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Age Proof: The New Science of Living a Longer and Healthier Life
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***SHORTLISTED FOR THE ROYAL SOCIETY SCIENCE BOOK PRIZE 2022***
Did you know that we can lead longer and healthier lives by making simple changes right now?
Professor Rose Anne Kenny has 35 years of experience at the forefront of ageing medicine. In Age Proof, she draws on her own pioneering research and the latest evidence to demystify why we age and shows us that 80% of our ageing biology is within our we can not only live longer lives but become happier and healthier deep into our later years.
Effortlessly distilling scientific theory into practical advice that we can apply to our everyday lives, Professor Kenny examines the impact that food, genetics, friendships, purpose, sex, exercise and laughter have on how our cells age. This illuminating book will show you the steps you can take to stay younger for longer - and will prove that you really are just as young as you feel.
***SHORTLISTED FOR THE ROYAL SOCIETY SCIENCE BOOK PRIZE 2022***
Did you know that we can lead longer and healthier lives by making simple changes right now?
Professor Rose Anne Kenny has 35 years of experience at the forefront of ageing medicine. In Age Proof, she draws on her own pioneering research and the latest evidence to demystify why we age and shows us that 80% of our ageing biology is within our we can not only live longer lives but become happier and healthier deep into our later years.
Effortlessly distilling scientific theory into practical advice that we can apply to our everyday lives, Professor Kenny examines the impact that food, genetics, friendships, purpose, sex, exercise and laughter have on how our cells age. This illuminating book will show you the steps you can take to stay younger for longer - and will prove that you really are just as young as you feel.
377 pages, Kindle Edition
First published January 30, 2022
135 people are currently reading
730 people want to read
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Displaying 1 - 30 of 64 reviews
February 6, 2023
Reading this sort of book in January is my equivalent of a New Year’s health resolution: I didn’t learn much that I didn’t already know, but it underscored and highlighted certain things for me. My birthday is in January, too, and I’m certainly old enough to want to feel (and look) as young as possible.
The author bases her conclusions on the latest scientific research, but the messaging is direct and you don’t have to wade through academic jargon and longwinded explanations to find it.
The author gives context and research for each of these points, so do read the book if you want more explanation, but for my own benefit, I am going to summarise the key points:
*Positive attitudes matter
*Having a sense of purpose can make a huge difference
*Ample physical activity is key - use it or lose it; maintain those muscles
*Gardening and cold water swimming have huge physical/mental benefits
*Eat the Mediterranean diet - stop eating when you are 80% full
*Strive for a healthier gut biome - diversity, fibre, probiotic
*Limit alcohol
*Intermittent fasting slows cell ageing and suppresses inflammation
*Incorporate stress-reliving rituals (relaxation, social engagement, laughter, friendship, meditation, religious practice
*The importance of FRIENDSHIP cannot be underestimated
*Laughter really is good medicine
*Sex matters and helps keep us feeling young
*Sleep is hugely important
*Limit electronic devices in your life - and definitely do not use them an hour before sleeping
3.5 stars
It won’t be revelatory to most people who are interested in this topic, but it’s a decent overview.
March 16, 2025
Ilgmūžība man šķiet ļoti saistoša tēma jau pirms kāda laika - cik interesants, neizmērojami dziļš ir cilvēka ķermenis un kā tas viss ir saistīts! Cik daudz ir jau izpētītā un izzinātā, un ieviestā (ja jau pēdējo 200 gadu laikā cilvēka vidējais mūža ilgums ir pieaudzis uz pusi (!) un cik daudz vēl paliek noslēpumainā un neatklātā, un kas var pavērties mums kā cilvēkiem, ja tiks atklāti kailās kurmju žurkas (izskatās tikpat briesmīgi kā izklausās) ilgdzīves vai cirslīšu izturības noslēpumi un pielāgoti cilvēkiem.
Ļoti daudz pētījumu, dažādi fun facts, mazliet smieklīgas un pārsteidzošas lietas starp visiem zināmpamatlietām. Piemēram, ilgmūžības sakarā laba draudzība esot nozīmīgāka nekā laulība; vai arī, ka dārzkopība cilvēkos rada prieku, jo augsnē atrodama viela, kas stimulē serotonīna veidošanos, ka nosirmot patiešām var vienā dienā un ka draugu DNS ir apmēram 0.1% sakritība, kas patiesībā nav nemaz tik maz, kas nozīmē, ka patiešām izvēlamies sev apkārt līdzīgus cilvēkus!
Īsumā grāmata saka - neņem dzīvi par nopietnu, ēd garšīgi (bet mazāk nekā gribētos!), sporto daudz un galvenokārt aerobā slodzē, ej aukstās dušās un dzīvo jūras tuvumā, pavadi laiku ar draugiem, nodarbojies ar seksu iiilgi, iiiilgi, nebaidies no vecuma, bet pieņem to foršo, ko tas nes!
Un pilnīgi noteikti - pases vecums ir tikai skaitlis un pilnīgi cita lieta ir bioloģiskais vecums, ar ko varam jebkurā brīdī strādāt un ietekmēt!
Ļoti daudz pētījumu, dažādi fun facts, mazliet smieklīgas un pārsteidzošas lietas starp visiem zināmpamatlietām. Piemēram, ilgmūžības sakarā laba draudzība esot nozīmīgāka nekā laulība; vai arī, ka dārzkopība cilvēkos rada prieku, jo augsnē atrodama viela, kas stimulē serotonīna veidošanos, ka nosirmot patiešām var vienā dienā un ka draugu DNS ir apmēram 0.1% sakritība, kas patiesībā nav nemaz tik maz, kas nozīmē, ka patiešām izvēlamies sev apkārt līdzīgus cilvēkus!
Īsumā grāmata saka - neņem dzīvi par nopietnu, ēd garšīgi (bet mazāk nekā gribētos!), sporto daudz un galvenokārt aerobā slodzē, ej aukstās dušās un dzīvo jūras tuvumā, pavadi laiku ar draugiem, nodarbojies ar seksu iiilgi, iiiilgi, nebaidies no vecuma, bet pieņem to foršo, ko tas nes!
Un pilnīgi noteikti - pases vecums ir tikai skaitlis un pilnīgi cita lieta ir bioloģiskais vecums, ar ko varam jebkurā brīdī strādāt un ietekmēt!
July 26, 2022
Reflections and lessons learned:
“Laughter or a smile is the shortest distance between two people… you can actually tell the strength of the relationship between people from the tone and type of laughter, but you already know this…”
How far through life I am currently? The years are now starting to feel like they’re taking their toll, but this book gave both hope and tales of misery… I probably know what I should be doing, but are large scale changes what I want to take on? More serious than I thought, with quite a dry delivery, but I suppose life and death can’t be a happy, thigh slapping subject! Maybe this was more than I was willing to face at the tender teetering age of 45…
“Laughter or a smile is the shortest distance between two people… you can actually tell the strength of the relationship between people from the tone and type of laughter, but you already know this…”
How far through life I am currently? The years are now starting to feel like they’re taking their toll, but this book gave both hope and tales of misery… I probably know what I should be doing, but are large scale changes what I want to take on? More serious than I thought, with quite a dry delivery, but I suppose life and death can’t be a happy, thigh slapping subject! Maybe this was more than I was willing to face at the tender teetering age of 45…
January 7, 2023
Mildly interesting however nothing particularly enlightening / surprising. The chapter layout is well structured and helpfully categorises areas of interest, however points within the chapters are at times meandering and don’t follow a clear profession or the most engaging articulation. There is a lot of brief citing and overview of studies, strung together in a bunch as evidence. I understand the point of this format but don’t find it particularly engaging.
Key takeaways:
- exercise is important: both cardiac and weight based
- social bonds and community via family, friends, and broader connection is essential
- purpose improves your health
- diet is critical
Key takeaways:
- exercise is important: both cardiac and weight based
- social bonds and community via family, friends, and broader connection is essential
- purpose improves your health
- diet is critical
July 24, 2023
Kenny lays out how our knowledge of the aging process is rapidly improving. While genes play a role, it appears we can control 80% of our aging biology. This book sets out to illustrate how attitude (a positive outlook) biologically slows down physical and cognitive aging; as proven in studies, rendering how a positive mindset is the best determinant of a healthy and lengthy life. We all have a “chronological age” (from birth) and a “biological age” (our physiological age) and a “metabolic age” (conversion of food to energy). The difference between these is ‘the pace of aging’.
It is a wonderful account of how to influence the aging process, based on what is known at this point in time. It is written by a physician for the lay reader, so it is not loaded in scientific terminology. These are my key takeaways:
> Living longer is an attractive prospect, so long as we can also remain active and healthy.
> It is unlikely there is one single elixir to come! It is the interaction of multiple biological, physical, mental (both cognitive stimulation and outlook), and environmental factors that contribute to a slower or faster rate of aging. This made sense to me and debunks any sci-fi notion of taking a single pill or sleeping in a chamber.
> More specifically the following multiple factors can impact aging including; diet, exercise, friendship, laughter, relaxation, sleep, cognitive stimulation, hobbies, having purpose, cold water dips or sex and intimacy. It is hopeful to know that it is never too late to change habits or adapt new practices in any or all areas!
A serious of simple tests at the end of the book help the reader to pitch themselves against averages determined for their age groups (based on an extensive study), in multiple areas including quality of life, aging perception, strength of purpose and sense of loneliness.
This is a great read. While it shows we know a lot, it is also clear there is a lot more to come!
It is a wonderful account of how to influence the aging process, based on what is known at this point in time. It is written by a physician for the lay reader, so it is not loaded in scientific terminology. These are my key takeaways:
> Living longer is an attractive prospect, so long as we can also remain active and healthy.
> It is unlikely there is one single elixir to come! It is the interaction of multiple biological, physical, mental (both cognitive stimulation and outlook), and environmental factors that contribute to a slower or faster rate of aging. This made sense to me and debunks any sci-fi notion of taking a single pill or sleeping in a chamber.
> More specifically the following multiple factors can impact aging including; diet, exercise, friendship, laughter, relaxation, sleep, cognitive stimulation, hobbies, having purpose, cold water dips or sex and intimacy. It is hopeful to know that it is never too late to change habits or adapt new practices in any or all areas!
A serious of simple tests at the end of the book help the reader to pitch themselves against averages determined for their age groups (based on an extensive study), in multiple areas including quality of life, aging perception, strength of purpose and sense of loneliness.
This is a great read. While it shows we know a lot, it is also clear there is a lot more to come!
January 26, 2024
A great book for January. There are lots of useful tips all solidly based on the latest science.
Read
February 7, 2023A real page-turner, I couldn't put it down!
March 16, 2023
Read this book after seeing it featured in FT, and agree with the comment of Jessica Min below. It was quite useful to see the well-being advice summarised, and I enjoyed the insights on the Blue Zones, but cannot say that the book was particularly entertaining.
