Just summarising the quotes on amzn about this book and trying to make some sense of what it’s about:

“… key here is not to go into things thinking you’re going to STOP the aging process, rather think of SLOWING DOWN the aging process.”

“Exercise Now – Look at exercise as a job that you have to do 6 days a week, not 3 days a week and not even 5 days a week. You have to do this at least 6 days every week, not always easy but it is great advice.

Stop the aging process – Your body wants to stay as young as it can and it has been only recently with fast food, television, cars, etc. that people don’t do things and don’t go out and get exercise or walk around or just staying active. The human body has had to work hard for thousands and thousands of years…it is only the past 100 years where our body is not having to work and our bodies hate that.
They want to be moving.”

“… information regarding the role of exercise and the production of Cytokine 6, the master chemical for inflammation and decay, which in turn triggers the production of Cytokine 10, the master chemical for repair and regrowth of the body. C-6 and C-10 are described by author Lodge as ‘just shorthand for chemical cascades involving hundreds of proteins in a dance of such complexity that we are just beginning to understand the details’.

The mechanism for the triggering of the production of C-10 leads the authors to recommend vigorous exercise for 45 minutes a day, six days a week, in order to overcome the biological decay that comes with the inactivity associated with aging. There is nothing wrong with this advice. In the healthy it can do no harm and such excercise will no doubt enhance feelings of well being and assist in getting a good night’s sleep. But does it have the biological effect claimed by the authors?
…
This is not a book for those who wish to be guided by scientific knowledge – additional research will be required. Having said that, since reading this book I have increased the frequency of my exercise regime to that recommended by the authors. (just in case they have the science correct).”

A better description of the science:
“a simplified version of our body’s cycle of decay and growth.
… two essential chemicals, cytokine-6 (C-6) and cytokine-10 (C-10).
C-6 is in control of decay and inflammation, but also stimulates the production of C-10, the chemical for repair and growth.
Unfortunately, the steady, low-level production of C-6 causes decay but is insufficient to stimulate C-10.
C-10, and thereby cellular repair, is produced only when exercise produces a threshold level of C-6.
Inactivity, poor nutrition, and high levels of stress brought on by any number of social situations all permit C-6 to predominate in our bodies.

.. practical suggestions for exercise and for nutrition, with overeating and consuming too much sugar and saturated fat being especially harmful.
.. authors continually emphasize the positive benefits of being socially connected and having absorbing work and/or hobbies, most of which is well known.”

In summary, the basic steps from reviewers:
1. Stop eating junk food – forever. Quit cold turkey and basically never eat it again.
2. Stop eating fast food (basically same as junk food)
3. Stop eating ALL bad carbs, including potatoes, rice, pasta, most breads,….etc – forever
4. Stop eating (or minimize to almost nil) trans fats and saturated fats.

1. To keep, regain or get good health, you should exercise (fast walk, for example) for 45-minutes six times a week for the rest of your life.
2. To be happy you should be socially-emotionally connected; preferably intimately.

Over-eating leads to body decay if unaccompanied by significant exercise.
Basically exercise 6 days a week and cut out junk food (it has little nutritional value).
The body craves nutrients in the form of Omega 3, anti-oxidant protection, calcium carbonate, magnesium, sulphur, potassium (K), the esterified form of vitamin C, selenium, vitamins A, E etc.

Stress control and elimination is another important ingredient. Quick aerobic exercises help to build up the heart tolerance to changes in movement.

The Four Pillars of Longevity as suggested by the authors of the book:

1. Six-times-a-week exercising.

2. Eating for nutrition, not for any other reason. Focusing on fruits and vegetables.

3. Avoiding boredom, developing your hobbies.

4. Connecting with many other people – creating a solid circle of friends.

Summarising the fats advice or mis-advice from this review:
“They state that saturated fat causes inflammation (without anything in the way of specifics), when in fact it is Omega-3 and Omega-6 unsaturated fats that are directly linked to prostaglandin formation, which substances are directly responsible for inflammatory responses in the body.

In fact, saturated fats carry a huge amount of critical nutrients, and most of our degenerative diseases (cancer, heart disease, etc.) did not begin to skyrocket until certain economic interests began campaigns to remove animal fats from our diets and replace them with unsaturated fats. It is in fact unsaturated fats which cause huge amounts of damage in the body, and this is well documented.”

The reviews gave plenty of good book suggestions – related to fats:
Traditional Foods Are Your Best Medicine: Improving Health and Longevity with Native Nutrition by Ron Schmid ND
Know Your Fats : The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol by Mary G. Enig

and a couple more general to long-life healthy living:
The Okinawa Program : How the World’s Longest-Lived People Achieve Everlasting Health—And How You Can Too by Bradley J. Willcox, D. Craig Willcox, Makoto Suzuki.

Can We Live 150 Years?: Your Body Maintenance Handbook by Mikhail Tombak

Finally: “Stop eating crap. Eat less. And exercise hard six days a week.”

Overall, it makes sense to study the recommended/referenced books further and put a bit more effort into training!