Accelerated Agers, 16–17, 22, 23, 64, 112
Acupressure, 127–30
Acupuncture, 127
Acute stress, 76
Added sugar, 16
Adipocytes, 117
Advanced glycation end-products (AGEs), 16
Aging, xiii
and accumulation of toxins, 20–21
autophagy and process of, xx–xxi
and the body, 15
at cellular level, 13–14
faster, 64
slowing of, 66
Almond Flatbread (recipe), 216–17
Almond Miso Dip (recipe), 252
American Academy of Dermatology, 112, 116
American Aging Association, 77
American Heart Association, 84, 141
AMPK (protein), 70
Anaerobic exercise, 85
Anaerobic threshold, 84
Annals of the New York Academy of Sciences, 67
Anster, John, 27
Antiaging, 23–24
Antibodies, 157
Anti-inflammatory
Powerphenols as, 122
resveratrol as, 67
Antioxidants, 72
Anxiety, reducing, 51
Apoptosis, 52
Appetite
control, 67
suppression of, 75
Appetite (journal), 73
Archives of Dermatological Research Journal, 122
Asparagus Fries (recipe), 221
At-Home Self-Tests (chart), 142
Atopic dermatitis, 120
activation of, 24–26, 62, 74, 76
and aging process, xx–xxi
and antiaging, 23–24
benefits of, 3
as cellular self-cleaner, 19–21
dysfunctional, xi
foods that activate, 52–58, 132
and nutrition, 39–40
and plant extracts, 61
and polyphenols, 4
and small changes, 31
Autophagy (journal), 81
AutophaSauces (recipes), 247–53
AutophaTea
benefits of, 132
recipe, 186
youth boosting, 49–52
AvocaGlow (recipe), 187
Bacon, Spinach, and Cheese Egg Muffins (recipe), 196
Baking, 147–48
Bangalore, 67
Barry’s Boot Camp, 85
beauty, outer, 29
Beauty bath, 107
Bedtime, 100–101
Beef Stew (recipe), 215
Bicep Curl (workout), 269
Big results, from small changes, 30–33
Biomedical Reports, 121
Blackening, 148
Blood-brain barrier, 66
Blood glucose, 41
Blood tests, 141–43
Blood Work (chart), 143
Bloomberg, Michael, 98
BLT Egg Muffins (recipe), 194
BOD POD, 6
Body, aging and the, 15
Body+ scale, 139
Body temperature, 91
Bold, being, 27–29
Bones, 16
BPA (bisphenol A), 153
Brigham Young University, 75, 164
Broccoli Cheddar Egg Muffins (recipe), 190
Broccoli Soup (recipe), 226
Brooks Rehabilitation College of Healthcare Sciences, 6
Brown fat (brown fat cells), 69–70, 117
Budget, 182
Burpees (workout), 261
and sleep, 106
as topical treatment, 123–24
Calories, 35
Camellia sinensis, 151
Cancer, 72–73
growth prevention of, 24
reducing rates of, 42
Cancer Metastasis Reviews, 72
Carbohydrates, 40, 45–49, 132, 181
Cardiovascular disease, 58
Cauliflower Mushroom Roast (recipe), 229
Cauliflower Rice (recipe), 236
Cell (journal), 19
Cell(s)
and aging, 13–14
aging of, xiii
autophagy as self-cleaner of, 19–21
brown fat, 117
damage to, xiii
on/off cycle, 35
oxidation of, 65
repair of, 65–66
waste from, 22
white fat, 117
Cell Metabolism (journal), 42, 85
Center for Autophagy Research, 21
Champ, Colin, 47
Change, difficulty of, 31–32
Charring, 148
Chicken with Sautéed Red Cabbage and Rice (recipe), 212–13
Cholesterol, 45, 69, 71, 151–52, 158
Chronic inflammation, 24
Chronic stress, 76
Chronotype, 99
