https://t.

me/blinkistfree

Bionic Reading
 https://t.me/blinkistfree

1/10

What’s in it for me? Hack your biology

to radically extend your lifespan.
From ancient alchemists to today’s biohackers,
humans have been trying to find an elixir of longevity
since the beginning of civilization. Most people
assume that they’ll live to be eighty and inevitably
die from cancer, Alzheimer’s, or another
degenerative disease. However, with recent
developments in anti-aging science, aging as we
know it could be a thing of the past.

If you suffer from fatigue or premature aging, or

simply wish you had the energy you had twenty
years ago, you’ve come to the right place. The
author has adopted a number of methods and
technologies in his quest to live to be at least 180
years old, and in these blinks you’ll learn how to
employ them yourself. With these tricks under your
belt, you’ll live longer, feel better, and look younger.
Along the way, you’ll also learn

 how avoiding the sun might be killing you;

 which cereal was invented to drain your libido;
and
 how to restore your hair to its natural color.
 https://t.me/blinkistfree

2/10

Biological aging is caused by

mitochondrial degeneration.
Whether you’re aiming to double your lifespan or
retain your health for the next twenty years, the best
place to start is to avoid dying. Most of us are familiar
with the common degenerative diseases that lead to
death, like cancer, diabetes, Alzheimer's, and heart
failure. But what many people don’t realize is that by
understanding how aging works on a cellular level,
we can find ways to avoid these diseases and stay
biologically young even while we age, regardless of
what genes we’ve inherited from our parents.

In some cases, a person’s biological age may be

even greater than his actual age. The author found
this out in his twenties, when he went to see an anti-
aging specialist. He’d been suffering from asthma,
obesity, high blood sugar, fatigue, and arthritis for
years, and a few tests revealed that he had an
autoimmune condition called Hashimoto’s
thyroiditis. What’s more, he lacked thyroid
hormones and testosterone. Biologically, he was
essentially middle-aged.

This discovery empowered the author to take

control of his health. Since then, he’s lost weight,
gained energy, and started the Bulletproof Diet
phenomenon. After reading thousands of articles
and meeting countless experts on longevity, he’s
 https://t.me/blinkistfree

learned enough about aging that he’s confident he’ll

live to be over 180 years old.

On a cellular level, aging is related to your

mitochondria. Mitochondria are tiny organelles
inside your cells that extract energy from the food
you digest and create a chemical called adenosine
triphosphate, or ATP, which stores energy for
cellular function. They’re essentially the power plant
of the cell. As you get older, though, your
mitochondria begin to falter. This leads to an
increase in reactive oxygen species, also known as
free radicals. These damage your cells and cause
widespread chronic inflammation, laying the
groundwork for degenerative diseases like cancer.

Luckily though, your mitochondria also produce

antioxidants, compounds which curb the damaging
effects of free radicals. In order to remain young,
your body needs to produce as many antioxidants
as it does free radicals. Unfortunately, replacing
antioxidants isn’t as simple as taking supplements.
If we want to keep our mitochondria functioning well
for decades to come, we need to create habits that
transform our bodies from the inside out.
 https://t.me/blinkistfree

3/10

Avoid dying by adopting a low-carb

diet with the right proteins and fats.
Ironically, one of the main factors in mitochondria
degeneration is the very thing that the mitochondria
drive you towards doing to survive: eating.

Though some foods are beneficial for mitochondrial

maintenance, foods that cause inflammation are
commonplace in the average Western diet. If we
want to avoid chronic inflammation and the
degenerative diseases it leads to, we need to
practice better dietary habits.

To keep your blood sugar levels within a healthy

range, you should avoid both grains and sugar as a
general rule. That’s because when you eat sugar, it
causes spikes in blood sugar, or glucose, levels.
This can lead to diabetes, peripheral artery disease,
and heart complications. And even if you don’t suffer
from celiac disease, gluten and other wheat causes
aging through inflammation and gastrointestinal
stress; it also disrupts your thyroid function.

