetic changes, with benefits detectable even after a single session. The longer you commit to these practices, the more profound and lasting their impact.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• The book offers a comprehensive coverage of the subject matter, spanning from scientific principles to practical application.
• Personal anecdotes and clinical experiences shared by the author enrich the text, making it relatable and engaging.
• Extensive resource information, including nutrient tables, recipes, shopping lists, supplement guidelines, and reliable product sources, adds significant value to the book.
• Dr. Fitzgerald’s writing style ensures that even individuals without a medical background can grasp the concepts presented, motivating readers to make healthier dietary choices.
Weaknesses:
• For avid readers and those already well-versed in health and longevity topics, the book may not provide substantial new insights, as it largely reiterates common-sense information about healthier food choices and exercise.
Best quotes from Younger You
“DNA methylation adaptogens, as their name suggests, help DNA methylation find its sweet spot of not too much, not too little, and in just the right places.”
“Other than genes, it is hard to think of something that can be more powerful than food in determining whether someone is going to make it to 100 or die before 50 years old.”
“In our study we had people exercise at least thirty minutes a day, five days a week, at only 60 to 80 percent of perceived exertion, doing some activity that they truly enjoyed. It was a potent part of the mix that led to their significant reduction in bio age.”
Final takeaway
Younger You by Dr. Kara N. Fitzgerald offers an accessible and comprehensive exploration of the concept of biological age and how it can be reversed through manageable diet and lifestyle changes. Dr. Fitzgerald’s expertise shines through as she bridges the gap between complex scientific principles and practical application. Personal anecdotes and clinical experiences enrich the text, enhancing its relatability. Furthermore, the book provides a wealth of valuable resources, including nutrient tables, recipes, shopping lists, supplement guidelines, and reliable product sources.
While the book may not offer groundbreaking insights for well-informed readers, its ability to motivate individuals to make healthier choices and take control of their health makes it a valuable resource for individuals looking to improve their overall well-being and potentially extend their health span.
While the sands of time inevitably flow, the prospect of spending one’s later years battling age-related diseases need not be the norm. Enter the quest for longevity, a journey marked by science, resilience, and a steadfast commitment to enhancing the quality of life as the years pass. In this pursuit, Younger You, a book authored by Dr. Kara N. Fitzgerald, emerges as a guiding light, offering insights, strategies, and a roadmap to challenge the status quo of ageing. This review delves into the pages of Younger You, exploring how it addresses the age-old question of how to grow older while staying younger in spirit, health, and vitality.
Author’s background
Kara N. Fitzgerald, ND, IFMCP, has been honoured as the inaugural recipient of the Emerging Leadership Award by the Personalised Lifestyle Medicine Institute for her significant contributions to the field of DNA methylation.
She earned her naturopathic medicine doctorate from the National University of Natural Medicine and is renowned for her global lectures on functional medicine. Additionally, she serves as a faculty member at the Institute for Functional Medicine (IFM) and holds the distinction of being an IFM Certified Practitioner.
What is the book about?
Younger You by Kara N. Fitzgerald explores the concept of biological age, providing readers with valuable insights into the potential for reversing the ageing process through diet and lifestyle changes. In a world where ageing is considered inevitable, the book challenges this notion by introducing the idea of a biological age or ‘bio age’ – a measure of how much damage has accumulated in one’s body, including tissues, systems, and genetic material.
The book reveals that some studies have demonstrated the possibility of reversing bio age through medications, but Fitzgerald’s study is the first to suggest that significant age reversal can be achieved in healthy individuals through manageable diet and lifestyle changes.
The book presents the Younger You program, which includes an eight-week intensive eating plan and lifestyle prescription, as well as a more sustainable long-term version. The program has been applied to patients dealing with various chronic conditions, including autoimmune diseases, diabetes, cardiovascular issues, and neurodegenerative diseases. Remarkably, these individuals have reported improvements in energy levels, mood, weight management, and overall well-being.
Fitzgerald emphasises that the Younger You program is suitable for people of all ages and aims to not only help individuals feel younger but also address specific health conditions. By focusing on nutrition, sleep, exercise, and stress management, the book empowers readers to take control of their health and potentially extend their health span.