Chrysanthemum, xviii
Cigarette smoke, 17
Cinnamaldehyde, 51
Circadian rhythm, 91–109
Cleanse, 39
Cleveland Clinic, 149
Clinical Sleep Research Unit (Loughborough University), 89
Clothing size, 139–41
Cognitive decline, 66
Cold pressed oils, 153
“Contact Dermatitis,” 113
Cooking, 145–63
fermenting, 157–58
oils for, 154–55
techniques for, 146–48
using herbs and spices, 158–59
using seeds in, 156–58
Coronary heart disease, xix, 17, 41, 58
Courage, 28
CrossFit, 85
Cucumber Salad (recipe), 224
Curried Pepper and Onion Egg Muffins (recipe), 203
De Duve, Christian, 18
Deep frying, 148
Deep-tissue massage, 127
Dermis, 116
Determination, 28
Detox, 39
Diabetes & Metabolism, 21
Diazolidinyl urea, 113
Discoloration (of skin), 114
Diseases, infectious, 24
DIY treatments
acupressure, 128–29
Glow-To Facial Scrub, 121
Make Cellulite Glow Away, 124
On-the-Glow Spot Treatment, 123
Unmask Your Glow, 120
DMDM hydantoin, 113
Double Greens Dip (recipe), 248
Dry brushing, 125
Duke University, 90
Dunn, William A., Jr., 19
Dysfunctional autophagy, xi
E. coli, 151
Earl Grey tea, 50–51
Eczema, xvi–xviii
EGCG (epigallocatechin gallate), 51, 72, 133, 138
Egg15 recipes, 188–203
Elastin fibers, 116
Engelmand, Dendy, 115
Enzymes, 68
Epidermis, 115–16
Epigallocatechin gallate (EGCG), 51, 72, 133, 138
Ernst & Young, 27
Example, being an, 28
Exercise, 4, 75–88, 133. See also Workouts
autophagy activation via, 76–78
fear of, 82
guidelines for, 78–83
Experimental Dermatology, 116
Experimental Gerontology, 86
Extra-virgin olive oil, 154–55
Extroverts, 97
Facials, 125
FASEB (journal), 116
Fasting, 65
brown, 69–70
carbs vs., 45
for cooking, 150
good, 47
saturated, xix
storage of, 181
trans, 47
unprocessed, 45–46
white, 69
Fat cells, 117
Fatty acid oxidation, 149–50
Fatty acids, medium-chain, 52
Faust (Goethe), 27
Feeling older, 1–2
15-Day plan, 161–84
frequently asked question about, 180–83
meals in, 161–62
repeating, 179–80
sample plan, 163–78
“Fight or flight” response, 76
Fitness, 4
Flywheel, 85
Food production, 63
Formaldehyde, 113
Formalin, 113
Franklin, Benjamin, 131
Free radicals, 112
Frequently asked questions, 180–83
Fruits, organic, 64
Gardenia, xviii
Garlic, 158–59
Gastrointestinal enzymes, 64
Gates, Bill, 97
Genetically modified organisms (GMOs), 153
Genetics, 17
Georgetown University, 66
“Glow,” 30
Glow15 program
At-Home Self-Tests, 142
benefits of, xv
Blood Work, 143
guidelines, 132–34
improvising with, 36–37
meals, 163
metrics, 138–41
overview of, xiv–xv
preparing for, 131–44
results of, 12
shopping for, 135–38
and youth span, 2–4
Glow-To Facial Scrub (DIY treatment), 121
Glucagon, 41
Glucose intolerance, 46
Glycosides, 152
GMOs (genetically modified organisms), 153
Goddess Dip (recipe), 247
Good fats, 47
Grapefruit Salad (recipe), 223
Greek Egg Muffins (recipe), 193
Greens Bowls (recipe), 231
Greens Pesto (recipe), 250
Grilling, 148
Gut health, 70
Harvard University, 48
Hausenblas, Heather, 6–7, 9, 77, 82
Health, outer beauty and, 29
