I wish it had more depth and some actual references. Especially the diet section is quite lame and inaccurate.
There's also a small section on practical daily exercises that can be done quickly, without need for equipment. I'll link directly to that: http://www.fourmilab.ch/hackdiet/e4/exercise.html
The key to both diet and exercise, however, lies in consistency -- you have to apply yourself every day.
My diet homever is in a quite good shape, its mostly paleo/low carb. For almost a year I have completely opted-out grains and sugar and moderating carbs, prosessed foods and omega6. Keeping insulin levels low is linked to longevity and greater neural processing http://www.newscientist.com/article/dn16482-eat-a-little-les... http://www.diabeteshealth.com/read/2008/01/13/5617/insulin-l...
I have never been overweight so I'm just trying to maximize my current health, cognitive performance and longevity. With my current diet, I seem to have more clearer mind, can eat less often and don't have desire for snacks or sugar. Green tea seems to have relaxing effect(it's also measured that l-theanine increases alphawaves) on me and alcar+ala has a slight energizing effect.
Body weight exercises seem to be really underrated right now by most people. One of my exercise goals, once I start working out regularly, is to be able to pull off planche push-ups. It's like a normal push-up, only your feet are kept off the ground for the entire time.