Living longer and healthier: where do you start changing habits? Chapter 12, The Age of System Restoration

What is happening in the world: beauty, fitness and medicine merge into longevity

The author sees three movements at once. Beauty, fitness, daily habits and medicine are merging; health care is moving out of the clinic and into everyday life through wearables and AI; and the goal is shifting from treating symptoms to extending healthspan. In 2025 L'Oréal partnered with an epigenetic testing company to measure biological age, while hospitals such as Cleveland Clinic and Mayo Clinic expanded into prevention and healthspan programmes. The industry calls 2025 the year longevity went mainstream.

What drives it, he argues, is not a new machine but a new kind of person: patients who read their own data, study their condition and arrive with questions. In Korea, inside a national insurance system, he expects this shift to arrive later than in the US and Europe.

Where BAHI stands today: research in progress

The chapter draws a clear line. BAHI is not a finished treatment. It is an approach whose clinical observation and research are still under way, not yet settled by large randomised controlled trials, and the synergy hypothesis behind combining circulation, antioxidant, hormone and immune care has not been properly tested.

One strand of that research is described: follow-up work on a signal seen in a whole-body PBM pilot study in Parkinson's disease (NCT07271927), through a placebo-controlled animal study and a pragmatic clinical design prepared with university hospitals and day-care centres. In the author's words, everything is still in progress.

A three-month BAHI roadmap

Changing a habit, and keeping it, is the hardest thing in daily life, so the book offers a three-month map instead of a resolution. Month one clears away broken habits, month two rebuilds, month three steadies and measures. Swap seed oils for olive oil or butter and cut sugary drinks, refined carbohydrates and processed food; walk 30 minutes a day, then add light strength work and later flexibility and balance; fix bed and wake times and dim screens at night. Record blood pressure, weight, waist, fasting glucose and sleep, and compare before and after.

The book is explicit that this is one example, not a standard prescription, and that anyone applying it should adjust it with a professional.

Better habits: food, movement, sleep and stress

Food comes down to one swap (stable fats instead of seed oils), one cut (refined carbohydrates and sugary drinks) and one addition (protein, vegetables and fermented food). Two kinds of exercise are enough: walking that leaves you slightly breathless but able to talk, and resistance training, since muscle is the body's largest furnace for blood sugar. Deep sleep is when the brain clears the day's waste. Chronic stress spreads through cortisol into insulin resistance and inflammation, so the book suggests switching tension off once a day, for example with three slow, long breaths.

From patient to agent: the road to BAHI Longevity

The book closes its argument in three steps: why chronic disease does not heal, what broke (a system and its metabolism), and that restoring it must also be systemic. The author calls the destination BAHI Longevity, not a machine or a procedure but a way of living that joins prevention, restoration and lifelong healthspan design.

He is clear that it does not oppose modern medicine; emergency care still saves lives, and a mature patient keeps both. The first step can be laughably small: a glass of water, a 30-minute walk after dinner, a note of how your body feels tomorrow morning.