So You Want To Live Younger Longer?: The ultimate guide to longevity from Australia’s most trusted doctor

by Norman Swan

Many of us dream of staying as young as possible as long as possible whether we're in our 30s, 40s, 70s or even 80s, and there's a growing Conga line of products and people offering you just that dream. The dilemma is, which of the pills, mental and physical exercise programs, diets and superfoods actually work? Some of them do help to keep us young, healthy and living longer, others may work when the researchers get the potions right and some are a downright waste of money. So how do you know what and who to trust? That's the journey that Dr Norman Swan is going to take you on in So You Want to Live Younger Longer?

Deeply researched and written with his trademark wit, common sense and accessibility, Norman brings together what's known, not known, hopeful but not harmful and harmful and not hopeful, summarised with quick takeaway messages backed up by the science and evidence. No matter what your age, So You Want to Live Younger Longer? gives you the information you need to make your own choices without wasting your time and money or even missing a nice dinner because you might be on a diet that is getting you nowhere.

Norman disentangles our 'Book of Life' - the genes we're born with and what we subject them to later on - and shows that in the search for youth, genes matter much less than you'd think for most of us. In other words, we can overwrite our personal Book of Life and Norman's book will help you do it.

We can live younger, longer - at any age - we've just got to know what to do.

Genres: Health, Nonfiction, Science, Audiobook

320 pages, Kindle Edition

Published July 27, 2022

Reviews

[Donna · Rating 4 out of 5]

Eat a Mediterranean diet, get regular physical exercise, get around 7hrs quality sleep, stay in shape, don't smoke, limit alcohol, popping pills is unproven. Also, if you want to look younger via cosmetic procedures get a good doc who prescribes to less is more.

[Patrick O'Rourke · Rating 4 out of 5]

Have always admired Dr Norman Swan for his candour, easy explanations of complex subjects but most of all for his humour (he’s a great natural comedian) which abounds throughout the many podcasts I have listened to over the decades. In this book, there are many examples of this humour:

- such as on page 4, where Norman states “So if you’ve picked up this book in the shop looking for an easy answer, don’t buy it. Get one that promises something simple and unbelievable.”
- on page 104 with his use of the acronym WTF.
- page 106 where he compares a set of switches within the body to “some old fart in a gentlemen’s club” that is resistant to change.
- again on page 118 at the heading “You don’t want bad neighbours”, where Norman lists hashtags, #grumpyoldbastards #cellullarfarting and #hitandrun
- and once more on page 164, when referring to the cascade of increased health problems with higher blood pressure and LDL, says “This is a slow-moving cluster-f… which gathers speed if you don’t put the brakes on and try getting into reverse.”

Some fascinating information to be found within “So You Want To Live Younger Longer”, some which I was familiar with, such as:

- resveratrol, a natural phenol from the skin of grapes, blueberries, raspberries, mulberries, and peanuts; and another, metformin, a drug successfully being used to treat people with diabetes which has an unusual side effect of weight loss. My mother-in-law has been on a trial of a related drug (with similar side effects) for nearly a year and has lost 15kg without any exercise or other intervention (such as dieting etc) and she no longer injects insulin (which she used to do with every meal), just a once a week injection of this new trial drug!!

And some, completely new and absolutely astounding such as:

- rapamycin, a compound produced by a bacterium on Easter Island only discovered in 1972. It was first thought to be an anti-fungal drug but found later to be an immune suppressant which has been used successfully in treating countless people (with kidney transplants) from organ rejection.

As I have been listening to Dr Norman Swan’s Health Report for well over 20 years (as well as his more recent Coronacast which ran for a few years during the peak of COVID), I have a soft spot for his style. One reviewer stated the book was boring which is fair enough, however, I found it informative and comprehensive touching on current life-lengthening research in an easy to read and conversational style. Another reviewer gave 4 stars stating a 5 star rating would have been given if Norman had spoken about coming to terms with dying but the book’s title clearly states “Want to Live Young Longer” [insert eye rolling emoji]!!!