Heart disease, xix, 17, 41, 58
Heat, and exercise, 81
Heating, passive, 107
Herbal remedies, xviii
Herb and Asparagus Egg Muffins (recipe), 202
Herbed Pork Loin Roast (recipe), 220
Herbs, 158–59
High days, 44
recipes for, 204–21
High-intensity interval training (HIIT)
resistance exercise training vs., 83–88, 133
workouts, 259
High Knees (workout), 263
High to Low Plank Holds (workout), 258
Hoaglin, Mike, 106
Hollandaise Superfood Plus (recipe), 249
Honey-Roasted Brussels Sprouts (recipe), 232
Hunger, 49
Huntington’s disease, 23
Hydroxymethylglycinate, 113
Hypodermis (subcutaneous layer), 117
Hypoxia, 85
IFPC (Intermittent Fasting and Protein Cycling), 40, 43–44, 132, 179–81
Imidazolidinyl urea, 113
Immune deficiencies, 43
Infectious diseases, 24
Inflammation, 17
chronic, 24
reduction of, 66, 67, 122, 158
Inflammation (journal), 71
resistance of, 67
sensitivity, 51
and sugar binding, 68
Intermittent fasting (IF), 41–42, 80, 166
Intermittent Fasting and Protein Cycling (IFPC), 40, 180–81
International Journal of Dermatology, 126
International Journal of Obesity, 46
Introverts, 97
Jacksonville University (JU), 6, 9, 12, 50–51, 77, 90, 118, 119, 183
Journal of Agriculture and Food Chemistry, 54
Journal of Applied Physiology, 81
Journal of Clinical and Experimental Pathology, 23
Journal of Clinical Investigation, 19
Journal of Cosmetic Dermatology, 122
Journal of Environmental Health Perspectives, 63
Journal of Experimental Biology, 72
Journal of Investigative Dermatology, 123
Journal of Nutritional Biochemistry, 73
Journal of Pharma Nutrition, 62
Journal of the American College of Nutrition, 63
Journal of the International Society of Sports Nutrition, 64
Jumping Lunges (workout), 262
Jump Squats (workout), 259
Kaempferol, 152
Kale and Jalapeño Egg Muffins (recipe), 201
Kansas State University, 159
Kellogg, John, 182
Ketones, 48
Ketosis, 47–48
Lafforgue, Eric, xix
Lafforgue, Ude, xix
LDL cholesterol, 69, 151–52, 158
Learning, 16
Lebowitz, Fran, 97
Lemon Asparagus Soup (recipe), 234–35
“Less is More,” 33–34
Lifestyle(s)
and longevity, xiii
sedentary, 17
Light, and sleep, 99
Loaded Portobello Mushrooms (recipe), 207–8
Longevity
and lifestyle, xiii
resveratrol and, xix
Longo, Valter, 42
Loughborough University, 89
Low days, 44
recipes for, 222–46
Lustig, Robert H., 17
Macadamia Chocolate Bark (recipe), 246
The Magic and Beauty of Numbers (Clawson), 31
Magna Graecia University, xx
Magnesium, 107
Maintenance mode, 18
Make Cellulite Glow Away (DIY treatment), 124
Maple-Scented Tahini Dip (recipe), 253
Marriott School of Management (Brigham Young University), 164
Massage, 126
Maximum heart rate, 84
McMasters University, 85
MCT (medium-chain triglyceride), 45
Meals, 161–62, 163. See also Recipes
Meat Lover’s Egg Muffins (recipe), 197
Meditation, 105
Mediterranean Chopped Salad (recipe), 222
Medium-chain fatty acids, 52
Melanin, 116
Melatonin, 103
Memory, 16
Metrics, program, 138–41
Microflora, 157