Four pillars of ageing reversal that keep your DNA healthy, according to Younger You
1. Healthy diet
While various nutritional approaches to longevity exist, three stand out: caloric restriction, fasting-mimicking diet, and the Mediterranean diet. Caloric restriction, limiting daily caloric intake to 70%, has shown promise in animal studies but raises concerns for humans. Surprisingly, some studies suggest that carrying a little extra weight may enhance longevity, challenging conventional wisdom. Enter the fasting-mimicking diet, a more palatable variant of caloric restriction, and the Younger You program’s gentle daily fast, offering an accessible approach to intermittent fasting. Meanwhile, the Mediterranean diet, rich in veggies, fruits, and healthy fats, proves beneficial but pales in comparison to the Younger You Intensive. This innovative approach focuses on whole, natural foods packed with DNA methylation-supportive nutrients, aligning with the wisdom of ancient Greek physician Hippocrates, who proclaimed, ‘Let food be thy medicine.’
2. Good quality sleep
Sleep, often an elusive treasure, plays a crucial role in your overall health, especially in the realm of epigenetics. The good news is that you do not have to chase after epic amounts of slumber; a moderate seven hours a night is generally considered healthy. Research reveals that poor sleep can trigger unsettling changes in the epigenome, accelerating ageing processes. Even just one night of restless sleep can set off this epigenetic turmoil.
3. Moderate exercise
Exercise is more than just physical fitness; it is your DNA’s best friend. It offers a range of health benefits, from regulating insulin sensitivity to extending lifespan. Exercise operates on the principle of hormesis, stimulating your body’s repair mechanisms.
Moderate, consistent exercise consistently improves DNA methylation. It reduces methylation of tumor-suppressor genes, making it a vital cancer prevention strategy. Strive for enjoyable, regular movement, as even daily activities contribute to anti-ageing DNA methylation changes.
Dr. Cara Fitzgerald cites a study in which participants exercised for at least 30 minutes a day, five days a week at 60 to 80% intensity, which resulted in a significant reduction in biological age.
4. Stress management
Stress-reduction practices offer a key to unlocking our epigenetic well-being. Research reveals that stress can significantly affect DNA methylation, with nearly 25% of methylation sites associated with stress-related factors. While we can not control all stressors, we can shape our response to them. Techniques like meditation, tai chi, and yoga have shown the ability to influence DNA methylation positively.
These practices are essential, especially if you have encountered significant stress. They offer a path to reverse stress-induced epigenetic changes, with benefits detectable even after a single session. The longer you commit to these practices, the more profound and lasting their impact.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• The book offers a comprehensive coverage of the subject matter, spanning from scientific principles to practical application.
• Personal anecdotes and clinical experiences shared by the author enrich the text, making it relatable and engaging.
• Extensive resource information, including nutrient tables, recipes, shopping lists, supplement guidelines, and reliable product sources, adds significant value to the book.
• Dr. Fitzgerald’s writing style ensures that even individuals without a medical background can grasp the concepts presented, motivating readers to make healthier dietary choices.
Weaknesses:
• For avid readers and those already well-versed in health and longevity topics, the book may not provide substantial new insights, as it largely reiterates common-sense information about healthier food choices and exercise.
Best quotes from Younger You
“DNA methylation adaptogens, as their name suggests, help DNA methylation find its sweet spot of not too much, not too little, and in just the right places.”
“Other than genes, it is hard to think of something that can be more powerful than food in determining whether someone is going to make it to 100 or die before 50 years old.”
“In our study we had people exercise at least thirty minutes a day, five days a week, at only 60 to 80 percent of perceived exertion, doing some activity that they truly enjoyed. It was a potent part of the mix that led to their significant reduction in bio age.”
Final takeaway
Younger You by Dr. Kara N. Fitzgerald offers an accessible and comprehensive exploration of the concept of biological age and how it can be reversed through manageable diet and lifestyle changes. Dr. Fitzgerald’s expertise shines through as she bridges the gap between complex scientific principles and practical application. Personal anecdotes and clinical experiences enrich the text, enhancing its relatability. Furthermore, the book provides a wealth of valuable resources, including nutrient tables, recipes, shopping lists, supplement guidelines, and reliable product sources.
While the book may not offer groundbreaking insights for well-informed readers, its ability to motivate individuals to make healthier choices and take control of their health makes it a valuable resource for individuals looking to improve their overall well-being and potentially extend their health span.
