Anna Evans

The Longevity Code by Kris Verburgh, MD

‘The Longevity Code’: A comprehensive guide that explores the science behind ageing and provides practical advice for improving longevity.

The Longevity Code

The book has gotten 3.87 ⭐️ on GoodReads.

“Why do we grow old? Dr. Verburgh tackles this age-old question and arrives at some startling conclusions – with practical suggestions for how to slow down out biological clock.”
– David Ludwig, MD, PhD, Harvard Medical School, author of the #1 New York Times bestseller 'Always Hingry?'

In an era where medical advancements and scientific breakthroughs are reshaping the boundaries of human capabilities, the concept of ageing is undergoing a remarkable transformation. Traditional notions of growing older with declining health and limited lifespans are being challenged by a paradigm shift that promises to extend our vitality and enhance our well-being as we age.

As scientists delve deeper into the intricacies of human biology and unravel the complex interplay between genetics, lifestyle factors, and environmental influences, they are uncovering the secrets to unlocking prolonged health and vitality. ‘The Longevity Code: Secrets to Living Well for Longer from the Front Lines of Science’ by Dr. Kris Verburgh, is one of the works that help to learn more on the topic.

Author’s background

Kris Verburgh, MD, is a researcher at the Center Leo Apostel for Interdisciplinary Studies at the Free University of Brussels and is on the faculty of Singularity University, a Silicon Valley think tank devoted to tackling the world’s biggest challenges with emerging technology.

Kris Verburgh (r)

Dr. Verburgh researches interventions that can extend healthy life span and combat ageing-related diseases through nutrition and state-of-the-art biotechnology. He has established a new scientific discipline, nutrigerontology, which researches diets and guidelines to slow down ageing and reduce the risk of ageing-related diseases. Dr. Verburgh is frequently invited to speak at venues all around the world about new developments and paradigm shifts in medicine, health care, the science of ageing, and more.

What is the book about?

In this book, Dr. Verburgh explores the latest advancements in the field of ageing research, including the impact of nutrition, lifestyle choices, and emerging technologies on the ageing process.

‘The Longevity Code’ provides insights into the fascinating world of nutrigerontology, a discipline developed by Dr. Verburgh that focuses on the role of nutrition in slowing down ageing and reducing the risk of age-related diseases. The book presents practical guidelines and dietary recommendations based on scientific evidence, empowering readers to make informed choices about their nutrition and lifestyle to promote longevity and enhance their quality of life.

Key takeaways from ‘The Longevity Code’

1Lifestyle choices – particularly, nutrition – are the key in promoting longevity

The book stresses the importance of lifestyle choices in determining our overall health and lifespan. Verburgh emphasises the crucial role of nutrition in promoting longevity and combating age-related diseases. He explores the concept of nutrigerontology, which focuses on identifying diets and guidelines that can slow down the ageing process.

Dr. Verburgh encourages readers to adopt a diet rich in fruits, vegetables, whole grains, and legumes. The book emphasises the importance of consuming a variety of nutrient-dense foods to provide essential vitamins, minerals, antioxidants, and phytochemicals that support cellular health and reduce the risk of age-related diseases.

The author also highlights the significance of reducing the intake of processed foods, sugars, and unhealthy fats. He suggests minimising the consumption of red meat and opting for lean protein sources such as fish, poultry, and plant-based alternatives. The book discusses the negative impact of heavy protein diets and provides explanations for the potential benefits of reducing protein intake.

2There is an ongoing paradigm shift in medicine and biotechnologies

‘The Longevity Code’ introduces paradigm shifts in the field of medicine and healthcare, highlighting the need to move beyond traditional approaches to ageing and embrace innovative strategies and technologies that have the potential to revolutionise our understanding and management of the ageing process. Verburgh also discusses the potential of cutting-edge biotechnologies in extending human lifespan. He explores the concept of age engineering and the possibilities that future advancements may hold for slowing down or reversing the ageing process.