Micronutrients, 40
Mineral oil, 113
Minerals, 40
Miso-Glazed Zucchini (recipe), 237
Molecular damage, 19
Molecules (journal), 151
Monounsaturated fats, 150
Mood, boosting your, 68
Morningness Eveningness Questionnaire, 92–96
Mountain Climbers (workout), 262
Mountain Pose + Lunge (workout), 267
Mulberry leaf, xviii
atrophy of, 78
building, 42
performance of, 24
Mushroom and Onion Egg Muffins (recipe), 199
Napping, 105
National Institute of Health (NIH), 67
Nature (journal), 80
Neural degeneration, 17
Neurodegenerative diseases/disorders, 23–24, 51
Neurons, 16
NIH (National Institute of Health), 67
Nokia Body scale, 139
NSAIDS, 67
Nutrient levels, decreasing, 63–64
Nutrients
absorption of, 64
and Powerphenols, 61–74
and autophagy-activating foods, 52–58
and AutophaTea, 49–52
deficiencies of, 63
and fat vs. carbs, 45–49
and intermittent fasting/protein cycling, 40–44
and pure vs. processed foods, 59
sugar and, 58
Nutritional complex, of skin, 118
Nutty Chia Clusters (recipe), 244
Obama, Barack, 97
Obama, Michelle, 98
Obesity (journal), 41
Oils, 154–55
cold pressed, 153
storage of, 153
taste of, 150–51
unrefined, 153
Oleic acid, 152
Oleic fatty acids, 152
Olive, Pepper, and Onion Egg Muffins (recipe), 200
Omega-3 fatty acids, 45, 55, 185
On-the-Glow Spot Treatment (DIY treatment), 123
Orange Theory, 85
Oregano, 159
Outer beauty, and inner health, 29
Oxidation
of cells, 65
fatty acid, 149–50
Oxybenzone, 113
Parabens, 114
Passive heating, 107
PC (protein cycling), 42–43
Perricone, Nicholas, 115
Pesticides, 64
Pesto Zoodles (recipe), 227
Petrolatum, 113
Phthalates, 114
Phytotherapy Research, 68
Pigmentation, 119
Pizza Omelet Egg Muffins (recipe), 189
Plank Extension with Weigts (workout), 270
Plant extracts, 61
Poaching, 146–47
Pollution, 17
Polyphenols, 4, 40, 53–54, 62, 64, 134, 185
Polyunsaturated fats, 150
The Power of When (Breus), 90
Powerphenol Purple Smoothie (recipe), 228
Powerphenols, 61–74
benefits of, 133
berberine, 69–72
creating a wellness shield with, 65
defined, 62
EGCG, 72
lessons for consuming, 63–65
organic curcumin, 67–69
resveratrol-trans, 66
as topical treatment, 122–23
Pregnancy, 66
Presley, Elvis, 97
Processed foods, 59
Protein(s), 16, 20, 40, 42–43, 81–82
activation of, 62
in foods (chart), 254–55
Protein cycling (PC), 42–43
Protein-deficiency, 42
Pure foods, 59
Rapid eye movement (REM), 100
Reaction oxygen species (ROS), 151
Recipes, 185–255
Almond Flatbread, 216–17
Almond Miso Dip, 252
Asparagus Fries, 221
AutophaSauces, 247–53
AutophaTea, 186
AvocaGlow, 187
Bacon, Spinach, and Cheese Egg Muffins, 196
Beef Stew, 215
BLT Egg Muffins, 194
Broccoli Cheddar Egg Muffins, 190
Broccoli Soup, 226
Cauliflower Mushroom Roast, 229
Cauliflower Rice, 236
Chicken with Sautéed Red Cabbage and Rice, 212–13
Cucumber Salad, 224
Curried Pepper and Onion Egg Muffins, 203
Double Greens Dip, 248
Goddess Dip, 247
Grapefruit Salad, 223
Greek Egg Muffins, 193
Greens Bowls, 231
Greens Pesto, 250
