Doctor, 63, shares daily routine that lowered his biological age 20 years

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A doctor has shared his top tips for staying youthful as he claims he is biologically 20 years younger than his actual age.

Longevity expert Doctor Mark Hyman, 63, says his “biological age” – based on cellular markers, is 43 thanks to his daily routine.

The physician believes you don’t need to take drastic, costly steps to preserve your youth.

Instead he recommends sticking to healthy habits surrounding diet, exercise, sleep, supplements and stress management.

Dr Hyman, from the US, said he isn’t against the process of ageing, but there is a better way to do it.

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It doesn’t need to automatically involve issues such as painful joints, memory problems and chronic illness.

Speaking to Insider, he said: “People don’t realise those problems occur with things that we can change, that are reversible.

“It’s a treatable condition, as opposed to an inevitable decline.”

He says his strategies can not only potentially extend your life, but improve its quality by staving off long-term problems.

“Something to make things better decades down the road is kind of a hard sell. You’re not just adding years to your life, you’re adding life to your years,” Dr Hyman said.

The routine

Dr Hyman shared his daily routine, which includes meditation, exercise and plenty of protein.

After waking up at 6am he meditates for 20 minutes. This is followed by a morning coffee and some dedicated writing time.

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Studies have shown both meditation and coffee have health benefits.

The drink has been linked to a lower risk of heart disease and dementia due to its antioxidant content.

While meditation is known to improve mental health and lower stress levels, one contributor to ageing.

Dr Hyman then carries out a strength training routine using resistance bands following his coffee.

He said this has allowed him to build muscle and reduce back pain.

“It used to be doing yoga, tennis, or walking,” he explained.

“Resistance training really transformed my body and health.”

Resistance training can involve equipment such as weights or bands, however, it is possible to do it without these, with exercises such as push ups, sit ups, planking and squats counting.

This workout usually lasts around half an hour but if time allows Dr Hyman likes to keep moving throughout the day with activities such as biking or walking.

Hyman said his morning workout is about 30 minutes, but if possible, he likes to get moving throughout the day with activities like hiking or biking.

He said: “My happy place is about three hours of exercise a day.”

This workout is followed by a steam shower and cold plunge, exposing himself to 4C temperature water for around three minutes.

Research has suggested the change between hot and cold can reduce inflammation and boost your metabolism.

Dr Hyman follows this with a breakfast packed with protein and nutrients.

He creates what he calls a “healthy ageing shake,” which combines plant nutrients and healthy fats using ingredients like berries, chia seeds, and hemp seeds. Adding whey powder ensures he gets 48 grams of protein in the shake.

“As you get older, muscle mass is more important. It’s a critical piece of healthy ageing,” Hyman said.

As written about in his books, Dr Hyman sticks to a “pegan” diet – a combination of a vegan and paleo diets – focusing mainly on plant-based whole foods.

The paleo diet is based on foods humans would have consumed up to 2.5 million years ago.

It consists of fruits, vegetables, lean meats, fish, eggs, nuts and seeds.

He also takes creatine supplements, to aid muscle and brain health, and a fatty acid called C15:0 which is linked to better sleep, energy and reduced stress.

However, he said that just adapting your diet and exercise can make a huge difference.

He added: “The most important things are exercise, and a diet with healthy fats and plant foods. No amount of supplements can replace those.”

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