The 100 Year Blueprint: An Indian Doctor's Guide to Longevity

IF YOU LIVE TILL YOU’RE 100, WILL YOUR BODY KEEP UP?

The modern Indian is now living longer than ever before, but is also degenerating a lot earlier. An increasing number of Indians are affected by non-communicable diseases – like diabetes, high blood pressure, inflammation and chronic stress. We feel mostly fine, but biologically, we are a ticking time-bomb.

Why? Because the rules of ageing are different for Indians. Yet, we blindly follow Western health advice that wasn’t written for our bodies and does nothing to mitigate the damage. It’s time for an update.

In The 100 Year Blueprint, Dr Navin Gnanasekaran, physician and medical futurist, delivers the ultimate longevity manual for the modern Indian. Whether you are thirty and starting your fitness journey or fifty and trying to get your health back on track, this book will teach you to age well by applying twenty-one life-altering rules to manage metabolism, inflammation, nutrition, movement, sleep, stress, supplements, cognition, bio-hacks, habit stacking and a lot more.

You will learn:

The ‘Home Food’ Dilemma: Why your ‘safe’ home-cooked dal and roti might be spiking your sugar and starving your muscles.
The Sleep-Stress Axis: How to fix the ‘tired but wired’ state plaguing corporate India.
Lifespan vs. Healthspan: How to live to 100 without spending the last two decades in a hospital bed.
The 30-Day Masterplan: A bulletproof, culturally realistic protocol built on habit stacking and behavioural therapy to reverse your biological age.
Balancing cutting-edge longevity science with the chaotic reality of Indian life, this book sets out a blueprint to help you take charge of your health.

Dr Navin Gnanasekaran is a practising physician, medical futurist and thought leader standing at the intersection of clinical medicine and longevity science. With a career spanning over twenty years in healthcare leadership, Dr Navin recognized early on that while Indians are living longer, they are not ageing better – a paradox that drives his work in longevity science. His approach combines rigorous clinical evidence with a deep understanding of the unique Indian phenotype, challenging the blind application of Western medical guidelines to Indian bodies.
He is also a co-founder of a start-up focused on longevity and wellness, serves as an advisor to seven start-ups and sits on the board of two other companies in the same sector. As a sought-after speaker and writer, he explores the intersection of metabolic health, genetics and behavioural psychology to decode complex medical data into clear actionable blueprints that allow busy professionals to become the ‘CEOs of their own health’. He lives in Chennai.

Dr Navin Gnanasekaran delivers a refreshingly practical and culturally grounded guide to longevity that cuts through the noise and focuses on what truly matters. The 100 Year Blueprint translates complex science into simple, actionable habits – offering a clear roadmap to extend not just lifespan, but healthspan for decades to come. – Robert B. Lufkin, MD, New York Times bestselling author of Lies I Taught in Medical School

What I value about this book is its refusal to dilute reality. It calls out the mismatch between our evolutionary biology and our current lifestyle – sedentary work, ultra-processed foods, chronic stress. What makes this blueprint effective is its practicality. It bridges science with execution – translating complex physiology into culturally relevant, implementable strategies. Habit stacking, sleep optimisation, metabolic repair, and food timing are presented not as ideals, but as systems that can be integrated into real life. – Ryan Fernando, celebrity nutritionist and Founder, Qua Nutrition clinics