Good Lifestyle

Everyone wants a long lifespan, but today, a long -term health is just as coveted. Mark Hyman , MD, founder and senior advisor for Cleveland Clinic center for functional medicine and the host of the popular podcast The doctor's farm , put it best in an interview with Gq : "Your duration of health is how many years In your life, you are in good health and your lifespan is how many years you are alive. ""

He says that many people suffer unnecessarily at the end of their lives and that if we pay attention to a few key facets of health, we could feel younger longer.

"There is a famous study of James Fries from Stanford, where he looked at the habits Of a large cohort of people, "Hyman told the magazine," and he found that those who kept their ideal body weight do not smoke and exercise healthy and dead lives quickly, painless and at a lower cost, while those Who did not do it "I did not follow these behaviors had long and slow declines and died long, expensive and painful."

Since Hyman devoted his career to study longevity - and has implemented many of his conclusions in his own daily routine - his followers have turned to him for health and well -being advice. Read the rest for the best 63 -year -old doctor diet and exercise secrets to live your best life for as long as possible.

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One of Hyman's simplest tips starts as soon as you wake up. When he gets out of bed, he drinks about 32 ounces of water with electrolytes, then a cup of coffee, he said Gq .

According to Healthline , electrolytes - including sodium, chloride, potassium, magnesium and calcium - have a balance of fluids control, regulate blood pressure, help muscle contraction (including the heart) and maintain blood pH. You can buy a wrapped sports drink, add a tap water powder or make your own recipe at home.

Throughout the day, Hyman also drinks green tea. In a Tiktok video , he said: "It contains all these phytochemicals, catechins, which have proven to activate switches and ways of longevity in our body which keep us young and keep us healthy."

In fact, a 2020 study published in the International Journal of Molecular Sciences have reported that "in particular green tea catechins are widely described as effective in the prevention of lung cancer, breast cancer, esophagus cancer, stomach cancer, liver cancer and cancer of prostate".

A separate 2010 literature paper On green tea, revealed that regular consumption could reduce the occurrence of obesity rich in fats and type II diabetes, as well as the risk of coronary disease.

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Even if you cannot revise your entire diet, there are healthy things that you can add to it. Hyman suggests this shaking that he drinks for breakfast after exercise. It includes 40 to 50 grams of Lactrum (Hyman uses Mount Capra Or Bare goat ) and 5 grams of creatine for muscle construction, he said Gq . AE0FCC31AE342FD3A1346EBB1F342FCB

"I also add a whole cocktail other things: something called Mitoture , which is a compound called a postbiotic ... It is Urolithin A, which induces mitophagy, increases muscle synthesis, increases fitness levels, helps cleaning old cells, reduces inflammation - it has Just a lot of advantages, "he said." I also set up. Probiotics [in my shake], I put adaptogenic mushrooms, frozen berries, perhaps macadamia milk and I do it. ""

The doctor says that the drink usually brings him to lunchtime.

Hyman says there are four fitness elements: cardiovascular form, strength, flexibility and stability. Its favorite form of exercise, which uses resistance strips, covers three.

"I use L TB12 group , Tom Brady's brand, who has a whole routine to obtain stability, strength and cardio work, "he told GQ." It is a really intense one hour training. ""

He said that after starting this strength training routine at the end of the 1950s, his body changed completely and looks better than when he was 40 years old. "I would have liked to be more at the gym younger]," he said. "The muscle is essentially the currency of longevity."

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In general, Hyman follows a Pegan diet, which is a diet rich in plants and not based on plants. "It is a lot of colored and phytochemically rich vegetables; nuts and seeds and proteins," he explained to Gq . He also eats low blood sugar, which means weak starch and sugar.

A key element of his diet is to reduce a lot of good fats. For example, Hyman describes his typical lunch. "[This] could be a large salad with avocado and arugula. I put grilled pumpkin seeds or gables. I will throw a box of wild salmon, or I will have a mackerel box or Some sardines on the side, tomatoes, olives and olive oil, "he said Gq . "I call it a" salad fat ", because it's a lot of good fats."

According to Health UCLA , healthy fats can improve blood cholesterol, help control blood sugar and reduce inflammation.

They also have a delicious taste, and the more delicious your diet, the more likely you are!

Broccoli, kale, green cabbage, Brussels cabbage, cabbage - that's all that are called cruciferous vegetables, and Hyman recommends eating one or two cups per day.

As he explains in his video Tiktok, they contain "compounds that activate these cellular detoxification paths which optimize your mineral status, like magnesium ... a lot of folate, which is important for this key process called methylation, which affects your biological age. "

Indeed, the Cleveland clinic Notes that studies have shown that a diet rich in vegetables can reduce the probability of certain cancers, in particular breast, pancreatic, bladder, lung, prostate and colon cancer.

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Hyman reflects the exercise in a way that could inspire you to go to the gymnasium or to your yoga carpet a little more frequently.

"I think that if the exercise was a drug, it would be the most powerful medication ever invented on the planet," he said Gq . "It has the capacity to regulate almost all the physiological functions for the best and to avoid many chronic diseases that we have, heart disease in diabetes, cancer and dementia."

He added that this was also essential for longevity. "Essentially, there are these longevity switches [in the body], and the exercise is the means of turning a lot," he said. "This is not the only way - the said, supplements or phytochemicals can manage it, sometimes even drugs - but I think the exercise is essential."

He says that the more we get older, the more important it is - you may want to establish the habit early.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.