My Diet & Lifestyle Routine For Burning Fat, Building Muscle & Staying Young | Dr. Mark Hyman
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I'm turning 65 this year and feel younger, fitter, and more vibrant than ever. Thanks to my longevity routine, I’ve been able to reverse my biological age by 20 years, plus an additional year in the past five months alone!
As I grow older, I’ve learned that what’s possible when we nourish our bodies, get regular exercise, quality sleep, and manage our stress - we can effectively turn back our biological clock. Add a supplement stack and hormetic stressors to activate our longevity switches, and you’re setting a solid foundation for lasting health. So, how does someone in their 60s build muscle and sport abs that could rival their younger selves?
In today’s Health Bites episode, I’m sharing the exclusive details behind my longevity routine that anyone can try on their journey towards a healthier, longer life. Whether you want to sharpen your mind, enhance your physique, or simply feel younger, this episode is for you. Remember, it’s not just about adding years to your life, but life to your years.
In this episode, I discuss:
My morning routine for longevity (2:46)
How I get the benefits of exercise in minimal time (3:23)
A look at the ingredients in my Healthy Aging Shake (5:54)
What I eat in a day (lunch and dinner) to support longevity (11:46)
The role of dietary protein for longevity and how much to eat every day(15:03)
How to activate your longevity switches using the power of hormesis (23:00)
Top tips for active relaxation and rejuvenation (28:51)
My nightly routine for sleep optimization (30:01)
The supplement I take for optimal health and longevity (32:01)
Why lab testing is crucial for longevity and optimal health (33:31)
Personal experience and experimentation with advanced longevity therapeutics (36:55)
This episode is brought to you by Timeline Nutrition and Cymbiotika.
Support essential mitochondrial health and save 10% on Mitopure. Visit TimelineNutrition.com/Drhyman and use code DRHYMAN10.
Upgrade your supplement routine with Cymbiotika. Get 20% off with free shipping on all orders. Head to Cymbiotika.com and use code HYMAN.
You look amazing for 65 Mark ❤
Better. yet his energy feels 10 plus years younger, that's pretty amazing.
I take liquid minerals and liquid vitamins, bee pollen, an apple a day, plus raisins for strong bones. 3-5 times a week I take blueberries, chopped lemon, and Kale with 4 oz of waters and drink it on a empty stomach in the morning to detox the liver. I just turned 70 and lifting weights plus playing softball. No wheat, no corn, no GMOs. Organic when possible. I walk 3-5 times a week! And, occasionally still install carpet. Jesus is my God and savior 😎
No he doesn't. His skin is awful.
Go back to a year ago and see the difference in his appearance.
He’s so hot
Thanks so much for sharing everything you do and being a guinea pig for us ! I actually do almost all of these things, the cheap ones that is. I live on the largest freshwater island in the world, it's in Georgian Bay Canada. Plunging into cold water is very convenient and absolutely free! LOL I'm currently 65 years old and in better shape than I was at 40 . At that time I was told I'd be in a wheelchair by 50 years old! And, I'm sure that I would have been if I continued listening to Conventional doctors, eating a low fat diet and doing all the right things! Since none of this was working for me I decided to try some different things. Dr Hyman and others like him have saved my life! I cannot thank you enough❤❤❤ These things work! Start where you are and do what you can!
I sailed in Georgian Bay on my dad‘s boat when I was a teenager we were in Browning cove ? Very pretty there. Clean chilly water. 😊
For stress I pray and meditate on the Bible, the Word of God and I garden. God is good. God bless you all. Thank you very much for sharing this information. God bless you richly.
Amen!! GOD IS GOOD ALL THE TIME💫🌷☀️
@@isagoldfield7393if only people would be as good...
The bottom line at the end of our lives is that the God of the Bible exists & is the Creator who has given us such truly amazing bodies. At the end of our lives whether good or bad, healthy or not we stand before Him. I am grateful to Dr Mark for sharing what God has enabled him to achieve.
