The secret to this doctor’s youthful body
(Image credit: Instagram/@drmarkhyman)
The fact is we are only getting older. Ageing is a natural process that nobody can escape. But this doctor from Massachusetts believes otherwise.
Dr. Mark Hyman, 63, is defying time and the natural course of ageing. The expert claims that his "biological age" is 43, depending on the markers of cellular health. Although biological age tests have been considered controversial and undependable, his lifestyle including diet, exercise and other factors may have contributed to the possible reverse ageing.
In his latest book, “Young Forever: The Secrets to Living Your Longest, Healthiest Life,” the doctor shares his secret to an extended 'health span', most of which is attributed to the kind of foods he eats.
Diet followed
(Image credit: Instagram/@drmarkhyman)
Reportedly, the doctor's food plate is dominated by whole foods. His diet comprises 75% of vegetables and fruits, which are low in glycemic index."About three-quarters of your plate should be covered in veggies... aim for deep colours," the doctor himself shared.
"Whole foods such as nuts, seeds, olive oil, avocados, pasture-raised eggs, and small wild fatty fish such as sardines, mackerel, herring, anchovies and wild salmon contain healthy fats," he said.
He also recommends having healthy sources of fat.
"For oils, use extra virgin olive oil (at low or no heat), avocado oil (for higher-heat cooking), and organic virgin coconut oil," the doctor adds.
What is a pegan diet?
(Image credit: Instagram/@drmarkhyman)
According to reports by Insider, Dr. Hyman follows a pegan diet, which is a combination of paleo and vegan diet. It primarily involves plant-based whole foods.
The WebMD shares that pegan diet consists of about 75% plant-based foods, with the remaining 25% of nutrition from animal sources.
Also read: Signs you're not eating enough protein
What his morning routine looks like
(Image credit: Instagram/@drmarkhyman)
Dr Hyman shares that he wakes up at 6am, following which he indulges in some meditation - for 20 minutes, as reported by the Insider. He starts his day with a cup of morning coffee and makes time for journaling. The doctor also indulges in a 30 minute strength training workout session.
After his workout regime, the doctor has a "healthy aging shake," which includes plant nutrients and healthy fats from ingredients like berries, chia seeds, and hemp seeds.
"As you get older, muscle mass is more important. It's a critical piece of healthy aging," Hyman said.
Also read: Ragi, Jowar, Bajra: Do's and don'ts of eating millets
What his morning routine looks like
(Image credit: Instagram/@drmarkhyman)
In an interview with Daily Mail, Dr Hyman said, “Exercise strengthens our memory and makes us sharper, happier, and more resilient."
“Studies show that vigorous exercise is a better antidepressant than Prozac," he adds.
Reportedly, he works towards 'preserving muscle, building muscle, and optimising function are the keys to the fountain of youth.'
He also told the Insider that he used to do yoga, tennis, or walking. However, resistance training is what transformed his body and health.
"My happy place is about three hours of exercise a day," he shares.
The importance of sleep
According to Hyman, "Lack of sleep drives most of the hallmarks of ageing, especially inflammation, mitochondrial damage, and altered hormonal and nutrient-sensing pathways."
This is why the doctor recommends aiming for eight hours of 'good quality sleep.' This can be achieved by 'sticking to a sleep schedule, avoiding screens before bed, and creating a dark and quiet space,' he shares.
He also told the Insider that he used to do yoga, tennis, or walking. However, resistance training is what transformed his body and health."My happy place is about three hours of exercise a day," he shares.
Lower your stress levels
Lastly, the longevity expert believes that keeping stress at bay is key to healthy ageing.
"The most powerful way to stay healthy and connect to your purpose is to be part of some type of community," he shares. He recommends people to join book clubs as according to him, connecting with others can help you stay longer.