prolog.
Natural Volatility and the Anchor to Return to: Don't Misunderstand the End and the Means

PART 1 Understanding Aging: Focus on "Healthy," Not "Long"

Who is 'old'? - Numerical age is meaningless.
Biologically, who is old? Socially, who is old? So, who is old?
Conditions of Aging_Aging is the result of the life I have lived.
What exactly is aging? | Key characteristics of aging | Understanding the characteristics of aging is crucial | The consequences of aging, which add up to a mountain.
Biological Age and Healthspan: How You Age Matters
Biological Age and Frailty Index | Function Reflects the Degree of Aging | Frailty Determines the Direction of Life | Healthy Life Expectancy is More Important Than Lifespan | What Does It Mean to Age Well?
Tangled Threads_Stay Away from the Vicious Cycle of Aging
The Vicious Cycle of Aging | Finding, Organizing, and Unraveling | Understanding Geriatric Syndromes
The Accelerator of Aging: The Speed ​​of Aging Depends on Your Lifestyle
The Discovery of the Aging Clock | Accelerated and Decelerated Aging | The Rate of Aging Depends on Your Lifestyle
The answer to slow aging: timely efforts are necessary.
Different stages of life require different efforts.
PLUS PAGE How do people age?
PLUS PAGE Am I shortening my lifespan?

PART 2 Eating Efficiently: You Are What You Eat. Now, Focus on Quality Over Quantity.

The Truth About Three Meals_Eat Strategically
What are my three meals a day? | Changing just what you eat can change your life.
Set meal goals: Fairytale and Fairytale meals
Choose a diet that suits your goals
3D Fasting Step 1: Eliminate Fast and Harmful Carbs
The Ripple Effects of Simple Sugars and Refined Grains | If You Must Eat Them | Eliminating Them: Creating a Virtuous Cycle
3D Fasting Step 2: Limit Your Eating Time
What Time-Restricted Diet Is Right for Me? | Who Isn't a Time-Restricted Diet Suitable for?
3-Dimensional Fasting Step 3: Consume the Calories That Fit Your Body
Calculating Your Body's Calorie Needs | A Tower Built with Effort Won't Collapse
Remember the MIND Diet: A Longevity Diet That Delays Aging
What is a MIND meal?｜Mind meals in Korean cuisine
The Pitfalls of Protein Intake: Don't Obsess Over Protein Products
The Truth About Protein Intake and Muscle Mass | Which Protein Should You Choose?
Should I Take Supplements? Don't Try to Fill Your Deficiency with Supplements
What's really lacking is something else｜Are the nutritional supplements I'm taking really that bad?
Poisonous vs. Medicinal: List the medications you're taking.
Poisonous Medicine | Be Your Own Doctor
PLUS PAGE Is it okay to drink coffee out of habit?

PART 3: Getting the Move Right: Start Muscle Tech for the Next 50 Years

Walking alone can cure illnesses. Find opportunities to walk in your daily life.
How far should I walk? | Excuses for not having time to walk
I got sick just from walking? _Get your body ready to walk properly first.
Walking like that is useless｜Building a body that can walk properly｜What about walking barefoot?
Good posture creates a healthy body. Fix your sitting posture right now.
Why You Need to Fix Your Posture Now | How to Sit and Stand Correctly
Flexible body, natural movement - learn what works for you and make it a routine.
The Vicious Cycle of Inflexibility | Effective Ways to Increase Flexibility
Muscle health that determines the next 50 years: Start doing 15 minutes of strength training a day.
Strength training is not an option, it's a necessity.｜How to get more effective workout results
Two Must-Have Muscle Exercises: Focus on Your Core and Glutes
6 Core Exercises | 5 Glute Exercises
Muscle Techniques for Everyday Life_Enjoy a Life of Movement
How to Become a 'Movement Person'
PLUS PAGE Small Questions About AgingⅠ

PART 4 ​​KEEPING YOUR BRAIN HEALTHY: UNDERSTANDING THE BRAIN-BODY CONNECTION, FROM BREATHING TO STRESS MANAGEMENT

The vague fear of dementia: Make a complete change to your lifestyle.
The Dark Side of 'Brain Supplements' and 'Dementia Drugs' | Dementia Prevention Drugs That Don't Cost Any Money and Have No Side Effects
Sleep is the prerequisite for all endeavors - Find the amount of sleep you need.
What Happens When You Sleep Less | Lifestyle Habits for Better Sleep
Stress Accelerates Aging: Manage It with Mindfulness Meditation
Chronic Stress and Accelerated Aging | Stress Management
Breathing techniques that relax the body and mind: Breathe slowly and deeply.
7 Breathing Techniques to Practice in Your Daily Life
Cognitive Reserve: Preventing Dementia: Let Go of the Familiar and Seek New Stimuli
How to save cognitive reserve
The Power of Interpersonal Relationships: Build 'Quality Social Relationships'
Social Relationships on SNS | The Power of Quality Social Relationships | A Life of Constant Social Engagement
PLUS PAGE Small Questions About Aging II

Epilogue.
How much is your year?