Some takeaways for me:
- Age perception and optimism affect the physical age
- True happiness is derived from life of meaning (Aristotle). V.Frankl also encourages to identify a purpose in life, something to feel positive about, and then imagining that outcome
- Social life, family, communities, and friendship prolong life. It works through positive emotions, stress reduction (and thus lowers blood pressure), and as a mental stimulus for extra brain connections (prevents dementia)
- Switching off helps decrease the stress (friends dinner, pray, nap, forest walk, breathing) and reduces the inflammation cascade
-Intermittent fasting (16/8) gives cell time to clean up
-Sleep calms down neural system and enhances our ability to retain knowledge. Blue light suppresses melatonin, therefore has to be avoided before bed
- Cold shower increases the sympathetic nervous system activity and results in harder pumping of blood around the body flushing out toxins
- The best type of exercise combines aerobic, muscle strengthening, stretching to relax the muscles, and prolonged standing during the day (after 45 min of sitting)
- Sex through oxytocin and other endorphins enhances health, mental stamina, and memory
Some other interesting notes about human body:
- We share more DNA with friends than we do with other people. And even more with spouses
- Laughter and smile are social behaviours we use to bond and display our willingness to engage
- Circadian rhythms ensure that energy is not wasted and give cells time to recover and clean
- People got less stressed with age (less financial pressure, more positive outlook, more selective about the environment)
-Leclerc developed inheritance theory (you resemble your ancestors; compared mammoths and elephants)
-Mitochondria is a cell power plant
-20km of daily walking, running, and squatting – a hunters gathering equivalent of physical activity
Some takeaways for me:
- Age perception and optimism affect the physical age
- True happiness is derived from life of meaning (Aristotle). V.Frankl also encourages to identify a purpose in life, something to feel positive about, and then imagining that outcome
- Social life, family, communities, and friendship prolong life. It works through positive emotions, stress reduction (and thus lowers blood pressure), and as a mental stimulus for extra brain connections (prevents dementia)
- Switching off helps decrease the stress (friends dinner, pray, nap, forest walk, breathing) and reduces the inflammation cascade
-Intermittent fasting (16/8) gives cell time to clean up
-Sleep calms down neural system and enhances our ability to retain knowledge. Blue light suppresses melatonin, therefore has to be avoided before bed
- Cold shower increases the sympathetic nervous system activity and results in harder pumping of blood around the body flushing out toxins
- The best type of exercise combines aerobic, muscle strengthening, stretching to relax the muscles, and prolonged standing during the day (after 45 min of sitting)
- Sex through oxytocin and other endorphins enhances health, mental stamina, and memory
Some other interesting notes about human body:
- We share more DNA with friends than we do with other people. And even more with spouses
- Laughter and smile are social behaviours we use to bond and display our willingness to engage
- Circadian rhythms ensure that energy is not wasted and give cells time to recover and clean
- People got less stressed with age (less financial pressure, more positive outlook, more selective about the environment)
-Leclerc developed inheritance theory (you resemble your ancestors; compared mammoths and elephants)
-Mitochondria is a cell power plant
-20km of daily walking, running, and squatting – a hunters gathering equivalent of physical activity
July 27, 2022
Wonderful book , very well researched, with ideas on how to age well, vitamins, diet, exercise, living well, mindfulness, and life in general.
October 28, 2022
Nothing new here. Diet, sleep, social life, and exercise benefit your health and longevity. And daily cold showers. The cold shower bit may be new to some.
June 16, 2023
Helpful, clear and informative.
September 26, 2023
This is a positive and readable look at the new science discoveries around ageing. Various factors are studied separately. Like fitness, diet, mental approach, social aspects. How old is old, and how do the areas with the oldest populations keep people going actively?
You have probably heard of the Mediterranean diet, the Blue Zones diets, and Ikigai, a Japanese word meaning having purpose each day. All these and being in nature or among family are good for us. Indeed, nature or family may be our motivator.
The author misses out on brown seaweed. Seaweed powder contains iodine and eating a tiny amount keeps the thyroid healthy. The thyroid gland controls the speed of metabolism and when healthy, also boosts mood. The Japanese tend to roll sushi parcels in sheets of dark brown seaweed, but this is low in iodine, as you should not eat too much iodine. Also, cod liver oil has long been known to repair the telomeres or caps on the chromosomes so they don't get damaged. And eating lutein helps the eye reflect yellow light so it doesn't damage the eye and cause macular degeneration. Lutein can be taken in supplements or in oranges, yellow veg, sweet potatoes, etc. and blueberries provide xeanthin which bounces more light wavelengths.
We get chapters on protecting against brain degenerative diseases and heart conditions. A good varied diet, walking and other exercise, really are the best medicine. The author tells us that two doctors she knew who were overweight, lost radical amounts of weight when Covid struck, to protect themselves.
Definitely worth reading. Helpful and persuasive, as we are now increasing the average age of the population. TILDA, the Irish longitudinal study on ageing, is referred to several times.
The book is not so long as you might expect, because some self-test scales are given from P 211, just attitude measures like how you feel about your social life, money constraints and health relative to your age. References for the studies start P 239. So that is a good quarter of the pages you may not read unless you want to look up a particular paper.
I borrowed this from the RDS Library. This is an unbiased review.
You have probably heard of the Mediterranean diet, the Blue Zones diets, and Ikigai, a Japanese word meaning having purpose each day. All these and being in nature or among family are good for us. Indeed, nature or family may be our motivator.
The author misses out on brown seaweed. Seaweed powder contains iodine and eating a tiny amount keeps the thyroid healthy. The thyroid gland controls the speed of metabolism and when healthy, also boosts mood. The Japanese tend to roll sushi parcels in sheets of dark brown seaweed, but this is low in iodine, as you should not eat too much iodine. Also, cod liver oil has long been known to repair the telomeres or caps on the chromosomes so they don't get damaged. And eating lutein helps the eye reflect yellow light so it doesn't damage the eye and cause macular degeneration. Lutein can be taken in supplements or in oranges, yellow veg, sweet potatoes, etc. and blueberries provide xeanthin which bounces more light wavelengths.
We get chapters on protecting against brain degenerative diseases and heart conditions. A good varied diet, walking and other exercise, really are the best medicine. The author tells us that two doctors she knew who were overweight, lost radical amounts of weight when Covid struck, to protect themselves.
Definitely worth reading. Helpful and persuasive, as we are now increasing the average age of the population. TILDA, the Irish longitudinal study on ageing, is referred to several times.
The book is not so long as you might expect, because some self-test scales are given from P 211, just attitude measures like how you feel about your social life, money constraints and health relative to your age. References for the studies start P 239. So that is a good quarter of the pages you may not read unless you want to look up a particular paper.
I borrowed this from the RDS Library. This is an unbiased review.
October 25, 2024
Roza Ena Kenija "Vecumdrošs". Populārzinātnisks apskats par 11 aspektiem, kas ietekmē dzīves kvalitāti un dzīves ilgumu. Nu, kurš gan nezina, kas stereotipiski skaitās veselīgs vai neveselīgs/kaitīgs? Principā ar tādu skepsi arī lidoju pāri rakstītajam/pētītajam/atainotajam. Ko es gribēju no šīs grāmatas? Spērienu pa "to" galu, lai beidzot līdz sirdsdziļumiem ieborē, ka nu beidzot jābeidz rīt un jāsāk kustēties 🫣😆 Ko es ieguvu? Nu, biki jau iepēra (cerams, ne uz 5 min!), ka jāmaina uzturs un visas pārējās 10 aprakstītās ailītes, un izdara to pozitīvā veidā. Prātā paliks kādi jauni 7 fakti, kas tomēr nav maz. Un, iededza sirdī vēlmi vairāk dzīvot kā "zilajās zonās" - ar veģetārāku uzturu, labāku miegu, ūdens procedūrām, atslodzēm, pastaigām (varbūt pat pavingrošanu!), turpināšanu rakņāties dārzā un vairāk/biežāk/sirsnīgāk satikt ģimeni vai draugus pusdienās vai vakariņās 💓 Oktobrim pieskaņota vēlme... Vēl paldies šai grāmatai, ka nejauši novirzīja mani uz citām grāmatām par labbūtību un mierpilnāku dzīves izdzīvošanu 💫
April 12, 2022
Interesting and informative. The science behind ageing well. Eat well, sleep, exercise, socialise and laugh with friends..even a glass of wine is allowed!
December 20, 2024
Kuo vėliau galvoje atsiras mintys, kad senstame, tuo vėliau ir pasensime. Knygoje apžvelgiami svarbiausi akcentai ir aspektai, kurie ypač svarbūs stabdant senėjimą. Pavyzdžiui net toks mažas dalykas, kaip tikslo turėjimas ar juokas, smarkiai atitolina ligas ir pageriną tiek emocinę, tiek ir fizinę būseną.
August 15, 2023
Age proof
I listened to this book as an audio book, and although the information is very sound and well presented, the author is not particularly talented in reading it!
As a doctor myself, I am often critical and sceptical of healthy living books which are often skewed and unfounded. This however is a fantastic book presenting no-nonsense information and the evidence is explained clearly to make it memorable.
Instead of dull and dry preaching about diet and exercise this book tells us that laughing and having fun with friends and family (or partner/lover) and socialising is also so important for ageing and health. It focuses a lot on mental health and how that ties in with activities. I appreciate her frankness that we should in fact increase exercise each year with age (not decrease!). It’s a positive book, which covers pretty much the whole recipe of living a happy and healthy life (which also will help make it longer) and so one can sit back (or take action) and enjoy incorporating these tips! (Including cold water swimming).
Recommended!
I listened to this book as an audio book, and although the information is very sound and well presented, the author is not particularly talented in reading it!
As a doctor myself, I am often critical and sceptical of healthy living books which are often skewed and unfounded. This however is a fantastic book presenting no-nonsense information and the evidence is explained clearly to make it memorable.
Instead of dull and dry preaching about diet and exercise this book tells us that laughing and having fun with friends and family (or partner/lover) and socialising is also so important for ageing and health. It focuses a lot on mental health and how that ties in with activities. I appreciate her frankness that we should in fact increase exercise each year with age (not decrease!). It’s a positive book, which covers pretty much the whole recipe of living a happy and healthy life (which also will help make it longer) and so one can sit back (or take action) and enjoy incorporating these tips! (Including cold water swimming).
Recommended!
November 7, 2023
A comprehensive and well-researched guide offering strategies and practical advice for healthy ageing and enhancing overall well-being.
Do people truly lose their zest for life as they age, unable to engage in activities they once enjoyed? What causes some individuals to age more gracefully, while others appear older than their actual age? Why do two 83-year-olds experience ageing so differently – one remaining active and capable of running a marathon, while the other becomes frail and resides in a nursing home?
For insights into these inquiries and to understand the factors that impact the ageing process, as well as methods to make the effects of growing older less noticeable, explore the book ‘Age Proof’ authored by the esteemed physician and researcher, Rose Anne Kenny.
Author’s background
Professor Rose Anne Kenny is a distinguished physician and researcher, holding the position of Head of the academic department of Medical Gerontology at Trinity College, Dublin since 2006.
