About The Book

Longevity Decoded is a cardiologist’s insider roadmap to extending your healthspan—showing you how to find and flip the biological “switches” that determine not just how long you live, but how well. Built on the science of aging and twenty-five years of clinical experience, it cuts through the noise of extreme protocols and influencer hype to deliver a simple, actionable framework anyone can apply starting today.

My name is Dr. Regina Druz, and I am the author of Longevity Decoded. I wrote this book because I unexpectedly became a patient and it opened my eyes on the hidden triggers of illness. After twenty-five years as a cardiologist, a cascade of my own mysterious symptoms turned me into a medical “zebra”—the kind of patient the system is trained to ignore. Doctors dismissed me. Specialists shrugged. I was told to wait it out. That experience forced me to rebuild my understanding of health from the ground up—and what I discovered is too important to keep in my clinic.

Every day, I see people following all the “rules” and still losing the game. They eat reasonably well, exercise regularly, get their annual physical—and they are still aging far faster than they should. Meanwhile, the loudest voices in longevity are selling extreme protocols, expensive gadgets, and a message that optimal health requires a six-figure budget and a team of consultants. That is not true. It is also not helpful. The real answers are quieter, more elegant, and available to anyone willing to learn them.

My hope is that, in reading this book, you will discover that longevity is not a lottery, a luxury, or a lifestyle brand—it is a code you can learn to read and rewrite. In this book, I want to instill in you the same passion and excitement I have for the emerging science of healthspan: the remarkable insight that aging and disease can be uncoupled, that your biological age can move in either direction, and that a handful of well-chosen daily actions can shift your entire trajectory. Ultimately, I want you to see this book as a tool to help you become the CEO of your own health—someone who knows what to test, what to track, what to change, and what to leave alone.

In this book, you will learn about:

• The Health OS—the four interconnected “hubs” inside your body that govern how you age, and how the latest science of the 12 hallmarks of aging fits together into one coherent system you can actually influence.
• “Sick Fat Disease” and ABCD (Adiposity-Based Chronic Disease)—why belly fat is not a cosmetic issue but an endocrine organ that drives cancer, heart disease, dementia, and accelerated aging, and what to do about it.
• Your Longevity Genes—why APOE, 9p21, FOXO3A, and MTHFR are not death sentences but decision tools, and how to use your genetic blueprint to personalize every lifestyle choice.
• The Seven Testing Domains—the lab markers your annual physical is missing (ApoB, Lp(a), HOMA-IR, hs-CRP, IL-6, iAge, DunedinPACE, GGT, and more), with optimal targets, not just “normal” ranges.
• The Goldilocks Principle—why more is not better when it comes to stress, sleep, and even exercise, and how to find the “just right” dose of each.
• The 80/20 of Longevity—the small handful of habits responsible for the majority of the results, so you can stop optimizing everything and start doing what actually matters.

Along the way, I share stories that bring the science to life:

• Maria, a.k.a. Subject M116—the longest verified human life ever recorded (almost 117 years), and the paradox that her cells showed every sign of extreme aging while her body refused to get sick.
• My grandfather Isaac—a WWII veteran, former Gulag prisoner, and lifelong kettlebell enthusiast who lived to 95 in excellent health despite a life of trauma that should have shortened his lifespan, not extended it.
• Richard, a retired firefighter whose heart disease reversed not with another stent or statin but with a continuous glucose monitor, a breath metabolic health analyzer, and a willingness to treat food as medicine.

You will love this book if you:

• Have read Dr. Peter Attia or Dr. Eric Topol and want the next level of clarity, especially from a clinician who treats patients on the front lines outside of the high-ticket clinics or academic environs.
• Are in your 40s, 50s, or 60s and sense that “normal” lab results are not telling you the whole story.
• Have watched a parent or loved one spend their final years in decline and are determined to write a different ending for yourself.
• Are a woman who has been told her symptoms are “just stress,” “just hormones,” or “just aging”—and suspects otherwise.
• Are a high-achiever who wants a data-driven, evidence-based approach to health, not another supplement stack or biohacking fad.
• Want to understand the emerging science of aging without needing a PhD to follow it.

How the Book Is Organized

The book is written in five Parts, plus a Conclusion. Each Part builds on the last, so by the end you have both the scientific understanding and the practical playbook to take action.

