Dr. Marc Hyman, author of Young Forever: The Secrets to Living Your Longest, Healthy Life, starts the day with a morning shake. Alexander Nakik—Getty Images
A curated morning routine seems to be the norm among longevity researchers, CEOs, and aesthetically conscious TikTokers.
Rigidity isn’t for everyone, but fine-tuning your morning routine—get outside, spend less time looking at screens, eat a nutritious breakfast, and take it easy—provides mental and physical health benefits.
Mark Hyman, Ph.D., Founder and Senior Advisor to the Cleveland Clinic Center for Functional Medicine, Eternal youth: The secret to living the longest, healthiest life, He shares his daily life on social media and in his books. He says it’s important to start the day right.
“I’m on a pretty aggressive regimen,” he says. luck.
Instead of consuming sugary coffees, muffins, and cereals that only give you a short burst of energy, Hyman turns to what he calls “healthy aging shakes.” Protein-packed shakes are a staple of his morning routine. That’s how he breaks the 16 hour daily fast.
“Protein is very important in the fasted state because it activates stem cells and encourages muscle synthesis.” [and] It builds muscle mass, which is essential for healthy longevity and function,” he says. luck.
according to 2020-2025 dietary guidelines, about 50% of women over the age of 71 and 30% of men do not consume enough protein. Some experts recommend consuming 0.36 grams of protein per pound of body weight and increasing protein intake to 0.45 to 0.54 grams per pound of body weight after age 40. Optimal protein intake per person depends on factors such as exercise, pregnancy, and age, to name a few.
Plus, the mitochondria in cells, which provide energy and are essential for cell survival, decline with age, Hyman says shakes help regenerate mitochondria.
Hyman’s Morning ‘Healthy Aging Shake’ Recipe
- 8-12 oz unsweetened macadamia milk or other nut or seed milk without emulsifiers or sweeteners
- 1 handful frozen berries
- 30 Grams (2 Scoops) of Renewably or Organically Raised Goat Whey for Increased Protein Intake
- 5 grams (1 scoop) of creatine for muscle growth
- Packets of Urolithin A (UA), a pomegranate-derived compound that helps reactivate mitochondria
- Gut Food Products for Gut Health (Blend of Pre-Probiotics and Polyphenols) 9 Grams (1 Scoop)
- 1 tbsp MCT Oil or Brain Octane Oil for Energy and Brain Function
- 1 teaspoon mushroom powder for energy, immunity and stress resilience
This combination serves 1-2 people and takes 5 minutes to mix. First thing in the morning, or within an hour after exercise, is best for strength training, Hyman says in his book. In the morning, Hyman also turns to green tea extract, turmeric, and broccoli extract.
Nutrition, including strength training and stress management, can help activate the body’s “longevity switch,” says Hyman.
“I really hope I can live 100 years in good health,” he says. “If I can keep doing all the things I love, I want to live to be 120, maybe 150.”
Recipe taken from YOUNG FOREVER by Mark Hyman, M.D. Copyright © 2023 by Mark Hyman, MD. Used with permission of Little, Brown Spark, an imprint of Little, Brown and Company. New York, New York. all rights reserved.
