Longevity scientist who reversed his biological age by 15 years shares his go-to breakfast

Breakfast is often called the most important meal because it breaks the overnight fast, replenishing glucose and providing essential nutrients for energy, focus, and overall health. A healthy breakfast can improve cognitive function, boost metabolism, and help with weight management.

Moreover, breakfast can significantly impact blood sugar levels, both positively and negatively. While a balanced breakfast can help stabilize blood sugar levels throughout the morning, preventing spikes and crashes that can occur from skipping meals or consuming sugary, high-carb foods, skipping breakfast can lead to blood sugar drops and cravings for sugary foods later, and poor breakfast choices can cause spikes and crashes.

An American longevity scientist, Dr Eric Verdin, who claims that he reversed his biological age by 15 years, shared what his go-to breakfast has been to avoid blood sugar spikes.

Read on to know more.

Dr. Eric Verdin emphasized the importance of enjoying a savory breakfast to effectively manage blood sugar levels and prevent spikes.

Chronic elevated blood sugar is closely associated with various metabolic disorders, including type 2 diabetes. Verdin strongly believes that lifestyle choices significantly influence longevity, often outweighing genetic factors.

The doctor and researcher specializing in healthy aging recently revealed to Business Insider that he has successfully reversed his biological age by approximately 15 years, and shared insights into his ideal breakfast.

‘Ideal’ breakfast choices:

Dr. Verdin criticized traditional breakfast choices, saying, "The worst breakfast you can possibly imagine is your standard cereal bowl paired with a glass of orange juice. Essentially, this is a bowl full of sugar, sugar, sugar." This is particularly troubling because high blood sugar levels are linked to metabolic conditions, and longevity experts contend that excessive sugar consumption may accelerate the aging process.

At 68 years old, Dr. Verdin attributes his youthful biological age to a decade of dedicated health optimization through thoughtful dietary and lifestyle adjustments. His claims about biological age are based on various epigenetic blood tests, though it’s important to note that the concept of biological age lacks a universally accepted definition and method of measurement.

Can you reverse your ‘biological’ age?

While you can't reverse chronological age (the number of years you've lived), research suggests you can slow down or even potentially reverse biological age, which refers to how your body ages. This means you can improve your overall health and potentially reduce age-related diseases by adopting a healthy lifestyle.

Verdin employed certain tests to determine biological aging. He also leveraged wearable technologies to monitor his blood pressure and cholesterol levels, making necessary lifestyle modifications based on the data.

The ‘clean’ diet:

Believing that nutrition plays a pivotal role in longevity, Verdin revealed that he adheres to a Mediterranean-style dietary regimen rich in fresh fruits and vegetables, legumes, whole grains, and lean proteins, while intentionally steering clear of ultra-processed foods. He remarked, "When you examine populations that embrace this dietary pattern, you’ll find that they are remarkably healthier."

In Verdin's view, breakfasts should be savory rather than sweet.

He advised against consuming pastries, sugary cereals, orange juice, and fruity yogurts. According to him, starting the day with a high-carb or sugary breakfast can trigger significant blood sugar surges, which sets a person on a rollercoaster ride of fluctuating energy levels and cravings throughout the day. While a temporary rise in blood sugar after consuming carbohydrates is normal, persistent high levels can lead to chronic inflammation, which may exacerbate aging and elevate the risk of chronic diseases.


For his morning meal, Dr. Verdin mostly enjoys a combination of eggs, creamy avocado, and flavorful salmon—either smoked or cooked—paired with nutritious wholemeal bread.

While he is not overly particular about the cooking method for his eggs, he advocates for the use of olive oil rather than butter, pointing out, "If one prefers no oil, hard-boiled would be the best method." The eggs and salmon provide essential healthy fats and proteins, which help sustain feelings of fullness throughout the day. Meanwhile, the wholemeal bread and avocado contribute vital fiber to the meal, supporting digestive health by nourishing beneficial gut bacteria.

This balanced breakfast not only fuels his body but also supports his overall health and longevity goals.

The health quotient:

Eggs are generally considered a healthy choice for breakfast as they are a good source of protein, vitamins, and minerals, and can be part of a balanced, healthy diet. However, it's important to consider them within a broader healthy eating pattern and to be mindful of cholesterol intake.

Avocados, too, are a good source of healthy fats, fiber, and various vitamins and minerals. They can contribute to a nutritious and filling breakfast that supports overall well-being.

Salmon is also a great source of protein and omega-3 fatty acids, which are beneficial for heart health and overall well-being. It also provides vitamin D and other nutrients.

Combining them together for breakfast is not only beneficial for one’s health in the long run, but also keeps them full and satiated for a longer time.