How to age backwards: Mark Hyman, M.D. | mbg Podcast

Introduction

This tutorial is based on insights from Mark Hyman, M.D., on how to age backwards and enhance longevity. It provides actionable steps and key concepts discussed in the podcast, focusing on what you can control regarding aging, dietary considerations, exercise recommendations, and biohacking tools for improving health span.

Step 1: Understand the Root Causes of Aging

• Identify the main factors contributing to aging, including:
  • Inflammation
  • Oxidative stress
  • Hormonal imbalances
  • Nutritional deficiencies
• Recognize that many of these factors can be influenced through lifestyle changes.

Step 2: Assess What You Can Control

• Acknowledge the aspects of aging you can influence:
  • Diet
  • Exercise
  • Sleep quality
  • Stress management
• Understand that genetics play a role, but lifestyle choices can significantly impact biological age.

Step 3: Get the Right Lab Tests

• Consult with a healthcare provider to assess your biological age through specific lab tests:
  • Blood markers (e.g., inflammatory markers, hormone levels)
  • Genetic tests (to understand predispositions)
• Regularly monitor these metrics to track your health over time.

Step 4: Optimize Protein Intake

• Learn about the role of mTOR (mechanistic target of rapamycin) in aging:
  • mTOR is a cellular pathway that influences growth and metabolism.
• Aim for adequate protein intake, considering:
  • If you’re vegan, focus on plant-based protein sources like legumes, nuts, and seeds.
  • Consider supplementation (e.g., pea protein) if necessary.

Step 5: Develop a Comprehensive Wellness Routine

• Adapt your wellness routine based on personal experience and current research:
  • Include both cardiovascular and strength training exercises.
  • Incorporate flexibility and balance workouts (e.g., yoga, Pilates).
• Regularly update your routine to keep it engaging and effective.

Step 6: Track Your Cardiovascular Fitness

• Use wearable technology or fitness apps to monitor:
  • Heart rate
  • Activity levels
• Set personal fitness benchmarks and goals to stay motivated.

Step 7: Identify the Best Exercises for Longevity

• Prioritize exercises that promote longevity:
  • Aerobic activities (running, cycling, swimming)
  • Resistance training (weight lifting, bodyweight exercises)
  • Flexibility and balance exercises
• Aim for a minimum of 150 minutes of moderate-intensity exercise weekly.

Step 8: Explore Biohacking Tools

• Evaluate the effectiveness of various biohacking tools:
  • Overrated tools might include certain supplements or expensive gadgets.
  • Underrated methods may include mindfulness practices or simple dietary changes.
• Research and choose tools that align with your health goals.

Step 9: Choose the Best Diet for Longevity

• Focus on a diet rich in whole foods:
  • Include plenty of fruits, vegetables, whole grains, and healthy fats.
  • Consider Mark’s preference for goat whey protein over grass-fed whey for its digestibility.
• Minimize processed foods and sugars.

Step 10: Avoid Sneaky Habits Accelerating Aging

• Identify and eliminate habits that may negatively impact your health:
  • Poor sleep hygiene
  • Sedentary lifestyle
  • High-stress levels
• Replace them with healthier alternatives.

Step 11: Explore Cutting-Edge Longevity Treatments

• Stay informed about new treatments and technologies in longevity medicine:
  • Consult with healthcare professionals about options that may be suitable for you.

Step 12: Reprogram Your Genes

• Understand that lifestyle changes can influence gene expression:
  • Engage in activities that promote health and well-being, such as regular exercise and a balanced diet.
• Focus on practices that reduce stress and support mental health.

Step 13: Implement the Top Three Health Span Strategies

• Mark suggests focusing on:
  • A balanced diet
  • Regular physical activity
  • Stress management techniques (such as mindfulness or meditation)

Conclusion

By following these steps, you can take proactive measures to potentially reverse aspects of aging and enhance your overall health span. Begin by assessing your current lifestyle, making necessary adjustments, and regularly monitoring your progress. Embrace the journey towards better health and longevity!