Fats and proteins should make up the heart of your

diet instead. But make sure that you eat the right fats
and proteins. Charred, fried, or blackened meat, for
example, will increase your risk of diseases such as
heart failure. But not all meat is bad for you. In fact,
humans need some animal fats for repairing tissue
and preserving muscle mass.
 https://t.me/blinkistfree

At the same time, restricting meat intake boosts

autophagy, your body’s way of cleaning out
damaged cells and generating new healthier ones; it
also forces your body to burn fat for warmth. To reap
the age-curbing benefits of these processes without
depriving your body of meat, stick to organic, grass-
fed meat. If you’re lean, eat .5 grams a day for every
pound you weigh. If you’re overweight, make it .35
grams.

We can’t get all the energy we need from protein,

however. Fats are the most important source of
energy that we can provide our bodies with if we
want to live a long, healthy life. But many foods with
a long shelf life contain artificial trans fats. These
were developed synthetically, which means that the
body isn’t able to digest them properly. As a result,
eating them leads to inflammation and heightened
cancer risk. Instead, try to eat monounsaturated
fats, which are found in foods like olive oil and
avocados; saturated fats like butter; and anti-
inflammatory omega-3 fats, contained in foods such
as salmon.

If you’ve made dietary mistakes in the past, don’t

worry. It’s never too late to start giving your body the
food it needs. Over time, you’ll even be able to
reverse some of the damage. We’ll look at eating
habits that will detoxify your system to keep your
body functioning at its prime in the next blink.
 https://t.me/blinkistfree

4/10

A cyclical ketogenic diet and

intermittent fasting are cheap
strategies for healthy brain function.
If you’re worried that staying younger will be out of
your budget, the good news is that one of the most
important strategies for longevity is also one of the
cheapest. And, as it turns out, regulating what and
when you eat optimizes your cognitive function,
which has both short- and long-term benefits.

Your body obtains the energy your brain requires

through the metabolic process of burning food to
use as fuel. Typically, that fuel is glucose. But your
body can also use chemical compounds called
ketones, which it produces while in a state known as
ketosis. Ketosis occurs when there isn’t much blood
sugar available and the body is forced to break
down its stores of fat for energy.

Ketones actually burn more efficiently than glucose,

but if your body stays in ketosis you risk becoming
insulin resistant. That’s why it’s important to
maintain your metabolic flexibility through a cyclical
ketogenic diet, which enables you to burn glucose
as well as ketones.

The foundation of a cyclical ketogenic diet is eating

a high-fat diet and limiting yourself to eating around
150 grams of low-sugar carbs just one or two days a
week. However, if skipping carbs most days is not
 https://t.me/blinkistfree

an option for you, there’s a more sustainable

alternative that still enables you to have ketones
present in your body. It entails limiting yourself to
moderate low-sugar carbohydrates like white rice or
sweet potatoes. You’ll also want to consume lots of
energy fats, such as the author’s signature Bullet
Proof Brain Octane Oil - an oil made up of fatty acids
that introduce ketones into your body even in the
presence of carbs.

Training your metabolism to become more flexible

will also make it easier to adopt another longevity
practice: intermittent fasting. Intermittent fasting
means restricting your eating to one six-to-eight
hour period each day.

Fasting has been proven to boost your brain’s

neuroplasticity – its ability to adapt and grow. It also
encourages neurogenesis – the process through
which new neurons are generated. Until recently,
however, scientists weren’t sure why fasting was so
beneficial. Then, a 2019 study at the Okinawa
Institute of Science and Technology revealed that 58
hours of fasting increased levels of 44 different
metabolites, substances formed by your body’s
metabolic processes. These substances help boost
antioxidant levels in your body, which, as we know,
fosters mitochondrial health. As you work your way
up to becoming a regular faster, try intermittent
fasting every other day.
 https://t.me/blinkistfree