Do you workout?
@@sl4983 I do. Timothy says that "bodily training is beneficial, but Godly devotion is beneficial for all things.
I'm 63 yo. I've been on a healthy eating journey for 15 years and I look better than I did in my 30's. However, I was just diagnosed with lupus. I'm devastated! I have done a lot of research and came to the probable conclusion that this freaking disease was caused by eating too much farmed salmon. They treat the salmon with DNA intervention "drugs". There is no history of autoimmune problems in my family. I'm in for the fight of my life. I pray I'm up for the challenge. I'm going to try ozone therapy.
Look into oxalates. Sally Norton.
consider checking out steven gundry. hyman interviews him in a YT. i just finished reading his last 5 books (2017 Plant Paradox to 2024 Gut Check). i am intrigued by gundry as his autoimmune patients reverse their symptoms (92% of 200 patients published inn 2028, way more documented in his practice).
There is a doctor who is healed from lupus. Google goodbye lupus. She mainly used veggie smoothies. Hope you get better soon.
You got this. Wish you all the best in your healing journey.
Agreed, farmed salmon is horrible for you. Eat wild caught. However, most all illness including autoimmune comes from emotional issues. Lupus has to do with not standing up for yourself. Not speaking your truth, which results in anger at yourself. Need to change your thought pattern, release your anger, claim your power and love yourself. 💙
Can't help but think you need to be quite well off financially to do this 😅 I guess the basics (avoid sugar and processed food, and also workout and staying active) can be done my most.
@@danachilds721 You can make time for your health, or it'll make time for you
A little extra money helps for sure but there are low cost you can do as well. The physical activities you can go for walks with a rucksack and there is a lot of homework out routines you can do with just body weight. For the grocery bills I pick and choose my battles because we are lower income. But invest in certain foods and avoid all Ulta processed foods and high sugars etc.
The basics will get anyone where they need to be - whole foods with good quality animal proteins and fats will fill you up and keep you full longer!! 🙂 Our food budget actually went down when we started focusing on quality.
If you can get ground beef for $2.99 do that. It's better than eating empty carbs. Cabbage and celery are relatively cheap. Spice it up. This video describes, I think, a $600/mo/person diet but $200/mo/person is achievable and metabolically decent. SAD can actually cost more. It is indeed disheartening to hear 'I would never eat factory farmed meat' when you want to buy $14/lb grass-fed but it's never going to happen, especially when you're struggling to just not be sick.
Looking good sir. Wishing you much good health and happiness ! You help so many !
Thank you for this valuable information. Wishing you a blessed day 🙏
No fluff. Solid usable info. Need book to absorb all this. Thank you Dr. Hyman You're not so crazy as those who keep too busy for health.
do the non-($) items 1st. but do take the basic supplements 1. eat high protein(1g/lb body wt-watch leucine level 2.3g)/low glycemic, clean plant rich w/ some vit/min/fat supplements (Vit D3, K2, omega 3's, MCT oil (costco carries), multivitamin, magnesium glycinate, probiotics) 2. exercise, including cardio (4-5x/wk), strength (3-4x/wk), flexibility (daily), stability. i found w/ COVID, AM is best for my body 3. sleep - 7-9 hrs, regular hrs help circadian rhythm. 4. stress - de-stress daily Longevity Switches/Hormesis 1. time restricted eating 2. hot or cold therapy 3. phyto - colorful plants 4. red light therapy ($) 5. ozone therapy ($) 6. hypobaric O2 therapy ($) Longevity supplements ($) i wont list them, but his stack is shorter than some biohackers like bryan johnson or david pascoe testing ($)
Best Video Ever. Thank you so much. You're saving lives here, really. Keep it going please.
So much information and so much to buy/do. I got so worn out just listening to it all. I'll try again when I'm fitter. His other videos are much calmer and easier to follow.
I admire your commitment.
Fantastic information. Practical. Actionable. Thank you so much.