October 14, 2021
As nutritionist I was familiar with the author Dr. Kara Fitzgerald. I am personally interested in living a long, healthy life and so was interested in reading this book. This book discusses what is currently known about how people age as well as the diet and lifestyle influences on how fast we age. A whole foods diet, exercise, stress reduction and sleep all contribute to health and reduced aging.
The initial intensive diet is a Paleo-type whole foods diet heavy on vegetables with no grains, no dairy, no sugar or legumes. It is high fiber and lower carbohydrate. It is different from a typical Paleo diet because Fitzgerald emphasizes including beet, sunflower seeds, pumpkin seeds, eggs and liver. After the first thirty days, you can add in organic dairy products, beans, legumes, grains and very small amounts of alcohol and sugar, making it a more traditional whole foods diet.
The book includes an eating plan, a number of recipes as well as a self-test to help the reader determine his/her current biological age. This book would be an ideal reference for anyone interested in nutrition as well as the general reader who is committed to serious diet and lifestyle improvements.
I received a complementary advanced copy of this book from the publisher via NetGalley.
The initial intensive diet is a Paleo-type whole foods diet heavy on vegetables with no grains, no dairy, no sugar or legumes. It is high fiber and lower carbohydrate. It is different from a typical Paleo diet because Fitzgerald emphasizes including beet, sunflower seeds, pumpkin seeds, eggs and liver. After the first thirty days, you can add in organic dairy products, beans, legumes, grains and very small amounts of alcohol and sugar, making it a more traditional whole foods diet.
The book includes an eating plan, a number of recipes as well as a self-test to help the reader determine his/her current biological age. This book would be an ideal reference for anyone interested in nutrition as well as the general reader who is committed to serious diet and lifestyle improvements.
I received a complementary advanced copy of this book from the publisher via NetGalley.
April 20, 2022
First of all, this book isn't exactly how the title makes it sound (at least in my mind). It's not about "trying to be young" but about caring for your body at a cellular level to (hopefully) avoid ailments and diseases that often, and sometimes unnecessarily, come with age.
While I sometimes skipped through the rather lengthy scientific explanations, overall, I found the book interesting and informative. Better yet, after trying only a small portion of the author's recommendations am already seeing a difference and feeling much better.
While I sometimes skipped through the rather lengthy scientific explanations, overall, I found the book interesting and informative. Better yet, after trying only a small portion of the author's recommendations am already seeing a difference and feeling much better.
February 20, 2022
This woman likes the sound of her own voice; way too meandering and waffling. When she finally got to the point she ended up telling us nothing new at all. A very laborious read that felt like I had been given the worst homework ever. The steps were not new, doable or practical at all - unless you’re rich and unemployed with a lot of free time to spare.
January 19, 2022
This will prove to be a foundational book in a new field of diet and lifestyle to optimize your genetics. Really stellar stuff. On the surface, people may be tricked into thinking that this is simply about healthy lifestyle - but the focus on epigenetics and epinutrients is truly unique.
February 21, 2023
Eat keto.
Sleep well.
Meditate.
Exercise.
Saved you HOURS.
Sleep well.
Meditate.
Exercise.
Saved you HOURS.
This entire review has been hidden because of spoilers.
March 3, 2022
Took me a while to go through this. It's very science-y and goes deep, really deep, into DNA and its methylation and all that. The book gives good pointers towards what to eat to help with that (lots of veggies, esp. cruciferous ones, mushrooms like shiitake, liver, or eggs if you're vegetarian, green tea, among others)
I'm not 'sold' on this book, and the reason I'm not giving it 2 stars or less is because there is good information in there. However, it all reads like a big science fest - if you ask me now what DNA methylation actually is, I know I just read this book over the past 2 weeks...but I still won't be able to tell you without looking it up on another site because this explanation was terribly buried in the whole thing!
The whole thing also reads like a huge infomercial - 'my' program is awesome and amazing and 'my' program works... I get it the author is writing this book not just out of the goodness of her heart; she needs to get readers to click into/buy into her specific program. I get it - they all do this with this kind of book. But it was a lot of promises and not much 'results'. Her program will shave 3 years off your biological age? From her questionnaire, I'm already 3 years younger than my bio age, from all I'm already doing - how, then, is her program supposed to help me? 3 years isn't that big a deal with bio/actual age. 10 years, okay, that sounds better. 3? Doesn't seem worth the contortions of her very intense and strict diet
My other peeve - and all books are measured by this for me: I have oestrogen dominance...yet there is no mention of how this book/program would affect hormones! For example, no dairy, so go for almond/other nut milk. That's a heaping load of oestrogen I'd be putting into my body! What about preventing hormone-receptive breast or other reproductive system cancer, then, since the book is about getting you to better health, which includes preventing cancer? Where's the mention and warning there? None, actually.