5/10

Learn which kind of light to avoid and

when.
These days, most people know that too much sun
exposure will give you cancer. But ironically, it turns
out that avoiding sunlight altogether also has
negative consequences. One study done in Sweden
found that completely avoiding sun exposure
lowered life expectancy between .6 and 2.1 years,
making it a bigger risk factor for death than smoking.
Sunlight is essential for longevity because it gives
us vitamin D, which regulates our blood sugar and
circadian rhythm as well as preventing the buildup
of amyloids, a protein aggregate that leads to
Alzeihmer’s. Vitamin D is so important that the
author recommends taking it as a supplement.

No supplement can replicate the full spectrum of

light humans need from the sun, however. When the
sun’s ultraviolet B radiation hits our skin, it
chemically converts vitamin D into its sulfated form,
which makes it easier for our bodies to use. For the
best results, the author recommends ten to twenty
minutes of UV light exposure daily. Plus, if you get
out in the morning before the sun is at its most
powerful, you can skip wearing sunscreen.

Ironically, while humans have become more likely to

avoid sunlight due to the risk of cancer, we've been
increasingly subjecting ourselves to other kinds of
light that are more dangerous than many people
 https://t.me/blinkistfree

realize. Artificial light sources like white LED bulbs

and our smartphone and computer screens have
increased our exposure to blue light to unhealthy
levels. Blue light suppresses your ability to produce
melatonin, a hormone that regulates your sleep
cycle, leading to poor-quality sleep and an increased
risk of developing cancer. It also creates excess free
radicals in our eye cells, which damage our eyesight
over time. Most pressingly, blue light exposure in
the evening triggers a spike in glucose levels,
causing high blood sugar and increased insulin
resistance that can lead to weight gain and even
type 2 diabetes.

These risks might sound severe, but it’s possible to

reduce blue light exposure without divorcing
yourself from the modern world. From 8:00 p.m.
onward, dim the light in your home or office. Ideally,
you should limit your screen time after dark, but you
can also install apps such as f.lux or Iris that
automatically adjust the color of your computer or
smartphone screen. You can even take it a step
further by wearing TrueDark glasses, yellow-tinted
glasses which filter out blue light. In the author’s
experience, you’ll need to field a few jokes from
coworkers and friends. But you’ll outlive them in the
long run.
 https://t.me/blinkistfree

6/10

Use sleep aids to get the right amount

of quality sleep.
Before the author set out on his journey to heal his
body, he got by on four hours of sleep a night.
However, it didn’t take long for him to learn that
sleep is an essential component to becoming Super
Human.

It might feel like a waste of time, but sleep is the

body’s natural detoxification process, draining
fluids from tissue and flushing out cellular waste
and neurotoxins. A good night’s rest regulates our
hormones to help us feel satiated, improving
cognitive abilities, promoting skin health, and
encouraging healthy cell division.

So what’s the right amount of sleep? Though most

doctors recommend anywhere from six to eight
hours, one study conducted by the University of
Southern California’s Keck School of Medicine and
the American Cancer Society found that adults over
thirty that slept six and a half hours a night lived
longer than people who slept eight. Ultimately
though, even more important than the quantity of
sleep you get is the quality of that sleep.

A perfect night’s rest maximizes your time in both

REM sleep and deep sleep. REM stands for rapid eye
movement, and it’s the kind of sleep in which you
dream. During deep sleep, which is also called delta
 https://t.me/blinkistfree

sleep, your breathing and heart rate drop and your

brain waves slow down. Scientists believe that it’s
deep sleep that turns short-term memories into long-
term memories, reduces stress levels, and releases
hormones for immune support.

Thanks to modern technology, you can track your

sleep cycle easily. Sleep Cycle, for example, is an
app that tracks your breathing and movement to
determine when you’re in REM sleep or deep sleep
and when you’re awake. The app’s alarm clock
function will even wake you up when you’re in a light
sleep phase so that you can start your day feeling
rested rather than jolted from a deep slumber.