So, I thoroughly enjoyed the book and gave a 4 out of 5.

[Ros Gaz · Rating 4 out of 5]

A good read to keep up with the latest research medically in terms of living healthy, wth the inimitable humour of Dr Swan shining through!

[Lee Kofman · Rating 3 out of 5]

I loved Swan's first book, but this one was quite a disappointment. There was some really good practical advice there, but not enough to sustain a book-long work. So mostly the book went on on generic tangents about politics and too detailed workings of the body.

[Len Hetherington · Rating 4 out of 5]

Review of So You Want to Live Younger Longer? by Dr. Norman Swan

Thought I knock this book over before getting back to my Aussie history or fictional classics, While So You Want to Live Younger Longer? by Dr. Norman Swan centres on living longer, its real power lies in guiding readers toward a life of the best quality achievable. Dr. Swan’s advice goes beyond promises of longevity, focusing instead on practical, evidence-based habits that enhance everyday well-being.

Dr. Swan debunks wellness myths and cuts through trendy health advice, offering clear recommendations for healthy eating, regular exercise, and good sleep. His research-backed approach reveals that, while these basics may sound simple, they are incredibly effective in maintaining health and vitality. He highlights how small, consistent choices can deliver meaningful benefits, without the need for miracle pills or expensive supplements.

A particularly refreshing aspect is how Dr. Swan tackles the balance between genetics and lifestyle, demonstrating that we have significant control over our health through our choices, regardless of genetic predispositions. This empowering message reminds readers that their actions can have a profound impact on their quality of life.

Written with an accessible, lighthearted style, the book makes complex health information easy to grasp. For anyone overwhelmed by the flood of wellness advice, Dr. Swan’s guidance provides a grounded, practical roadmap to a balanced and fulfilling life, emphasising sustainable choices over quick fixes. Whether you’re new to health-focused reading or well-versed in the wellness world, So You Want to Live Younger Longer? is a refreshing guide to a life lived well, rather than simply a life lived long.

Most of what Dr. Swan is saying is pretty much common sense but what really interested me was how different foods react in the body, developments with certain drugs, and exercise. Following are my key takeaways;

1. Free radicals are produced within our cells by mitochondria, the tiny energy factories, creating oxidative stress that accelerates aging and damages surrounding tissues. Bioactives are natural compounds that counter these harmful effects. They not only help reduce oxidative stress but also facilitate communication between cells and mitochondria. While some bioactives are found directly in our food, others are produced by the gut microbiome, such as butyrate, which helps protect the brain and slows aging. A simple way to incorporate bioactives into the diet is through a Mediterranean-style sofrito base of red vegetables, garlic, onions, and olive oil. This combination, cooked slowly, provides a rich source of beneficial compounds that support cellular health.

2. SIRT1 is an enzyme that acts as a “molecular helper” in various chemical processes within our cells. It has been linked to extending lifespan by rejuvenating mitochondria, boosting resistance to oxidative stress, enhancing cell survival, and reducing inflammation. The enzyme is also thought to play a protective role in brain and heart health, offering a promising area of research for those interested in prolonging youthfulness through cellular resilience.

3. Resveratrol, a compound found in grapes, peanuts, and red wine, activates SIRT1, potentially enhancing the benefits of this enzyme. While studies suggest resveratrol may delay aging, reduce cancer risk, and improve heart health, it remains uncertain if consuming it through diet or supplements will yield these benefits in real-world conditions outside of the lab. Nonetheless, resveratrol continues to be a focal point for research on aging.

