BOB CROWTHER, 69, AT ADOLESCENT WEIGHT

I am pleased to share a few positive health comments during our current public health pandemic and economic crisis.

VIRABHADRASANA II

 (WARRIOR II)

2013

[PHOTO BY ERIC LECUYER]

CURRENTLY

EXPERIENCING  GOOD HEALTH

FROM

EATING NUTRIENT-RICH FOODS

THIS MORNING

AT

119 POUNDS 

AND

ENJOYING WHOLE BODY MOBILITY

WITH

MORNING  & EVENING 

YOGA SESSIONS

SUPPLEMENTED

 RECENTLY

BY 

WALKING

ALSO

SETTING ASIDE QUIET TIMES

&

GETTING REST

WILL SHARE ANNUAL PHYSICAL 

BLOOD & URINE DATA

IN

A

FUTURE POST

AND

SHARE SEVERAL TOPICS OF INTEREST

FROM MY READINGS  

THESES PAST TWO MONTHS

DO WHAT YOU CAN TO STAY WELL

BOB CROWTHER - NUTRITION - YOGA

Circadian Rhythms, Time-Restricted Eating Impact Our Sleep & Brain Health

Bob Crowther (68) introduces the topic of circadian rhythms, highlights important daily relationships of light, time-restricted eating, physical activity, sleep and optimal brain health presented in the book by Dr. Satchin Panda, The Circadian Code.

I AM CURRENTLY EXPERIENCING

HEALTHY
 DAILY CIRCADIAN RHYTHMS

PARIVRTTA TRIKONASANA

REVOLVED TRIANGLE

[2013, PHOTO BY ERIC LECUYER]

DURING JANUARY, 2020

LOWERED WEIGHT TO 118.8 POUNDS
BY
INCLUDING
TIME-RESTRICTED EATING
&
MORNING & EVENING YOGA SESSIONS
TO
DAILY ACTIVITIES

ALSO REDUCED EXPOSURE 
TO
BLUE-SPECTRUM LIGHT IN EVENINGS
CONTRIBUTING TO IMPROVED SLEEP

I highly recommend this book - it is informative, well written and includes many useful illustrations, charts and references to enhance and further clarify the many topics presented about our circadian rhythms.

Significantly, The Circadian Code is accessible to non-specialists without a biological background interested in learning how to improve the quality of their lives by making relatively easy lifestyle choices to enhance overall health.

Readers of this blog are encouraged to read the entire book to learn about several topics I do not address: various useful self-assessments, evaluations, food sources and details about digestion, inflammation, cancer and other subjects easily found and cross-referenced in the index.

AUTHOR

 SATCHIN PANDA, PhD

• Scripps Research Institute, La Jolla, California, PhD
• Genomics Institute of the Novartis Research Foundation, PostDoc 
• Professor, Salk Institute for Biological Studies
• Founding Executive Member of the Center for Circadian Biology at the University of California, San Diego

Dr. Panda has made significant contributions towards our current understanding of circadian rhythms using various organisms, technologies 

[See pp. xiv - xvii; Google Dr. Satchin Panda for details of his past and current research focus, publications and notable contributions throughout his career]

BOOK TITLE
THE CIRCADIAN CODE
LOSE WEIGHT, Supercharge Your Energy and Sleep Well Every Night

"This book, based on my research, is meant to give you the tools you can use to optimize your clock by making simple lifestyle choices."

 (p. xvii) 

"Circadian lighting, time restricted eating, and restorative sleep sustain our circadian rhythm and prevent or reverse ... diseases." (p. 45)

DEFINING CIRCADIAN

Dr. Panda: from Latin circa (="around", "approximately") and diem (="day")

"Circadian rhythms optimize biological function." (p. 12)

 "The circadian clock is the internal timing system that interacts with the timing of light and food to produce our daily rhythms." (p. 13) 

NOTE

"Erratic lifestyle or aging promotes circadian disruption and various diseases:
 Poor Sleep Quality, Depression/Brain Diseases, Heart Diseases, High Blood Pressure, Fatty Liver Disease, Insulin Resistance/Type 2 Diabetes, Compromised Muscle  (p. 45)

QUOTES  (pp. ix, 28)

"Circadian rhythms are real biological processes that every plant, animal and human exhibits over the course of a day."

"These rhythms are interconnected among species and are governed by internal circadian or biological clocks."

AND

"... almost each and every one of our cells contains one of these clocks, and each is programmed to turn on or off thousands of genes at different times of the day or night."

"These genes influence every aspect of our health." 

"Every gene in our genome has a circadian cycle. However, they don't cycle at the same times and some cycle in one organ."

SCIENCE OF CIRCADIAN RHYTHMS
AUTHOR QUOTES
(pp. ix, x)

"... a multidisciplinary field that includes biologists, exercise physiologists, mathematicians, psychologists, sleep researches, nutritionists, endocrinologists, ophthalmologists, geneticists, oncologists ..."

[Each discipline listed above uses diverse tools of inquiry - many shared, some specific to their speciality; published observations made using various plant and animal models (for example: fruit fly, mouse) may or may not be applicable to humans]

"Working together, we have found that simply adjusting the timing of how we live - and making easy lifestyle changes - is the secret to restoring our rhythm, and it will surely be the next revolution in health care."

"I call this the circadian code, and by adopting these lessons you will make small changes to the way you sleep, eat, work, learn, exercise and light up your home that will make a profound difference in every aspect of your health."

2017
 NOBLE PRIZE IN PHYSIOLOGY OR MEDICINE

RECOGNIZED

Jeffery C. HALL
 Michael Rosbash
 Michael W. Young

FOR

" ... THEIR DISCOVERIES OF MOLECULAR MECHANISMS CONTROLLING THE CIRCADIAN RHYTHMS."

[FOR DETAILS: GOOGLE 2017 NOBLE PRIZE]

IDENTIFIED CIRCADIAN CELLULAR ACTIVITIES

THEY OCCUR IN A CYCLIC MANNER
(pp. 28 -29)

1. Nutrient - or energy sensing pathway - think of cell hunger and satiety pathways
2. Energy metabolism pathway - affects cellular functions and metabolism of all key nutrients
3. Cellular maintenance mechanisms - author mentions "reactive oxygen species", formation of free radicals
4. Repair and cell division - includes blood vessel, gastro-intestinal epithelium, external skin
5. Cell communication - consider example of fat cells (adipocytes) make hormone leptin signals brain to stop eating
6. Cell secretion - includes production and secretion of molecules
7. Almost every drug target - there are optimal times when to take medications

THE BODY'S DAILY RHYTHMS 
(from p. 11)
 DURING DAY

• Melatonin declines, cortisol rise, high alertness
• Better glucose regulation, muscle primed for exercise, motor coordination peaks
• Improved immune response, bowel movement likely

VS.

DURING NIGHT

• Melatonin begins to rise, deep sleep, memory consolidation
• Growth hormone rises, gut lining and skin repair
• Saliva production and gut mobility slows down, stomach acid production peaks

CIRCADIAN DISRUPTION OVER TIME

(p. 48)

SHORT TERM ( 1 - 7 Days)

Sleepiness/insomnia, lack of focus, migraine, irritation, fatigue, moodiness, indigestion, constipation, muscle ache, stomach pain, bloated stomach, blood glucose rise, susceptibility to infection

CHRONIC CIRCADIAN RHYTHM DISRUPTION

(WEEKS, MONTHS, YEARS)

IN COMBINATION WITH

GENETIC PREDISPOSITION/POOR NUTRITION

 Gut, immune, metabolic, affective mood, neurodegenerative diseases and chronic inflammation, various cancers

LIGHT, BRAIN CONNECTION

MELANOPSIN
(pp. 19 -22)

"Visible light includes all the colors of the rainbow. Each color has a different wavelength. ... When all the waves are seen together, they make white light, or sunlight."

