Outlive: The Science and Art of Longevity

had picked up David Brooks’s book The Road to Character.

If that is not achievable, use an eye shade. I use a silky one called Alaska Bear that costs about $8 and works better than the fancier versions I’ve tried.

Probably the best-validated sleep questionnaire is the Pittsburgh Sleep Quality Index, a four-page document that asks questions about your sleep patterns over the last month:

In the body, this manifests as elevated glucose due to stress-induced insulin resistance. I see this often, in myself and some of my patients: high overnight glucose on CGM is almost always a sign of excessive cortisol, sometimes exacerbated by late-night eating and drinking.

Finally, unless they are eating a lot of fatty fish, filling their coffers with marine omega-3 PUFA, they almost always need to take EPA and DHA supplements in capsule or oil form.

This is why I insist my patients undergo a DEXA scan annually—and I am far more interested in their visceral fat than their total body fat.

I was introduced to this pastime by Michael Easter in his eye-opening book The Comfort Crisis. His intriguing thesis is that because we have removed all discomfort of any kind from modern life, we have lost touch with the fundamental skills (not to mention the frequent suffering) that once defined what it meant to be human. Carrying stuff over long

In the end, I think that the centenarians’ secret comes down to one word: resilience

I’m not quite as confident that regular sauna use will reduce your risk of Alzheimer’s disease as I am that exercise will do so, but I am much more confident than I was at the outset of my journey. The best interpretation I can draw from the literature suggests that at least four sessions per week, of at least twenty minutes per session, at 179 deg