4. TOR, known as mTOR in mammals, is a cellular pathway integral to metabolism, immunity, and aging. Essentially, TOR acts as a complex switch, regulating cell growth and energy use within the body. When active, it prompts cells to multiply and burn more energy, but this heightened activity also produces free radicals—unstable molecules that accelerate aging. mTOR is especially sensitive to nutrient intake, ramping up during periods of feasting and down-regulating during fasting. When we eat heavily, mTOR prompts nutrient storage, focusing on growth rather than cellular cleanup. However, fasting or certain substances like rapamycin inhibit mTOR, switching the body to autophagy—a process of cellular recycling and renewal. This balance between activity and cleanup is crucial, as chronic mTOR activation from overeating can disrupt homeostasis, leading to accelerated aging and age-related diseases. Scientists are particularly interested in mTORC1, a sub-pathway linked to growth overdrive, as inhibiting it with rapamycin appears to boost autophagy and slow aging processes.

5. Mediterranean diet: is a model for anti-aging nutrition, focusing on plant-based foods, especially colorful vegetables cooked in extra virgin olive oil. This diet includes minimal red meat, an abundance of leafy greens, garlic, onions, fennel, fresh herbs, and spices. Extra virgin olive oil releases beneficial polyphenols and flavonoids, which counterbalance aging processes. This oil also aids nutrient absorption, and vinegar, which supports gut health, further enhances these effects. The diet’s emphasis on culinary complexity—using garlic, onions, herbs, and spices—creates a synergistic effect that boosts bioactives, like lycopene and beta carotene, known for their roles in cancer prevention and cognitive health. The microbiome also plays a part; a diverse, fiber-rich diet promotes butyrate production, which reduces oxidative stress and inflammation, protects the brain, and promotes a healthy rate of cell death.

6. Exercise, particularly cardiorespiratory fitness, is one of the most effective ways to reduce premature death and improve longevity. Benefits include lower blood pressure, healthier cholesterol levels (with a focus on increasing HDL), improved bone density, better insulin sensitivity (keeping glucose levels in check and reducing pro-aging effects), decreased risk of depression, enhanced memory, and increased brain grey matter. Exercise essentially offers a multitude of health benefits unmatched by any medication, supporting both physical and cognitive health in the long term.

7. MET: The intensity of exercise is measured using MET, or metabolic equivalent of task, which indicates how much more energy an activity requires compared to resting. For example, a 6 MET activity is moderate, and an 8 MET activity is vigorous, though these thresholds vary with age and weight. The goal is to burn at least 1,000 calories weekly through exercise, ideally up to 3,500 calories, which translates to activities like brisk walking (about 320 calories per hour for an 80 kg person) or jogging (around 640 calories per hour). While health benefits begin at 500 MET minutes per week, aiming for over 900 MET minutes is optimal. Calculating METs involves multiplying exercise time by the activity’s MET value, and higher MET activities can reduce the time needed to reach health goals. Simply put, if you’re able to comfortably chat while exercising, the intensity may not yet be moderate.

[Rachel Coutinho · Rating 3 out of 5]

The science words kept going over my head

[Ilia · Rating 5 out of 5]

A non-BS book on healthy aging written by an author not incentivised to sell you magic pills and silver bullets. Read this instead of Lifespan.

[Ben · Rating 4 out of 5]

Sofrito!

The best thing this book did for me was remind me of the existence of sofrito. The sofrito that I eat is a rich and savoury soup base made of tomato, garlic, onion, olive oil, and Italian herbs. It's healthy as fuck and tastes delicious and despite its traditional use as a soup base I tend to suck it down like actual soup. It's just that good. Get on the sofrito train, people. Even though the word has been overused to the point of being meaningless it's still true that sofrito's a superfood.

But I digress.

There's more to this book than mere sofrito!

This book is about public health. Doctors that write about public health tend to be very sceptical of health advice that doesn't have robust evidence because their recommendations, due to the nature of public health research, are directed at the broadest possible audience. They aren't biohackers experimenting with niche tech or diet faddists preaching only to the faithful. No. Their advice is intended to reach very large numbers of people and thus it tends to be simple, clear, unequivocal, and conservative.

