The Healthy Hundred

Foreword by Eddie McGuire xiii

About the author xix

Acknowledgements xxi

Introduction xxiii

Part I: Taking a Pulse Check on Aging and Good Health 1

1 Moving from aging to healthspan 3

2 Your health: Whose responsibility is it? 13

Part II: Monitoring Your Health 21

3 Key medical conditions to understand -- and avoid 23

4 Health issues for men and women 49

5 Checking your health -- the why, how and when 67

Part III: 100 Ways to Improve Your Healthspan 77

6 Exercise 79

Exercise -- the most important medicine you can take 79

#1 Learn how exercise works to improve health 81

#2 Use exercise as the ultimate health supplement 83

#3 Work out if you need medical screening 84

#4 Seek advice on planning your best exercise program 87

#5 Know how to start an exercise program 88

#6 Understand what motivates you to improve your fitness 92

#7 Know your limits and keep exercise safe 94

#8 Find time for exercise 95

#9 Don't let excuses get in your way 97

#10 Start with small changes for big gains 99

#11 Take some time for recovery 100

#12 Prepare your workout clothes the night before 101

#13 Increase your walking speed 103

#14 Get those steps in 104

#15 Boost your mitochondria 105

#16 Increase your NAD 108

#17 Increase your lifespan -- and healthspan -- with exercise 109

7 Nutrition 113

Food -- a critical component of healthy living 114

#18 Focus on your gut health 114

#19 Know the fuel your body needs 117

#20 Balance your food intake for body and brain 118

#21 Choose foods that are best for your brain and body 120

#22 Avoid processed foods 125

#23 Focus on good carbohydrates 126

#24 Build and repair with protein 127

#25 Know your good fats and bad fats 128

#26 Cut your sugar 130

#27 Eat some chocolate! 133

#28 Use salt sparingly 135

Good fluid intake and hydration 137

#29 Appreciate water -- understand why you need it and how much 137

#30 Enhance performance with milk 140

#31 Boost your heart health with moderate coffee consumption 143

#32 Enjoy a cup of tea 148

#33 Watch your alcohol consumption 150

Your diet and you 151

#34 Aim for a healthy, sustainable weight 152

#35 Take some tips from the Mediterranean diet 153

#36 Pursue your (nutrition) rainbow 157

#37 Benefit from fasting and timed eating 161

#38 Snack well 163

#39 Reduce your inflammation 164

#40 Consider supplements -- maybe 166

#41 Understand food labelling 171

#42 Masticate more -- and slowly 172

8 Habits 175

Look after yourself with everyday simple actions 175

#43 Make sure you get enough sleep 176

#44 Focus on your sleep hygiene 180

#45 Watch out for sleep deficit and sleep deprivation 181

#46 Monitor your sleep 182

#47 Avoid sleep disorders 182

#48 Dream sweetly 187

#49 Get your daily DOSE of happy hormones 190

#50 Breathe easy 196

#51 Quit smoking -- right now! 198

#52 Protect your skin -- health is more than skin deep 201

Use it, train it, nourish it -- or lose it 203

#53 Get moving every day -- incidental activity 204

#54 Stand up for yourself 205

#55 Take the stairs 207

#56 Adjust your parking habits 208

#57 Own a dog! 209

#58 Look after your joints -- they keep you moving 212

#59 Get treated for osteoarthritis pain 216

#60 Set an exercise challenge 220

#61 Find your preferred cardio option 222

#62 Chill out with cold immersion 223

Working out where you are in life 225

#63 Understand why postcodes matter 226

#64 Live near a defibrillator 227

#65 Minimise jet lag 228

#66 Get a dose of sunshine -- but stay sun smart 230

#67 Be beside the seaside -- or any good view 232

#68 Keep up to date with your vaccinations 233

#69 Know your family history 235

9 Mindset 239

Focus on yourself -- and nurture others 239

#70 Manage your stress 240

#71 Recognise and avoid burnout 247

#72 Build your willpower (and avoid the 'won't power') 249

#73 Don't be too hard on yourself 251

#74 Think like a child 252

#75 Practise gratefulness 254

#76 Be selfish -- it's not always a bad choice! 255

#77 Never stop learning 257

#78 Set your goals 258

#79 Pay attention to the detail 260

#80 Avoid procrastination 262

#81 Learn the value of solitude 264

#82 Practise compassion 265

#83 Seek out mentors 266

#84 Scrutinise expert opinion 271

#85 Get a good financial planner 274

#86 Pick your battles 276

#87 Learn to adapt 278

#88 Know it's never too early to start -- or too late 280

#89 Keep everything in moderation 283

10 Connection 285

The importance of family, friendship and community 285

#90 Get married! 286

#91 Enjoy a healthy sex life 288

#92 Instil healthy habits in your children 291

#93 Keep in mind that laughter really is medicinal 295

#94 Take advantage of the benefits of drinking wine 297

#95 Have a hobby 302

#96 Listen to whatever is music to your ears 304

#97 Plan a holiday 305

#98 Enjoy the perfect holiday with the seven Ss 307

#99 Have a workout buddy 314

#100 Never judge a book by its cover 315

Conclusion: What now? 319

Index 325

Dr Peter Larkins embodies a lifelong commitment to health and fitness, honed through a remarkable journey as an international athlete, Olympian, media commentator and renowned medical specialist. With unparalleled insight into peak performance, he now dedicates his expertise to guiding individuals of all ages toward their healthiest selves.