Thanks DOC. . Glad your channel is also growing
Excellent talk! I’m doing almost everything you advise!!! Thank you!
Thank you for taking the time to share so much of what you've learned and what you live in lamen terms so we can understand. And, you are so down to earth and easy to listen to. God bless
Thank you. Awesome information. Really enjoyed all your tips. Q. What is a monthly budget to eat this way, including vitamins and supplements. Hope you can give an estimate.
Great video! Always motivated when I listen to Dr. Hyman!
Super thank u Mark❤️Blessings 🍀
You look great Mark! My wife was recently diagnosed with Lupus and her and I are going on this Functional Medicine Journey together. We developed a Functional Journal that we are using to help us track all the craziness that comes with this change :) Thank you for all that you do!!!
the zone diet by dr barry sears might treat lupus completely but it has to be 100 percent for 6 or twelve months!its one of the most powerful anti inflammatory diets ever!(period!)and systemic lupus is a result of chronic low grade systemic inflammation!
Please read the book good by lupus. Dr. Brooke Goldner. She is on utube every week. Get ready to fall in love and say goodbye
@@kathyjohnston3971 thank you.!!you are very kind!!
@@kathyjohnston3971 Thank you! I have added it to our shopping list :)
He’s a dilf omfg.
Thank you for important information
Thank you 🙏🏻😊
Dr Mark Could you write the list of supplements and the time you take them?
Following
Following
Lots of good stuff - not sure that I agree with everything but very useful!
Informative. Thanks!
The Mitopure is crazy expensive. Even as someone with a really good income I would not spend $125 for a one month supply.
I am excited. This should be good. It Is so great for you to share and be the example. Although i an a female in her 40s I know this video is also very beneficial. Thank you Dr Hyman 🙏
It’s exciting to already be doing many of these things. I will be doing more. I learn so much from you.
Juicy Dr. Hyman! Thanks for your work. 🙏
I keep watching this video over and over. There is so much useful information in it!
You look amazing for any age!(not just the age you are because who is to say what any specific age should look like!) Thank you for sharing your knowledge, it's been so helpful, and I love you're demeaner as well! 😆🥰
Thank you for this!🎉🎉🎉 Got aome tips to look into and incorperate a couple of these
I will be your age too. Watch you often. Will be taking notes on this one.
Thank you for doing an informative program. Really appreciated. I actually has to play at 0.75 speed because you talked too fast!😅
I joined Function Health recently and I can vouch for it, the whole process is extremely well run and cost effective, and the test results are invaluable. I found out not only some interesting aspects of my longevity profile that were positive - for example, my biological age is over 6 years younger than my chronological age, and most of my key parameters are in normal or optimal territory - but I also got some negative results that I didn't even know about or had only partial data from the standard tests. So I have some things to work on, and I'm basically trying to follow Dr. Hyman's plan as he outlines in this excellent video. I'm not quite as plant-rich as he is, but I do eat a lot of low-carb veggies, nuts and some berries. I don't do the protein shake but I do make a smoothie from goat kefir and A2 milk, along with collagen powder and other things. I probably take even more supplements than he takes, but primarily to manage my blood pressure, glucose, and plaque, all of which are in the mildly elevated range, enough to be concerning but not enough to take prescription meds for. I'm looking forward to seeing if my test results show improvement in a few months; I really like that repeat testing comes with the program, although there is some additional cost if you want to get the full picture.
❤ this thank you so much 😊
Thank you Jay
Great advice!!... you sure look good for 65... It encourages me and others to keep trying.... stay young or younger...👍👍 Now, my only piece of advice to you would be what Bryan Johnson says, you should try look the age you feel.... if I were you I would shave clean and maybe use a little help with the hair... then you would look awesome, probably the way you clearly feel... stay young my friends...😎👍
Great video thanks mark 🎉❤
Good for you 👍 😊
Leucine Leucine You are my friend Keepin my old muscles Strong until the end
Thank you! I bought all the items so I can make a super smoothie!