For this reason, Dr Normal Swan says nothing we haven't heard before. Exercise. Eat a varied, fibre-rich, plant-based diet. Don't smoke (don't smoke anything at all, be it ciggies, weed, nicotine vapes, or any other stuff). Be social your whole life long. Take your mental health seriously. Get good sleep. And cook with olive oil.

The remainder of his advice, though also sound, is about public health proper. There's not much we can do about them as individuals. Air pollution is a major killer worldwide. So is cigarette smoking in the developing world. We ought to reduce them. And climate change and environmental pollution and the threat of pandemics are all going to have major impacts on public health in the near-future and require efforts greater than any one individual can manage.

All true.

But first, eat your sofrito.

[SOPHIA GABRIEL · Rating 3 out of 5]

Audiobook:

Informative and clearly well researched. I wish I was counting the ‘hashtags’ as there were way way too many. Why Dr Swan?

[Gaby Meares · Rating 4 out of 5]

As I read this book I could hear Dr Swan’s calming Scottish brogue. I feel forever grateful for his voice of reason during the COVID years. His writing is conversational, never didactic as he makes the research comprehensible. And there is a lot of research - however, most of it is done on animals, not humans, so all in all, not particularly conclusive.

However, there is still much evidence-based research that is reported in this book. To me, it’s commonsense, and nothing I didn’t already know. But it’s always worth being reminded! Here are the highlights in no particular order:

*Positive people appear to live longer and this seems to rub off onto those who live with them. So, be social and socially active.
*Red, orange & purple vegetables, cooked in extra virgin olive oil, provide vital antioxidants that aid metabolism. Cooking them releases more bioactives than eating them raw.
*Exercise as intensively as you’re able to, as many days of the week as you can.
*Don’t be afraid to feel hungry - limit your calorie intake, but don’t bother with fasting.
*Eat more plants, less meat and only stuff that your granny would recognise as food.
*Avoid high temperature cooking which causes a lot of browning & caramelisation (barbecues, high temp grilling etc) which can produce pro-ageing compounds.
*Skip meat, fish and diary two days a week, every Monday and Thursday for example.
*Low fat, high fibre diets are associated with more diverse, healthier microbiomes in the gut. Healthy microbiomes are linked with lower levels of chronic diseases such as diabetes, cognitive impairment and frailty.
*Follow a (mostly) Mediterranean diet; high in fruit & vegetables, more protein from legumes and fish and less from red meat, use olive oil and less saturated fat.
*Don’t smoke - anything.
*Enjoy the occasional drink but no more. If you are obese, you will have excess fat in your liver, putting you on the path to serious liver damage. Every drink you have has a significantly increased risk of accelerating that damage, which could lead to cirrhosis.
*Focus on your waist: visceral fat is toxic. For women from a western background, aim for a waist circumference of 80cm or less, men 94cm or less.
*Watch your salt: remember the hidden salt in bread etc. Salt raises blood pressure. Keep your sodium intake to 2g a day, which is about 5g of salt (about a teaspoon).
*Obesity & smoking swamp a lot else in terms of shortening lives and living longer sicker. For every year you’re obese you increase the risk of dying younger than you otherwise would by 1.5 per cent.
*Screens at night disrupt our natural circadian rhythm. Don’t bring a device to bed.
*Keep the little grey cells hard at work: learn a new language or a musical instrument.

Dr Swan finishes by saying…

So you want to live younger longer? We know how. Just gotta do it. And never forget, when prevention works, bad stuff doesn’t happen.
Don’t let the bastards get you down. I don’t.

[Caoi · Rating 3 out of 5]

A summary from Dr Swan on health factors that many probably indicatively know or have come across over the years.

