Foreword by Eddie McGuire xiii
About the author xix
Acknowledgements xxi
Introduction xxiii
Part I: Taking a Pulse Check on Aging and Good Health 1
1 Moving from aging to healthspan 3
2 Your health: Whose responsibility is it? 13
Part II: Monitoring Your Health 21
3 Key medical conditions to understand — and avoid 23
4 Health issues for men and women 49
5 Checking your health — the why, how and when 67
Part III: 100 Ways to Improve Your Healthspan 77
6 Exercise 79
Exercise — the most important medicine you can take 79
#1 Learn how exercise works to improve health 81
#2 Use exercise as the ultimate health supplement 83
#3 Work out if you need medical screening 84
#4 Seek advice on planning your best exercise program 87
#5 Know how to start an exercise program 88
#6 Understand what motivates you to improve your fitness 92
#7 Know your limits and keep exercise safe 94
#8 Find time for exercise 95
#9 Don’t let excuses get in your way 97
#10 Start with small changes for big gains 99
#11 Take some time for recovery 100
#12 Prepare your workout clothes the night before 101
#13 Increase your walking speed 103
#14 Get those steps in 104
#15 Boost your mitochondria 105
#16 Increase your NAD 108
#17 Increase your lifespan — and healthspan — with exercise 109
7 Nutrition 113
Food — a critical component of healthy living 114
#18 Focus on your gut health 114
#19 Know the fuel your body needs 117
#20 Balance your food intake for body and brain 118
#21 Choose foods that are best for your brain and body 120
#22 Avoid processed foods 125
#23 Focus on good carbohydrates 126
#24 Build and repair with protein 127
#25 Know your good fats and bad fats 128
#26 Cut your sugar 130
#27 Eat some chocolate! 133
#28 Use salt sparingly 135
Good fluid intake and hydration 137
#29 Appreciate water — understand why you need it and how much 137
#30 Enhance performance with milk 140
#31 Boost your heart health with moderate coffee consumption 143
#32 Enjoy a cup of tea 148
#33 Watch your alcohol consumption 150
Your diet and you 151
#34 Aim for a healthy, sustainable weight 152
#35 Take some tips from the Mediterranean diet 153
#36 Pursue your (nutrition) rainbow 157
#37 Benefit from fasting and timed eating 161
#38 Snack well 163
#39 Reduce your inflammation 164
#40 Consider supplements — maybe 166
#41 Understand food labelling 171
#42 Masticate more — and slowly 172
8 Habits 175
Look after yourself with everyday simple actions 175
#43 Make sure you get enough sleep 176
#44 Focus on your sleep hygiene 180
#45 Watch out for sleep deficit and sleep deprivation 181
#46 Monitor your sleep 182
#47 Avoid sleep disorders 182
#48 Dream sweetly 187
#49 Get your daily DOSE of happy hormones 190
#50 Breathe easy 196
#51 Quit smoking — right now! 198
#52 Protect your skin — health is more than skin deep 201
Use it, train it, nourish it — or lose it 203
#53 Get moving every day — incidental activity 204
#54 Stand up for yourself 205
#55 Take the stairs 207
#56 Adjust your parking habits 208
#57 Own a dog! 209
#58 Look after your joints — they keep you moving 212
#59 Get treated for osteoarthritis pain 216
#60 Set an exercise challenge 220
#61 Find your preferred cardio option 222
#62 Chill out with cold immersion 223
Working out where you are in life 225
#63 Understand why postcodes matter 226
#64 Live near a defibrillator 227
#65 Minimise jet lag 228
#66 Get a dose of sunshine — but stay sun smart 230
#67 Be beside the seaside — or any good view 232
#68 Keep up to date with your vaccinations 233
#69 Know your family history 235
9 Mindset 239
Focus on yourself — and nurture others 239
#70 Manage your stress 240
#71 Recognise and avoid burnout 247
#72 Build your willpower (and avoid the ‘won’t power’) 249
#73 Don’t be too hard on yourself 251
#74 Think like a child 252
#75 Practise gratefulness 254
#76 Be selfish — it’s not always a bad choice! 255
#77 Never stop learning 257
#78 Set your goals 258
#79 Pay attention to the detail 260
#80 Avoid procrastination 262
#81 Learn the value of solitude 264
#82 Practise compassion 265
#83 Seek out mentors 266
#84 Scrutinise expert opinion 271
#85 Get a good financial planner 274
#86 Pick your battles 276
#87 Learn to adapt 278
#88 Know it’s never too early to start — or too late 280
#89 Keep everything in moderation 283
10 Connection 285
The importance of family, friendship and community 285
#90 Get married! 286
#91 Enjoy a healthy sex life 288
#92 Instil healthy habits in your children 291
#93 Keep in mind that laughter really is medicinal 295
#94 Take advantage of the benefits of drinking wine 297
#95 Have a hobby 302
#96 Listen to whatever is music to your ears 304
#97 Plan a holiday 305
#98 Enjoy the perfect holiday with the seven Ss 307
#99 Have a workout buddy 314
#100 Never judge a book by its cover 315
Conclusion: What now? 319
Index 325