Younger You — Kara Fitzgerald (2022)

What it covers

• The Fitzgerald 2021 pilot RCT that lowered Horvath DNAm age by ~3.2 years in 8 weeks (N=18 vs control).
• A practical 8-week dietary + lifestyle programme: methylation-supportive foods (cruciferous, beets, eggs, leafy greens), targeted fasting, exercise, sleep, stress reduction.
• Sample meal plans and recipes.

What to evaluate critically

• Very small trial; large effect size on a single biological-age clock.
• Independent replication needed.
• Effect on hard clinical outcomes (mortality, disease incidence) unknown.
• Marketing of branded supplement product alongside the book is inherent conflict of interest.

What survives criticism

• The underlying lifestyle programme is largely conventional evidence- informed advice: plant-heavy diet, intermittent fasting, exercise, sleep, stress management.
• Even without the biological-age claim, the programme as a structured 8-week reset is reasonable.

Companion content

• Fitzgerald’s podcast and Methylation Diet Nutrition app.
• Younger You Intensive coaching programme (paid).

Related entries

Epigenetic clocks, Mediterranean diet, Methionine restriction, Cruciferous vegetables.