My very broad summary:

Food:
* Appropriate calorie restriction with evenly spread protein intake
* Benefits of Mediterranean diet, colourful vegetables and plants
* Avoid high temp cooking (ie BBQ) as it produces pro-aging AGE’s
Do the basics:
* keep a reasonable weight, no smoking, limited Fri Jinu, low cholesterol, appropriate waist circumference, etc.
* know family medical history and do relevant screening.
* Annual check ups
Mental:
* Manage mental health: we have one body including our brain and the brain can drive youth or premature crumbling. Impacts on mental health start in childhood and in many cases can be positively impacted through exercise, diet, social integration and learning. The importance on on overall health is understated in society.
* Don’t sweat the small stuff
* Keep your brain going and learning new skills
Exercise:
* Benefits and importance of HIIT, strength and moderate intensity training
* Moderate intensity training 45-60 mins most days of the week
Additional factors
* Economic inequality
* Gut health: micro biome - Mediterranean diet and pre (not pro) biotics for a healthy gut + fewer antibiotics
* Sleep 7-8 hours + sleep hygiene
* Avoid pollution and seek fresh air

I’m not sure that I learnt a lot from this book but rather it was a reminder of the importance of a multitude of factors. Many books with more detail but what Dr Swan has done is provided a very concise view of what would overall make society far healthier.

[Sam Pratt · Rating 4 out of 5]

Dr. Norman Swan's So You Want to Live Younger Longer? is a smart, practical guide to living a longer, healthier life. It is more about ageing well and what you can do to live longer. There is no magic to it and he talks about the simple things to do and the things to avoid.

This book cuts through the hype around trendy diets, miracle cures and pills, offering a scientific (but not too technical or boring) view on how to age well. He covers everything from the benefits of exercise and balanced nutrition to the power of mental health and strong social connections.

Whilst repetitive at times, this is used to good effect to make his point that there is no miracle to ageing well and living longer. Common sense, exercise and a good diet will go a long way to living to 90!

Overall, this book is a very informative read that does not get too bogged down in the technical boring scientific talk that I imagine other similar books on this topic might delve into. Dr Swan offers real strategies for living well and not just longer.

Well worth a read for anyone no matter what age or stage in live or how healthy you think you are.

[Sarah Mck · Rating 2 out of 5]

Sadly not as good as his first book "So you think you know what's good for you"
A lot of what was talked about in this i feel was already covered in his earlier works.
But also it might seem this way as a lot is "common sense" and information I already had heard of before.
I would recommend this book to anyone that has not read or looked into topics around primary health, increasing life longevity or general health and wellbeing
Very easy to read and understand, it goes into some deeper detail but gives the option of "skipping this page" if it does not appeal to you
I was pleased to hear the many praises for a mostly plant based diet and how the benefits stand up strongly in the evidence. :)
I like Norman Swans down-to-earth no nonsense attitude.
Very likeable book, just not enough depth for me

[Mark Dunn · Rating 5 out of 5]

This could literally be a life-changer, hence the 5-star rating. An excellent summary of what we know about longevity at the moment. Notably, I was skipping breakfast based on having read Lifespan last year, and have stopped doing that now after hearing the EVIDENCE from Dr Swan regarding the effects of fasting (including them potentially being more harmful for longevity than good). Some of the areas highlighted as making a real difference to longevity included:
- reduce calorie intake (don't fast)
- follow the Mediterranean diet
- exercise, both HIIT and strength
- have a good social network and manage your mental health
- don't get sunburnt
- don't smoke
- don't drink excessive amounts of alcohol

[Marco Hildebrandt · Rating 5 out of 5]

Great no nonsense health advice

Very good no nonsense well researched health advice with a sense of humour and easy to read.
Even today we still have far too much snake oil, poorly researched health advice being feed to us by people/bloggers who have no formal medical education and experience. Unfortunately, possibly leading us on an expensive path to ill health. This book does help you to understand how to wade through a lot of this false information and guides you to improve you health span. With steps on how to achieve this. Being a clinician and working in health care I still found this book helpful and I feel it would be very helpful to those not medically trained.