You can say - she says consult your doctor first. Fine...but where's the warning that this food is high in this or that and can be harmful for this or that condition? Your 'regular' doctor probably wants you to eat like what the nutritionist says - they're not interested in having you start another different protocol...which ends up with you having to consult the very doctor who created the program to be sure this program is/can work for you
All in all, read this if you want pointers towards making your current diet better... But don't take it as gospel! Do your own research, know your own health, and don't just jump in with eyes closed.
I'm not 'sold' on this book, and the reason I'm not giving it 2 stars or less is because there is good information in there. However, it all reads like a big science fest - if you ask me now what DNA methylation actually is, I know I just read this book over the past 2 weeks...but I still won't be able to tell you without looking it up on another site because this explanation was terribly buried in the whole thing!
The whole thing also reads like a huge infomercial - 'my' program is awesome and amazing and 'my' program works... I get it the author is writing this book not just out of the goodness of her heart; she needs to get readers to click into/buy into her specific program. I get it - they all do this with this kind of book. But it was a lot of promises and not much 'results'. Her program will shave 3 years off your biological age? From her questionnaire, I'm already 3 years younger than my bio age, from all I'm already doing - how, then, is her program supposed to help me? 3 years isn't that big a deal with bio/actual age. 10 years, okay, that sounds better. 3? Doesn't seem worth the contortions of her very intense and strict diet
My other peeve - and all books are measured by this for me: I have oestrogen dominance...yet there is no mention of how this book/program would affect hormones! For example, no dairy, so go for almond/other nut milk. That's a heaping load of oestrogen I'd be putting into my body! What about preventing hormone-receptive breast or other reproductive system cancer, then, since the book is about getting you to better health, which includes preventing cancer? Where's the mention and warning there? None, actually.
You can say - she says consult your doctor first. Fine...but where's the warning that this food is high in this or that and can be harmful for this or that condition? Your 'regular' doctor probably wants you to eat like what the nutritionist says - they're not interested in having you start another different protocol...which ends up with you having to consult the very doctor who created the program to be sure this program is/can work for you
All in all, read this if you want pointers towards making your current diet better... But don't take it as gospel! Do your own research, know your own health, and don't just jump in with eyes closed.
July 27, 2022
Not sure how I feel about this. On one hand, there was some good information in here. On the other hand, rigorous scientific studies were mixed with statements that certain health issues were "likely" due to DNA methylation status, without any references to studies showing correlation, as if everything should be seen through the lens of DNA methylation. The beginning of the book seemed to imply that strict adherence to her diet is required, but later in the book she is quite willing to allow or disallow parts of the diet, depending on whether you are pregnant, vegan/vegetarian, or simply don't feel like following such a strict diet. Also, her definition of time-restricted eating (12 hours on, 12 hours off) was surprisingly lax when the other parts of her program were very strict. Her explanation for a 12-hour fasting window was that anything longer than 12 hours was just "too difficult" for most people. Yet she was quite insistent that everyone must eat a LOT of liver or at the very least take liver pills. She mandates that everyone should eliminate all processed foods that are enriched with folic acid, but then later recommends supplements that contain folic acid in certain circumstances. Confusing advice.
Edited to add: I was perplexed by Fitzgerald's acknowledgment of the work David Sinclair is doing in this field, while never once mentioning that Sinclair strongly recommends supplemental NMN to slow down or reverse the effects of aging. Perhaps it's because NMN doesn't affect DNA methylation; I'm not sure. But to me this was a major omission.
Edited to add: I was perplexed by Fitzgerald's acknowledgment of the work David Sinclair is doing in this field, while never once mentioning that Sinclair strongly recommends supplemental NMN to slow down or reverse the effects of aging. Perhaps it's because NMN doesn't affect DNA methylation; I'm not sure. But to me this was a major omission.
November 28, 2021
There is definitely a lot of thought and work put into the recommendations in this book. Medical studies and research findings are documented to a degree that would satisfy most any nutrition wonk. The principles are documented in an accessible way and the author includes both fixed meal plans and more general guidelines to accommodate different approaches to eating plans.