She is widely recognised as a founding the Principal Investigator of The Irish LongituDinal study on Ageing (TILDA). With an impressive track record, Prof Kenny has authored over 600 scientific publications to date and was honoured with admission as a Member of the Royal Irish Academy (M.R.I.A) in 2014, the highest recognition for scientific excellence in Ireland. Her exceptional contributions to the field of ageing research were acknowledged with a Lifetime Achievement Award. Additionally, she has received several other accolades, including being voted a Health Hero by the Irish Times in 2018, winning the Trinity Innovation Award in 2017, and being elected President of the Irish Geriatrics Society in 2020.
What is the book about?
In ‘Age Proof, ’Professor Rose Anne Kenny presents the findings of the Irish Longitudinal Study on Aging (TILDA). This is an ongoing 12-year research project that has diligently followed nearly 9,000 adults aged fifty and older, resulting in over 400 research papers. The study comprehensively examines various aspects of life, encompassing physical and brain health, genetics, childhood experiences, friendships, finances, and more, all with the aim of comprehending the processes and factors influencing the ageing process.
In the book, Kenny highlights scientific evidence indicating that approximately 80% of our ageing biology is under our control, offering a positive outlook that not only can we extend our lifespan but also enhance our overall happiness and well-being as we grow older.
Throughout the book, readers are introduced to inspiring vignettes about individuals whom Professor Kenny has worked with, like the retired dentist who transformed his sedentary lifestyle by embracing bodybuilding in his late 80s, continuing strong in his mid-90s. These stories, combined with scientific studies, serve to motivate and engage readers on their ageing journey.
‘Age Proof’ concludes with a valuable 27-page chapter/workbook titled “Test Yourself,” featuring questionnaires corresponding to the discussions in each chapter. These questionnaires can be periodically revisited to monitor personal progress toward individual goals.
Key takeaways from ‘Age Proof’
1. Laughter has healing properties
Laughter is not only a form of joy and amusement but also a powerful physical and chemical process that benefits our well-being. Laughter also serves as a natural workout, engaging various muscles, including the diaphragm and abdominal muscles, leaving us more relaxed afterwards.
At a chemical level, laughter has remarkable effects. It lowers stress hormones like cortisol and adrenaline, stabilising blood sugars, regulating blood pressure, and reducing inflammation. By increasing endorphins, serotonin, and dopamine – the ‘feel-good’ chemicals – it enhances sensations of pleasure, motivation, memory, and reward. Moreover, laughter’s impact on the nervous and cardiac systems can even contribute to a 42% reduced risk of recurrent heart attacks.
2. Physical exercise is an all-rounder for healthy ageing
Besides giving an in-depth explanation of the importance of physical activity for healthy ageing, the author also provides anti-ageing fitness recommendations. Some of the suggestions include:
• Just 150 minutes of walking each week can offer protection against depression. Engaging in more intense exercises like cycling or swimming can yield even more significant benefits.
• To improve blood flow to the brain, it is advisable to stand up every 45 minutes if you have been sitting for extended periods.
• Resistance exercises are effective in countering the effects of ageing on nerves that support skeletal muscles. Studies show that even individuals over 90 can experience strength benefits from such exercises.
• Running triggers the release of a brain-enhancing protein that promotes the growth and acceleration of new nerves.
3. Cold water immersion is beneficial for overall health and ageing
Regular exposure to cold water has been shown to improve immune responses, leading to fewer winter colds, chest infections, and overall illnesses. Combining cold showers with physical activity yields an impressive 54% reduction in sick leave and increased energy levels akin to a coffee boost.
Moreover, cold water immersion can have positive effects on mental health, helping with symptoms of depression in both young and old individuals.
For most individuals, brief whole-body exposure to cold water is safe and lacks significant side effects, benefiting the skin as well. Cold water showers can alleviate age-related pruritus or itchy skin, providing relief from dryness and avoiding exacerbation of skin conditions compared to hot showers.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Well-researched.
• Written in a clear and accessible way.
• Provides practical advice and tests allowing readers to assess their quality of life and ageing perception.
Weaknesses:
• The content is interesting but not particularly enlightening or surprising, lacking groundbreaking insights.
• The book relies heavily on brief citing and overviews of studies, which may not be as engaging for some readers.
Best quotes from ‘Age Proof’
“…a number of species - for example, mice, worms, fish and monkeys. In rhesus monkeys, after 20 years of reduced calorie intake, eating less than half of the monkeys' normal intake, the fasting monkeys are much younger looking, with more hair, no sunken eyes, fuller cheeks, more youthful posture and more energy than monkeys of the same chronological age who have eaten a normal diet for 20 years. Remarkably, the fasting monkeys also live 30 per cent longer.”
“Supporting these explanations, Harvard researchers, in a more recent large study of human social networks, found that greater friendship and familial ties independently predicted lower concentrations of fibrinogen, which is a clotting factor in blood and a cause of blood clots and heart attacks, and indicates inflammation. The strength of the association between fibrinogen and social isolation was remarkable. The effect was the same as for smoking, a well-recognised major risk factor for blood clots and heart attacks.”
“Our TILDA research has shown that getting less than seven and more than nine hours of sleep after the age of 50 are both linked to future problems with mental abilities, such as memory, concentration and learning.”
Final takeaway
‘Age Proof’ presents an informative and well-researched account of the ageing process, offering valuable insights into the factors that impact ageing and methods to age healthily. The book emphasises the significance of a positive mindset in slowing down physical and cognitive ageing and highlights the controllable aspects of our ageing biology, offering hope for a healthier and longer life.
‘Age Proof’ will appeal to people interested in exploring the science behind ageing and incorporating evidence-based strategies into their daily routines.
Do people truly lose their zest for life as they age, unable to engage in activities they once enjoyed? What causes some individuals to age more gracefully, while others appear older than their actual age? Why do two 83-year-olds experience ageing so differently – one remaining active and capable of running a marathon, while the other becomes frail and resides in a nursing home?
For insights into these inquiries and to understand the factors that impact the ageing process, as well as methods to make the effects of growing older less noticeable, explore the book ‘Age Proof’ authored by the esteemed physician and researcher, Rose Anne Kenny.
Author’s background
Professor Rose Anne Kenny is a distinguished physician and researcher, holding the position of Head of the academic department of Medical Gerontology at Trinity College, Dublin since 2006.
She is widely recognised as a founding the Principal Investigator of The Irish LongituDinal study on Ageing (TILDA). With an impressive track record, Prof Kenny has authored over 600 scientific publications to date and was honoured with admission as a Member of the Royal Irish Academy (M.R.I.A) in 2014, the highest recognition for scientific excellence in Ireland. Her exceptional contributions to the field of ageing research were acknowledged with a Lifetime Achievement Award. Additionally, she has received several other accolades, including being voted a Health Hero by the Irish Times in 2018, winning the Trinity Innovation Award in 2017, and being elected President of the Irish Geriatrics Society in 2020.
What is the book about?
In ‘Age Proof, ’Professor Rose Anne Kenny presents the findings of the Irish Longitudinal Study on Aging (TILDA). This is an ongoing 12-year research project that has diligently followed nearly 9,000 adults aged fifty and older, resulting in over 400 research papers. The study comprehensively examines various aspects of life, encompassing physical and brain health, genetics, childhood experiences, friendships, finances, and more, all with the aim of comprehending the processes and factors influencing the ageing process.
In the book, Kenny highlights scientific evidence indicating that approximately 80% of our ageing biology is under our control, offering a positive outlook that not only can we extend our lifespan but also enhance our overall happiness and well-being as we grow older.
Throughout the book, readers are introduced to inspiring vignettes about individuals whom Professor Kenny has worked with, like the retired dentist who transformed his sedentary lifestyle by embracing bodybuilding in his late 80s, continuing strong in his mid-90s. These stories, combined with scientific studies, serve to motivate and engage readers on their ageing journey.
‘Age Proof’ concludes with a valuable 27-page chapter/workbook titled “Test Yourself,” featuring questionnaires corresponding to the discussions in each chapter. These questionnaires can be periodically revisited to monitor personal progress toward individual goals.
Key takeaways from ‘Age Proof’
1. Laughter has healing properties
Laughter is not only a form of joy and amusement but also a powerful physical and chemical process that benefits our well-being. Laughter also serves as a natural workout, engaging various muscles, including the diaphragm and abdominal muscles, leaving us more relaxed afterwards.
At a chemical level, laughter has remarkable effects. It lowers stress hormones like cortisol and adrenaline, stabilising blood sugars, regulating blood pressure, and reducing inflammation. By increasing endorphins, serotonin, and dopamine – the ‘feel-good’ chemicals – it enhances sensations of pleasure, motivation, memory, and reward. Moreover, laughter’s impact on the nervous and cardiac systems can even contribute to a 42% reduced risk of recurrent heart attacks.
2. Physical exercise is an all-rounder for healthy ageing
Besides giving an in-depth explanation of the importance of physical activity for healthy ageing, the author also provides anti-ageing fitness recommendations. Some of the suggestions include:
• Just 150 minutes of walking each week can offer protection against depression. Engaging in more intense exercises like cycling or swimming can yield even more significant benefits.
• To improve blood flow to the brain, it is advisable to stand up every 45 minutes if you have been sitting for extended periods.
• Resistance exercises are effective in countering the effects of ageing on nerves that support skeletal muscles. Studies show that even individuals over 90 can experience strength benefits from such exercises.
• Running triggers the release of a brain-enhancing protein that promotes the growth and acceleration of new nerves.
3. Cold water immersion is beneficial for overall health and ageing
Regular exposure to cold water has been shown to improve immune responses, leading to fewer winter colds, chest infections, and overall illnesses. Combining cold showers with physical activity yields an impressive 54% reduction in sick leave and increased energy levels akin to a coffee boost.
Moreover, cold water immersion can have positive effects on mental health, helping with symptoms of depression in both young and old individuals.
For most individuals, brief whole-body exposure to cold water is safe and lacks significant side effects, benefiting the skin as well. Cold water showers can alleviate age-related pruritus or itchy skin, providing relief from dryness and avoiding exacerbation of skin conditions compared to hot showers.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Well-researched.
• Written in a clear and accessible way.
• Provides practical advice and tests allowing readers to assess their quality of life and ageing perception.
Weaknesses:
• The content is interesting but not particularly enlightening or surprising, lacking groundbreaking insights.
• The book relies heavily on brief citing and overviews of studies, which may not be as engaging for some readers.
Best quotes from ‘Age Proof’
“…a number of species - for example, mice, worms, fish and monkeys. In rhesus monkeys, after 20 years of reduced calorie intake, eating less than half of the monkeys' normal intake, the fasting monkeys are much younger looking, with more hair, no sunken eyes, fuller cheeks, more youthful posture and more energy than monkeys of the same chronological age who have eaten a normal diet for 20 years. Remarkably, the fasting monkeys also live 30 per cent longer.”