3Everyone should be more proactive and make informed decisions regarding their health

By providing scientific evidence, practical guidelines, and strategies, ‘The Longevity Code’ equips individuals with the knowledge and tools to make positive changes in their lives. It promotes the idea that individuals have the ability to shape their own health outcomes by adopting healthy habits, engaging in regular physical activity, managing stress effectively, prioritising quality sleep, and making conscious choices about their nutrition.

Table of contents

  • Preface
  • Introduction
  • 1. Why Do We Age?
  • 2. What Causes Aging?
  • 3. The Longevity Staircase
  • 4. Some Thoughts About Aging, Longevity, and Immortality
  • 5. Recipes
  • Afterword
  • Afterword to This Edition
  • Additional Reading
  • Glossary
  • References
  • Index
  • About the Author

Strengths and weaknesses, according to readers’ reviews


  • Empowers people to improve their lifestyle and adopt a holistic approach to ageing.

  • Offers helpful chapter summaries and lists of to-do’s.

  • Great citation of current research against edge diseases.

  • It’s easily understood by the majority of readers.


  • Some readers called the writing ‘a bit too technical’.

  • Includes varying references, some of which are less rigorous and occasionally lacks references altogether.

  • Not much new information for health enthusiasts already familiar with the topic.

Quotes from ‘The Longevity Code’

“Without mitochondria, life on earth would never have become more complex than bacteria. Some scientists argue that the emergence of mitochondria is a much more important and rarer event than the origin of life itself. After all, it looks like we live in a fairly biophilic universe. What this means is that it may not be that difficult for life to emerge from lifeless elements.” 
“Anyhow, the composition of the gut microbiome can determine how much food (calories) we absorb. Some Japanese people have bacteria in their intestines that are specialized in breaking down seaweed. Thus, the seaweed is better absorbed and will deliver more energy in the form of calories than it would for Europeans who do not have this type of bacteria in their gut.” 
“One study, which followed more than 20,000 men for eleven years, found that men who lived according to five simple guidelines (they ate healthy, had no potbelly, did not drink too much, did not smoke, and exercised regularly) had an 86 percent lower risk of having a heart attack compared to men who did not.”

Final takeaway

‘The Longevity Code’ will be interesting for wellness enthusiasts, particularly those who advocate for balanced plant-based diets and regular exercise. The book emphasises familiar recommendations but offers a fresh perspective on why these choices are beneficial for longevity. Dr. Verburgh also explores emerging anti-ageing treatments at the cellular level, challenging the assumption that ageing is inevitable. He effectively explains the science behind ageing in a way that is accessible, delving into topics such as the impact of heavy protein diets and the potential for extended lifespans.

While the book provides valuable insights, it has some drawbacks. It primarily focuses on nutrition, with little attention given to other important factors like sleep and stress management. However, it still serves as a valuable resource for both beginners and those with a deeper understanding of the subject, as it lays the groundwork for future advancements in anti-ageing medicine. ‘The Longevity Code’ delivers important messages about the potential to extend lifespan through lifestyle choices and challenges prevailing assumptions about ageing.

Where to buy

You can buy ‘The Longevity Code’ in various online platforms, including Amazon. It’s available in hardcover, paperback, audio and Kindle formats.

Healthypedia FAQ

Kris Verburgh, MD is a medical doctor and researcher who has specialized in the field of longevity and aging. He is known for his expertise in exploring the science behind aging and promoting lifestyle interventions that may contribute to extending human lifespan.

Nutrigerontology is a scientific discipline that focuses on the study of how nutrition impacts the aging process and the promotion of healthy aging. It combines the fields of nutrition and gerontology (the study of aging) to investigate the relationship between diet, cellular processes, and aging-related diseases. Nutrigerontology aims to understand how specific nutrients, dietary patterns, and caloric intake affect the body's aging mechanisms, including cellular repair, metabolism, and inflammation.

‘The Longevity Code’ promotes a balanced, plant-based diet rich in fruits, vegetables, whole grains, and legumes. The book emphasizes reducing processed foods, sugars, and unhealthy fats, while also suggesting lean protein sources like fish, poultry, and plant-based alternatives.

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