"Different colors within the white light activate three different types of opsin proteins (red, green, blue), which in turn identify these colors individually and collectively (as white light)."

A new light sensing protein (melanopsin) is present in approximately 5,000 cells outside the 100,000 neural retinal rod and cone cells - discovered by three independent lab groups in 2002 including the Panda lab. 

AND 

Melanopsin is "the light sensor that entrains the daily sleep-wake cycle to light" and "is most sensitive to blue light waves" ... It takes a lot of blue spectrum light to activate it.

Melanopsin tells brain to stop producing the sleep hormone melatonin in the pineal gland and for the adrenal gland to start producing the stress hormone cortisol, to become more alert.

The bright light synchronizes the brain clock to daytime so circadian rhythms in learning and memory will begin to rise.

IDENTIFYING

THE MASTER CLOCK

The Suprachiasmatic Nucleus
(SCN)

"The SCN is the link between light and timing, because it receives information about light from the outside world and shares it with the rest of the body."

"The melanopsin cells of the retina make direct connection with the SCN, which is why our master clock is most sensitive to blue light."

"When melanopsin is activated by registering blue light, it sends a signal to the brain that any light is present, and the brain responds by thinking it is daytime, regardless of what time it really is."

NOTE

The SCN is located at the hypothalamus (the center of the base of brain), composed of 20,000 cells

• It "houses command center for hunger, satiety, sleep, fluid balance,the stress response and more"

• Indirectly connected to many glands within body (pituitary, adrenal, thyroid, pineal, gonads) 

• "The other clocks in the body, like the liver clock and gut clock, create their circadian rhythm from a combination of the SCN signal and the timing of the foods we eat."

THE AUTHOR IDENTIFIES
 THREE CORE RHYTHMS
(p. 32)

"The clocks in different organs work like an orchestra to create three major rhythms that form the essential foundations of health - sleep, nutrition, activity

CIRCADIAN LIGHTING
TYPE AND INTENSITY OF *LIGHT MATTERS

(pp. 18, 129, 158)

• Light impacts daytime activities, sleep and optimal brain health

• Bright light in the morning also synchronizes your brain clock to the daytime so that your circadian rhythm in learning and memory will begin to rise and you will reach optimum productivity a few hours later."

NOTE

• Poor daylight exposure to blue spectrum light reduces alertness, promotes depression and affects all aspects of brain health 

• Blue-spectrum light that keeps us alert during daytime can contribute to insomnia at night, foggy brain in morning

[*Author uses term lux to refer to light intensity - "a lux is a unit of measurement that signifies the amount of light that is received by the eye"]

 INSUFFICIENT EXPOSURE TO LIGHT INDOORS
CAN DISRUPT CIRCADIAN RHYTHMS
&
"PREDISPOSE US TO A RANGE OF BRAIN DISORDERS"
(p. 18)

Anxiety . Migraine . Irritation . Depression . Postpartum Depression . Autism Spectrum Disorder . Attention Deficit and Hyperactivity Disorder . PTSD . Manic Disorder . Alzheimer's Disease . Delirium . Psychosis

Being exposed to bright light during daytime is important

[See p.158: Author provides a list of different types of light that are rich or poor sources of blue light including color temperature, light color composition and which promotes alertness during day, is best for evening hours]

EATING

AUTHOR QUOTES

"Now we know that in addition to what we eat and how much, when we eat matters." (p. xvi)

" In 2017, the American Heart Association released their first recommendation on meal timing and frequency in almost 70 years that corroborates our research, showing how eating patterns might be used as a way to prevent or reduce cardiovascular disease." (p. xvii)

&

"The first bite of the day resets organ clocks, "food timing can be a powerful cue to override the the master signal from the SCN master clock" (p. 38)

ABOUT FAT

"Our cells cannot make and break up body fat at the same time." (p.40) ... "... when eating occurs at random times throughout the day and night, the fat-making process stays on all the time." (p. 41)

ABOUT GLUCOSE
"At the same time, glucose created from digested carbohydrates floods our blood and the liver becomes inefficient in its ability to absorb glucose. If this continues for days, blood glucose continues to rise and reaches the the danger zone of prediabetes or diabetes." (p. 41)

[See illustration on p. 197: Author notes blood glucose reaction to eating the same meal at different times of the day - in the morning, the glucose levels are in the safe zone but as the day progresses the same meal causes the blood sugar levels to rise higher and stay high for a longer period of time]

GUT MICROBIOME

Our gut microbiome is circadian, affects our food-mood axis (see pp. 181 - 184)

OBSERVED BENEFITS

 OF

 TIME-RESTRICTED EATING
(modified from chart, p. 237)

• Reduced fat mass, increased lean mass instead of obesity
• Normal glucose, not glucose intolerance and insulin resistance
• Normal, not high cholesterol values

AND

• Improved cardiac function, reduced arrhythmia
• Reduced inflammation vs. increased inflammation
• Healthy liver and not fatty liver disease
• Reduced cancer risk, better treatment outcomes  not increased cancer risks
• Better sleep quality vs. poor sleep

PLUS

• Increased endurance instead of compromised muscle function
• Healthy gut microbiome, not harmful contributing to inflammation
• Regular bowel movement, not irregular
• Healthy kidney function not kidney disease
• Better motor coordination

 FOR MORE DETAILED INFORMATION
READ

Chapter 9: The Clock, the Microbiome, and Digestive Concerns

 &

Chapter 10: The Circadian Code for Addressing Metabolic Syndrome: Obesity, Diabetes, and Heart Disease

ALSO

[See Index - pp. 261 - 287 - for more details on time-restricted eating associations with brain health optimization, children, digestion, eating, immune system, inflammation, learning and work optimization, medications, production of melatonin, metabolic syndrome, obesity, physical activity, sleep, snacking, teenagers]

SLEEP
(pp.70 -72)

"Great sleep is created when there are cycles of quiet sleep and active sleep."

The quiet sleep takes place in three stages that occur in a specific sequence : N1 (drowsiness), N2 (light sleep) and N3 (deep sleep).

These three stages of quiet sleep alternate with periods of active sleep, which is referred to as REM sleep (= rapid eye movement sleep).

FOR INDIVIDUALS MY AGE

In the first four hours after falling asleep, you get some of your best sleep.

The next three hours or more go toward nurturing your brain and body, giving it the additional time it needs for repair and rejuvenation.

NIGHT BRIGHT LIGHT
 COMPROMISES SLEEP,
ENABLES BAD HABITS
(from flowchart pp.  80 - 82)

Bright light at night reduces sleep hormone melatonin, keeping you awake at night, leading to poor or insufficient sleep and low production of growth hormone and increases hunger, poor food choices with late-night eating.

Low growth hormone production impacts daylight activities: lack of attention, sleepiness & mind fog, reduction of damaged-cell repair.

Late night eating contributes to indigestion, high blood glucose, reduction of fat burning.

SLEEP
 & 
OPTIMAL BRAIN HEALTH

(pp. 227 - 228)

"Having too much exposure to light in blue spectrum at night reduces sleep, which is when most of the clean up of damaged cell protein occurs."