“Supporting these explanations, Harvard researchers, in a more recent large study of human social networks, found that greater friendship and familial ties independently predicted lower concentrations of fibrinogen, which is a clotting factor in blood and a cause of blood clots and heart attacks, and indicates inflammation. The strength of the association between fibrinogen and social isolation was remarkable. The effect was the same as for smoking, a well-recognised major risk factor for blood clots and heart attacks.”
“Our TILDA research has shown that getting less than seven and more than nine hours of sleep after the age of 50 are both linked to future problems with mental abilities, such as memory, concentration and learning.”
Final takeaway
‘Age Proof’ presents an informative and well-researched account of the ageing process, offering valuable insights into the factors that impact ageing and methods to age healthily. The book emphasises the significance of a positive mindset in slowing down physical and cognitive ageing and highlights the controllable aspects of our ageing biology, offering hope for a healthier and longer life.
‘Age Proof’ will appeal to people interested in exploring the science behind ageing and incorporating evidence-based strategies into their daily routines.
Read
March 10, 2023I am fifty-two years old, and I am interested in the process of aging.
Therefore I read books written by specialists who:
– explain what is happening to our bodies while we are aging
– describe the research done so far on aging
– and they show us what we can do to remain active even as we grow old.
The book “Age Proof,” written by Rose Anne Kenny, Professor of medical gerontology, was one I liked a lot.
And the reason I liked it so much was that the Professor is a keen believer in doing sports, no matter the age.
http://www.exlibrismeis.com/en/2023/0...
Therefore I read books written by specialists who:
– explain what is happening to our bodies while we are aging
– describe the research done so far on aging
– and they show us what we can do to remain active even as we grow old.
The book “Age Proof,” written by Rose Anne Kenny, Professor of medical gerontology, was one I liked a lot.
And the reason I liked it so much was that the Professor is a keen believer in doing sports, no matter the age.
http://www.exlibrismeis.com/en/2023/0...
March 5, 2023
“And meanwhile time goes about its immemorial work of making everyone look and feel like shit.”
― Martin Amis, London Fields
Death is the one universal that we all share. Whether we are rich or poor, smart or stupid, loved or hated, we all will die. Even Elon Musk will die. Before we die, many of us will age, becoming physically or mentally infirm. These infirmities may lead some of us to, understandably, wish for an early death.
But what would you say if I told you that most people alive now can avoid the worst ravages of aging? That, with some work, we can grow into a dignified old age? As you might expect, this proposition raises general questions: why do some of us live longer than others? Why do we live, on average, twice as long today as our ancestors did 200 years ago? What does the latest science teach us that will help us not only live longer lives but also to live fitter, healthier, and happier lives even in our ‘twilight’ years?
Professor Rose Anne Kenny, whose sub-speciality is cardiovascular medicine, is founder and Principal Investigator of The Irish Longitudinal Study on Aging based at Trinity College Dublin. TILDA is an ongoing 12-year research project that has followed almost 9,000 adults aged fifty and older, and generated more than 400 research papers. This study covers all aspects of life — from sex to food, to physical and brain health, genetics, childhood experiences, expectations, friendships, finance and much more — to understand how and why we age. Based on decades of scientific evidence and experiences, Professor Kenny condenses this treasure-trove of information into a handy guide to aid healthy aging in her absorbing book, Age Proof: The New Science Of Living A Longer And Healthier Life (Lagom/Bonnier Books UK, 2022).
Professor Kenny tells us that science shows that 80% of our aging biology is within our control: we can not only live longer but we can become happier and healthier as we grow older. Better, she tells us what we should do now, every day, to modify and improve the rest of our lives.
Throughout the book, Professor Kenny shares scientific studies along with a variety of useful vignettes about individuals whom she works with that can inspire her readers. Stories such as the retired dentist who, after a sedentary life, began body building when he was 87 years old and is still going strong in his mid-90s. (This man’s story made me think of one of my personal sheroes, Supreme Court Justice Ruth Bader-Ginsberg, who enlisted the services of Bryant Johnson, a former Army reservist attached to the U.S. Army Special Forces, to train and coach Ginsburg twice weekly in the justices-only gym at the Supreme Court after she was weakened by cancer treatments. Although a tiny woman, Ginsberg was able to complete 20 push-ups in a session when she was 80 years old.)
Professor Kenny does something very difficult in this deceptively comprehensive and enjoyable book: she tackles a topic that most people don’t want to think or read about, and makes it truly interesting. She breaks down a big and threatening topic into smaller pieces, providing her readers with illuminating scientific evidence along with inspiring individual stories that could motivate her readers to make meaningful improvements to their lives.
At the end of the book is a 27 page chapter/workbook entitled Test Yourself, where you can work through questionnaires about aspects of your life that correspond to the discussions in the corresponding chapter of the book. Taken repeatedly on, say, a monthly basis, these questionnaires could serve as a helpful gauge for how you are progressing towards your personal goals over time. If you wish to gain a deeper understanding of the scientific studies that Professor Kenny builds her arguments upon, there are 71 pages of citations that include the specific sentence in the chapter that the study supports.
My one big complaint is the author’s recommendations about socializing. The author’s recommendations would, for me, be incredibly stressful. Torture. It may be unthinkable to most people, but my favorite thing to do is to snuggle under a blanket or in front of a cracking fire with a good book and my companion parrots, and read until I fall sleep. People, for me, are absolutely exhausting. Books, on the other hand, are absolutely delightful companions.
Despite my complaint, I was pleasantly surprised by this book. I normally don’t like reading books about aging because they are generally boring or poorly written and really, who wants to read about aging? Not me! But this book was wonderful: informative, readable and mostly optimistic. Professor Kenny provides advice and motivation on how to change aging from an unpleasant event that happens to you into something you can influence to make your life better and more productive. I highly recommend this book for people between the ages of 20 and 120, who wish to better understand their bodies and how to live a healthier and longer life.
Age Proof was shortlisted for the Royal Society Science Book Prize of 2022.
NOTE: Originally published at Forbes.com on 29 November 2022.
― Martin Amis, London Fields
Death is the one universal that we all share. Whether we are rich or poor, smart or stupid, loved or hated, we all will die. Even Elon Musk will die. Before we die, many of us will age, becoming physically or mentally infirm. These infirmities may lead some of us to, understandably, wish for an early death.
But what would you say if I told you that most people alive now can avoid the worst ravages of aging? That, with some work, we can grow into a dignified old age? As you might expect, this proposition raises general questions: why do some of us live longer than others? Why do we live, on average, twice as long today as our ancestors did 200 years ago? What does the latest science teach us that will help us not only live longer lives but also to live fitter, healthier, and happier lives even in our ‘twilight’ years?
Professor Rose Anne Kenny, whose sub-speciality is cardiovascular medicine, is founder and Principal Investigator of The Irish Longitudinal Study on Aging based at Trinity College Dublin. TILDA is an ongoing 12-year research project that has followed almost 9,000 adults aged fifty and older, and generated more than 400 research papers. This study covers all aspects of life — from sex to food, to physical and brain health, genetics, childhood experiences, expectations, friendships, finance and much more — to understand how and why we age. Based on decades of scientific evidence and experiences, Professor Kenny condenses this treasure-trove of information into a handy guide to aid healthy aging in her absorbing book, Age Proof: The New Science Of Living A Longer And Healthier Life (Lagom/Bonnier Books UK, 2022).
Professor Kenny tells us that science shows that 80% of our aging biology is within our control: we can not only live longer but we can become happier and healthier as we grow older. Better, she tells us what we should do now, every day, to modify and improve the rest of our lives.
Throughout the book, Professor Kenny shares scientific studies along with a variety of useful vignettes about individuals whom she works with that can inspire her readers. Stories such as the retired dentist who, after a sedentary life, began body building when he was 87 years old and is still going strong in his mid-90s. (This man’s story made me think of one of my personal sheroes, Supreme Court Justice Ruth Bader-Ginsberg, who enlisted the services of Bryant Johnson, a former Army reservist attached to the U.S. Army Special Forces, to train and coach Ginsburg twice weekly in the justices-only gym at the Supreme Court after she was weakened by cancer treatments. Although a tiny woman, Ginsberg was able to complete 20 push-ups in a session when she was 80 years old.)
Professor Kenny does something very difficult in this deceptively comprehensive and enjoyable book: she tackles a topic that most people don’t want to think or read about, and makes it truly interesting. She breaks down a big and threatening topic into smaller pieces, providing her readers with illuminating scientific evidence along with inspiring individual stories that could motivate her readers to make meaningful improvements to their lives.
At the end of the book is a 27 page chapter/workbook entitled Test Yourself, where you can work through questionnaires about aspects of your life that correspond to the discussions in the corresponding chapter of the book. Taken repeatedly on, say, a monthly basis, these questionnaires could serve as a helpful gauge for how you are progressing towards your personal goals over time. If you wish to gain a deeper understanding of the scientific studies that Professor Kenny builds her arguments upon, there are 71 pages of citations that include the specific sentence in the chapter that the study supports.
My one big complaint is the author’s recommendations about socializing. The author’s recommendations would, for me, be incredibly stressful. Torture. It may be unthinkable to most people, but my favorite thing to do is to snuggle under a blanket or in front of a cracking fire with a good book and my companion parrots, and read until I fall sleep. People, for me, are absolutely exhausting. Books, on the other hand, are absolutely delightful companions.
Despite my complaint, I was pleasantly surprised by this book. I normally don’t like reading books about aging because they are generally boring or poorly written and really, who wants to read about aging? Not me! But this book was wonderful: informative, readable and mostly optimistic. Professor Kenny provides advice and motivation on how to change aging from an unpleasant event that happens to you into something you can influence to make your life better and more productive. I highly recommend this book for people between the ages of 20 and 120, who wish to better understand their bodies and how to live a healthier and longer life.
Age Proof was shortlisted for the Royal Society Science Book Prize of 2022.
NOTE: Originally published at Forbes.com on 29 November 2022.
September 29, 2023
A life changing read!
An easy to read book, full of evidence based information that you can incorporate easily into your daily life. Written with a sense of humour too. An excellent read and highly recomended for all who wish to maximise thier quality of life.
An easy to read book, full of evidence based information that you can incorporate easily into your daily life. Written with a sense of humour too. An excellent read and highly recomended for all who wish to maximise thier quality of life.
December 25, 2022
Good book for all age but especially 50+
October 7, 2024
This book is a fascinating look at what we are learning in how to live longer and healthier lives. Kenny is on a mission to help us live not only longer but better, healthier lives. Since hearing the author talk at Hay on Wye and subsequently bought her book – I have learnt and tried to follow a lot of her advice. The writing is easy to comprehend, and I found it a well written book. The book is written by a professor with 30 years of experience of why people age.
