A longevity doctor has revealed the morning routine he says helped age him 20 years.
dr Mark Hyman is now 63 years old, but his biological age (the age of his cells) is that of a 43-year-old.
dr Hyman believes that aging need not be an inevitable deterioration of the human body, but rather is a “treatable condition.”
He called exercise the “strongest” anti-aging drug and exercised three hours a day.
While he doesn’t expect everyone to have this flexibility in their schedule, he did reveal his morning routine that almost anyone can follow:
Pictured above is Dr. Mark Hyman, a longevity expert trying to live to be 180
He revealed his routine to the insider, saying he makes a point of getting up at 6 a.m. every day.
He then meditates for 20 minutes before having coffee with his wife and taking some time to write for his website.
Next, the doctor performs a 30-minute strength training session using both bodyweight and weight lifting to help maintain his muscles.
He then takes a steam shower — which uses a steam generator to envelop the body in water vapor rather than a traditional shower — and soaks in cold water at 40 Fahrenheit (or four degrees Celsius) for three minutes.
Afterwards, Dr. Hyman grabs his first meal of the day, a “health-aging shake” filled with blueberries, whey protein powder, zucchini, and chia seeds.
Blueberries are a well-known “superfood” packed with antioxidants that can reduce inflammation, improve blood pressure, and even delay cognitive decline. Chia seeds contain fatty acids that may promote heart health, zucchini is satiating while being low in calories to prevent weight gain, while protein powder supports muscle growth and maintenance.
“The most important thing is exercise and a diet high in healthy fats and plant-based foods,” he said.
“No amount of dietary supplements can replace them.”
When asked which part of the plan was most important, he said, “Strength training has really transformed my body and my health.”
“People don’t realize that these problems arise from things that we can change that are reversible. It’s a treatable condition as opposed to an inevitable regression.”
Muscle mass decreases by about 3 to 8 percent every decade after the age of 30 and by 10 to 15 percent every decade in your 50s.
Bones also weaken, making falls more difficult.
This has led many experts to urge older people to do resistance training to build bone and muscle strength and stop the decline. Several studies, including one from last year, suggest that older people who lift weights have a lower risk of early death.
Meditation can also potentially help slow aging by reducing stress and the levels of stress hormones like cortisol in the body, which can damage cells.
A 2020 study that followed Buddhist monks for 18 years found that meditation slowed brain aging by up to eight years in those who practiced it daily, compared to those who didn’t.
Another 2021 meta-analysis suggested that regular meditation slows the signs of cellular aging.
There is also evidence that cold showers can help slow down the aging process by reducing inflammation in the body and thus cell damage.
According to experts, a steam shower can also help counteract the signs of aging by moisturizing the skin, helping someone look younger. Good
dr Hyman is also a “pegan,” meaning he’s both a paleo dieter and a vegan. On a daily basis, he focuses on mostly plant-based whole foods.
Studies have shown that while a meat-free diet keeps inflammation down, adherents may be missing out on important nutrients and minerals found in meat.
Because of this, vegans often need to take supplements like iron to ensure their diet is nutritious enough.
As a dietary supplement, he takes creatine to support muscle and brain health. He also takes the fatty acid C15:0 to improve his sleep and reduce stress.
In his book Young Forever, published in February, Dr. Hyman that his goal is to live to be 180 years old.
He writes: “I intend to live to be 120, maybe even 180, in good health and enjoying the wondrous gift of this life every day.”
In 2004, he was hired to be Bill Clinton’s doctor after he underwent quadruple bypass surgery.
He became friends with the Clintons, and in 2014 The New York Times reported that he was still part of their inner circle.