Another useful sleep aid is the Oura Ring, a sleek

ring that transmits data related to your sleeping
patterns, including things like daytime physical
activity, heart rate, and respiratory rate, to an app. It
allows you to see how adjustments in your diet and
daily life are impacting your ability to get a
rejuvenating night’s rest.
 https://t.me/blinkistfree

7/10

To age backwards, regulate your

hormones with hormone replacement
therapy or high-intensity interval
training.
Did you know that cornflakes were invented as part
of an anti-masturbation campaign? It’s hard to
believe, but Kellogg and Graham created this high-
carb American staple to solve what they thought
was a problem causing societal decline in the early
20th century: the male libido. Though the cereal
hasn’t solved America’s social problems, the
preponderance of low-fat grains in today’s Western
diet has likely contributed to a nationwide decline in
testosterone.

If you think of testosterone as an indicator of

performance in the bedroom, you’re on the right
track. But as it turns out, both men and women need
optimal levels of hormones such as testosterone
and estrogen in order to remain fertile and thus
biologically young. If you’re experiencing any
unwelcome signs of aging, try visiting an anti-aging
specialist or functional medicine doctor for a full
hormonal workup.

If you do have a hormone imbalance, one treatment

route you might consider is bioidentical hormone
replacement therapy, or HRT. Unlike synthetic
pharmaceutical hormones, bioidentical hormones
 https://t.me/blinkistfree

are molecularly identical to your own body’s

hormones. The author has been receiving
bioidentical HRT since his late twenties, when he
found out that his hormone levels were imbalanced.
He’s also come across anti-aging researchers such
as Dr. T.S. Wiley, who has developed a protocol for
dosing postmenopausal women with hormones to
help keep them young.

Anti-aging enthusiasts swear by bioidentical HRT,

but the therapy isn’t without risk. Given that they
can’t be patented, bioidentical hormones don’t
receive as much research funding as synthetic
hormones. Yet studies have shown that synthetic
forms of HRT increase the risk of breast cancer,
cardiovascular disease, and stroke. If you choose to
try any form of HRT, it’s best to do so in close
consultation with a specialist.

Aside from HRT, men and women alike can increase

their testosterone levels through either strength
training or high-intensity interval training (HIIT). HIIT
involves intense bursts of exercise alternated with
periods of rest. For those with little time to spare, it’s
a quick way to work out one to three times per week.
In order to reap the full benefits, remember to give
yourself a few days to recover in between.
 https://t.me/blinkistfree

8/10

Stem cells treatment offers Super

Human healing and disease prevention.
After researchers in the 1980s conducted stem cell
research on samples taken from human embryos,
stem cell research in general was branded unethical
and the practice was halted for many years. Ethical
quandaries aside, the timing was unfortunate;
scientists found out soon after that adult bodies
contain stem cells that possess previously
unimaginable healing powers.

Scientists now know that stem cells’ regenerative

potential comes from their ability to differentiate into
various kinds of cells, allowing them to renew and
repair cells in a given area of the body. For example,
stem cells help tissue heal when you have an injury.

As you get older, your stem cell reserves start to

wane and the remaining cells begin to lose
efficiency. So it should come as no surprise that the
anti-aging community increasingly views stem cell
therapy as having a central role in longevity.

In an operation that currently costs thousands of US

dollars, stem cell treatments harvest stem cells from
your subcutaneous fat or bone marrow, processing
the cells before reinjecting them into specific areas
to promote healing. During the author’s first stem
cell treatment in 2015, his doctor injected stem cells
into his shoulder and upper back, which he had
 https://t.me/blinkistfree

injured as a teenager. He also injected stem cells

into his face to tighten the collagen in his skin, and
into his reproductive organs to increase blood flow
and nerve endings. According to the author, the
procedures were worth the hassle and the price tag.
He even noticed exceptional improvement in the
quality of his sleep.