[Amber bulbs, wearing orange glasses reduces exposure to the blue spectrum light]

NOTE

Author cites *study noting ideal hours of sleep required in Newborns (14 - 17 hours), Infants (12 - 15 hours), Toddler (11 - 14 hours), Pre-schoolers (10 - 13 hours), School-aged children (9 - 11 hours), Teenagers (8 - 10 hours), Young adults (7 - 9 hours) , Adults (7 - 9 hours), Older adults (7 - 8 hours).

[*See chart on p. 75: Recommended Hours Of Sleep Across the Lifespan - author cites M. Ohayon et. al. "National Sleep Foundation Sleep Quality Recommendations: First Report," Sleep Health 3, No.1 (2017): 6-19.]

"..., even in adults, attention deficit hyperactivity disorder (ADHD) and autism spectrum disorder (ASD) are now linked to going to bed very late in the evening, not getting enough sleep, and then staying indoors most of the day." (p. 33)

PLUS

The author lists 65 diseases impacting our entire body linked to circadian rhythm disruption on p. 6 

"During the daytime brain cells absorb and process nutrients creating unwanted toxic by products". ... "At night the brain detoxifies" (p. 12)

"These toxins are cleared up as we sleep, and new brain cells are created through the process of neurogenesis." ... new synapses (connections between neurons) are established (p. 11) 

At night, the brain is "consolidating memories based on the sensory information we took in during the day and backing up information." (p. 11)

 BRAIN DYSFUNCTION

(pp. 222 - 224)

"Although we do not completely understand how brain dysfunction starts or develops, the mechanisms of these diseases primarily involve  four themes, and the circadian clock is involved in all of them:"

1. Lack of emergence of new brain cells (neurons) that replace damaged or dead brain cells, causing a gradual decline in the number of healthy neurons
2. Poor wiring of neurons, causing misconnections/miscommunication between brain regions ... need balance of right amount of light and sleep
3. The accumulation of damage, or lack of sufficient repair, and death of neurons ... circadian clock that regulates the genes involved in reducing neuronal stress, promoting repair so neurons remain healthy
4. A brain chemical imbalance - neurotransmitters(messages between nerve cells) include dopamine, serotonin, noradrenaline and GABA (gamma-aminobutyric acid) ... they modulate various aspects of brain function including being alert or active, being calm, and responding to motivation or rewards

["Too much dopamine make both mice and men manic" (p. 221)]

PHYSICAL ACTIVITY
FROM FIRST PARAGRAPH (p. 138)

"Physical activity is just as important as sleep and good nutrition when it comes to good health."

"Daily movements improves muscle mass, muscle strength, bone health, motor coordination, metabolism, gut function, heart health, lung capacity, and even enhances how your brain functions."

"What's more, exercise has a circadian effect, improving sleep and mood. Exercise literally relaxes the brain, reducing depression and anxiety and increasing our ability to experience happiness."

"Exercise is one of the best medicines."

NOTE

Studies on mice and humans demonstrate physical activity improves sleep.

Time-restricted eating and physical activity: under most circumstances, engaging in some form of whole body movement will help us sleep at night.

"Among older adults (50 - 75 years old), moderate physical activity or even regular stretching improved sleep onset, sleep quality, and sleep duration and reduced dependence on sleep medications." (p. 42)

[For more information see Chapter 7: Syncing Your Exercise to Your Circadian Code, pp. 138 - 154]

SIGNIFICANT 
TAKEAWAY QUOTES

"Addressing your circadian clock is more than a diet. In fact, it's not a diet at all. It's a lifestyle. It begins with knowing when to eat and when to turn of the lights." (p. xviii)

"A healthy lifestyle includes what and when you eat and how much you sleep, an when and how often you move." (p. 44)

"By focusing on the when, you are harnessing the power of your circadian code." (p. 44)

"Correcting habitual behaviors is the key to improving your circadian code." (p. 36)

MY EXPERIENCES

I have benefitted from daily lifestyle choices recommended by Satchin Panda in The Circadian Code:

• Paying attention to my daily nutrition - lowering and maintaining weight at teenage levels from calorie restriction, intermittent fasting /time-restricted eating (most recently, from 5-6 and 7-8 hours during January)

• Engaging in daily am and pm yoga sessions - physical activities involving whole body movements addressing strength, balance, flexibility, breathing and mindfulness

• Improving quality of sleep by minimizing blue-spectrum light exposure during evenings - installing amber bulbs

Share your thoughts.

#BobCrowther #Nutrition #Yoga

BOOK ABOUT OUR NUTRITION, MICROBIOME & LONGEVITY

Bob Crowther (68) outlines the diverse topics included in THE LONGEVITY PARADOX - highlighting the lifestyle approaches suggested by Steven Gundry, MD to stay young as we age by eating to support the 'good microbes' impacting our health.  

FEELING YOUTHFUL AS A SENIOR

STAYING HEALTHY, ENHANCING MOBILITY
 FOCUSING
ON
 YOGA & NUTRITION LIFESTYLE 



Baddha Parivrtta Parsvakonasana

BOUND REVOLVED LATERAL ANGLE
(2013, PHOTO BY ERIC LECUYER)

DEMONSTRATING

WHOLE BODY
STRENGTH, BALANCE, FLEXIBILITY 

LOWERED WEIGHT DURING THIS MONTH
To
119.4 POUNDS

NUTRITION CHOICES INFLUENCED
BY

MICHAEL POLLAN 

FOOD RULES: AN EATER'S MANUAL   

DURING PAST DECADE

AND

MORE RECENTLY BENEFITING
FROM
 CALORIE RESTRICTION
 INTERMITTENT FASTING
 DAILY YOGA

  EXPERIENCING  
A
 YOUNGER
 BIOLOGICAL THAN CHRONOLOGICAL AGE

Dr. Gundry's book was initially read in Boston in early December - being provided a copy by my friend Ray Banfer, MD. - and immediately resonated with me: for years I have been following a variation of what the author promotes in his book via my yoga and nutrition lifestyle practices.

ABOUT
AUTHOR

STEVEN GUNDRY, MD

• Education: Yale, Medical College of Georgia School of Medicine
• Cardiac Surgeon: Past Head Of Cardiothoracic Surgery at Loma Linda University 
• Founder: The Center for Restorative Medicine
• Interests: Nutrition, Microbiome, Longevity among others 
• Author: Includes Dr. Gundry's Diet Evolution, The Plant Paradox
• Personal Nutrition: "An obese chronic failure himself ... designed a diet ... to reverse his own numerous medical problems ... he effortlessly lost seventy pounds and has kept them off for seventeen years."

