b'B ookR eviewBY DONALD A. CARROLL, OD, NTPYounger YouReduce Your Bio Age and Live Longer, BetterBy Dr. Kara N. Fitzgerald, ND, IFMCP T hisisoneofthemostclearlydrink.has put together the best (ISBN-10: 0306924838; ISBN-13: 978-0306924835; Hachette Go; 2022, hardcover, 512 pages; $19.89)written health books I have everDr. Fitzgerald read and one I now recommendprogram I have seen so far. She first starts to all of my patients. It is basedwith information on the nutrient superstars upon a rigorous clinical trial that erasedof DNA methylation: folate, Vitamin B12, three years from a subjects age in just eightbetaine, choline, EGCG, curcumin, rosma-weeks. The basis for this decrease in biolog- rinic acid, quercetin, and some of the foods ical age is understanding the importance ofthat contain them: liver, chickpeas, beans, DNA methylation and how it optimizes thefish, beets, spinach, quinoa, egg yolks, len-epigeneticexpressionprimarilythroughtils, green tea, turmeric, rosemary, apples, the foods we eat. The author, Dr. Kara Fitz- onions, berries, broccoli, and capers. Then gerald, explains that methylation is the ad- sheprovidesguidelinesonhowtoadd dition and removal of methyl groups fromthese foods in our diet each day. She also one molecule to another. This elementalgives us a 2-week meal plan on how to in-biochemical process happens throughoutcorporate the whole protocol into our life.the body. DNA methylation refers specifi- I have found that the biggest barrier for cally to the addition and removal of methylpeople who want to apply a new diet is groups to and from strands of our DNA.that change can be exceedingly difficult for The authors lifestyle programwhichsome and they simply do not want to give mostly involves a healthy dietshows howup their typical American meat-and-pota-we can actually get younger and healthiertoes diet. If they would just try something by focusing on eating the simple, everydaynew, they could find that it tastes just asEachday:oneservingoffermented superfoods we all know are good for us.good or better. This book has some excep- foodsWhile methylation has been written andtionally good recipes to help with this habitEach day: half your body weight in fluid talked about for several years now in arti- change. ounces of water, tea, or seltzercles, books, and other media, I have foundHere is the basic nutritional componentEach week: three servings of liverthis exposition on the subject to be the mostof the Younger You Intensive: Each week: 5-10 eggs (free-range, or-practical. ganic)Dr. Fitzgerald has been using this pro- Each day: two cups of dark leafy greensgram with her patients for many years andEach day: two cups of cruciferous veg- The author also presents her Younger You decided to put the study together to proveetables daily meal plan, which may slow down the the superior results she has been having. IEach day: three cups of additional color- rate of aging but not necessarily reverse was particularly interested in seeing whatful vegetables it. This plan is the same but only with five foods she found to be so good. She uses theEach day: 1-2 medium beets cups of vegetables instead of the seven cups foods that have been shown to give a con- Each day:cup of pumpkin seeds andof the Younger You Intensive.sistently positive impact on DNA methyl-cup of sunflower seeds If people sign up for her program, then ation. Each day: two plus servings of DNAthey can experience the same program as I am convinced that the key to overcom- methylation adaptogens was used in the study, including the genetic ing any disease or health issue is in diet,Each day: 3-ounce servings of lean an- tests to determine if one is getting younger lifestyle, and supplements. This book getsimal protein; if vegetarian, then eat le- too. It also includes the same supplements right to the crux of the matter. We need togumes that are consumed in the program (probiot-simply re-organize our life so that we canEach day: five tablespoons of healthyics and a green powder). I enjoy the green prioritize for health the foods we eat andfats powder so much that I put it in my water 30 H ealtHF reedomN ews /s priNg2022'