- PAST AND PRESNET: For many years we have looked at the elixir of life and yet for most of humankind, 3 – 4% of us have lived until 65 and over the entire population but human span has generally lived to around 40 years of age or less over the last several thousand years. However, now we have 22% in Germany, 26% in Japan and 19% in UK of the entire population of these countries who are now aged 65 or over. Life expectancy has doubled over the last 200 years. In 1800 the average life span was 40 but now living to over 80 is the new normal. A baby girl born in 2023 will live 3 months longer that a baby born in 2022. We are living longer because we have clean water, better health care – immunisations, antibiotics, medical advances. Also, better food, hygiene, better housing, lifestyle, and more prosperity. Less stress and less poverty. Education is also helping. The author has carried out long studies on people in Ireland who were over the age of 50 and monitored changes such as income, age, mental health and other factors over subsequent years. This data has helped to improve and understand why some people live longer or shorter lives. This data has been compared to other longitudinal data from other countries and anyone who reads this book will have a better chance of living a longer and better life than they might do otherwise.
- WHY DO WE AGE: We need to know that people age at different rates. As we evolve and experience life and experiences can influence how we age. We have also learnt a lot from twin studies. Genes play a role but in twin studies, we have learnt that only 20% of our genes have an influence on how we age, the rest is due to the environment. That’s 80%. Every one of us carries about two metres of DNA in every single cell and we have 30 - 40 trillion cells. DNA consists of 23 pairs of chromosomes call that each made-up of 3 billion letters of genetic information. After 4 billion years of evolution, one organism – us – has been able to work out its own code of instructions and this has helped us greatly not just with diagnosis of genetic disorders but also in understanding how our genes work and what they contribute to longevity. We also understand a lot more about the switching on and off genes and how epigenetics is controlled by health behaviours and other external factors.
- In 25 years, every fourth person living in Europe and North America will be aged 65 or over. The biggest increase will be in the over 80s. This is expected to triple. This will be the first time in history when persons aged over 65 outnumber children under five worldwide. Lifestyle behaviours shared by Blue Zone centenarians include life purpose, stress reduction, moderate caloric intake, plant-based diet – semi-vegetarian, moderate alcohol intake, especially wine, engagement in spirituality or religion, family life, social life and regular physical activity. However, twin studies have shown that people age in different ways and for different reasons.
- Genes are responsible for up to 30% of how long we live to 80 – though they play a larger role in likelihood of longevity thereafter.
- ANIMAL STUDIES: Animal studies show that some animals have very long-life spans, and we can learn from this such as mole rats – which don’t even get cancers. Many of these creatures are resistance to toxins from stress. The naked mole rat is a creature that is hairless and does not get cancer and seems to be immune to this disease. Scientists are looking into this animal to try and understand more about the ageing process as well as other animals that seemed to have greater lifespans in comparison to the age or similar animals of the similar species. We evolved over billions of years from the first life form that became trillions of human cells and make up all of us. You can fit 10,000 human cells on a pin head and there are trillions of them. Each can require energy to evolve become healthy Despite that very tiny size. Each of the tiny cells that make up the body contains information to create proteins that makes skin, blood, bone as well as containing mitochondria which is a battery turbocharged piece which fell that lives in every cell that creates the energy that allows us to live. It is very important that we keep this balance in check. Many cells have different lifespans which is how a pathologist concurrent learn to know when somebody has died. A red blood cell can live for four weeks, and a white blood cell can live for a year. Some animals and live for five minutes, and other animals can live for hundreds of years, it is interesting to think what we can learn about aging from our close ancestors of which we are all related to, and how these things have changed over time.
- EPGENETIC CLOCKS: Your chronological age is not the same as your biological clocks. The earlier you can change your lifestyle can influence how we age but it’s never too late to change. Poverty, smoking, drinking and drug use and stress were the leading causes of people ageing earlier than others as well as mental health issues. Our cells are about producing energy, (we have trillions, and you can fit 10000 human cells on a pin head), but we need to rid these cells as soon as the energy is used, of toxic by-products. And this is one of the main reasons that we age faster or slower. The antioxidants and toxin accumulate form inflammation which make us age faster. However, we are not yet sure if these are causing us to age faster is due to genetics or environmental factors – but we do know that 80% is environmental that not only helps us to age better but to lead better healthier life.
- WHAT ENVIORNEMTAL FACTORS CAN HELP: We know that quality relationships, reduced stress, being creative, exercise, a good diet and weight, sleep, having a purpose in life, can all help or reduce how we can lead healthier and better longevity. However, when they all go wrong, they cause great inflammation.
- BLUE ZONES: There are five blue zones in the world (Loma Linda, California; Nicoya, Costa Rica; Sardina, Italy; Icaria, Greece and Okinawa, Japan) where people live the longest and healthiest and better lives. The book explores what we can learn from these places – these places don’t have the disability that other places in the world have. Firstly, they all spread out and all by the sea – eating fish in your diet is worth considering. 60% of your brain is made up of fat, and a third of that brain is made up of DHA, which can only be found in fish (or seaweed). These people also move naturally through the day, such as walking and gardening. They spend time in nature which keeps you calm, thus reducing inflammation through the reduction of stress. Gardening has many health benefits – right down the soil. And these people are part of a tribe or a community.
- SOCIAL RELATIONSHIPS: Belonging to a community is important. Loneliness, which has greatly increased, is toxic and appears to be growing in all age groups. In fact, 148 studies of peer reviewed studies sited by Kenny show that social relationships and risk of dying showed that the quality of social engagements meant a 50% increased likely hood of survival was the same as smoking, alcohol excess, low physical activity, and high cholesterol. Laughing and volunteering are also positives in reducing disability.
- LAUGHTER: People who laugh reduces health problems and laughter releases positive hormones and reduce inflammation. Surgeons in the past used to use humour as a form of distraction when carrying out surgery before there was anaesthesia which didn't occur until 1847.
- PURPOSE: Many people when they retire feel they have no purpose – but this can be created. Make a list of things you will achieve. Knowing why you wake up in the morning makes you healthier, happier and adds up to 7 years of extra life expectancy. So, remain active and working into 80’s and 90’s – consider volunteering. An important factor in well-being in older people is to consider the role of purpose such as volunteering or helping others. The book looks at the work of Viktor Frankl who spent time in concentration camps and noted that when people had purpose, they had better outcomes and chances of survival. He began a form of therapy which is still used today. Another important factor to consider is the language that we use and that we should refer to people we call ‘elderly’ as ‘older adults’. We don't refer to young people as the youngest.
- RELAXING: Have ways to counter act the stresses of life – some prayer, some have happy hour and others nap. Build a de-stressing event into your day.
- DIET: Most blue zones eat are predominantly plant foods – and especially low in sugar, salt, and processed foods. Include lots of beans, plants, herbs, spices, fish, and reduced amounts of meat – certainly less than the UK. Think Mediterranean diet.
- METABOLIC RATE: It is what you eat this is what regulates your weight gain and the fact that this slows down the metabolic rate as you get older meaning that more people tend to put on weight which is having serious consequences on a range of medical conditions in all of us. Some animals have a very high metabolic rate such as the shrew which needs to eat enough insects to match its body weight in every 15 minutes and without this it will die but they only live 12 months, and their heart rate beats very fast. A strict diet also activates ketones (chemicals the body produces when it breaks down fat for energy) which are important in helping people have the longest lifespan.
- FISH: Fish particularly oily fish such as salmon, herrings and sardines can help to starve off depression; people who eat fish or three times a week have a lesser rate of depression and other mental health problems. Vitamin D which is the only vitamin that is also a hormone that is very essential for our bodies. We're also learning about the microbiome which contains trillions of bacteria and other viruses and other things that help to maintain a healthier well-being. Studies in the Hamza tribe in Africa where they eat a range of foods how much ancient microbiome than the one that we have in the modern world. They also have less diabetes and other health problems. There is interesting information in the book about faecal transplants which would administered can support gut microbiome activity and have been shown to fight off disease.
- VITAMAMIN D: Vitamin D isn’t just a vitamin – it’s a hormone. 50% of people over 50 are deficient of Vitamin D but as we get older, our body having as much as we need. We will benefit from supplements – 1000iu is enough to take and almost every reaction in your body requires Vit D and only 8.5% of people in Ireland are supplementing their diet with Vit D – I know I am going to start taking this. Nearly every biological receptor in the body has Vit D.
- SMALLER PLATES: Calorific diets in monkeys show much better health results in monkeys and they appear much younger. By eating smaller amounts, we benefit increased neurotransmitter effectiveness. It improves synaptic plasticity, enhanced cognition, liver function, reduced inflammation, decreased heart rate, increased insulin sensitivity, and many other important brain and body functioning as well as cell signalling and cognition. Good to eat liver 3 times weekly, 2 eggs twice weekly, exercise to 80% of your capacity, distressing through breathing exercises and sleep. In 8 weeks had been a reduction by 3 years. Restrictions of 40% in diets given to Rhesus Monkeys show much healthier looking monkeys than those on a normal diet – pictures show a much healthier looking Monkey at 20y looking younger with more hair than one fed a normal diet.
- COLD WATER IMMERSION: Cold water is also helpful so a cold shower in morning or cold-water emersion. This triggers lots of positive cellular functioning. This occurs through shocking the nervous system and waking up or increasing cellular functioning.
- YOU ARE AS YOUNG AS YOU FEEL: Use positive words such as accomplished, advise, alert, astute, creative, improving, insightful, learned, sage – will show increased alertness, reduced stress, walked with a positive gait. Negative words such as Alzheimer's, confuses, decline, decrepit, diseases, incompetent result in reduced walking, slower walking, and appear much slower. You are as old as you feel. How we perceive old-age and whether we view it negatively or positively. It has a massive impact on our general health and how each. The more positive and optimistic mind-set, the better the outcomes in so many areas of health and age in. This is more of an affect than many other factors. We should also change our language – we shouldn’t refer to older people as ‘elderly’ but as ‘older people’ than those who are young.
- CREATIVITY: Another method for creating increased well-being and mental connection within the brain is to use your creativity such as creating art, taking up creative writing, learn an instrument and other similar approaches. It is useful to find evening classes that could support your participation around creative arts.
- SLEEP: We need a good amount of sleep – deep sleep results in cerebral spinal fluids clearing the brain of plaques and amyloids which appear to have a cause of dementia. For this to occur, you need to have deep sleep – not just frequent naps. Sleep is an important aspect in supporting well-being in older people as well as the young. We spend on average 26½ years of our lives asleep or at least in bed. Poor sleep plays an important factor in many disorders such as severe autism, dementia, ADHD and many mental health problems. Sleep is essential for well-being and poor sleep is all too frequent a problem with advancing years. Although there is only one stage to being awake there are five stages to sleep and each one serves a different function in supporting the brain, well-being and maintaining good health. The book looks at all the reasons why sleep is such an important thing and the fact that when we are asleep it does not mean to say that our brains are not working, they are working extremely well, and they need sleep to be able to carry out things. One of these is when the brain cleans itself so through cerebral spinal fluid washing through the brain in clearing out amyloids and plaque that can build up in our brain. Some would say these factors or what can contribute to dementia and Alzheimer's disease. When we do not sleep, relax, or have sufficient sleep we develop a range of complications including low mood swings, wanting to eat more junk food, increased cancers and cardiology issues, higher blood pressure and it has a massive implication upon health and mental status. Good sleep plays an important role in our circadian rhythm in our body which works in different ways dependent on the different times of the day and works in cycles. We can see how this works in plants which show similar patterns of behaviour and how they will open and close dependent upon the weather. Understanding this is important in understanding how to make a sleeping longer healthier lives. There is also a hormone known as melatonin which works and is impacted by darkness. It helps to regulate time in the sleep and to make us feel more tired though it decreases with age. Foods that can improve sleep at night include brown rice, almonds, milk, chamomile tea, and oily fish such as mackerel and salmon.
