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ISBN 10: 1649631804
ISBN 13: 9781649631800
Author: Avanti Kumar Singh
A powerful formula that brings together ancient Ayurvedic wisdom with modern science to live more vibrantly as we age
“This book is an essential read for anyone seeking to age with vitality.” —Mark Hyman, MD, New York Times bestselling author of Young Forever
Esteemed Ayurvedic practitioner Dr. Avanti Kumar-Singh invites us to reframe our approach to aging through The Longevity Formula—boosting longevity by reducing inflammation and increasing cellular repair. This approach to increasing our health span isn’t complicated, and it doesn’t require expensive tests or procedures. Instead, it offers simple, science-backed practices based in the time-honored tradition of Ayurveda.
Dr. Kumar-Singh has experienced the power of these practices herself. During her successful career as an emergency room doctor, she suffered a health crisis that Western medicine couldn’t fully resolve. In her search for answers, she returned to Ayurveda, the healing tradition of her South Asian roots. Ayurveda is a holistic system that shows us how to live in harmony with nature, with its daily and seasonal rhythms. It’s complementary with Western medicine, and it honors aging as a time of vitality and wisdom. Dr. Kumar-Singh offers an accessible introduction to Ayurveda and how it supports the mechanisms of aging. Throughout the book, she shares accessible yet potent practices that will help you:
• Replenish your tissues to support memory and mood, reduce chronic pain, and strengthen muscle and bone
• Remove toxins that contribute to chronic disease through simple daily routines
• Add and move prana (energy or life force) through breathing and movement
• Sync with nature to understand your body’s clock and how it supports your sleep, eating, and exercise
• Feed your system, nourishing not only your body but also your mind and soul
These practices don’t require complicated equipment, expensive ingredients, or prior experience with Ayurveda. As Dr. Kumar-Singh writes, “The essence of Ayurveda is that we are not separate from nature. When we live in harmony with nature, we have optimal and vibrant health.” With this fundamental principle, she shows us how to build gradual and sustainable habits to support our physical, emotional, and spiritual health as we age.
Part 1: What Is Longevity?
Chapter 1: The Longevity Formula
Support Cellular Repair
Regulate Inflammation
The Optimizing Health Pyramid
Chapter 2: Mechanisms of Aging
Aging in the West Versus the East
How Do We Age?
Putting the Brakes on Aging
The Mechanisms of Physiological Aging
Chapter 3: Your Tissues Are the Issue
Moving Through Three Seasons of Life
The Seven Tissues
Tissue Depletion Causes Aging
Tissues Are the Bridge
The Direction Determines the Approach
What’s the Root Cause?
Rasa Dhātu: The Lymph Tissue
Rakta Dhātu: The Blood Tissue
Māmsa Dhātu: The Muscle Tissue
Meda Dhātu: The Fat Tissue
Asthi Dhātu: The Bone Tissue
Majjā Dhātu: The Nerve Tissue
Shukra/Ārtava Dhātu: The Reproductive Tissue
Chapter 4: Replenish Your Tissues
Memory and Mood
Replenish the Nerve Tissue
Movement and Pain
Replenish the Muscle Tissue
Replenish the Bone Tissue
Energy and Sexual Function
Replenish the Lymph Tissue
Replenish the Reproductive Tissue
Senses and Skin
Replenish the Blood Tissue
Replenish the Fat Tissue
Part 2: The Longevity Practices
Chapter 5: Remove Toxins
Rinse It Out
Practice: Rinse Your Eyes
Practice: Scrape Your Tongue
Practice: Flush Your Nasal Passages
Practice: Dry-Massage Your Skin
Practice: Replenish Now
Empty It Out
Practice: Eliminate Your Bowels
Practice: Replenish Now
Clear It Out
Practice: Meditate
Practice: Replenish Now
Chapter 6: Add Prana
Add Water
Practice: Sip Warm Water All Day
Practice: Replenish Now
Add Air
Practice: Breathe with Conscious Awareness
Practice: Replenish Now
Add Sun
Practice: View the Morning Sun When You Wake Up
Practice: Replenish Now
Chapter 7: Move Prana
Energy Is the Blueprint
Move the Breath
Practice: Do Alternate Nostril Breathing
Practice: Replenish Now
Move the Muscles
Practice: Do Ten Yoga Postures
Practice: Replenish Now
Move the Emotions
Practice: Do a Chakra Mantra Meditation
Practice: Replenish Now
Chapter 8: Sync with Nature
Timing Is Everything
Sync Your Sleep
Practice: Go to Bed by 10 pm
Practice: Replenish Now
Sync Your Meals
Practice: Eat Your Largest Meal at Lunch
Practice: Replenish Now
Sync Your Movement
Practice: Move Your Body and Mind Before 4 pm
Practice: Replenish Now
Chapter 9: Feed the System
You Are What You Digest
Feed the Body
Practice: Fast Overnight for Twelve to Sixteen Hours
Practice: Replenish Now
Feed the Mind
Practice: Learn Something New Every Day for Fifteen to Thirty Minutes
Practice: Replenish Now
Feed the Soul
Practice: Connect Every Day—to People, Purpose, and the Divine
Practice: Replenish Now
Conclusion: Ayurveda Is Protective
Acknowledgments
Glossary
Notes
Index
About the Author
About Sounds True
Copyright Page
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Tags: Avanti Kumar Singh, Longevity, Formula
