Fueling Longevity: Insights from Dr. Mark Hyman

What you eat today fuels your health, but it also optimizes your healthspan, enabling you to live better for longer. This philosophy lies at the core of functional medicine expert Dr. Mark Hyman’s viewpoint—rooted in the “food as medicine” mantra. His insights are not just theoretical; they are backed by both personal experience and scientific research.

The Essence of Healthspan

At 63, Dr. Hyman claims to have a biological age of just 43. As the founder and director of The UltraWellness Center and author of the book Young Forever, he believes adopting the right health habits can contribute to longevity and even reverse signs of aging. Hyman epitomizes his teachings, tackling fitness challenges that many younger individuals would shy away from; he famously rang in 2023 by climbing Table Mountain in Cape Town.

Tips for a Longer, Healthier Life

Dr. Hyman shares several longevity-boosting strategies worth incorporating into daily routines.

Follow Three Basic Food Principles

1. Limit Processed Foods

A principle inspired by his experiences in various communities, Hyman suggests asking, “Did God make this, or did man?” This simple question can transform grocery shopping habits. Whole foods should dominate your purchases; fresh produce and unprocessed items are foundational.

2. Go Plant-Based

In line with his belief that a “plant-rich” diet is essential, Dr. Hyman recommends that 70-80% of what’s on your plate should consist of vegetables, nuts, seeds, and fruits. This dietary approach not only promotes better health but also aligns with sustainability.

3. Include Healthy Fats

Healthy fats, such as monounsaturated and polyunsaturated fats derived from sources like avocados and olive oil, are crucial for lowering heart disease risks, improving cholesterol levels, and reducing inflammation. As Hyman points out, good fats are vital for overall well-being.

Explore Peganism

Hyman has coined the term “Pegan” to describe his unique dietary philosophy, merging paleo and vegan principles. The Pegan diet is designed to optimize health by reducing blood sugar levels and inflammation while being environmentally sustainable.

What Does a Pegan Diet Include?

• Focus on healthy fats such as omega-3s, coconut, and avocados.
• Ensure that 75% of your diet consists of plants, with an emphasis on vegetables.
• Treat protein as a side dish rather than the focal point.
• Eliminate dairy, gluten, and inflammatory vegetable oils.
• Savor sugar occasionally instead of routinely indulging.

Supplements: The Right Way

While Hyman emphasizes that supplements aren’t essential for everyone, many could benefit from certain vitamins if they don’t meet specific lifestyle criteria. If you’re not foraging for wild foods, drinking pristine water, exercising constantly, and minimizing stress, then supplements may help fill nutritional gaps.

Key Supplements Recommended by Hyman

• Multivitamins: These help maintain balance and can cater to individual needs based on age and sex.
• Vitamin D3: Essential for metabolism and influencing over 200 genes, vitamin D can play a crucial role in preventive health measures.
• Omega-3 Fatty Acids: Known for their anti-inflammatory properties, omega-3s may improve insulin sensitivity and reduce cholesterol levels.
• Coenzyme Q10 (CoQ10): This antioxidant may boost energy production and support cardiovascular health.
• N-acetyl cysteine (NAC): Aids in combatting oxidative stress and enhancing immune function.
• Curcumin: Derived from turmeric, it supports the body’s inflammatory response and promotes organ health.

Consider NAD+

Dr. Hyman advocates for NAD+ supplementation, highlighting its role in blood sugar control, liver function, and healthy aging. As this coenzyme’s levels decline with age, NAD+ therapy might be a beneficial option for longevity.

Prioritize Strength Training

Exercise is crucial not only for physical health but also for mental well-being. Hyman endorses strength training, citing its profound impact on mood, resilience, and overall health. Just a modest weekly routine of 30-60 minutes can significantly reduce the risk of various diseases.

Start with a Nutrient-Dense Smoothie

After workouts, Hyman energizes his day with a nutrient-rich smoothie. His recipe includes healthy fats, collagen for gut health, and whey protein to preserve muscle mass—a critical element for aging well.

Break Up with Sugar

Dr. Hyman warns against the widespread addiction to sugar in America. Excess sugar consumption contributes to numerous health issues. His solution is a 10-day detox focused on whole, fresh foods to reset cravings and restore balance.

Track Your Blood Sugar

Using a continuous glucose monitor can provide valuable insights into how your body’s reacting to different foods, preventing insulin resistance and enabling better health management.

Try Contrast Therapy

Hyman practices switching between hot and cold temperatures to stimulate his body’s recovery processes, enhance circulation, and elevate immune function through what he calls hormesis.

Prioritize Sleep

Adequate sleep is non-negotiable for well-being. Hyman aims for 7-8 hours a night, citing its crucial role in maintaining focus and overall health. Creating a sleep routine can significantly improve health outcomes.

Lean on Friends for Support

The journey to better health is often easier when supported by a solid network. Hyman emphasizes the value of community, whether through friends, health coaches, or online groups, to help maintain accountability and motivation.

Each of these principles from Dr. Hyman reflects a holistic approach to health and longevity. By integrating these into daily life, you may find not only a longer life but also a higher quality of living as you age.