An American doctor specializing in aging well claims to have reduced his biological age by 20 years thanks to his healthy lifestyle. He explains his morning routine.
- Dr. Mark Hyman, a specialist in aging well, claims to have reduced his biological age by 20 years.
- He adopted a healthy lifestyle and a morning routine based on waking up early, meditation and physical activity.
- Her diet focuses primarily on whole, plant-based foods and healthy fats.
Do you want to look 20 years younger? Dr. Mark Hyman, author of the book “Young Forever” (Marabout Edition), maybe has a solution. This 63-year-old American doctor claims that the morning routine he adopted reduced his biological age (exact physiological state of the individual) by 20 years.
In an interview with Insiderhe clarified the longevity strategies adopted in the morning in order to maintain good health despite the passing years.
Wake up at 6 a.m., meditation and coffee for greater longevity
Dr. Mark Hyman believes that certain daily habits only add “not just years to your life”they give “from life to your years”. The 60-year-old, who believes he is in as good health as he was at 43, said he wakes up every morning at six o’clock. He starts his day with 20 minutes of meditation then, after a coffee break, he devotes himself to writing.
Several studies have highlighted the physical benefits of these habits. Coffee contains many antioxidants which – if consumed in moderate quantities – reduce the risk of dementia and cardiovascular disease. Meditation and writing help improve mental health and reduce stress, important factors in the aging of the body.
Physical activity then hot/cold alternation to improve metabolism
Physical activity is an important part of a doctor’s morning routine. Previously he practiced yoga, tennis and walking, now the doctor has chosen a resistance training program. These weight training sessions allowed him to strengthen his muscles and relieve his back pain.
Dr. Hyman says he does about 30 minutes of physical activity in the morning, but he prefers to do it throughout the day if possible. He then turns to hiking or cycling. “I’m happy when I reach about three hours of exercise a day”he comments.
After his morning sports session, the doctor takes a steam shower followed by immersion in cold water (between 4 and 5 degrees) for three minutes. According to various scientific studies, exposure to hot and cold can reduce inflammation and improve metabolism.
Morning routine: breakfast rich in good fats and proteins
After his sports session, the doctor consumes a “beverage healthy aging” to recharge your batteries. It contains plant nutrients and healthy fats from ingredients like berries and chia or hemp seeds. He adds whey powder to enrich the mixture with protein.
Proteins are important nutrients for building and maintaining muscles and contribute to a “healthy aging”, says the American doctor. Furthermore, he explained that his diet consists primarily of whole, plant-based foods. He also takes certain supplements like creatine. However, Dr. Mark Hyman reminds: “The most important things are exercise and eating healthy fats and plant foods. No amount of supplements can replace them.”
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