[Terry Purcell · Rating 5 out of 5]

As a just retired male wanting to live a healthier life this very knowledgeable handbook is full of very useful health tips and guides.

It is very easy for a layman to digest the many issues covered in this book.

I strongly recommend that everybody male over 50 buy a copy.

Read it and pass it onto your mates.

[Gail · Rating 4 out of 5]

Interesting and written in a pretty accessible style. Still, I am going to have to read this a couple of times to get all the info - there is soooo much covered.
Evidence based ( 20% of pages are the references at the end of the book) - which is always best way to get your info. I do recommend this for ALL age groups.

[Carofish · Rating 3 out of 5]

Norman Swan starts off by saying that if you think you’re going to read about gogi berries etc then this isn’t the book for you. There are some very interesting facts about longevity, including some somber facts about health in First Nations communities. Love his irreverence of politicians and government policy.

[Michelle Loo · Rating 1 out of 5]

Exercise and a healthy diet are the keys here, alongside education. Who would’ve thought?
A lot of correlation in this book with the caveat that it’s only been tested on mice and yeast. His writing style is a bit casual for me and mildly patronising. Mildly depressing read, nothing new to learn here.

[Anthony O'Connor · Rating 5 out of 5]

This book contains some solid practical advice - probably nothing you haven't heard before.
Except that it is backed up with a sober evidence based approach. And tries to emphasize the nuggets of valuable info amongst all of the hysterical nonsense. Quick fixes. Quack diets. We all know what we have to do. It isn't that hard.

[Malakai · Rating 3 out of 5]

The don'ts and the dos are the same shoulda, coulda, wouldas that people choose not to follow through with...beholden to their deleterious vices/indulgences, thus shortening their lives.
There were some pearls of wisdom here that I'll take on board and make some adjustments in my lifestyle. More fasting, for instance. And diet.
From chapter to chapter the hashtag references got tiresome.

[Alison · Rating 4 out of 5]

Another good, easy read from the Doc, who looks at the health ideas, reasons, and what crazy things we do in order to get 'older'. Has a number of things that he brings up in his other books, but also looks at how aging, or 'better' aging can be a thing we CAN do rather than just succumb to it. Lots of good, healthy ideas and some sensible warnings. Suitable for older teens and adults.

[Michael MacRae · Rating 4 out of 5]

Old school advice from a doctor without all the new-era bells and whistles. Due to its simplicity I find this a really good starting point for someone who doesn’t want to try all the latest supplements and pharmaceutical solutions to longevity, but the true solution probably lies somewhere in the middle.

[Julie Swane · Rating 4 out of 5]

Norman manages to cut through the pop theories and deliver us a plan that we really do know - reduce fats and rubbish, plenty of mixed coloured vegies, low salt and sugar, exercise. We know it - just need to now do it!

[Nicole · Rating 4 out of 5]

A good solid review of the science of living longer. A great sense of humour shines through, making for more interesting reading.The main message of this book, get the basics right in terms of your health, before worrying about taking anti aging medicines or supplements.

[Jenny · Rating 4 out of 5]

Another easy to read book from Norman Swan, again in a light conversational style. Nothing particularly new for most people but a good summary of current dietary thinking. I particularly liked how he explained longevity statistics, it made sense.

[Toni · Rating 5 out of 5]

Dr Swan writes as he speaks! He clearly explains any medical jargon he uses.

[Annette · Rating 4 out of 5]

Clearly written, no-nonsense with some humour. A bit too much repetition. But explains scientific concepts in an easy-to-understand way.

[Sharon Lee · Rating 3 out of 5]

Some good information in Dr Swan’s typically straightforward and clearly explained manner. Just a bit boring. Now I’m off to fry some onions tomatoes and herbs …..

[Will Ford · Rating 3 out of 5]

Debunks intermittent fasting because supporting studies were in mice only, points to just a lower calorie diet.