Summary of My Personal Longevity Routine – Dr. Mark Hyman:
Dr. Mark Hyman shares his personal health practices in this episode of The Doctor’s Farmacy. He discusses the need to reframe our approach to aging and emphasizes that aging is a disease that can be addressed with the right practices. Hyman reveals his secrets for staying healthy at 63 years old, which includes following a plant-rich, high protein diet, doing aerobic and strength training exercises, getting 7-8 hours of sleep, and tracking his sleep with tools like the Oura ring and Apple Watch. He also mentions the importance of addressing hallmarks of aging and highlights the new frontier in longevity medicine, such as stem cells and peptides. These are science-backed interventions that Hyman has focused on, and he encourages listeners to incorporate practices that resonate with them and build new habits over time.
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The podcast starts with Dr. Hyman telling us about his personal health practices that keep him biologically younger even as he gets chronologically older. These practices are the foundation of the teachings and program laid out in his latest book, Young Forever. The episode gives a recap of the mini-series of podcasts that focused on Health Bites and how we need to reframe our approach to aging.
Dr. Hyman gives us a paradigm shift in aging, not as a normal consequence of getting older, but as a disease. He also highlights that abnormal aging is related to the underlying causes of the hallmarks of aging in biology, which make us age faster. We need to focus on the foods we need to eat, avoid, the lifestyle practices to prioritize, things to get rid of, and exercise to feel and remain young, independent, strong and functional.
To ensure he lives to be 120 years old in good health with his health span equal to his lifespan, Dr. Hyman shares his top secrets for his personal longevity program. First, he emphasizes nutrition that is the cornerstone of longevity medicine. He follows the pegan diet, a plant-rich diet, high in phytochemicals and the right amount of protein for his body and age. He also uses his healthy aging shake to build muscle.
For exercise, Dr. Hyman does four to six days of aerobic training, half-hour interval training, and a strength training program based on Tom Brady’s TB12, which uses bands and not too much weight. He also does hot yoga, vinyasa yoga, and stretching to maintain flexibility.
Dr. Hyman tries to get seven to eight hours of sleep, usually getting to sleep by 10 pm and waking up by six or seven. He uses various tools to track his sleep, like his Oura ring or Apple watch, and magnesium at night, eye shades, and earplugs to make his sleep environment really quiet.
In conclusion, Dr. Hyman’s personal longevity program is a culmination of 40 years of learning and incorporating different things to create what works for him. We need to understand our biology and know-how to hack it with the science-backed interventions based on what resonates with us. With various possibilities available for slowing or reversing aging, we need to choose what works best for us and gradually build new habits.
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