[See Gudry.com for more inclusive information about the author, his past medical career activities, current clinical nutrition practice & business ventures]

OF

THE LONGEVITY PARADOX 

HOW TO DIE YOUNG AT A RIPE OLD AGE

" ... a groundbreaking study in 2017 was able to pinpoint for the first time the specific types of bacteria (in the Ruminococcaceae, Lachnospiraceae, and Bacteroidaceae families) that are dominant in healthy people between the ages of 105 and 109 but normally decrease in abundance with age." (p. 17)

INTRODUCTION: This Is A Test
(1 - 11)

> Author paradox: biological versus chronological age, being young in an old body (pp. 1-2)

> Dr. Gundry makes reference to writings of Luigi Cornaro who lived to 102 during the 1400's - 1500's, notes recent publication that "life expectancy has now declined for the last three years." (pp. 8-9)

> The Longevity Paradox program has "helped my patients lower their blood pressure, and cholesterol markers, significantly reduce symptoms of arthritis and other joint issues, resolve MS, lupus, and other autoimmune conditions, improve heart health, and slow or reverse the progression of cancer or dementia - not to mention lose weight and look decades younger!" (p. 10)

DEFINING THE MICROBIOME

THE HUMAN MICROBIOME PROJECT

"I took a deep dive into the research of longevity and discovered another paradox that defines aging - that non-human ancient genes actively have the power to keep us young" (p. 2)

THE AUTHOR NOTES:

• " ... 90 percent of "your" cells are not actually human cells at all. They are the cells of bacteria, viruses, fungi, worms that live on you and inside you." (p. 3)

• " ... 99 percent of all the genes that make "you" are bacterial, viral, and protozoal genes, not human genes at all." (p. 4)

"With the mapping of the human microbiome in 2017, we've discovered that complex animals such as humans, who have fewer genes than plants and fleas, have uploaded most of their information processing to what I like to think of as our "bacterial cloud", which has vast computing power over our fate and health." (p. 7)

Dr. GUNDRY'S

 HOLOBIOME

The author introduced this word in his book THE PLANT PARADOX; it appears again in THE LONGEVITY PARADOX - a term defining the trillions of microbes in our bodies, on our skin, and even in a cloud around us; he considers the gut microbiome as the part of the holobiome that lives in the gut. 

GENES OF MICROBIOME

"Though the genome of a bacterium is only one-tenth of a human cell's genome, National Institutes of Health (NIH) researchers recently showed that the microbiome contributes 8 million uniques genes to human bodies. This means there are 360 times as many bacterial genes as human genes within you and me!" (pp. 7-8)


"Since this genome has so many genes and divides and reproduces incredibly rapidly, your holobiome has immense power to tell "you", your immune system, and the organelles in your cells how things are going in the outside world." (p. 7)

ACQUIRING OUR MICROBIOME

Vaginal childbirth, breast feeding are the initial means newborns are exposed to their mother's microbes (p. 20)

READ

 BY
ALANNA COLLEN
(2015)

[I HAVE POSTED A BLOG ON THE ALANNA COLLEN BOOK]

SECTION I  The Aging Myths

(13 -14)

> Author emphasis: keep good gut bacteria, maintain a strong gut lining

CHAPTER 1
(15 - 34)
Ancient Genes Control Your Fate

> Author shares personal unhealthy lifestyles, poor health experiences of dad, himself  

Topics Include:

• Gut Buddies At Work ... "They are involved with regulating major aspects of your immune system, your nervous system, and your hormonal (endocrine) system around the clock. But perhaps their most important role is in supporting your digestive system - your gut buddies digest the foods you eat and manufacture and deliver vitamins, minerals, polyphenols, hormones, and proteins where they are needed in the body."
• The Sisterhood of Bacteria ... author writes about *mitochondria: their bacterial origin, as structures within cells that "break down (or "digest") nutrients in order to produce energy." ... "They contain their own mitochondrial DNA (genes) that actually divide separately from the rest of the cell's DNA contained in the nucleus." ... mitochondria are in charge of cell signaling, cellular differentiation, cell death, and cell growth." ... "mitochondria play a crucial role in the aging process." ... mentions **hormesis: "That which doesn't kill me makes me stronger."  Want To Live Forever? Look at the Naked Mole Rat: author cites bacteria associated with foods eaten by this organism contributing to longevity also seen in people over 100 years old.
• Gut Buddy Evolution ... the author discusses plant lectins, considers them bad for gut microbes ... he also notes "our food system has been compromised by an onslaught of herbicides, biocides, drugs, fertilizers and food additives. And chemicals from personal care products, factory-produced furniture, and household cleaners." ... "Even our healthy vegetables are not being raised with the help of soil bacteria, which have been wiped out by modern farming practices."
• Gut Buddy Poison ... author notes the danger of broad spectrum antibiotic use,"... ***glyphosate, the main ingredient in the herbicide Roundup, patented by the agricultural biochemistry giant Monsanto (now owned by Bayer) is an antibiotic, is sprayed on nearly all GMO crops and on many conventionally grown crops as well." ... author mentions the antibiotic chemical triclosan in soaps and many personal care products ... the presence of estrogen-like agents in many products (plastics, scented cosmetics, preservatives, sunscreens) which kill microbes, have negative impact on mitochondria ... the author briefly comments on impact of simple, complex sugars on microbes - he notes "Even fructose, the sugar in fruit, has been shown to be a mitochondrial poison!" 

MY COMMENTS

> *Mitochondria are organelles in cells, the sites where energy is produced and have many important biological roles -Google Mitochondria Functions for more details on their origins, structure, and the critical metabolic roles 

> **Hormesis, the idea that some stress to the body can be beneficial, repeatedly appears throughout the book - includes calorie restriction, intermittent fasting, exercise 

> I daily consume small amounts of foods with lectins and fructose Dr. Gundry recommends should be avoided with seemingly no adverse (inflammatory) effects 

[See other perspectives on lectins made by nutrition specialists including T. Colin Campbell, Mark Hyman and David L. Katz]  

> *** See the 2017 book: Kiss the Ground HOW THE FOOD YOU EAT CAN REVERSE CLIMATE CHANGE, HEAL YOUR BODY & ULTIMATELY SAVE OUR WORLD by Josh Tickell
[also Google article by Charles Benbrook (2016): Trends in glyphosate herbicide use in the United States and globally in Environ Sci Eur 28:3 1-15 - provides historical and more recent observations]

CHAPTER 2
(35 -63)
PROTECT & DEFEND

> Author emphasis: maintaining the structural integrity of the gut cells  - citing Hippocrates "All disease begins in the gut."

Topics Include:

• The Other Side Of the Tracks ... inflammation focus, introduction of word "inflammaging" referring to inflammation leading to aging
• Space Invaders ... comments on non-steroidal anti-inflammatory drugs (NSAIDs: ibuprofen, Naprosyn, Aleve, Advil, Celebrex, and Mobic - they "damage the mucosal barrier in both the small intestine and the colon." ... author also cites proton pump inhibitors (PPI's) and stomach acid reducers as "another class of drugs disastrous for your gut" including: Zantac, Prilosec, Nexium, and Protonix. 
• And You Thought Gluten Was Bad ... author says to avoid #wheat germ agglutinin (wga, a small lectin) that (1) can breach gut epithelium and cause inflammation especially in the kidneys and (2) mimic the hormone insulin and remains bound to insulin membrane receptors and prevents cells to obtain glucose to make energy leading to their death ... wga also binds to the nerve cell receptor sites [as this occurs, sugar goes to fat cells]
• Only The Strong Survive ...  author defines *hormesis, describes its benefits giving example doing heart surgery ... makes reference to bacteria Akkermansia muciniphila  Self-Devouring Cells: author introduces the term **autophagy (defined as "self -devouring")
• Stem Cell and Longevity ... mentions ***ketosis - "creates stress in the body and signals stem cells to regenerate." ... mentions research of Dr. Valter Longo ... notes gut stem cell G-protein receptors responding to signals including R-spondin and Vitamin D3 to repopulate gut lining ... includes brief comments connecting  Vitamin D, stem cell activation, telomere length
• The Cyclical Nature of Longevity ... "Another benefit of cycling between lots of food and not much food is that when calories are restricted, an essential gene called the SIRTi gene is activated" - which controls the brain suprachiasmatic nucleus 
• Strengthening the Gate ... notes benefits of some gut microbes making butyrate (a short chain fatty acid) in a mouse study "which improves mitochondrial function, modulates fat and glucose metabolism in the mitochondria and has anti-obesity and antidiabetic effects." ... focus on polyamines which protect the gut wall and lists various food sources