Dr Hyman - do supplements not put stress on the liver? How do we mitigate that?
Mark you condensed a stack of books into one video … beyond thanks… do any of things modalities change for us gals? Thank you 😊
Great video Mark!
Thank you for all the great information. I am 84 now and in good health. I have practiced yoga for over 50 years. No drugs. Do my best to eat health. Two years ago I had back surgery. As a result, I have gained 30 pounds. I really want to remove this. The doctor here has not been helpful.😢
All good advice. Resistance bands are a great tool but it's also beneficial to carry weight primarily for core stability and overall strength. Walking around holding dumbbells or kettlebells by your sides is a great way to do this.
farmers carry
26:03
love listening to all your insights. For the dry sauna .... does steamroom has the same/similar effect or is dry sauna superior to steamroom? I like my lane swim and call it my "zen zone" as it helps my mind to relax while exercising. Also enjoy pilates and meditation and I do practice Reiki (self Reiki but also for clients). I am considering adding Functional Nutrition to my skill set (studied Holistic Nutrition but like to dive a bit deeper).
Thank you.
Thank you Mark for all you do and share with us. That is amazing. Do you think you can add to the screen or write down all those products that you mentioned about. Otherwise there is no much help. Thanks alot!
Thanks a lot
I have been following you for a long time you look amazing I will join you on this journey
I'll need to watch/ listen a few times to get all the information.
Hello Mark, I am a subscriber and highly value your information. I'm 71 and was diagnosed with pancreatic cancer 3 years ago. I've survived 69 cycles of chemo. I've also had autoimmune disease since 2019. My diet is healthier now than ever, especially w limiting sugar. Thank you for all the diet suggestions. I live in Texas and cannot find functional medicine doctors nearby. There are none associated with the two cancer centers where I'm a patient. I'm also reading Jane McClellan's book "How to Starve Cancer."
Have you heard of Thomas Seyfried? I believe he's on the right track. Good luck
good show thank you😊
Excellent!!…thanks so much👋🇨🇦
U are amazing ❤God bless you for sharing 😊
Thank you Mark!
My last stool test I had an overgrowth of akermansia. Does mitopure make more Akermansia??😊
It would be really helpful if you would link each of the supplements you use.
Outstanding and Awesome regimen. Thank you for this. I have your latest book, and feel so much better at age 73 taking your recommendations & supplements, Pegan diet, intermittent fasting. I exercise daily, swimming a nautical mile for my cardio vascular health , and I am starting resistance training. I have had Hashimoto’s for 42 years now, ( no starches, no sugar, no grains, limited dairy) so Synthroid is the only med I am on but will be seeing a a new specialist soon, who will give me a functional approach, I hope. I’ll be adding your Goat Whey protein shake. I should rehydrate first thing in the morning before my coffee. Your NMN supplement has given me so much energy. I am also on the second round of Big Bold Heath Omega 3,-,HTB-, and Microbiome-Rejuvenate. These have added greater sense of well being. And aside from my Hashimoto’s, I am feeling much more invigorated. Love your podcasts and believe in the functional Medicine approach.
Love it. Doing most of the basics here, still a lot to learn to be even more energized. Do not have access to all the equipment (not even the doctor will do it, as you said), so instead I experiment a bit and use my feeling of energy as a measurement of its good or not. Standard things like GKI (sugar/keton) is the only thing I can do myself. Thank you for the full blown theory:-) Always something to think about in a positive way.
Dr Hyman, what do you think of the Cymbiotika supplement brand?
Thanks🎉 Mark Hyman for the infomation .. I have heard of those products ..could they reached all over the world
Mark, would you please share what do you add to your morning coffee?
Thanks plenty that was superb I think I'll re listen a dozen I wish I apply what I learn I lose patience fast I hate long but I strive and thrive for healthy
So grateful for your content and information you share with us 🫡
What brand of creatine are you taking? And when do you take them? Thank you
I LOVE these episodes ❤️
Dr Hayman, what are the supplements/shake you mentioned?
