Longevity expert Dr. Mark Hyman claims that his biological age is twenty years younger than his chronological age. Thanks to such healthy habits as physical activity and good nutrition, at the age of 63 he feels like a 43-year-old, writes the “Insider” portal.
The 63-year-old longevity expert checks everything on his own skin, and he has proof – he determined his biological age based on cellular health markers. Although tests to determine biological age can be controversial, the professor himself is good evidence that lifestyle habits such as diet, exercise and stress management can make a person’s life more youthful and vigorous, and their life span longer.
Hyman isn’t against aging per se — he just wants people to age better.
THE POPULAR BELIEF THAT AGING COMES WITH INEVITABLE HEALTH PROBLEMS SUCH AS JOINT PAIN, SLOW THINKING AND CHRONIC DISEASE IS COMPLETELY WRONG, AN EXPERT SAYS.
“People don’t realize that these problems are caused by things that we can change, that are reversible. It’s a treatable condition as opposed to an inevitable decline,” Hyman says.
Hyman’s new book, Young Forever, talks about healthy aging, offering advice on habits that can extend not only your lifespan, but also your health.
Hyman emphasizes that longevity strategies like good nutrition and exercise are important not only for a longer life, but also for a better quality of life, and his healthy routine helps prevent long-term problems while keeping him in top shape.
“YOU’RE NOT JUST ADDING YEARS TO YOUR LIFE, YOU’RE ADDING LIFE TO YOUR YEARS,” HYMAN SAYS OF HIS LONGEVITY TRICKS.
He himself starts the day with meditation, coffee and free time for writing. The first thing he does every morning after waking up at 6 am is meditate for 20 minutes. Then he enjoys his morning coffee and sits down to devote time to writing.
Evidence suggests that Hyman’s habits can actually help with longevity. Meditation can help improve mental health and reduce stress, which is a major factor in the rate at which we age. Coffee, on the other hand, is associated with a lower risk of diseases such as heart disease and dementia. Coffee provides many health-promoting plant compounds called antioxidants.
Strength training is also an essential part of a healthy aging routine. After making his coffee, Hyman does strength training with resistance bands, which he says has helped him build muscle and reduce back pain.
“I used to do yoga, tennis and walking. Resistance training really transformed my body and improved my health,” he says.
Hyman says his morning workout lasts about 30 minutes, but if possible, he likes to move throughout the day with activities like hiking or biking.
“My happy place is about three hours of exercise a day,” he says.
After his morning workout, Hyman takes a steam shower and then soaks in a cold bath for three minutes. Some evidence suggests that exposure to hot and cold water can reduce inflammation and improve metabolism.
Hyman’s Healthy Aging Breakfast is packed with protein and nutrients. After his morning workout, Hyman makes himself a “healthy aging shake” with a combination of plant nutrients and healthy fats from ingredients like berries, chia seeds and hemp seeds. The shake also includes 48 grams of protein, an essential nutrient for building and maintaining muscle, which he gets by adding whey protein powder to the shake.
“As you get older, muscle mass is more important. It’s an essential element of healthy aging,” emphasizes Hyman.
Hyman follows the so-called “pagan” diet, which is a combination of a paleo and vegan menu. It focuses mainly on unprocessed plant-based foods.
Hyman uses the nutritional supplement creatine for muscle and brain health. He also uses a special, newly discovered type of fatty acid called C15:0, which has been linked to better sleep, more energy and lower stress levels.
For people who don’t yet have a longevity routine, dietary changes can be one of the easiest changes to make to improve health as well as increase physical activity.
“EXERCISE AND A DIET WITH HEALTHY FATS AND PLANT FOODS ARE THE MOST IMPORTANT THINGS,” HYMAN SAID. “NO NUMBER OF ADDITIVES CAN REPLACE IT.”