Part 1: The Health OS (Chapters 1–4)

Part 1 lays the foundation. You will learn why doctors are trained to think of “horses, not zebras”—and why that mental shortcut harmed me, my father-in-law, and millions of women whose heart disease is missed every year. You will meet Maria (Subject M116), the longest-lived human ever verified, and see how her biology reveals the 12 hallmarks of aging and the four Health OS hubs that govern them. You will also meet my grandfather Isaac, whose life of extraordinary adversity somehow produced extraordinary longevity, and learn why the “exposome loads the gun, but hormesis pulls the trigger.” By the end of Part 1, you will understand why healthspan and lifespan are two different things—and which one actually matters.

Part 2: The ABCDs (Chapters 5–7)

Part 2 exposes the real engine of modern disease: Adiposity-Based Chronic Disease (ABCD), a term I use to reframe obesity as a driver of cancer, heart disease, and accelerated aging—not a cosmetic concern. You will learn why cancer is now striking people in their 20s and 30s, why the “sick fat” inside your abdomen behaves like an endocrine organ, and how adipo-aging accelerates every single hallmark of aging. Then we turn to nutrition—the single most confusing territory in all of health. I walk you through the evidence for Mediterranean, vegan, ketogenic, and carnivore diets using a simple “30 percent rule” to separate what works from what sells. Spoiler: the Mediterranean and plant-forward patterns win by a mile.

Part 3: Age-Proofing 101 (Chapters 8–12)

Part 3 is where science gets personal. I introduce the Fit in Your GENES framework—a way to read your genetic blueprint without being ruled by it. You will learn why APOE4 is not a destiny, why the 9p21 “heart attack gene” demands action rather than panic, and how FOXO3A (one of the few validated longevity genes in humans) points to the levers worth pulling. From there, we tackle the “M’s” (metabolism and metabolic health), the “I’s and T’s” (inflammation and toxicity), and the immune system—including the revolutionary iAge clock that measures your immune system’s biological age with stunning accuracy. By the end of Part 3, you will understand why you are only as old as your immune system and what to do about it.

Part 4: Your Longevity Switches (Chapters 13–15)

Part 4 is the diagnostic and lifestyle playbook. I walk you through the Seven Testing Domains that together make up a real longevity workup—far beyond the annual physical—and give you optimal targets (not the inflated “normal” ranges of a sick population). You will learn which tests to ask for at each tier (Foundation, Intermediate, Comprehensive), and how to interpret them. Then I introduce the interventions that actually work: the Mediterranean diet paired with modern tools like continuous glucose monitors and the Lumen breath analyzer (you will meet Richard, whose heart ischemia reversed on this protocol), and the Goldilocks principle for stress, sleep, and human connection—why too little and too much of each one ages you faster.

Part 5: The N of 1 (Chapters 16–17)

Part 5 makes it real. I introduce the 80/20 rule for a longer life—the small handful of habits responsible for most of the results—so you can stop trying to do everything and start doing the few things that matter most. I also share my own story, the full version of my medical-zebra journey, and how I rebuilt my health using the very framework this book teaches. This is where the science becomes a life.

Conclusion

The book closes with a call to action. You do not need to move mountains—you need to move daily. You do not need perfect food—you need real food. You do not need every gadget—you need data you will actually use. The biggest gift you can give the people who love you is the healthiest, most vital version of yourself. Start today. Start small. Just start.

About The Author

Dr. Regina Druz is a board-certified cardiologist, and integrative and functional medicine physician with more than two decades of clinical experience. She is the founder of Holistic Heart Centers, where she pioneers a precision longevity medicine approach that integrates conventional cardiology with advanced diagnostics, genomics, and lifestyle medicine. Dr. Druz is the host of the Own Your Heart Health podcast, a sought-after national speaker on precision medicine, cardiovascular health and healthspan optimization, and a passionate advocate for patients whose symptoms have been dismissed by a system trained to miss them. Her work bridges the gap between what conventional medicine knows and what patients actually need—turning complex science into actionable, everyday practice.

For more information, you can connect with Regina on Instagram, Facebook, LinkedIn, X, YouTube, and TikTok.

Other Ways to Support Me

Some people just cannot contribute, but that does not mean they cannot help:

• Please share my presale campaign on Facebook, X, LinkedIn, and Instagram with your friends, family, and network. Please use #LongevityDecoded and tag me (@DrReginaDruz) so we can help amplify your efforts.
• Please recommend my book to five (5) friends, family members, or colleagues who you think would benefit from it via text, email, or direct message on social media.
• If you are a podcaster, journalist, physician, health coach, or community leader who would like to host a conversation about the book, please reach out—I would love to connect.

Thank you so much for all of your love and support. This book is for you, and I could not bring it to the world without you.

With gratitude,
Dr. Regina Druz

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