That said, while this may represent an "ideal", it's wildly impractical. I don't know many people who will actually eat 7 cups of vegetables, 3 beets, and liver, among other things, every single day for 8 weeks straight. Even after the initial plan, the nutritional guidelines are ambitious, at best. Also, I'm always suspicious of plans that insist you eliminate categories of whole plant foods. I don't think there's anyone on earth who is unhealthy because they eat lentils and bananas.
This is not to say there isn't valuable information in here, and several of the lifestyle ideas are quite do-able. After reading this I'm definitely going to be more mindful of my bedtime, make time to meditate, choose a big salad for a meal more often, and maybe brew some green tea. I'm still not eating the liver, though.
As with most advice and guides, take what you can use and leave the rest.
Many thanks to the publisher and NetGalley for the opportunity to read and review!
That said, while this may represent an "ideal", it's wildly impractical. I don't know many people who will actually eat 7 cups of vegetables, 3 beets, and liver, among other things, every single day for 8 weeks straight. Even after the initial plan, the nutritional guidelines are ambitious, at best. Also, I'm always suspicious of plans that insist you eliminate categories of whole plant foods. I don't think there's anyone on earth who is unhealthy because they eat lentils and bananas.
This is not to say there isn't valuable information in here, and several of the lifestyle ideas are quite do-able. After reading this I'm definitely going to be more mindful of my bedtime, make time to meditate, choose a big salad for a meal more often, and maybe brew some green tea. I'm still not eating the liver, though.
As with most advice and guides, take what you can use and leave the rest.
Many thanks to the publisher and NetGalley for the opportunity to read and review!
April 23, 2022
Picked this up at the public library as I, like many, have a weakness for reading books that will share that one thing that will make one's health better. I appreciate that so much real science is included. But some of the arguments are based on limited evidence -- in a few instances on a single example.
Kara Fitzgerald's concern over the danger of excess folic acid (by over methylating DNA) may be worth paying attention to. Supplementing foods with vitamins and other nutrients should be done with great care, not just to "boost" the value of the food. I have been concerned about my breakfast cereals and added folate for several years. I will look for further scientific studies on its safety.
The book is essentially a paleo diet with an emphasis on the (possible) role of epigenetics. To her credit, Kara Fitzgerald is not entirely dogmatic. For example, she acknowledges that the Mediterranean Diet confers health advantages. If you are a vegetarian, or a vegan, you are allowed to eat normally proscribed foods such as beans. But ultimately, her diet is anti-sugar, anti-carb, and anti-dairy.
The diet is one that few people are likely to stick with, especially the "intensive" diet which is recommended at least once per year. Still, this is not junk science.
Kara Fitzgerald's concern over the danger of excess folic acid (by over methylating DNA) may be worth paying attention to. Supplementing foods with vitamins and other nutrients should be done with great care, not just to "boost" the value of the food. I have been concerned about my breakfast cereals and added folate for several years. I will look for further scientific studies on its safety.
The book is essentially a paleo diet with an emphasis on the (possible) role of epigenetics. To her credit, Kara Fitzgerald is not entirely dogmatic. For example, she acknowledges that the Mediterranean Diet confers health advantages. If you are a vegetarian, or a vegan, you are allowed to eat normally proscribed foods such as beans. But ultimately, her diet is anti-sugar, anti-carb, and anti-dairy.
The diet is one that few people are likely to stick with, especially the "intensive" diet which is recommended at least once per year. Still, this is not junk science.
April 16, 2023
I wasn’t going to write a review until I saw a review by someone who summed up the book with saying he’d save you time - eat keto, sleep well, meditate & exercise.
The book was not that simplistic at all. There is a lot of scientific information about DNA methylation with specific recommendations for each age group - and even recommendations for healthy eating before pregnancy for male and female.
Although I haven’t seen the recipes yet, that is key for anyone who doesn’t already cook healthful meals, specifically the nutrient rich foods she recommends.
Wasn’t crazy about the reader for this genre. Pleasant voice that would be better suited to fiction with the modern mode of inflections. I don’t know if anyone knows what I’m even talking about when I say that ☺️
The book was not that simplistic at all. There is a lot of scientific information about DNA methylation with specific recommendations for each age group - and even recommendations for healthy eating before pregnancy for male and female.
Although I haven’t seen the recipes yet, that is key for anyone who doesn’t already cook healthful meals, specifically the nutrient rich foods she recommends.