Though the author’s stem cell therapy was for the

most part a preventative effort, he also gifted stem
cells to his mother after she fell and cut her face with
her glasses in her late sixties. Astonishingly, the
treatment made what had been a very large scar
barely visible.

If you’re wondering why you haven’t heard more

about such procedures, it probably has to do with
regulations in the United States, which remain
stricter than in most other countries. Once
regulations are eased, these treatments will
hopefully become safer and more affordable for
everyone to enjoy. In the meantime, if you can afford
it, it’s legal to “bank” your harvested stem cells in
case you get into an accident or want to remain
youthful down the line.
 https://t.me/blinkistfree

9/10

Look younger by boosting your

collagen levels and maintaining your
natural hair.
Preventing wrinkles, baldness, or grey hair won’t
make you age backwards. But looking as good as
you feel won’t hurt when you’re one hundred years
old!

Since wrinkles are the result of the breakdown of

collagen, a kind of protein in your connective tissue,
you’re better off dealing with them on a cellular level
than buying expensive eye creams. One option is to
take at least 10 grams of grass-fed or pastured
collagen protein supplement daily, boosting the
amino acids your body needs to produce collagen.
Collagen protein powder has been found to reduce
wrinkles, boost hydration, and enhance your skin’s
elasticity.

You can also combat wrinkles by incorporating

foods high in antioxidants and polyphenols – a kind
of compound found in plants – into your diet, things
like vegetables, dark chocolate, and coffee. There’s
even a specific kind of antioxidant that can target
graying hair. Insufficient levels of an antioxidant
called catalase cause a buildup of the chemical
compound hydrogen peroxide, which in turn
damages the cells that produce melanin - the
pigment that gives your hair and skin their color.
 https://t.me/blinkistfree

One way to target graying hair is by taking catalase

in antioxidant supplements such as curcumin,
ashwagandha, or vitamin E.

If it’s balding rather than graying that’s your concern,

you might want to try a shampoo that blocks DHT,
which is a sex hormone that’s a common cause of
balding. DHT-blocking shampoos fight baldness
without the side effects commonly found in
pharmaceutical drugs such as Rogaine, minoxidil
and finasteride.

Blocking DHT is the most popular route to

preventing balding, but it isn’t the only option. Hair
loss is often a result of stress, which can be
managed through exercise or meditation. It could
even be the result of a hormonal imbalance. If you
think this might be the case, have an anti-aging
doctor check your thyroid hormone levels and
specifically test the levels of your T3 and RT3
thyroid hormones.

Looking at the beauty industry, it’s clear that people

care more about looking young than feeling young.
So you’ll be happy to hear that if you adopt even a
few of the suggestions in these blinks, you’re
already ahead of the game. A low-carb, high-fat diet,
exercise, and quality sleep are all basic methods for
improving your skin and hair to maintain a youthful
appearance. When you put in the work to live longer
and become Super Human, looking better is just a
byproduct.
 https://t.me/blinkistfree

10/10

Final summary
The key message in these blinks:
Understanding mitochondrial efficiency is the key to
making choices that foster longevity. You can age
backwards and even reverse cellular damage by
practicing a cyclical ketogenic diet and intermittent
fasting, and also by tracking your sleep quality and
hormonal levels. You’ll not only feel younger - you’ll
look younger, too!

Actionable advice:
Gain ten years by aligning your jaw.

Most of us are used to dentists telling us what to do

so that our teeth will look good. But what many
dentists don’t realize is that a misaligned bite can
trigger your trigeminal nerve to send a fight-or-flight
signal to your body, causing a domino effect of
inflammation and stress. To test your jaw alignment,
relax your muscles with your mouth open and then
slowly bite down. If your molars don’t hit evenly just
before your front teeth touch, look into buying a bite
guard from the drugstore or getting a custom one
made by your dentist.