Doctor Said He Reduced His Biological Age, Shared His Morning Routine

• Longevity expert Dr. Mark Hyman said his biological age is decades younger than his actual age.
• The 63-year-old says he’s as fit as he was at 43 thanks to healthy habits like exercise and proper nutrition.
• According to Hyman, his morning routine includes waking up early, meditating, and having smoothies.

Dr. Mark Hyman doesn’t play his age — the 63-year-old longevity expert says his “biological age” (based on markers of cellular health) means he’s been following his personal routine for years. He said that he is 43 years old thanks to the polishing he has done.

in the meantime Tests to determine biological age can be controversialThere is good evidence that lifestyle habits such as diet, exercise, and stress management can keep your life healthy.

Hyman isn’t against aging, he just wants us all to make it better.He said that automatically aging is a common misconception. It is accompanied by health problems such as joint pain, cloudy thinking, and chronic illness.

“People don’t realize that these problems arise with something we can change and undo. It’s a treatable condition as opposed to inevitable decline.” ‘” Hyman told an insider.

his new bookYoung Forever” We break down the science of healthy aging with tips on habits to extend not just lifespan, but “healthy lifespan.”

He says longevity strategies like good nutrition and exercise are key not only to longevity, but a better quality of life, and that his healthy routine will keep him in top shape now while also helping him to grow in the long term. Helps avoid problems.

“It’s kind of hard to sell something that makes things decades ahead better. You’re not just adding years to your life, you’re adding lives to your years.

He starts his day with meditation, coffee and writing time

Hyman said the first thing he does after waking up at 6:00 every morning is to meditate for 20 minutes.

Then he enjoys his morning coffee and sits down for some dedicated writing time.

Evidence suggests that both habits help you live longer. Coffee has been associated with a lower risk of diseases such as heart disease and dementia. Provides an abundance of health-promoting plant-based compounds called antioxidants.Meditation can help improve and reduce mental health Stress, a major factor in aging.

Strength training exercises are an integral part of a healthy aging routine

After coffee, Hyman engages in a strength-training routine with resistance bands. This, he says, has helped build muscle and reduce back pain.

“Before, I was doing yoga, tennis, or walking. Resistance training really changed my body and my health,” he said.

Research suggests that even small amounts of strength training can reduce health risks. Weightlifting is a great form of strength training, but if you’re traveling or don’t have access to a gym, resistance bands offer a convenient, portable option.

My morning workouts are about 30 minutes, Hyman says, but if possible, she likes to stay active throughout the day with activities like hiking and biking.

“My happy place is about three hours of exercise a day,” he said.

After a morning workout, Hyman uses a steam shower and cold plunge, staying in 40-degree water for three minutes. Some evidence is hot, Cold exposure may reduce inflammation and improve metabolism.

His Healthy Aging Breakfast is high in protein and packed with nutrients.

After a morning workout, Hyman recommends plant nutrients and healthy fat From ingredients such as berries, chia seeds and hemp seeds.

He also has 48 grams of protein, an essential nutrient for building and maintaining muscle, obtained by adding whey protein powder to his shakes.

“As you get older, muscle mass becomes more important. It’s an important part of healthy aging,” Hyman said.

He previously told an insider.

Hyman says his supplements include creatine for muscle and brain health. He also takes a recently discovered special type of fatty acid called C15:0. This is associated with better sleep, more energy, and less stress.

For those who have not yet developed longevity habits, dietary changes are one of the easiest changes to improve health and add physical activity.

“The most important thing is exercise and a diet that includes healthy fats and plant foods,” Hyman said. “No amount of supplementation can replace them.”