- STRESS. It's also worth noting that stress is reduced when we get past the age of 50 and between the ages of 50 and 70 are probably the best years of our life in and we have reduced stress due to more realistic expectations and wisdom. We know that medication to treat low mode mood and depression is serotonin and this acts on the chemical pathway in the brain to support better mood and emotions. We can boost serotonin by taking walks, particularly in new places, as these show a reduction in another portent hormone that triggers stress which is called cortisol. The more cortisol we have running through our body the more likely the person is going to have all the complications that come with stress. going for a walk even just on a treadmill and facing a blank wall can produce more creative thoughts there is much better to go for a walk in nature even when you sit down afterwards, your creative juices will still be going.
- SEX: Sexual intimacy which is very good for us and we should be continuing this for as long as we can. The book looks at how oxytocin; a positive hormone is released. Prairie rats they will suddenly become much more likely to lose interest in their partner as well increased interaction when oxytocin is administered to them in increased amounts.
- EXERCISE: exercise has been shown appears to reduce dementia by 30% in people who are active as opposed to those who are non-active. But it also has so many other benefits such as improving mental health and cardio functionality.
- ACCELARATED AGEING: The most powerful influence on accelerated ageing influence as measured by epigenetics in Ireland is childhood social economic status and education, the second biggest influence is smoking.
- This is a fascinating book which lays out a wide range of approaches that we can use to age proof ourselves as we age to help us with better physical and mental health in so many ways. A highly recommended book for those of us who want to stay healthy and well in old age. It does start when we are young and the earlier, we can start to do these age proven approaches to health, the better the outcomes later in life. But the message also in this book is that it is never too late to start so start now. And you must start by reading this great book.
- PAST AND PRESNET: For many years we have looked at the elixir of life and yet for most of humankind, 3 – 4% of us have lived until 65 and over the entire population but human span has generally lived to around 40 years of age or less over the last several thousand years. However, now we have 22% in Germany, 26% in Japan and 19% in UK of the entire population of these countries who are now aged 65 or over. Life expectancy has doubled over the last 200 years. In 1800 the average life span was 40 but now living to over 80 is the new normal. A baby girl born in 2023 will live 3 months longer that a baby born in 2022. We are living longer because we have clean water, better health care – immunisations, antibiotics, medical advances. Also, better food, hygiene, better housing, lifestyle, and more prosperity. Less stress and less poverty. Education is also helping. The author has carried out long studies on people in Ireland who were over the age of 50 and monitored changes such as income, age, mental health and other factors over subsequent years. This data has helped to improve and understand why some people live longer or shorter lives. This data has been compared to other longitudinal data from other countries and anyone who reads this book will have a better chance of living a longer and better life than they might do otherwise.
- WHY DO WE AGE: We need to know that people age at different rates. As we evolve and experience life and experiences can influence how we age. We have also learnt a lot from twin studies. Genes play a role but in twin studies, we have learnt that only 20% of our genes have an influence on how we age, the rest is due to the environment. That’s 80%. Every one of us carries about two metres of DNA in every single cell and we have 30 - 40 trillion cells. DNA consists of 23 pairs of chromosomes call that each made-up of 3 billion letters of genetic information. After 4 billion years of evolution, one organism – us – has been able to work out its own code of instructions and this has helped us greatly not just with diagnosis of genetic disorders but also in understanding how our genes work and what they contribute to longevity. We also understand a lot more about the switching on and off genes and how epigenetics is controlled by health behaviours and other external factors.
- In 25 years, every fourth person living in Europe and North America will be aged 65 or over. The biggest increase will be in the over 80s. This is expected to triple. This will be the first time in history when persons aged over 65 outnumber children under five worldwide. Lifestyle behaviours shared by Blue Zone centenarians include life purpose, stress reduction, moderate caloric intake, plant-based diet – semi-vegetarian, moderate alcohol intake, especially wine, engagement in spirituality or religion, family life, social life and regular physical activity. However, twin studies have shown that people age in different ways and for different reasons.
- Genes are responsible for up to 30% of how long we live to 80 – though they play a larger role in likelihood of longevity thereafter.
- ANIMAL STUDIES: Animal studies show that some animals have very long-life spans, and we can learn from this such as mole rats – which don’t even get cancers. Many of these creatures are resistance to toxins from stress. The naked mole rat is a creature that is hairless and does not get cancer and seems to be immune to this disease. Scientists are looking into this animal to try and understand more about the ageing process as well as other animals that seemed to have greater lifespans in comparison to the age or similar animals of the similar species. We evolved over billions of years from the first life form that became trillions of human cells and make up all of us. You can fit 10,000 human cells on a pin head and there are trillions of them. Each can require energy to evolve become healthy Despite that very tiny size. Each of the tiny cells that make up the body contains information to create proteins that makes skin, blood, bone as well as containing mitochondria which is a battery turbocharged piece which fell that lives in every cell that creates the energy that allows us to live. It is very important that we keep this balance in check. Many cells have different lifespans which is how a pathologist concurrent learn to know when somebody has died. A red blood cell can live for four weeks, and a white blood cell can live for a year. Some animals and live for five minutes, and other animals can live for hundreds of years, it is interesting to think what we can learn about aging from our close ancestors of which we are all related to, and how these things have changed over time.
- EPGENETIC CLOCKS: Your chronological age is not the same as your biological clocks. The earlier you can change your lifestyle can influence how we age but it’s never too late to change. Poverty, smoking, drinking and drug use and stress were the leading causes of people ageing earlier than others as well as mental health issues. Our cells are about producing energy, (we have trillions, and you can fit 10000 human cells on a pin head), but we need to rid these cells as soon as the energy is used, of toxic by-products. And this is one of the main reasons that we age faster or slower. The antioxidants and toxin accumulate form inflammation which make us age faster. However, we are not yet sure if these are causing us to age faster is due to genetics or environmental factors – but we do know that 80% is environmental that not only helps us to age better but to lead better healthier life.
- WHAT ENVIORNEMTAL FACTORS CAN HELP: We know that quality relationships, reduced stress, being creative, exercise, a good diet and weight, sleep, having a purpose in life, can all help or reduce how we can lead healthier and better longevity. However, when they all go wrong, they cause great inflammation.
- BLUE ZONES: There are five blue zones in the world (Loma Linda, California; Nicoya, Costa Rica; Sardina, Italy; Icaria, Greece and Okinawa, Japan) where people live the longest and healthiest and better lives. The book explores what we can learn from these places – these places don’t have the disability that other places in the world have. Firstly, they all spread out and all by the sea – eating fish in your diet is worth considering. 60% of your brain is made up of fat, and a third of that brain is made up of DHA, which can only be found in fish (or seaweed). These people also move naturally through the day, such as walking and gardening. They spend time in nature which keeps you calm, thus reducing inflammation through the reduction of stress. Gardening has many health benefits – right down the soil. And these people are part of a tribe or a community.
- SOCIAL RELATIONSHIPS: Belonging to a community is important. Loneliness, which has greatly increased, is toxic and appears to be growing in all age groups. In fact, 148 studies of peer reviewed studies sited by Kenny show that social relationships and risk of dying showed that the quality of social engagements meant a 50% increased likely hood of survival was the same as smoking, alcohol excess, low physical activity, and high cholesterol. Laughing and volunteering are also positives in reducing disability.
- LAUGHTER: People who laugh reduces health problems and laughter releases positive hormones and reduce inflammation. Surgeons in the past used to use humour as a form of distraction when carrying out surgery before there was anaesthesia which didn't occur until 1847.
- PURPOSE: Many people when they retire feel they have no purpose – but this can be created. Make a list of things you will achieve. Knowing why you wake up in the morning makes you healthier, happier and adds up to 7 years of extra life expectancy. So, remain active and working into 80’s and 90’s – consider volunteering. An important factor in well-being in older people is to consider the role of purpose such as volunteering or helping others. The book looks at the work of Viktor Frankl who spent time in concentration camps and noted that when people had purpose, they had better outcomes and chances of survival. He began a form of therapy which is still used today. Another important factor to consider is the language that we use and that we should refer to people we call ‘elderly’ as ‘older adults’. We don't refer to young people as the youngest.
- RELAXING: Have ways to counter act the stresses of life – some prayer, some have happy hour and others nap. Build a de-stressing event into your day.
- DIET: Most blue zones eat are predominantly plant foods – and especially low in sugar, salt, and processed foods. Include lots of beans, plants, herbs, spices, fish, and reduced amounts of meat – certainly less than the UK. Think Mediterranean diet.
- METABOLIC RATE: It is what you eat this is what regulates your weight gain and the fact that this slows down the metabolic rate as you get older meaning that more people tend to put on weight which is having serious consequences on a range of medical conditions in all of us. Some animals have a very high metabolic rate such as the shrew which needs to eat enough insects to match its body weight in every 15 minutes and without this it will die but they only live 12 months, and their heart rate beats very fast. A strict diet also activates ketones (chemicals the body produces when it breaks down fat for energy) which are important in helping people have the longest lifespan.
- FISH: Fish particularly oily fish such as salmon, herrings and sardines can help to starve off depression; people who eat fish or three times a week have a lesser rate of depression and other mental health problems. Vitamin D which is the only vitamin that is also a hormone that is very essential for our bodies. We're also learning about the microbiome which contains trillions of bacteria and other viruses and other things that help to maintain a healthier well-being. Studies in the Hamza tribe in Africa where they eat a range of foods how much ancient microbiome than the one that we have in the modern world. They also have less diabetes and other health problems. There is interesting information in the book about faecal transplants which would administered can support gut microbiome activity and have been shown to fight off disease.
- VITAMAMIN D: Vitamin D isn’t just a vitamin – it’s a hormone. 50% of people over 50 are deficient of Vitamin D but as we get older, our body having as much as we need. We will benefit from supplements – 1000iu is enough to take and almost every reaction in your body requires Vit D and only 8.5% of people in Ireland are supplementing their diet with Vit D – I know I am going to start taking this. Nearly every biological receptor in the body has Vit D.
- SMALLER PLATES: Calorific diets in monkeys show much better health results in monkeys and they appear much younger. By eating smaller amounts, we benefit increased neurotransmitter effectiveness. It improves synaptic plasticity, enhanced cognition, liver function, reduced inflammation, decreased heart rate, increased insulin sensitivity, and many other important brain and body functioning as well as cell signalling and cognition. Good to eat liver 3 times weekly, 2 eggs twice weekly, exercise to 80% of your capacity, distressing through breathing exercises and sleep. In 8 weeks had been a reduction by 3 years. Restrictions of 40% in diets given to Rhesus Monkeys show much healthier looking monkeys than those on a normal diet – pictures show a much healthier looking Monkey at 20y looking younger with more hair than one fed a normal diet.