 My COMMENTS

> Gut epithelium structure and function including associated immune  cells are well known - Google Gut Histology, Physiology for details 

> #Other authors writing about wheat concerns, negative health impacts include David Perlmutter, MD (Grain Brain, 2013)) and William Davis, MD (Wheat Belly, 2011) among others

> *Hormesis: favorable response of an organism to low doses of stress that would be harmful in larger doses - the author notes in the Longevity Paradox Program "you will take advantage of a hormetic stressor called calorie restriction" ... this is a practice I have combined with calorie restriction and exercise (two daily yoga sessions) to reduce my weight to teenage levels while remaining healthy, mobile

> **Autophagy involves lysosomes removing damaged organelles, malformed proteins during biosynthesis, and nonfunctional long-lived protein (see www.abcam.com) - it's a complex process that is known to be induced by intermittent fasting
[Google Autophagy for further information, also see the autophagy review article: Autophagy Mechanism, Regulation, Functions, and Disorders by Mallikarjun Badadani (2012) ISRN Cell Biology]

> ***Ketosis: My initial experiences with calorie restriction successfully resulted in stored fat being metabolized as a primary source of energy; I later combined by calorie restriction with intermittent fasting to further reduce visceral (abdominal) fat

CHAPTER 3
(65 - 92)

What You Think Is Keeping You Young Is Probably Making You Old
> Author briefly notes "popular theories" of aging ... "many of them are flat-out wrong."

Topics Include:

. The Seven Deadly Myths Of Aging

1. The Mediterranean Diet Promotes Longevity ... the author names the +Blue Zone populations: Loma Linda in California, Nicoyan, Sardinians, Ikarians, Okinawans, Kitavans and the Acciarolesi ... the author notes what they do not eat is large amounts of animal protein ... he mentions  the biochemical pathway 'mammalian target of rapamycin (mTOR) involved in regulating cell metabolism and functions as "a sensor for energy availability within the body", activating the production of a growth hormone (insulin-like growth factor, IGF-1)
2. Animal Protein Is Essential For Strength and Longevity ... refers to studies by Dr. Gary Fraser: avoid animal protein, live longer ... provides  information on measuring insulin-like growth factor 1 (IGF-1) as a marker for aging ... suggests most nuts and all vegetables as protein sources
3. Growth Hormones Promote Youthfulness and Vitality ... note comments on studies by Dr. Longo involving people in Ecuador known as Larons - have no growth hormone receptors, unable to make IGF-1 
4. A High Metabolic Rate Is A Sign of Good Health ... suggests low metabolic rate promotes longevity
5. It's Important To Get Plenty of Iron as You Age ... cites various sources of information on the benefits of keeping iron levels low
6. Saturated Fat Should Not Be Demonized ... the author identifies  *Ancel Keys, provides a brief history and role of Keys linking saturated fat to heart disease based on Keys Seven Countries Study ... author acknowledges critics of Keys, states Keys did not distinguish between saturated fats in animals and plants 
7. **Milk Does A Body Good ... the author warns against consuming milk, concerns over protein casein A1

My COMMENTS

> +See Dan Buettner 2008 book The Blue Zones - note eating differences among populations, shared similarities in diversity of gut microbes

[I recommend The Blue Zones Kitchen by Dan Buettner (2019) - see below]

> *Ancel Keys: his nutrition career legacy continues to be debated among his supporters and detractors - see comments by Marion Nestle in Food Politics (2013) and David L. Katz in THE TRUTH ABOUT FOOD 2017 
[Google Ancel Keys to find others sharing their perspectives on his nutrition research, nutrition administrative policies]

> Do examine Keith Woodford 2009 book Devil In The Milk: Illness, Health and Politics of A1 and A2 Milk for a more in-depth consideration about casein proteins

SECTION II   Talkin' 'Bout My Regeneration

> Author notes aging decline is not inevitable - you can get younger as you age if you treat your gut buddies well

CHAPTER 4
(93 - 120)
Get Younger From the Inside Out

> Author tells patients: it's most likely two things will get them: heart disease or cancer

Topics Include:

• Heart Disease Is An Autoimmune Condition ... shares personal experiences as a heart surgeon that *coronary heart disease is immunologic in nature but cites no formal studies ... also notes observation on African elephants altered diet, increase in heart disease ... also comments on lectin-binding sugar called N-acetylneuraminic acid (Neu5Ac) that binds to blood vessels and gut wall (enterocytes), another sugar molecule closely resembling Neu5Ac called N-glycolylneuraminic acid (Neu5Gc)
• Tell Protein to Stop Calling 911 ... concern over Neu5Ac and Neu5Gc being confused, Neu5Ac mistakenly attacked by ones immune cells causing (autoimmune) inflammation at sites including heart ... notes blood assay for detecting "biomarkers for damage and repair hardening inside your blood vessels." -  the cytokine interleukin 16 (IL16)  ... he notes changing foods lower IL16 levels
• Cholesterol Is An Innocent Bystander ... author again mentions **Ancel Keys views but cites China Study: notes not cholesterol but triglycerides in blood were positively associated with heart disease ... also mentions Framingham Heart Study in 1948, omega-3 in red blood cell membrane better predictor of heart disease ... talks about HDL and LDL cholesterol association with blood vessels ... author notes its ratio of HDL to triglycerides that is important ... notes statins work by lowering inflammation by blocking toll-like receptors (TLR's)
• Triglycerides Are the Real Enemy ... author cites animal studies that "Fructose, the main sugar in fruit, is actually a toxin that can directly injure cells and disrupt mitochondrial function." ...  It All Goes Back to the Gut: talks about fatty liver disease and gut biome
• The Cyclical Nature Of Cancer ... presents view of microbiome role in cancer presence or absence
• Cancer and Immunity ...  notes cancer cells need sugar to grow and discusses implications, cites Otto Warburg observations
• The Best Foods for Fighting Cancer ... ***Exogenous Ketones: MCT oil and coconut oil, red palm oil, Nuts: walnuts, macadamia, pistachios, pine, hazel and chestnuts

My COMMENTS

> *There are critics of Dr. Gundry contention that heart disease is autoimmune - Google Heart Disease, Autoimmunity to obtain other perspectives]
[I will do addition reading, research seeking any experimental data in humans about Neu5Ac]

>** Ancel Keys p.102 no direct connection  between cholesterol and heart disease 

> ***Ketones, ketone bodies: author notes butyrate made by microbes as a source for making ketones ... I have safely eaten to experience ketosis without any negative health impacts based on blood and urine assays
[Google Ketone Body Metabolism for details of pathways involved in fat metabolism as a source of energy]

CHAPTER 5
(121 - 139)
Dance Your Way into Old Age

> Author makes connection between arthritis (=joint inflammation) and heart disease, notes these conditions are reversible with improved nutrition 

Topics Include:

• What Really Causes Wear and Tear ... microbes in gut creating inflammation, changing nutrition reverses tissue damage 
• Keep Your Bones and Muscles Strong, Healthy and Hungry ... types of stress (calorie restriction, intermittent fasting and exercise) lead to more mitochondria produced in cells
• Use It or Lose It ...  promotes exercise as another example of homesis - limited stress on body to get stronger  ... encourages strength-training exercises walking as exercise stimulates autophagy and the unfolded protein response (UPR): "the cell degrades dysfunctional (misfolded) proteins, restoring the health of the cell." ... regular exercise dramatically reduces risk of Alzheimer's disease ... exercise impacts immune system, changes the microbiome in mice, rats
• Chronic Cardio = Chronic Stress ... avoid exercising to exhaustion

My COMMENTS

> I was near 60 when first introduced to hatha yoga and my talented young instructor Ray Hoyt; during the past ten years my whole body mobility has been enhanced and continues to improve approaching 69 

CHAPTER 6
(141 - 164)    
Remember Your Old Age 

> Author attributes cognitive decline to neuro-inflammation which starts in the gut, to paraphrase: what we eat impacts our microbiome and our brain

Topics Include:

• The Brain in Your Head is Actually Your Second Brain ... notes a "gut and brain communicate via the vagus nerve" ("the longest nerve of the autonomic nervous system") ... relates "gut microbe-driven neuroinflammation" and cognitive decline 
• Keep Troops at the Outpost ... lectins and LPS  leads to inflammation in brain substantia nigra, impacts neurons making dopamine and get Parkinson's disease ... mentions curcumin, an anti-inflammatory polyphenol, to reduce neuroinflammation ... Multiple Sclerosis in the Gut: notes work of Dr. Terry Wahls: MS is clearly reversible by diet - based on her own medical diagnosis, experiences 
• Wash Your Brain Every Night ...  writes about shed molecules
• The Brain's Housekeeping System ... notes our glymphatic system, the importance of a full "brain wash" - requiring a lot of blood flow - emphasizing the importance of limiting eating time and having a four hours interval before sleeping ... Obesity and the Brain: high BMI increases risk to develop dementia
• Eat For Your Brain ... promotes olive oil consumption
• Something's Fishy ... encourages eating long chain omega fatty acid foods ... Eat Your Greens!: refers to study linking eating greens to  cognitive function retention
• Your Gut Buddies are Yogis ... stress alters gut microbiome

My COMMENTS

> Recommend Satchin Panda book: The Circadian Code (2018), see sections on circadian rhythms impacting nutrition, microbiome, brain health, exercise, sleep among others

CHAPTER 7
(165 - 186)
Look Younger As You Age

> Author notes weight, appearance concerns of individuals as they age ...  "And with 80 percent of the population gaining an average weight of twenty-three pounds or more since the 1980's and putting themselves at a higher risk of all disease ..."

Topics Include:

• Your Gut Buddies and Your Weight ... author emphasis: *"you are not what you eat, you are what your gut buddies digest" ... "when you take care of your gut buddies, they will take care of you."

• Endocrine Disruptors Are Making You Fat ... these chemicals mostly disrupt the hormone estrogen - found in different amounts in both males and females: they mimic estrogens and bind to their cell receptors resulting in fat storage, weight gain: 

1. Bisphenol A (BPA) ... only recently has FDA acted to ban their use in baby bottles, cans that store baby formula; also found in plastics ... replacement bisphenol S (BPS) also a problem
2. Phthalates ... found in plastic wrap, toys children play with among other items ...  bind to brain and thyroid hormone receptors, source of human phthalates obtained from "grains, beef, pork, chicken, and milk products."... Supplements with Sunscreen: avoid phthalates, take vitamin C ... note Linus Pauling, use of *vitamin C to repair collagen (our most abundant body protein, a component of connective tissues) 
3. Arsenic ... also an antibiotic that kills gut microbes - suggests avoiding conventionally raised chicken, most grains particularly rice
4. Azodicarbonamide ... "a foaming agent in the manufacture of synthetic products, carpet underlay and yoga mats" and "used to bleach flour and condition dough." ... author suggests avoiding most grains
5. Blue Light ...  defines metabolic flexibility: "seasonal cycling between the use of glucose (food) for fuel and the use of stored fat"  - "the instructions for this cycling are mediated by the blue spectrum of light." ... #blue light also "stimulates hormones that make you feel hungary (ghrelin) and awake (cortisol)"  ...

AND

• Your Skin Is Your Gut Lining Turned Inside Out ... refers to microbes as skin flora: thousands of different species of bacteria which, together with the gut microbiome, make up your holobiome  ... Suggests caring for skin using: 

+Bonicel (BC30), ++Polyphenols, +++Wild Yam Extract

[+ "BC30 is a beneficial spore-forming bacterium ... not digested by stomach acid.", ++ Polyphenols: plant compounds found in fruits, vegetables, grains, tea coffee, wine - Google for more information, +++Wild Yam Extract: contains diosgenin and used for various applications (see details)]

My COMMENTS

> # See additional comments  about blue light in Satchin Panda book, The Circadian Code (2018)

>* I saw the healthy appearance of my large intestine epithelium, part of duodenum during a colonoscopy exam several months ago - with no evidence of any polyps or inflammation providing good feedback about my food choices (I also noted a systolic blood pressure of 115 during the examination) 

> **Google Collagen Repair and Vitamin C for more details about past, current research on this subject

SECTION III  The Longevity Paradox Program
(187 -188)

> Author: "Every meal you eat and when you eat, how and how much you exercise, the products you use in the shower, the supplements you take each day - all of these small choices add up to havea real impact on your life span and your health." 

CHAPTER 8
(189 - 215)
The Longevity Paradox Foods

> Author: "... we'll cover exactly which foods your gut buddies love the most and which ones feed the bad guys."

Topics Include:

• The Best Foods For Gut Buddies:

1. Prebiotics ... Ground Flaxseed, Artichokes, Leeks, Okra, Jicama, Cruciferous Vegetables, The chicory Family, Nuts, Mushrooms
2. Low Sugar Fruits ... Avocados, Green Bananas, (Raspberries, Blackberries, and Mulberries), Figs and Coconuts
3. Healthy Fats ...  Perilla Seed Oil, MCT Oil, Olive Oil and also notes: Avocado and Coconut Oil among others
4. Dairy Alternatives ... (Goat Cheese/Yogurt/Butter), Coconut Milk and Yogurt, Ghee, 
5. Millet Is Not Just For The Birds ... a lectin-free grain, "also rich in magnesium and potassium and high in fiber."
6. Coffee Fruit ... a good source of "antioxidants and polyphenols that help boost your immune system", assist in protecting your body against free-radical damage, and fight inflammation." ... also has "flavonoids, plant chemicals that are potent antioxidants and anti-inflammatories" 
7. Extra Dark Chocolate ... contains antioxidants and flavonoids which are both anti-inflammatory
8. Green Tea ... suggests organic pu-erh tea

• Gut-Destroying Bad Bug Favorites ... "Though I generally like to avoid speaking in absolutes, the foods that follow are the sources of nutrition for the bad bugs in your gut and should be avoided as much as possible" 

1. Simple Sugars and Starches ... Grapes, Mangoes, Ripe Bananas, Lychees, Apples, Pineapple, Pears
2. Sugar Substitutes ... author: avoid sucralose (Splenda), saccharine, and aspartame- they alter the microbiome and promote bad microbes and weight gain ... Gundry : "I was addicted to eight diet cokes a day while still being obese!"
3. Conventional Dairy Products ... author advises avoiding milk with casein A1 protein
4. Bad Fats ... avoid Saturated Fats, Peanut Oil, also mentions: corn, cottonseed, safflower, partially hydrogenated vegetable or canola oils among others

MY COMMENTS

> I have eaten most of the designated "best foods" suggested by Dr. Gundry but also some of the "bad bugs" plant food sources in small amounts at times - with no obvious inflammation or fat storage, weight issues 

> See comments in books by Mark Hyman (FOOD WHAT THE HECK SHOULD I EAT) and David L. Katz (THE TRUTH ABOUT FOOD) and Nina Teicholz (THE BIG FAT SURPRISE) for their perspectives about sugar substitutes, saturated fats and the foods Steven Gundry advises eating and avoiding

CHAPTER 9
(215 - 241)
The Longevity Paradox Meal Plan

> Author mentions the long life of Luigi Cornaro during the 1400's to 1500's, his writing How to Live 100 Years, or Discourses on the Sober Life (subtitled The Sure and Certain Method of Attaining a Long and Healthful Life) - "... he died a young man at the ripe old age of 102."

