3 Simple Habits a Longevity Doctor Who Reversed His Biological Age by 11 Years Swear by

Dr. Kurt Hongobesity doctors, nutrition researchers, professors of medicine and aging seriously guide a healthy lifestyle.

So far, it’s working.

The three 52-year-old fathers have lost their full life expectancy and are not in chronic health. He told Business Insider what he’s latest.”Biological age“A test taken 18 months ago said he was 41 or 11 years younger than his time series age. There is no consensus on how to define or measure biological age, but Hong used a phenosic algorithm that measures nine biomarkers associated with aging. Inflammatory level and metabolic health.

“Many chronic diseases associated with age have a direct connection to what you eat and your weight,” he said. “The key is to be really proactive.”

Hong Kong follows Mediterranean diets. Mediterranean diets are packed with fresh produce and are widely considered to be the healthiest way to live for a longer lifespan. He also leads an active lifestyle to maintain a healthy weight.

He shared three established daily habits in the hopes of living a long, healthy life.

Aerobic and Resistance Training

Hong, Chief Medical Officer of Lifeforce, Concierge Preventive medication The Los Angeles-based company mixes weekly aerobic or aerobic exercise with resistance training. “They’re contributing to a lot of different things,” he said.

“Aerobic exercise without a doubt really contributes to your cardiovascular fitness and health,” he said. Strength training is helpful Build and maintain muscle and bone density.

When it comes to cardio, Hong likes to run, hike and swim in the summer. He makes the most of the social weather and exercises outside as much as possible. “The aerobic thing I want to do outside the gym,” he said.

He also has a gym membership and uses the weight machine for 45 minutes several times a week. “There are people in the gym that have a couple of hours. For me, I’m in and out there,” he said.

Hong tells patients to start by finding physical activity they enjoy and doing it twice a week.

His approach to the “nothing” movement is Large-scale 2023 researchpublished in the British Journal of Medicine Sports. A systematic review looked at self-reported data from over 30 million people, finding that those who exercised an average of 2.5 hours a week had a lower risk of early death, cardiovascular disease, and cancer than their sedentary peers.

This study found that those who exercised up to 2.5 hours longer than average achieved more health benefits. However, there was a reduced risk of early death, cardiovascular disease, and cancer compared to no exercise for 1 hour and 15 minutes (half the recommended time of 2.5 hours).

Vitamin d

Hong doesn’t believe in stacking up loud supplements, but said it could be useful for people with certain defects and health conditions. “I’ve only got one,” he said.

he Vitamin D supplements As he gets older, every day for bone health, and as tests reveal that he is at a low level.

Vitamin D helps the body absorb calcium. This is important for bone density. This will naturally begin to decrease when you reach 35. Lifespan researchers take vitamin d Because of its beneficial effects on bone, immune system, and cancer risk.

Challenge your brain

To keep his mind sharp, for an hour or two every day, Hong makes sure he does something that challenges his brain. “Your brain is like a muscle. If you don’t use it, you’ll lose it,” he said.

In many cases, work is enough stimulation for him, but on weekends, for example, he may play or read chess or checker games with his kids. Screen time is not counted, he said.

Although mental stimulation cannot prevent brain aging, evidence suggests that it helps build resilience Alzheimer’s disease symptoms Forgetfulness etc. This resilience is known as cognitive reserves, and research shows that people with larger reserves built through cognitive activity later developed Alzheimer’s disease and are less symptomatic.

“The most important thing I say is that every patient is age is really numbers,” Hong said. “Your body might say you’re 52, but you can act, or you can feel like you’re 35. That can also be the opposite.”