The provided text is an excerpt from "The Longevity Paradox: How to Die Young at a Ripe Old Age," by Steven R. Gundry. In the excerpt, Gundry explains his belief that aging is primarily driven by an imbalance in the gut microbiome. He argues that poor gut health leads to inflammation, a leaky gut, and the inability to efficiently recycle cellular waste. This, in turn, negatively affects various aspects of health, including heart health, cancer risk, brain function, and skin health. Gundry then proposes a "Longevity Paradox" program based on the idea of manipulating the microbiome through diet, exercise, and lifestyle to achieve a longer lifespan. This program emphasizes eating a diet rich in prebiotic fibers, healthy fats, and polyphenols, while limiting animal protein, sugar, and lectins. He also advocates for regular exercise, particularly high-intensity interval training (HIIT) and resistance training, and emphasizes the importance of managing stress through practices such as meditation. Finally, Gundry recommends specific supplements to support gut health, improve nutrient intake, and promote detoxification.