Topics Include:

• Fast Mimicking Days ... author notes the benefit of calorie restriction, notes research by Valter Longo ... describes his program of five consecutive fast-mimicking days avoiding the following foods (all dairy products, all grains and pseudograins, all fruit, all sugar sources, eggs, soy products, nightshade plants, corn, soy, canola, other vegetable oils, meat,chicken, all animal products, other gut-destroying bad bug favorites) and eating vegetables, protein, fats and oils, condiments and seasonings, beverages (see  pp. 219 -223)  
• Free Days ...  author recommends eating limited protein - around three ounces only and foods listed below:

Acceptable Foods 

(pp. 225 - 229) 

Includes Oils, Sweeteners, Nuts and Seeds (1/2 cup per day), Olives, Coconut Yogurt (plain), Dark Chocolate, Vinegars, Herbs and Seasonings, Bars, Flours, Ice Cream, Noodles, Wine, Spirits, Fruits, Vegetables, Other Vegetables, Leafy Greens, Resistant Starches ... IN MODERATION (see p. 229), Plant-Based "Meats", Pressure-Coked Legumes (or Eden brand canned)  

Disease-Promoting, Life Shortening Foods To Avoid

(pp. 230 - 232)

Includes ... Refined, Starchy Foods, Vegetables, Nuts and Seeds,Fruits (some are incorrectly called vegetables), Non-Southern European Cow Milk Products (these contain casein A1), Cheese, Grains, Sprouted Grains, Pseudograins, and Grasses), Oils

Acceptable Animal Protein Sources in Limited Amounts

(pp. 232 - 233)

Includes  ... Dairy Products, Fish, Shellfish, Meat (grass fed and finished) 

• Meal Plans ... author lists breakfast, lunch dinner, snacks & dessert for three days 
• Brain Wash Days ... author emphasizes finishing your last meal at least four hours before sleeping to have glymphatic system wash brain overnight ... in effect, taking advantage of *intermittent fasting and, if eating within a six hour period, inducing autophagy (= the cell recycling program)
• Optional Intensive Care Cleanse ... author recommends calorie restriction, 5 free days, 2 calorie restriction days - adding "I recommend eating lots of raw and cooked veggies with a little bit of olive oil and a small amount of a concentrated vegetable or nut protein on these days to get a maximum nutrition while benefiting from calorie restriction."

MY COMMENTS

> Foods I have been eating were identified in my November 27, 2019 post - since then I have added different plant sources including artichoke and continued my daily calorie restriction and intermittent fasting along with my two daily yoga sessions - maintaining a teenage weight around 120 pounds
[I do eat some of the foods listed under Foods To Avoid infrequently, in small quantities with no obvious adverse effects]

> *See paper published on December 25, 2019 on Effects of Intermittent Fasting on Health, Aging, and Disease by Rafael de Cabo and Mark Mattson in the New England Journal of Medicine ... I thank Arno Tilles, MD for sending me a link to this excellent, informative publication.

> My protein sources are from vegetables, nuts, seeds, dairy and seafood sources; I have not eaten any meat for over six months; however, I would consider eating small portions of meat from animals raised following Joel Salatin's methods on his PolyFace Farms in Virginia

  GOOGLE

JOEL SALATIN

CHAPTER 10
(241 - 256)
The Longevity Paradox Lifestyle Plan

> Author notes benefits of temporary stressing cells via calorie restriction and physical activity

Topics Include:

Part1: Conquer Stress ... author views exercise as a form of hormesis

• Step 1: Exercise Plan ... First Minute: Jog in Place, Second Minute: Classic Crunches, Third Minute: Plank, Fourth Minute: Squats, Fifth Minute: Meditation ... A Prescription to Play!: encouraging patients to go outside and move, writes prescription for a dog ... HIIT (high-intensity interval training) for Fun: encourages patients to do this three times a week for ten minutes
• Step 2: Cook Your Cells - Just a Little ... talks about benefits of  heat-shock proteins made by cells with elevated temperatures 
• Step 3: Toughen Up for the Winter ... notes benefits from taking a "Scottish shower": exposing self to warm to cool to cold water, buy a cold vest and walk outside 

Part 2: Rejuvenate

• Step 1: Prioritize Sleep ... makes reference to Arianna Harrington book The Sleep Revolution ... mentions the glymphatic system "washes" brain, extra blood to brain from fasting ... notes lack of sleep and amyloid accumulation ... sleep impacts weight via  hormones leptin and ghrelin ... talks about blue-spectrum light and circadian rhythms ... mentions melatonin supplement
• Step 2: Kiss and Connect ... author notes the benefits of having "a strong social and spiritual support system." ... "Human connection really seems to drive successful aging- ..."

MY COMMENTS

> I have installed the f.lux app on my smartphone, tablet to reduce blue-spectrum light; the room where I sleep is kept dark and cool

> See Satchin Panda book (The Circadian Code) ... note section about the importance of sleep
[Google: Pineal Gland, Melatonin for addition information about this structure - 'the third eye' and functions]

CHAPTER 11

(257 - 271)
SUPPLEMENT RECOMMENDATIONS
Topics Include:

• The Meaning of "Supplement" ... the author has presented studies on  the benefits of supplements, he acknowledges he owns and operate his supplement company GundryMD, provides formulas for GundryMD.com and provides supplement dosage  ... the author has a perspective "As the lab tests on many of my patients who are faithful organic eaters show, getting all of the nutrients you need simply cannot be done in our society without taking supplements."

• Vitamin D3 ... Gundry notes "most Americans have very low levels of vitamin Ds."

