Hundred

Honest answers about living longer and staying healthy, one page at a time

How much of a long life comes down to your genes? Is it too late to start exercising at 70? Are vitamin D, fish oil, and fasting worth it? Can a test really tell your biological age? Hundred answers questions like these in plain English and shows you the research behind every answer.

The book brings together 100 research findings, one to a page. Most pages end with a step you can take today. And every important claim carries a grade from A (established) to D (speculation), so you can see at a glance how solid the evidence is.

What's inside

• Reaching 100: how much is in your genes, why America is falling behind on life expectancy, and five habits linked to 12 to 14 more years of life
• Staying Active: why about 7,000 steps a day gets you most of the benefit, what just 75 minutes of exercise a week is worth, and how practicing your balance cuts falls
• Food and Drink: the Mediterranean diet, protein as you age, coffee, fasting, ultra-processed foods, and why a glass of red wine is not medicine
• Sleep and the Mind: why steady sleep beats long sleep, plus daylight, snoring, depression, and optimism
• People and Purpose: friendship, loneliness, volunteering, faith, and the move into retirement
• The Brain: what's linked to the risk of dementia, from hearing and vision to the shingles vaccine
• Heart Health and Smoking: quitting at any age, blood pressure, LDL cholesterol, statins, and weight-loss shots
• Prevention That Works: which cancer screenings are worth it, the vaccines that matter in the second half of life, and the limits of a general checkup
• Staying Safe: heat waves, air pollution, falls, medications, strong bones, and what to do in an emergency
• Hype and Hope: supplements, biological age tests, full-body MRIs, and one man's costly fight against aging

Each part opens with someone who reached a very old age. Jeanne Calment lived to 122. Robert Marchand rode 14 miles in an hour at 105. Kirk Douglas quit smoking with a trick his father taught him. The book is candid about what their lives prove, and what they don't.

No hype, nothing to sell

Longevity has become big business, and tests, supplements, and programs promise a lot. Hundred separates what's backed by solid evidence from what isn't, and where the evidence is thin, it says so. Every statement has a source and has been checked against it. The book has no supplement, test, or program to sell you, and it recommends no brands. Instead, it shows you the simple things that matter most in large studies, then ranks them so you know where to start. Each part closes with what counts at 30, 50, 70, and 90.

A gift that says, "I want you to live to 100"

Give it to a parent or grandparent for a milestone birthday, a retirement, or the holidays-or keep a copy for yourself. A dedication page leaves room for a personal note. Pages at the back let you write down your own plan and keep track of your numbers, from blood pressure to daily steps. You don't need a science background. Technical terms are explained as they come up, and there's a glossary, too.

At a glance

• 100 findings in ten parts, one to a page
• More than 300 sources, cited throughout
• Full color, with 11 watercolor-style illustrations
• Read it front to back, or open it anywhere
• Current as of November 2026

This book is not a substitute for medical advice. Its "Talk to Your Doctor" boxes suggest what to ask at your next appointment.