Imagine waking up every morning with the vitality and energy of someone a decade younger. This isn’t a fantasy – it’s a reality for Dr David Sinclair, Bryan Johnson, and Dr Mark Hyman.
These men claim to have reversed their biological age through disciplined routines and cutting-edge science.
Here’s how they did it and how you can start your journey to feeling younger today.
Meet the age reversal experts
Dr David Sinclair
A Harvard biologist, Dr David Sinclair, 54, boasts a biological age of 44. He attributes this remarkable feat to combining supplements, diet, and lifestyle choices.
Sinclair’s daily regimen includes a plant-based diet, intermittent fasting, and various supplements like resveratrol and metformin.
He emphasizes stress reduction, regularly practices quiet time, and ensures he avoids negative interactions [1]
Bryan Johnson
This Silicon Valley entrepreneur, famous for founding Braintree Venmo, has taken age reversal to another level. Johnson, 46, claims his organs range in biological age from 17 to 37.
His routine involves a strictly vegan diet, rigorous exercise, and an extensive list of daily supplements including turmeric, zinc, and lithium.
Johnson’s dedication is unwavering. He spends about $2 million annually on various health monitoring tests to track his progress
Dr Mark Hyman
At 64, Dr Mark Hyman, founder of the UltraWellness Center, asserts that his biological age is around 43. His routine starts with 20 minutes of mindful meditation followed by strength training and a cold shower.
Hyman follows a plant-heavy diet and takes a series of supplements. His approach to longevity includes consistent physical activity and stress management through mindfulness practices [1]
Key strategies to reverse biological age
Diet and nutrition
All three experts highlight the importance of a plant-based diet. Whether vegan, paleo, or focused on whole foods, the emphasis is on minimizing processed foods and maximizing nutrient-dense options.
Sinclair avoids alcohol, while Hyman incorporates coffee for cardiovascular benefits [1]
Supplements
Supplements play a critical role in their routines. Sinclair takes several longevity supplements daily and swears by resveratrol, a compound found in red wine, while Johnson and Hyman include various vitamins and minerals tailored to their individual needs [1].
Exercise and physical activity
Regular physical activity is non-negotiable. Sinclair uses a standing desk to minimize sitting, Johnson follows a strict exercise regime, and Hyman combines strength training with cold exposure to boost metabolism and reduce inflammation [1]
Stress management
Managing stress is crucial for biological age reversal. Sinclair practices intermittent fasting and schedules quiet time to reduce stress.
Hyman starts his day with meditation, setting a positive tone. Johnson’s disciplined lifestyle and focus on holistic health also contribute to lower stress levels [1]
How you can start
1. Adopt a plant-based diet
- Focus on whole, unprocessed foods
- Minimize sugar and refined carbs
- Consider reducing or eliminating alcohol
2. Incorporate key supplements
- Resveratrol for its antioxidant properties
- Vitamins and minerals tailored to your needs
- Consult with a healthcare professional
3. Stay active
- Combine cardio and strength training exercises
- Consider using a standing desk
- Incorporate short bursts of high-intensity workouts to boost metabolism
4. Practice mindfulness and stress reduction
- Start your day with meditation or mindful breathing exercises
- Set aside time daily for quiet reflection or hobbies that relax you
- Engage in activities that bring joy and reduce stress
5. Monitor your progress
- Regularly track your health metrics such as weight, blood pressure, and cholesterol levels
- Consider investing in an epigenetic DNA test for valuable insights into your biological age and overall health.
- Schedule routine check-ups with your healthcare provider to ensure you’re on the right track
Implementing these changes doesn’t require a massive overhaul of your life. Start small by integrating one or two new habits at a time.
Begin with diet adjustments, such as incorporating more plant-based meals into your routine. Gradually add exercise to your schedule, aiming for consistency rather than intensity.
Stress management can be as simple as dedicating 5-10 minutes daily to meditation or deep breathing exercises.
Introduce supplements gradually and preferably under a healthcare professional’s supervision to ensure they are customized to your specific requirements.
Ready to start? Take the first step today by reviewing your current lifestyle and identifying areas for improvement. Embrace the strategies that resonate with you, and enjoy the journey towards a younger biological age.
[1] https://www.businessinsider.com/longevity-experts-keep-biological-age-young-anti-aging-2023-5
