Table Of ContentTable of Contents
Title Page
Acknowledgments
How to Use This Book
Introduction
Chapter 1
The Quantum Possibilities
In the Language of Spirit
The Window to Renewal
The Science of Aging
Research into Aging
Restoring Your Life Energy
Chapter 2
Change Your Perception of Aging
SETTING YOUR BIOSTAT
Change Your Perception of Time
ACCESSING THE NONCHANGING FACTOR
Change Your Perception of Your Body
The Body of Energy, Transformation, and Intelligence
EXERCISE—YOUR BODY OF LIGHT
PERCEIVING YOUR LIGHT BODY
Chapter 3
The Restful Awareness Response
Restful Sleep
PREPARING FOR RESTFUL SLEEP
Harmonize Your Biological Rhythms with the Rhythms of Nature
Chapter 4
Making Sense of Taste
SWEET
SOUR
SALTY
PUNGENT
BITTER
ASTRINGENT
Delicious and Nutritious
Optimizing Digestion
EATING AWARENESS TECHNIQUES
Eating as Celebration
Chapter 5
Vitamins—The Vital Nutrients
Water-Soluble Vitamins
Fat-Soluble Vitamins
Nutrients as Medicines
NOURISHING YOUR HEART
KEEPING AWAY CANCER
NUTRIENTS AND MEMORY
HEALTHY JOINT NUTRITION
THE NUTRIENTS OF IMMUNITY
Nutrients on the Horizon
S-ADENOSYL-METHIONINE (SAME)
GROWTH HORMONE
DEHYDROEPIANDROSTERONE (DHEA)
PHENOLIC COMPOUNDS
Our Daily Vitamin Recommendations
Nutrient Ritual
Chapter 6
Breathing Integration
ENERGIZING BREATH
SOOTHING BREATH
RELAXING BREATH
Mind/Body Movement
REVERSAL-OF-AGING YOGA
REVERSAL-OF-AGING TAI CHI AND QIGONG
CONSCIOUSNESS IN MOTION
MIND/BODY COMMUNICATION
Chapter 7
Total Fitness
Flexibility
Building Strength
The Basic Seven
Circulating the Life Force
CALCULATING YOUR TARGET EXERCISE LEVEL
Exercise on the Road
Staying Active
Chapter 8
Relinquishing Toxic Substances
THE INTENTION TO DETOXIFY
PRACTICE MINDFULNESS
SYSTEMICALLY DETOXIFY
REJUVENATION
WATER—NATURE’S PURIFIER
ELIMINATE TOXIC FOODS
RELEASE TOXIC EMOTIONS
Transform or Release Toxic Relationships
MEETING YOUR NEEDS
THE DIALOGUE OF NEEDS
Release Toxic Work
Reversing the Appearance of Aging
PURIFY
REVITALIZE
REPLENISH
SUN PROTECTION
Chapter 9
Flexibility
PRESENT-MOMENT AWARENESS
FORGIVENESS
BREAKING HABITUAL PATTERNS
Creativity
TAKING A CREATIVE LEAP
OPPORTUNITIES FOR CREATIVITY
Chapter 10
What Is Love?
Personal Love as Concentrated Universal Love
Communicating Love
Love, Sex, and Spirit
SEXUAL VITALITY
FOR PLAY
RITUAL
COMMUNICATION
FINESSE
Ojas—the Essence of Love
Nutrition for Ojas
HERBS AND OJAS
The Soul of Love
Chapter 11
A Youthful Mind
ENTHUSIASM
SPONTANEITY
FLUIDITY AND ADAPTABILITY
YOUR QUANTUM MIND
NOURISHING YOUR BODY/MIND THROUGH THE FIVE SENSES
EXPAND YOUR IMAGINATION
MULTISENSORY IMAGINATION
Learning and Growing
Playfulness, Lightheartedness, and Laughter
Epilogue
Grow Younger, Live Longer Recipes
Appendix
References
About the Author
Copyright Page
The information presented in this book is intended to help improve your overall well-
being. It is not a substitute for appropriate medical care. If you are facing a specific
medical condition, be sure to discuss any lifestyle changes with your health-care
provider.
Acknowledgments
There are many souls contributing to the collective dream that is transforming our
vision of health, aging, and life itself. To each of you who remind us on a regular basis
of our essential purpose and meaning, we thank you from the depths of our being.
In particular we wish to acknowledge: Carolyn Rangel, Nan Johnson, Jennifer Pugh,
Nicolette Martin, Jenny Hatheway, Roger Gabriel, Dennis Sugioka, Jude Hedlund, Sara
Kelly, Veronique Franceus, Brent Becvar, Chantal Kovatch, Debbie Myers, and the
team of immeasurably nurturing and talented people at the Chopra Center for Well
Being and MyPotential.
Leanne Backer, for developing our age-reversing menu and for her power to
transform love into food.
Peter Guzzardi, our beloved editor, who continuously encourages us to push the
envelope.
We would also like to acknowledge the love and support of our families, which
enable us to do our work: Rita Chopra, Mallika Chopra, Sumant Mandal, Gautam
Chopra, Pamela Simon, Max Simon, and Sara Simon.
Introduction
In 1993, the first edition of Ageless Body, Timeless Mind: The Quantum Alternative to
Growing Old was released. The essential message of the book was that the human body
is not a piece of biological machinery that deteriorates steadily and inexorably over
time. Rather, human beings are magnificently organized networks of energy,
information, and intelligence in dynamic exchange with their environment, fully
capable of transformation and renewal. Since the publication of Ageless Body, Timeless
Mind, thousands of patients at the Chopra Center for Well Being have experienced
profound changes in the quality of their lives by applying the principles presented in
that book, which at this writing is in its eleventh printing. According to many readers
and literary critics, Ageless Body, Timeless Mind remains a classic, consciousness-based
approach to the reversal of aging.
Grow Younger, Live Longer: 10 Steps to Reverse Aging extends this consciousness-
based approach and includes ten practical steps that can become habit-forming,
enabling you to reset your Biostat (your biological, or functional, age) up to fifteen
years younger than your chronological age. We have intentionally made this new book
simple and practical, so you can begin implementing these approaches right away. By
integrating these insights and practices into your lifestyle, you will notice immediate
improvements in your physical and emotional well-being. As you begin to reverse your
biological age, you will reclaim the ability to tap into your inner reservoir of unlimited
energy, creativity, and vitality. You will feel younger and you will function like a much
younger person, too.
Our generation has been celebrated for its willingness to challenge the prevailing
assumptions of society. Rather than viewing the second half of life as a time of
progressive deterioration in body and mind, we see aging as an opportunity for greater
wisdom, love, creativity, meaning, joy, and increased mental and physical capacity.
More people than ever before are living into their eighties, nineties, and beyond with
sound bodies and clear minds.
This book is designed as a manual for renewal. Three very practical
recommendations are suggested for each of the ten steps. Each week we encourage you
to implement the action steps so that by the end of ten weeks you are taking full
advantage of all the resources available to you. Although awareness is the essential first
step in any transformation, unfortunately, reading this book is not enough for you to
begin reversing the aging process—you have to actually executethe recommendations
on a daily basis in order to reap the benefits of this program.