- COLD WATER IMMERSION: Cold water is also helpful so a cold shower in morning or cold-water emersion. This triggers lots of positive cellular functioning. This occurs through shocking the nervous system and waking up or increasing cellular functioning.
- YOU ARE AS YOUNG AS YOU FEEL: Use positive words such as accomplished, advise, alert, astute, creative, improving, insightful, learned, sage – will show increased alertness, reduced stress, walked with a positive gait. Negative words such as Alzheimer's, confuses, decline, decrepit, diseases, incompetent result in reduced walking, slower walking, and appear much slower. You are as old as you feel. How we perceive old-age and whether we view it negatively or positively. It has a massive impact on our general health and how each. The more positive and optimistic mind-set, the better the outcomes in so many areas of health and age in. This is more of an affect than many other factors. We should also change our language – we shouldn’t refer to older people as ‘elderly’ but as ‘older people’ than those who are young.
- CREATIVITY: Another method for creating increased well-being and mental connection within the brain is to use your creativity such as creating art, taking up creative writing, learn an instrument and other similar approaches. It is useful to find evening classes that could support your participation around creative arts.
- SLEEP: We need a good amount of sleep – deep sleep results in cerebral spinal fluids clearing the brain of plaques and amyloids which appear to have a cause of dementia. For this to occur, you need to have deep sleep – not just frequent naps. Sleep is an important aspect in supporting well-being in older people as well as the young. We spend on average 26½ years of our lives asleep or at least in bed. Poor sleep plays an important factor in many disorders such as severe autism, dementia, ADHD and many mental health problems. Sleep is essential for well-being and poor sleep is all too frequent a problem with advancing years. Although there is only one stage to being awake there are five stages to sleep and each one serves a different function in supporting the brain, well-being and maintaining good health. The book looks at all the reasons why sleep is such an important thing and the fact that when we are asleep it does not mean to say that our brains are not working, they are working extremely well, and they need sleep to be able to carry out things. One of these is when the brain cleans itself so through cerebral spinal fluid washing through the brain in clearing out amyloids and plaque that can build up in our brain. Some would say these factors or what can contribute to dementia and Alzheimer's disease. When we do not sleep, relax, or have sufficient sleep we develop a range of complications including low mood swings, wanting to eat more junk food, increased cancers and cardiology issues, higher blood pressure and it has a massive implication upon health and mental status. Good sleep plays an important role in our circadian rhythm in our body which works in different ways dependent on the different times of the day and works in cycles. We can see how this works in plants which show similar patterns of behaviour and how they will open and close dependent upon the weather. Understanding this is important in understanding how to make a sleeping longer healthier lives. There is also a hormone known as melatonin which works and is impacted by darkness. It helps to regulate time in the sleep and to make us feel more tired though it decreases with age. Foods that can improve sleep at night include brown rice, almonds, milk, chamomile tea, and oily fish such as mackerel and salmon.
- STRESS. It's also worth noting that stress is reduced when we get past the age of 50 and between the ages of 50 and 70 are probably the best years of our life in and we have reduced stress due to more realistic expectations and wisdom. We know that medication to treat low mode mood and depression is serotonin and this acts on the chemical pathway in the brain to support better mood and emotions. We can boost serotonin by taking walks, particularly in new places, as these show a reduction in another portent hormone that triggers stress which is called cortisol. The more cortisol we have running through our body the more likely the person is going to have all the complications that come with stress. going for a walk even just on a treadmill and facing a blank wall can produce more creative thoughts there is much better to go for a walk in nature even when you sit down afterwards, your creative juices will still be going.
- SEX: Sexual intimacy which is very good for us and we should be continuing this for as long as we can. The book looks at how oxytocin; a positive hormone is released. Prairie rats they will suddenly become much more likely to lose interest in their partner as well increased interaction when oxytocin is administered to them in increased amounts.
- EXERCISE: exercise has been shown appears to reduce dementia by 30% in people who are active as opposed to those who are non-active. But it also has so many other benefits such as improving mental health and cardio functionality.
- ACCELARATED AGEING: The most powerful influence on accelerated ageing influence as measured by epigenetics in Ireland is childhood social economic status and education, the second biggest influence is smoking.
- This is a fascinating book which lays out a wide range of approaches that we can use to age proof ourselves as we age to help us with better physical and mental health in so many ways. A highly recommended book for those of us who want to stay healthy and well in old age. It does start when we are young and the earlier, we can start to do these age proven approaches to health, the better the outcomes later in life. But the message also in this book is that it is never too late to start so start now. And you must start by reading this great book.
April 29, 2025
Hi,
I hope all is progressing well.
Age Proof: The New Science of Living a Longer and Healthier Life by Professor/Dr. Rose Anne Kenny, MD (FRCP FRCPI FRCPEdin FTCD FESC MRIA), explores improving life particularly in connection with biological progressions through immediately applicable methods (assessing qualitative and quantitative research). Engaging my interests in healthful progressions of life as well as of being a more mindful romantic/life partner, I decide to buy then read the text to further broaden and deepen my healthfully progressing understanding of healthfully progressing parameters of life. I really enjoy the text palpably engaging areas of health which may prove accessible to an/ individual(s) immediately. I appreciate the spectrum of research the text offers, especially for one to consider personally more so biologically than chronologically. The text offers tests for one to further assess particular areas of one's health. One has much control over one's life.
Additionally, the following texts may assist one with further deliberating concepts of contexts within Age Proof: The New Science of Living a Longer and Healthier Life by Professor/Dr. Rose Anne Kenny, MD (FRCP FRCPI FRCPEdin FTCD FESC MRIA): It's Your Body: The Young Woman's Guide to Empowered Sexual Health by Dena Moes, RN, CNM, The Sex Talk You Never Got: Reclaiming the Heart of Masculine Sexuality by Sam Jolman, MA, LPC, Better Sex Through Mindfulness: How Women Can Cultivate Desire by Dr. Lori A. Brotto, Women's Bodies, Women's Wisdom: Creating Physical and Emotional Health and Healing (Newly Updated and Revised 5th Edition) by Dr. Christiane Northrup, M.D., Dr. Nita’s Crash Course for Women: Better Sex, Better Health, Better You by Dr. Nita Landry, MD, OB-GYN, The Girls' Guide to Growing Up Great: Changing Bodies, Periods, Relationships, Life Online by Sophie Elkan with Laura Chaisty and Dr. Maddy Podichetty as well as Illustrations by Flo Perry, Why Good Sex Matters: Understanding the Neuroscience of Pleasure for a Smarter, Happier, and More Purpose-Filled Life by Dr. Nan Wise, PhD, Come As You Are (Revised and Updated): The Surprising New Science That Will Transform Your Sex Life by Dr. Emily Nagoski, Ph.D., The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Dr. Bessel van der Kolk, MD, Emotional Intelligence: Why It Can Matter More Than IQ by Dr. Daniel Goleman, PhD, Becoming Supernatural: How Common People Are Doing the Uncommon by Dr. Joe Dispenza, The MindBody Code: How to Change the Beliefs That Limit Your Health, Longevity, and Success by Dr. Mario Martinez, It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn, The Dawn of Everything: A New History of Humanity by Dr. David Graeber, PhD, and Dr. David Wengrow, PhD, Why We Sleep: Unlocking the Power of Sleep and Dreams by Dr. Matthew Walker, PhD, The Love Prescription: Seven Days to More Intimacy, Connection, and Joy by Dr. John Gottman, PhD, and Dr. Julie Schwartz Gottman, PhD, Men Are from Mars, Women Are from Venus: The Classic Guide to Understanding the Opposite Sex by Dr. John Gray, PhD, Lifespan: Why We Age—and Why We Don’t Have To by Dr. David A. Sinclair, PhD, with Matthew D. LaPlante, Naked at Our Age: Talking Out Loud About Senior Sex by Joan Price, and Outlive: The Science & Art of Longevity by Dr. Peter Attia, MD, with Bill Gifford.
Onward and Upward,
Kevin Dufresne
www.Piatures.com
IG: @Dufreshest
I hope all is progressing well.
Age Proof: The New Science of Living a Longer and Healthier Life by Professor/Dr. Rose Anne Kenny, MD (FRCP FRCPI FRCPEdin FTCD FESC MRIA), explores improving life particularly in connection with biological progressions through immediately applicable methods (assessing qualitative and quantitative research). Engaging my interests in healthful progressions of life as well as of being a more mindful romantic/life partner, I decide to buy then read the text to further broaden and deepen my healthfully progressing understanding of healthfully progressing parameters of life. I really enjoy the text palpably engaging areas of health which may prove accessible to an/ individual(s) immediately. I appreciate the spectrum of research the text offers, especially for one to consider personally more so biologically than chronologically. The text offers tests for one to further assess particular areas of one's health. One has much control over one's life.
Additionally, the following texts may assist one with further deliberating concepts of contexts within Age Proof: The New Science of Living a Longer and Healthier Life by Professor/Dr. Rose Anne Kenny, MD (FRCP FRCPI FRCPEdin FTCD FESC MRIA): It's Your Body: The Young Woman's Guide to Empowered Sexual Health by Dena Moes, RN, CNM, The Sex Talk You Never Got: Reclaiming the Heart of Masculine Sexuality by Sam Jolman, MA, LPC, Better Sex Through Mindfulness: How Women Can Cultivate Desire by Dr. Lori A. Brotto, Women's Bodies, Women's Wisdom: Creating Physical and Emotional Health and Healing (Newly Updated and Revised 5th Edition) by Dr. Christiane Northrup, M.D., Dr. Nita’s Crash Course for Women: Better Sex, Better Health, Better You by Dr. Nita Landry, MD, OB-GYN, The Girls' Guide to Growing Up Great: Changing Bodies, Periods, Relationships, Life Online by Sophie Elkan with Laura Chaisty and Dr. Maddy Podichetty as well as Illustrations by Flo Perry, Why Good Sex Matters: Understanding the Neuroscience of Pleasure for a Smarter, Happier, and More Purpose-Filled Life by Dr. Nan Wise, PhD, Come As You Are (Revised and Updated): The Surprising New Science That Will Transform Your Sex Life by Dr. Emily Nagoski, Ph.D., The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Dr. Bessel van der Kolk, MD, Emotional Intelligence: Why It Can Matter More Than IQ by Dr. Daniel Goleman, PhD, Becoming Supernatural: How Common People Are Doing the Uncommon by Dr. Joe Dispenza, The MindBody Code: How to Change the Beliefs That Limit Your Health, Longevity, and Success by Dr. Mario Martinez, It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn, The Dawn of Everything: A New History of Humanity by Dr. David Graeber, PhD, and Dr. David Wengrow, PhD, Why We Sleep: Unlocking the Power of Sleep and Dreams by Dr. Matthew Walker, PhD, The Love Prescription: Seven Days to More Intimacy, Connection, and Joy by Dr. John Gottman, PhD, and Dr. Julie Schwartz Gottman, PhD, Men Are from Mars, Women Are from Venus: The Classic Guide to Understanding the Opposite Sex by Dr. John Gray, PhD, Lifespan: Why We Age—and Why We Don’t Have To by Dr. David A. Sinclair, PhD, with Matthew D. LaPlante, Naked at Our Age: Talking Out Loud About Senior Sex by Joan Price, and Outlive: The Science & Art of Longevity by Dr. Peter Attia, MD, with Bill Gifford.