Herb and Asparagus Egg Muffins, 202
Herbed Pork Loin Roast, 220
for High Days, 204–21
Hollandaise Superfood Plus, 249
Honey-Roasted Brussels Sprouts, 232
Kale and Jalapeño Egg Muffins, 201
Lemon Asparagus Soup, 234–35
Loaded Portobello Mushrooms, 207–8
for Low Days, 222–46
Macadamia Chocolate Bark, 246
Maple-Scented Tahini Dip, 253
Meat Lover’s Egg Muffins, 197
Mediterranean Chopped Salad, 222
Miso-Glazed Zucchini, 237
Mushroom and Onion Egg Muffins, 199
Nutty Chia Clusters, 244
Olive, Pepper, and Onion Egg Muffins, 200
Pesto Zoodles, 227
Pizza Omelet Egg Muffins, 189
Powerphenol Purple Smoothie, 228
Salmon, Onion, Cream Cheese, and Dill Egg Muffins, 191
Salmon Salad, 205
Salt-and-Vinegar Kale Chips, 243
Sausage, Kale, and Onion Egg Muffins, 195
Sautéed Broccoli, 233
Shrimp and Broccoli Stir-Fry, 210–11
Slow-Roasted Cherry Tomatoes, 242
Spaghetti Squash, 238–39
Spinach, Bacon, and Goat Chess Egg Muffins, 192
Steak Power Bowls, 209
Strawberry Coconut Balls, 245
Sun-Dried Tomato and Olive Spread, 251
Superfood BLT Bowls, 206
Swiss Chard, Tomato, and Onion Egg Muffins, 198
Taco Bowl Salad, 230
Turkey Lettuce Wrap, 204
Turkey Veggie Casserole, 218–19
Veggie Kebabs, 240–41
Veggie Roast, 225
Wild Salmon with Mixed Herbed Butter, 214
Red wine, xix
REM (rapid eye movement), 100
Reserveage Nutrition, xix
Resistance exercise training (RET)
high-intensity interval training vs., 83–88, 133
workouts, 264–71
Reston, James, 127
Resveratrol, xix, 53, 65–67, 122, 133, 138
Resveratrol-cis, 66
Resveratrol-trans, 66–67
ROS (reaction oxygen species), 151
Rosemary, 159
Sadness, alleviating, 68
Salmon, Onion, Cream Cheese, and Dill Egg Muffins (recipe), 191
Salmon Salad (recipe), 205
Salt-and-Vinegar Kale Chips (recipe), 243
Sample plan, 163–78
Saponins, 57
Sausage, Kale, and Onion Egg Muffins (recipe), 195
Sautéed Broccoli (recipe), 233
Sautéing, 147
Schiffman, Lisa, 27–28
School of Applied Health Sciences (Jacksonville University), 6, 77
Scientific American, 63–64
Second sleep, 91–92
Sedentary lifestyle, 17
Seeds, 156–58
soaking, 156
sprouting, 156–57
Shopping guidelines, 135
Shopping list, 136–38
Shoulder Tap Push-Ups (workout), 267
Shrimp and Broccoli Stir-Fry (recipe), 210–11
Sinclair, David, 66
Single-Leg Bent-Over Row (workout), 265
Sirtuin, 67
Size
clothing, 139–41
waist, 139
Skin, 5
autophagy and health of, 115–18
dermis, 116–17
epidermis, 115–16
hypodermis (subcutaneous layer), 117
Skin care, 111–30
Accelerated Agers and, 112
nutritional complex, 118–19
topical applications, 119–23, 124
youth boosting treatments, 125–30
benefits of, 91
and chronotype, 92–96
customizing your, 99–104, 133–34
of Hummingbirds, 97, 99, 101–2
importance of, 91–92
lack of, 17
preparing yourself for, 104–7
problems with, 107–9
quality of, 7
three B’s of better, 110
Sleep deprivation, 90
Sleep Health Foundation, 17
Slow-Roasted Cherry Tomatoes (recipe), 242
SLS (sodium lauryl sulfate), 114
Small changes big results from, 30–33
Smoke, cigarette, 17