"Why do some people age quickly and others slowly?" [You Quiz on the Block], [Sebashi] Hot topic,
Professor Jeong Hee-won of the Department of Geriatrics at Seoul Asan Medical Center speaks
22 Lifestyle Habits for Slower Aging and Healthy Old Age

I hope everyone has a healthy and energetic old age.
I want to age slowly.
However, many people make the wrong efforts to harm their health or make themselves sick by applying one-size-fits-all health methods that do not suit their bodies.


In the books he has written, the author has discussed various aspects of aging and the broad framework of health, but has not addressed specific lifestyle habits.
Because I thought there was already enough good information.
However, I wrote this book out of regret after meeting many people who are harming their health due to poor health management both inside and outside the clinic, people who are experiencing more severe aging than their peers, and people who are suffering from various chronic diseases due to accelerated aging.

This book contains practical advice and strategies for effectively managing the inherent capabilities described in the previous two books to delay aging and age healthily.
Curing accelerated aging doesn't cost a lot of money and can be easily achieved by anyone through lifestyle changes.
We present 22 health strategies you can apply immediately in your daily life, organized under three themes: eating efficiently, moving properly, and maintaining a healthy brain.
In addition, it is packed with practical information, including a wealth of experience and cases from his practice as a geriatrician, and even small questions about aging.


The answer to slow aging is already hidden within our lives.
This book will serve as a guide to leading an active and independent life for those in their 40s and 50s as they prepare for the next 30 years.

I eat everything that is good for my body, walk barefoot, and even go hiking on weekends.
Why does my body feel heavier and I can't digest food?

Your diet and exercise routine are flawed! If you have any of these symptoms, read this book immediately.

Even though I eat healthy meals like brown rice and chicken breast, my blood sugar levels do not improve.
Even if I take V protein supplements, my muscles don't increase.
V I walk 20,000 steps a day, but I don't lose weight.
V No matter how much strength training I do, my strength doesn't increase.
V I feel like my head is foggy and my memory is deteriorating rapidly.

Diet, exercise, and brain care to put the brakes on aging
This way, you can live up to 20 years healthier than your peers!

Eating Efficiently: Focus on Quality Over Quantity

V Set a goal for your meal
Low-carb, low-fat, high-protein diets aren't for everyone.
We guide you through setting your own eating goals, whether it's a weight loss diet, a body composition transformation diet, or a weight and muscle gain diet.

V: Gradually switch to the '3-dimensional fasting'
'3D fasting' is an effective way to prevent accelerated aging and delay aging.
Anyone can easily control their weight and prevent yo-yoing by following the steps sequentially.
We introduce the practice methods for each step in detail.

Remember the V MIND meal
The MIND diet delays aging and prevents cognitive decline in the brain.
It covers everything from how much of which foods to eat and which foods to avoid, how to compose a meal, and how to apply it to Korean food.

Getting the Move Right: Get Started with Muscle Tech

V First, build a body that can walk properly.
Many people get sick after walking because they walk in the wrong way and with the wrong posture.
We introduce the correct posture and method for walking properly, as well as muscle strengthening methods for doing so.


V Fix your sitting posture right now.
While bad posture can lead to a vicious cycle of illness, good posture affects not only the musculoskeletal system but also the entire body and mind.
It provides detailed instructions on how to sit and stand correctly, along with incorrect examples.


Focus on your V-core and glutes
The most important muscles to take care of for quality of life in old age are the core and gluteal muscles.
Here are six core exercises and five glute exercises you can do every day.


Protecting Your Brain's Health: Understanding the Brain-Body Connection

V Find out how much sleep you need
If you don't get enough sleep, you won't be able to build muscle even if you exercise, and you won't be able to control your appetite even if you diet.
Everyone has different genetic sleep needs.
We guide you to find the right amount of sleep for you.

V Manage stress with meditation and breathing
Stress itself is an accelerator of aging, and it activates internal and environmental factors that cause accelerated aging.
We introduce seven breathing techniques to help you manage overall stress in your daily life and relax your body and mind.

V Let go of what's familiar and seek out new stimulation.
Similar to the body's muscle strength, the brain has a 'cognitive reserve'.
If you have high cognitive reserve, you won't get dementia even if your brain function declines as you age.
We introduce various activities that increase cognitive reserve.