Onward and Upward,
Kevin Dufresne
www.Piatures.com
IG: @Dufreshest
December 21, 2022
4.5 stars
As I come closer to a significant number this seemed an appropriate book to pick up and although there wasn't a large amount that was new to me, what was new was fascinating -this is one of those books where you bore the people around you with quotes and statistics whilst consuming it. It is very much a lay person's book with clear concise explanations of the scientific research and any unfamiliar concepts explained. Naturally nutrition, exercise, sleep, cognitive decline and community are explored, with references to Covid and the negative effects of lockdown making this bang up to date. There are also however, sections on purpose, genetics and sex which I was less familiar with in terms of their relationship to aging and overall, this is a very positive book in the sense that it gives a sense of control over the aging process. If genetics have only a thirty percent influence over the age we may live to, then that gives a lot of wiggle room for the other seventy and for many things Dr Kenny makes the point, it is never too late to start!
This the very first audio book I've listened to since I was a kid so I'm no expert in these things, but Dr Rose Kenny narrates her own book, and she has a wonderful Irish voice that was incredibly calming to listen to.
As I come closer to a significant number this seemed an appropriate book to pick up and although there wasn't a large amount that was new to me, what was new was fascinating -this is one of those books where you bore the people around you with quotes and statistics whilst consuming it. It is very much a lay person's book with clear concise explanations of the scientific research and any unfamiliar concepts explained. Naturally nutrition, exercise, sleep, cognitive decline and community are explored, with references to Covid and the negative effects of lockdown making this bang up to date. There are also however, sections on purpose, genetics and sex which I was less familiar with in terms of their relationship to aging and overall, this is a very positive book in the sense that it gives a sense of control over the aging process. If genetics have only a thirty percent influence over the age we may live to, then that gives a lot of wiggle room for the other seventy and for many things Dr Kenny makes the point, it is never too late to start!
This the very first audio book I've listened to since I was a kid so I'm no expert in these things, but Dr Rose Kenny narrates her own book, and she has a wonderful Irish voice that was incredibly calming to listen to.
December 19, 2024
The world is greying, and rapidly, and in medicine there is perhaps no greater growth area than gerontology – the medical issues facing older people. But as gerontologist Kenny shows in this book, you are as old as you feel, and there are myriad ways to keep youthful, cheerful and in the peak of fun and brio. In truth, this is not really what I was expecting from a science book. Although it does contain a lot of science, it reads much more as a self-help manual. There is no real narrative arc, and one could probably benefit by treating it as one of those old-fashioned health encyclopaedias you’d dip into to discover this and that. It could have been fleshed out with a lot more anecdotes, such as the one about the woman whose heart stopped whenever her son-in-law told her a dirty joke (which reminded me, if not the author, of the famous Monty Python sketch about the joke that’s so funny that people hearing it died laughing). It would also have benefited from a more scrupulous edit, and — call me grumpy — a lot fewer exclamation marks! (Here are a few more!!!) Shortlisted for the Royal Society Science Book Prize 2022. {DISCLAIMER: So was one of mine].
July 15, 2025
Humans have 2 meters of DNA per cell with 30 trillion cells
DAF2 gene
If you have a positive attitude towards aging and perceive yourself as younger, your aging will slow. If you don't think it will slow you down, it's less likely to slow you down
Ageism
Genetic factors only really affect aging part your 80s
Friendships make you agree less
Book recommendation: the power of clan
We laugh less the older we get. We should aim to laugh as much as possible every day
Purpose - Victor Frankel and Mama search for meaning: the ability to choose one's attitude in any circumstance. With the right "why" you can great almost any "how"
People who engage in creative pursuits have better brains
Sleep - the average person spends 26 years asleep in their life
Sleep apnea treatment - continuous positive airway pressure
Circadian rhythm chronotypes - Dolphin, Lion, Bear, Wolf
Stress
Gardening might be the best hobby
Shared meals are standard practice among all of the blue zones
Come water exposure releases Noradrenaline
Fasting
Microbiome
Sex
Exercise
DAF2 gene
If you have a positive attitude towards aging and perceive yourself as younger, your aging will slow. If you don't think it will slow you down, it's less likely to slow you down
Ageism
Genetic factors only really affect aging part your 80s
Friendships make you agree less
Book recommendation: the power of clan
We laugh less the older we get. We should aim to laugh as much as possible every day
Purpose - Victor Frankel and Mama search for meaning: the ability to choose one's attitude in any circumstance. With the right "why" you can great almost any "how"
People who engage in creative pursuits have better brains
Sleep - the average person spends 26 years asleep in their life
Sleep apnea treatment - continuous positive airway pressure
Circadian rhythm chronotypes - Dolphin, Lion, Bear, Wolf
Stress
Gardening might be the best hobby
Shared meals are standard practice among all of the blue zones
Come water exposure releases Noradrenaline
Fasting
Microbiome
Sex
Exercise
March 8, 2023
Much of the information contained in this book is not new.
However, if it is your first time engaging with this type of research, it is presented here in a very digestible format. Also, the author has pedigree in this area. She knows what she is talking about when it comes to ageing.
You don't need to be old to read this book as it's important to build the right foundation even at a young age. The following are covered:
- your perception of aging matters
- friendship/relationships
- laughter and purpose
- sleep
- stress relief
- cold water exposure
- diet and caloric restriction
- gut microbiome
- sex and intimacy
- exercise
At the end of the book there are some tests that you can take based on the Irish Longitudinal Study on Aging (TILDA). You can compare your scores to population graphs with those of a similar age.
However, if it is your first time engaging with this type of research, it is presented here in a very digestible format. Also, the author has pedigree in this area. She knows what she is talking about when it comes to ageing.
You don't need to be old to read this book as it's important to build the right foundation even at a young age. The following are covered:
- your perception of aging matters
- friendship/relationships
- laughter and purpose
- sleep
- stress relief
- cold water exposure
- diet and caloric restriction
- gut microbiome
- sex and intimacy
- exercise
At the end of the book there are some tests that you can take based on the Irish Longitudinal Study on Aging (TILDA). You can compare your scores to population graphs with those of a similar age.
September 24, 2024
Cik tu esi vecs – to tu vari pats izlemt!
Grāmatas autore ir ievērojamā zinātniece Īrijas lielākajā iedzīvotāju pētījumā par novecošanas pieredzi Īrijā, ko pazīst ar nosaukumu TILDA un kas norisinās jau 12. gadu. Nav jau noslēpums, ja tik ilgu laika posmu pētī kādu tēmu, kļūsti par ekspertu un vispusīgi un izsmeļoši spēj pastāstīt par attiecīgo jomu. Līdz ar to grāmatas izdošana ir likumsakarīgs solis.
Lai gan grāmata neatklāj kādus īpašus veiksmīgas novecošanas noslēpumus, kas no mums tiktu slēpti (visi jau zina, ka miegs, ēdiens, kustības un draudzība ir vaļi uz kuriem turās veselība), tomēr vērtīgi pārlasīt pārskatāmi apkopotus pētījumus un pārdomāt, ko vēl varētu uzlabot savos ikdienas lēmumos. Man jo īpaši interesanti bija uzzināt nākotnes jomas, kurās solās būt aizraujoši rezultāti, ja pētniekiem patiešām izdosies īstenot savas ieceres. Jo novecošana ir slimība, ko varēšot ārstēt.
Pārsteigums bija grāmatas beigās pievienotās aptaujas no TILDA pētījumiem. Tā ir iespēja iedziļināties dažādos jautājumos saistībā ar novecošanas tēmām un pavērtēt pašam sevi.
Par ko patiešām prieks, ka grāmatas beigās ir apkopoti visi minētie pētījumi – šī sadaļa aizņem prāvu daļu no grāmatas.
Grāmatas autore ir ievērojamā zinātniece Īrijas lielākajā iedzīvotāju pētījumā par novecošanas pieredzi Īrijā, ko pazīst ar nosaukumu TILDA un kas norisinās jau 12. gadu. Nav jau noslēpums, ja tik ilgu laika posmu pētī kādu tēmu, kļūsti par ekspertu un vispusīgi un izsmeļoši spēj pastāstīt par attiecīgo jomu. Līdz ar to grāmatas izdošana ir likumsakarīgs solis.
Lai gan grāmata neatklāj kādus īpašus veiksmīgas novecošanas noslēpumus, kas no mums tiktu slēpti (visi jau zina, ka miegs, ēdiens, kustības un draudzība ir vaļi uz kuriem turās veselība), tomēr vērtīgi pārlasīt pārskatāmi apkopotus pētījumus un pārdomāt, ko vēl varētu uzlabot savos ikdienas lēmumos. Man jo īpaši interesanti bija uzzināt nākotnes jomas, kurās solās būt aizraujoši rezultāti, ja pētniekiem patiešām izdosies īstenot savas ieceres. Jo novecošana ir slimība, ko varēšot ārstēt.
Pārsteigums bija grāmatas beigās pievienotās aptaujas no TILDA pētījumiem. Tā ir iespēja iedziļināties dažādos jautājumos saistībā ar novecošanas tēmām un pavērtēt pašam sevi.
Par ko patiešām prieks, ka grāmatas beigās ir apkopoti visi minētie pētījumi – šī sadaļa aizņem prāvu daļu no grāmatas.
February 21, 2023
Readable, entertaining (without waffle or anecdotes), factual account of how to be healthy, cheerful and alive for as long as possible. You may have seen all these studies in the media over the years but it's good to have them all compressed in one accessible book. I particularly liked how the author pointed out which info was pretty much incontrovertible, which was highly likely to be correct, which was speculative etc. I'll certainly be incorporating some of these ideas into my daily routine.
October 11, 2024
A really interesting book that gives tons of suggestions and inspiration to improve our ageing and our late lives.
A lot of things that we wouldn't think about impact our longevity and health: positive attitudes, a sense of purpose, friendships, laughter, sex, and sleep; while others like diet and exercise, we take for granted, but this book shut light on how much they actually impact us.
I really enjoyed the audio book version of this book and I highly recommend it to anyone interested in ways of getting better, ageing more, and in a healthier way.
A lot of things that we wouldn't think about impact our longevity and health: positive attitudes, a sense of purpose, friendships, laughter, sex, and sleep; while others like diet and exercise, we take for granted, but this book shut light on how much they actually impact us.
I really enjoyed the audio book version of this book and I highly recommend it to anyone interested in ways of getting better, ageing more, and in a healthier way.
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