Smoke point, 149
Soaking (of seeds), 156
Sodium lauryl sulfate (SLS), 114
Soulcycle, 85
Southwest Medical Center, 21
Soybean oil, 153
Spaghetti Squash (recipe), 238–39
Spermidine, 56–57
Spices, 158–59
Spinach, Bacon, and Goat Chess Egg Muffins (recipe), 192
Sports massage, 127
Sprouting, 156–57
Squalene, 152
Squat to Overhead Press (workout), 264
Statin therapy, 71
Steak Power Bowls (recipe), 209
Steaming, 146
Steiner, Rudolf, xvi
Step-Up with Bicep Curl (workout), 265
Strawberry Coconut Balls (recipe), 245
acute vs. chronic, 76
Subcutaneous layer (hypodermis), 117
Sucrose, 58
Sugar binding, 68
Sulfate, 107
Sumo Deadlift High Pull (workout), 266
Sun-Dried Tomato and Olive Spread (recipe), 251
Sun exposure, excessive, 17
Superfood BLT Bowls (recipe), 206
Super Larks, 98–104
Supplements, 182
Swedish massage, 126
Swiss Chard, Tomato, and Onion Egg Muffins (recipe), 198
Taco Bowl Salad (recipe), 230
Target heart rate, 84
Taste, of oils, 150–51
Tea seed oil, 151–52
Telomeres, 72
Therapies, youth boosting, 125–27
Thermogenesis, 70
Timing, 34–36
caffeine, 123–24
ceramides, 119–20
Powerphenols, 122–23
trehalose, 121
Toxic waste, 77
Toxins
aging and accumulation of, 20–21
Trans fats, 47
Tricep Kick-Backs (workout), 270
Trigger-point massage, 127
Triterpenoids, 152
Turkey Lettuce Wrap (recipe), 204
Turkey Veggie Casserole (recipe), 218–19
University of California, San Francisco, 17
University of Florida, 19
University of New Mexico, 86
University of Pittsburgh Medical Center, 47
University of Southern California, 42
University of Texas, 21
University of Texas Southwestern Medical Center, 77
Unmask Your Glow (DIY treatment), 120
Unrefined oils, 153
Unsaturated fats, 150
Upright Row Holding Dumbbells (workout), 268
UV light/radiation, 17, 112, 113, 116
Vegetables, organic, 64
Veggie Kebabs (recipe), 240–41
Veggie Roast (recipe), 225
VISIA facial imaging system, 6, 119
Vitamin C, 56
Vitamin D, 56
Vitamin E, 56
Vitamin K2, 56
Vitamins, 40
Vogue, 98
V Ups (workout), 263
Waist size, 139
Walnut oil, 154–55
Wang, Richard, 117–18
Warrior I + Upright Row Holding Dumbbells (workout), 268
Warrior II + Bicep Curl (workout), 269
Warrior III + Tricep Kick-Backs (workout), 270
Wellness Shield, 65
West, Mae, 1
White fat (white fat cells), 69, 117
Wider, Jennifer, 107
Wild Salmon with Mixed Herbed Butter (recipe), 214
Wine, red, xix
Wintour, Anna, 98
Work, 109
Burpees, 261
High-Intensity Interval Training, 259
High Knees, 263
High to Low Plank Holds, 258
Jumping Lunges, 262
Jump Squats, 259
Mountain Climbers, 262
Mountain Pose + Lunge, 267
Plank Extension with Weights, 270
Resistance Exercise Training, 264–71
Shoulder Tap Push-Ups, 266
Single-Leg Bent-Over Row, 265
Squat to Overhead Press, 264
Step-Up with Bicep Curl, 265
Sumo Deadlift High Pull, 266
V Ups, 263
Warrior I + Upright Row Holding Dumbbells, 268
Warrior II + Bicep Curl, 269
Warrior III + Tricep Kick-Backs, 270
The Wrinkle Cure (Perricone), 115
Yoga, 86
Youth span, 2–4