• The B Vitamins, Especially Methylfolate and Methylcobalamin ... "Many of the B vitamins are produced by gut bacteria" ... possible to be deficient in methylfolate (active form of folic acid) and methylcobalamin (the active form of vitamin B12 (= methyl B12) ... notes B-vitamin supplements contribute a methyl group  and inactivates the amino acid homocysteine - correlated to blood vessel lining damage

• The G7 ... Dr. Gundry updates the G6 in The Plant Paradox:

1. Polyphenols ... author: these plant phytochemicals provide benefits when metabolized by gut bacteria including "blocking atherosclerosis-causing trimethylamine N-oxide (TMAO) from the animal proteins carnitine and choline and actively dilating your blood vessels." 
2. Green Plant Phytochemicals ... author has designed his own blend of supplements Primal Plants
3. Prebiotics ... those "compounds that the probiotics need to eat in order to survive and grow" ... suggests using prebiotic inulin, describes his supplement Prebio-Thrive
4. Lectin Blockers ... mentions supplement Lectin Shield
5. Sugar Defense ... notes supplement Glucose Defense, notes products from other companies 
6. Long-Chain Omega-3's ... both EPA and DHA are mentioned as well as AA and mention hi supplement Omega Advanced
7. Mitochondrial Boosters ... suggests supplements: NAC, PQQ, NADH, NAD+ and notes research of David Sinclair

• Supplementation During Rapid Weight Loss or Fasting ... mentions others: Dr. Jason Fung, MD and Dr. Roy Walford

• Other Supplements ... author provides a list of 79 but indicates "Yes, that's a lot ... but you absolutely do not have to take all of them." ... authors recommends taking vitamin D, the B vitamins, and the G7.

COMMENTS

> I have not taken any supplements for many years and admit I being  both alarmed and disappointed to read the extensive number of supplements being promoted (consider the expense!) but recognize Vitamins D, B12 supplements and several others at times can be effective to address deficiencies, moderate adverse health outcomes  

> My perspective: acknowledging Dr. Gundry's views, I remain focused on eating from diverse food sources and would only consider taking a supplement(s) as a last resort to address an outstanding medical issue 

CHAPTER 12
(273 - 319)
Longevity Paradox Recipes

> Author: "... it's time to start cooking and eating for the 99 percent!"

Topics Include:

• Soups and Salads ... Longevity Leek Soup, Lentil Miso Soup with Shiitake Mushrooms, Creamy Cauliflower Parmesan Soup, Bitter Green Salad with Walnut Blue Cheese Dressing, Arugula Salad with Hemp Tofu, Grain-Free Tempeh, or Cauliflower "Steak" and Lemon Vinaigrette, Romaine Salad with Avocado, Cilantro Pesto, and Grain-Free Tempeh, Hemp Tofu-Arugula-Avocado Seaweed Wrap with Cilantro Dipping Sauce, Romaine Lettuce Boats Filled with Guacamole, Lemony Brussel Sprouts, Kale, and Onions with Cabbage Steak, Cabbage-Kale Saute with Grain-Free Tempeh and Avocado, Roasted Broccoli with Cauliflower "Rice" and Sauteed Onions, Green Mango and Pear Salad, Spinach Salad with Lentil-Cauliflower Fritters, Tangy Sesame Slaw

• Entrees ... Sweet Potato Gnocchi with Creamy Mushroom Sauce, Walnut Lentil Veggie Burgers or Meatballs, Roasted Broccoli with Miso Walnut Sauce, Mushroom and Thyme Braised Tempeh, Spiced Refried "Beans" Made with Lentils, Ginger Coconut Cauliflower "Rice", Lentil Broccoli Curry, Toasted Millet "Grits with Spicy Eggs, Mushroom Artichoke Fettuccini Bake, Cauliflower"Fried Rice"

• Sweets ... Blueberry Miso Mushrooms, Mexican Chocolate "Rice" Pudding, Pears Poached in Red Wine with Vanilla Coconut Cream

• Beverages ... Walnut and Nutmeg "Horchata", Green Smoothie
• Condiments, Sauces, and Bases ... Parmesan "Bone" Broth, Mushroom Miso Broth, Miso Balsamic "Barbecue" Sauce, Miso Sesame Dressing, Basil Lentil "Pate"

Afterword
(317 -319)

> Author cites attitude as an in the quality of life: "One of the traits I've observed in many of the "super old" people I've had the pleasure of knowing is an outlook I like to call pessimistic optimism. It's exemplified by the life-enhancing ability to shrug your shoulders at the inevitable bad things that happen and celebrate the many good things."     

THE LAST SENTENCE
"Die young, dear reader, at a ripe old age"

Acknowledgments
(321 - 322)

Notes
(323 - 354)
My COMMENTS

> Author has cited diverse research sources: investigations from many different disciplines involving different organisms (including bacteria, worms, mice, rats, primates, humans) using many investigative tools from different disciplines

> It is important for non-specialist readers of this, other books or articles about food, intermittent fasting, nutrition, the microbiome, aging and, or longevity to remember: perspectives, opinions among specialists can and often will differ at times, data cited supporting or rejecting a hypothesis is subject to interpretation, its critical to distinguish a correlation from cause and effect, experimental observations in different organisms (for example, a worm, fly or mouse) may not occur in humans  

Index
(355 - 370)
My COMMENTS

> This user-friendly section allowed me to find topics easily
- 

About The Author
(371- 373)

POSITIVE BOOK ASSESSMENT
 RECOMMENDED

Dr. Gundry has written a book worth reading for anyone interested in learning more about what foods can promote a healthy microbiome and enhancing their quality of life 

I will use this book as a source reference to further learn more about the subjects addressed by the author while continuing to experiment with my own nutrition

LEARN MORE ABOUT INDIVIDUALS, AREAS OF INTEREST 
 On
  AGING (A), CLIMATE CHANGE (CC), ENVIRONMENT (E), FOODS (F), INTERMITTENT FASTING (IF), MICROBIOME (M), NUTRITION (N), LONGEVITY (L) 

GOOGLE

Robert Atkins (F, N), Dale Bredesen (A, F, N, L), Dan Buettner (E, F, N), T. Colin Campbell (F, N), Danielle Capalino (F, N, M), Rachel Carson (E), William Davis (F, N), Gary Fraser (A, F, N, L), Jason Fung (F, IF, N), Gaylord Hauser (F, N), Mark Hyman (F, N), Ancel Keys (F, N), Robert H. Lustig (F, N), Satchin Panda (A, IF,L, M, N), Micheal Pollan (F, N), Nathan Pritikin (F, N), David L. Katz (F, M, N), Valter Longo (A, F, IF, N), Robert Lustig (F, N), Robert Marchand (A, N, L), Mark Mattson (F, IF, N), Michael Moss (F, N), David Perlmutter (F, N), Peter Pringle (E, F, N), Josh Tickner (E, CC, F, N), Joel Salatin (E, F, N), Catherine Shanahan (F, N), David Sinclair (A, F, IF, N, L), Robert Sapolsky (A, L), Gary Taubes (F, N), Nina Teicholz (F, N), Josh Tickner (CC, E, F, M, N) David Wallace-Wells (CC, E), Terry Wahls (F, N), Ray Walford (F,N) 

DO

EXAMINE

The  Blue Zone Kitchen

2019

This publication by Dan Buettner includes the many diverse foods within those populations identified as Blue Zones - locations where people live healthy, long lives - reinforcing the comments of Dr. Gundry in Chapter 3.

AND

The Microbiome Diet Plan


 2017
AN ADDITIONAL SOURCE OF RECIPES

A SPECIAL ACKNOWLEDGMENT

I thank Deb Horan of the Booklovers Gourmet (Webster, MA) for obtaining both new and used copies of the books I have been reading  related to the subjects Dr. Gundry has included in THE LONGEVITY PARADOX.

SEEKING YOUR PERCEPTIONS

I would appreciate receiving your reactions to the topics addressed by Dr. Gundry, the author's views on what to eat, what to avoid, his suggested Longevity Paradox Program and my comments and images: all communications received will result in a response.

Best wishes for a healthy and rewarding 2020 - eat real food, keep moving daily.

#BobCrowther #Nutrition #Yoga