Wasn’t crazy about the reader for this genre. Pleasant voice that would be better suited to fiction with the modern mode of inflections. I don’t know if anyone knows what I’m even talking about when I say that ☺️
This entire review has been hidden because of spoilers.
February 7, 2022
Thank you Netgalley and Hachette for a copy of Younger You in exchange for an honest review. This was the first time I've read from Dr. Fitzgerald and I really enjoyed how informative this book was. Aging is something we all do, why not do it in a better, healthy way? This book covered a study on a program that the study subjects were able to shave two years off of their age. There were times where the technical science speak was a little overwhelming. But overall, it's a good book to dive into if you are looking to take your health more seriously.
November 26, 2021
This book is full of information we should all at the least read and try. Most of us know that we need to eat right and exercise to improve our life’s and feel better and for the most part that’s true and this book covers that and so much more. We all have a biological age which scientist can measure by assessing our genes which can tell us if we are at risk of all the major diseases. What if you can change some of the risk by just reading and following this book? I usually don’t make New Years resolutions but I have decided to follow what is in this book at the beginning of 2022 and just see how much better I can feel
March 7, 2022
Wow! Great stuff! Dr Fitzgerald has really put together a blockbuster on the topic of epigenetics and DNA Methylation! She is a gifted writer with a great mix of science and practical applications of the science. Also, great appendices and about a 100 pages of recipes! Enjoyed it thoroughly and she referenced several authors who I have a great deal of respect for (David Sinclair). Must read for anyone interested in biological aging and living a healthy lifespan! Great job!😎
April 13, 2025
I listened to this as an audiobook and want to get a physical copy so I can reference it again and again overtime (there are a lot of practical implements like recipes and charts in the book). The author explains how sleep, diet, exercise and relaxation are so powerful that when done well and sufficiently, we can use these tools to significantly alter our gene expression. I felt really inspired reading it!
September 26, 2022
Una guía muy completa y relativamente confiable sobre como mejorar y prolongar la salud a lo largo de la vida.
Refuerza las recomendaciones:
Dormir bien
Alimentarse sanamente principalmente con vegetales, proteínas, y grasas saludables
Hacer ejercicio de cardio y de resistencia
Relajarse
Meditar
Usar suplementos para asegurar contar con los nutrientes esenciales
Refuerza las recomendaciones:
Dormir bien
Alimentarse sanamente principalmente con vegetales, proteínas, y grasas saludables
Hacer ejercicio de cardio y de resistencia
Relajarse
Meditar
Usar suplementos para asegurar contar con los nutrientes esenciales
November 30, 2024
I enjoyed this deep exploration of the relationship between the foods we eat at DNA methylation. This book is a helpful primer, and I've brought some of these recommendations into my own food habits to support my health span. I already eat a fairly clean diet and exercise regularly, so sweeping changes aren't required for me. But, I imagine those who rely primarily on processed, fast foods along with a sedentary lifestyle might struggle with the approach. It's a lot of change at once, and the book doesn't offer any real resources to support behavior change.
January 12, 2026
Just a laundry list of things everyone "should" do as part of being healthy... Recapped the same stuff everyone tells you, but tries to draw some (tenuous?) link to the science of DNA methylation. Hmm, seems DNA methylation is pretty much just the same as everything else. Found it overwhelming, preachy, and would not recommend.
January 22, 2022
This is a very interesting scientific read and can be a hard read for this without a high interest in the scientific side. This is a very educational book and would be great for those studying nutrition and looking at different types of diets
June 30, 2022
Younger You... thoroughly researched and well explained resource to help adults heal their bodies and "reverse" their epigenetic age. Sounds convincing, and many successful patients are mentioned throughout. Great group of recipes included in the second half of the book was a nice surprise. Could be a standalone cookbook for health if images were included.
August 31, 2023
The best book so far for me about personal health and diet. I will definitely try the diets she proposes, loved the superfoods concept and more. Having the recipes in the end and explanation about the products with the elements we need is amazing. I think it will be my handbook.
January 26, 2024
This book hits all the areas for improving health, wellbeing and achieving your personal most youthful physical health. Includes meal plan and recipes- inspired to purchase hardcover as a home resource.
February 6, 2022
Desired more online resources to supplement this book. That’s what made Whole30 and other lifestyle changes successful. Digits tools, community, etc
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