The Longevity Formula : Ayurvedic Principles to Reduce Inflammation, Increase Cellular Repair, and Live with Vitality. The author introduces readers to the core principles of Ayurvedic practises in relation to life span and longevity, and combines it with more modern approaches. Lifestyle practises including fasting and breathing techniques are introduced alongside other holistic and nature based practises. It is an approach that is accessible to all as no expensive ingredients, equipment or prior knowledge of Ayurvedic principles are required. Overall a good nature based system.

The Longevity Formula is an easy-to-read introduction to Ayurvedic lifestyle practices that promote well-being and longevity. Avanti Kumar-Singh draws from the rich traditions of Ayurveda—a science that has endured for centuries, with its core belief that humans are interconnected with nature. As the author points out, Ayurveda has always welcomed integration with new medicine, including conventional drugs, surgical procedures, and therapeutic practices, while emphasizing the natural pathways to health. Aging well comes from the dual principles of increasing cellular repair and decreasing inflammation. The energy body, is a concept central to Ayurveda, which addresses how our mental, emotional, and physical energies interact.

The book is structured around essential lifestyle practices, including: Fasting to support cellular repair; Breathing techniques (with a focus on Pranayama) to regulate energy; Exercise as a critical activity, especially before 4 pm; Sunlight exposure and following a Circadian lifestyle; Regular habits, meditation, and quality sleep as foundational to well-being. The later sections of the book provide advice based on how Ayurveda divides the day into specific periods, each associated with an Ayurvedic dosha (or energy type) and suited for particular activities: 6 am - 10 am (Kapha period): Ideal for physical exercise; 10 am - 2 pm (Pitta period): Best for intellectual and focused tasks; 2 pm - 6 pm (Vata period): Encourages creativity and brainstorming; 6 pm - 10 pm (Kapha period): A time to wind down and prepare for rest. Avanti advises short breathing breaks between these periods to reset energy levels and promote focus, enhancing productivity and relaxation throughout the day.

The author’s personal story of using Ayurvedic principles as part of her healing journey from breast cancer adds a personal touch to her message. Her tone is balanced, advocating for sensible discipline without rigidity. Most chapters are accompanied by good illustrations. For those new to Ayurveda, The Longevity Formula is an excellent starting point, covering essential practices and perspectives. However, readers who have practised or read other book on Ayurveda and Yoga, are unlikely to find much new content. Overall, The Longevity Formula does a good job of introducing Ayurveda's potential in healthy aging.

My rating: 3.5 / 5.

NetGalley Review

An amazing rescource for yogis and teachers. I loved this, was just an amazing resource for me to reference through my career and personal practice.
I would even say it’s a must read.

An inspiring introduction to Ayurvedic view of longhealth
I had not much prior knowledge of the Indian Ayurvedic healing system when I picked up this ARC and the book left me educated, motivated and inspired.
Kumar-Singh does an excellent and easy-to-understand job in the first part of the book to introduce readers into the main principles of Ayurveda relating to longlife or rather to a long healthspan. This was one of my major take aways: the Ayurvedic take of longevity is not about extending the lifespan with a lot of ailments and pills but to extend the healthspan. The main principles made a lot of sense to me, esp. the pyramid (live according to natural rhythms, eat healthy and calm your nervous system).
The book quickly becomes practical with a lot of everyday applications. Part 2 consists of extremely well structured chapters with hacks to increase health. I loved that Kumar-Singh starts with the Ayurvedic principle shows how modern science supports this and gives tips with detailed descriptions how to.
I plan to incorporate quite a few hacks into my daily routine.
Throughout the book Kumar-Singh adds a personal perspective - her babaji, her own journey. It makes the reading very relatable. At the end she gives us insights in connecting with friends, family, our life‘s journey and the divine, a very appropriate and fitting end.
Recommended reading for all who are looking for hacks and routines to improve their healthspan and would like to use Eastern and Western insights to do this.

Thanks to netgalley for the ARC. The review is left voluntarily.

It is so rare to find a published work written by a health professional that strikes a balance between over-generalizations/broad strokes and nitty gritty details/jargon, but Dr. Kumar-Singh nailed it!

The Longevity Formula breaks down the complex processes of inflammation, cell death and repair, epigenetics, digestion, and immunity in extremely accessible ways using scientific (but simple) language and illustrative metaphors. I also appreciated the reminders throughout about how quickly we are discovering more and more about the human body, allowing for nuance and critical consumption of the text whether you’re reading in 2024, 2026, or 2037.

Another strength of this work is the balance maintained between Western and Ayurvedic principles; the information was presented in such a way that the two aren’t framed as oppositional, but integrative. Many holistic health texts paint Western practices as the villain to be destroyed. In contrast, this work uses what we know to be true from modern medicine and maps it onto the Ayurvedic interpretation. Perhaps most importantly, this book gives strategies for daily use to improve cell repair and overall health that the reader is invited to take or leave, in whatever quantity they deem fit, based on their needs and lifestyle.

This is a great read for (1) those seeking to understand the WHY, on a cellular level, behind the most common self-improvement recommendations and (2) anyone in a helping profession who feels they have sacrificed their own wellness to serve others and is looking to make changes.

Thank you to NetGalley for the ARC