This is inspirational, and explained in a warm humane fashion. Thank you Mark!
Thank you!
Any chance theres a list of all the stuff he mentioned in the beginning?
I wish I could take even better care of my health, but work takes SO much time and energy. When I have a few weeks off, I just blossom into this completely different person. I feel alive, as opposed to chronically exhausted and stressed from work. Guess I'll be able to relax and focus on myself in 31 years when I retire at 70. Yay.
And you don't need to do all the things he's mentioning. Just eat perfect meaning nutritional food and try to move your body everyday with stuff like heavy weights even if it's just a few studs and that'll go a long long way
Once u reach 70 and plan to focus on yourself then it won't give the optimum results you seek then..getting exhausted at work all till 70 isn't a great idea..may be you can do all what's possible now ..foundation you put now on yourself will give you great flight to have that great health once you get retired and put all time on yourself..gud luck..
Dr Hyman you look absolutely fantastic for your age!
Yeah you look amazing ! I wish I had a body that I could exercise more! But I get aches so I would do more resistance training
So much information! For you, I'm sure its quite easy, after all you're a doctor! But for the average person, Not!! 🤷. Thanks for the ending ,so much more relatable! 🤗
HOW DO WE DO YOUR LAB TESTS DONE? HELP😊
We're the same age as me then? Kind of do most of this, but need to break my addiction to dates. But I don't really eat any refined sugar and definitely no white flour. I feel proud of myself, but consider working at my health for the rest of my life. Thank you loads.
You look amazing period!!
Resistance bands my favorite too. All my gym fits in a small plastic bag😊
Good morning, I just saw your video, yes from 12 days ago, and I will be turning 65 soon as well. My question is which supplements do you consider the most important of the ones you listed? For me, doing all of them is cost prohibitive. Perhaps taking them on an altering basis? Please advise.
Mark, can you please slow down a little bit? You have a lot of great information, But how can one take it all in as you go at Great Neck Speed.
Breakneck Speed.
You can slow down the playback speed when watching😊
If you are watching on KZhead you can tap on the screen as it is playing. When you see the gear symbol tap on that and you can select playback speed.
For me, if he spoke slowly my mind would become idle, then I would start daydreaming and not hear anything at all. Speaking at fullgas causes me to focus.
That’s akin to asking a Lamborghini to slow down. You can go back and review the transcript/show notes below the video.
Hello Doc, I think you are great & I would like to return the favor... if you added a multi-collagen powder to your smoothie it might help your skin elasticity. I also like hyaluronic acid that you can buy as a liquid and add it to your smoothie. Neither taste like much so they are easily added to a smoothie. I know men don't care about their skin as much but it would help support your message to have more supple skin on your face.
Mark, you should talk about cardiac hypertrophy after resistance training over time. Especially for females over 60 and how that impacts blood pressure. Does igf1 have anything to do w this?! It’s counter to the thought that strength training should help when it stresses the heart!??? ❤️ idk
Awesome 👏
Dr. Hyman, It appears that Designs for Health Vitamin D Supreme includes mk-4, not mk-7. Is it possible they changed their ingredients? As I try to research both, It looks to me like menaquinone-7 would be more helpful than menaquinone-4.
Do you have solutıon for Hıdradenitis Suppuratıve please.Can you do video about the HS.
It's hard to know what is best to do .. tbh Mark this ^^ sounds bloody complicated. I'm similar age to you. Had lots of similar health problems too. Im a crazy woman too😂😂🫣 but..... I'm going to stick with carnivore fats and berries and supplements. I do 15 minute morning exercise. I have been doing it for a month and lost half a stone or so. See how I go. I will have a look at your site. I wish I could find someone like you here in England. Thanks for making the video.
I'm a fan of Mark's optimism and positive energy! Question: could you recommend an alternative to Mitopure, Stamets7 mushroom powder and Gut Food available in Europe? looked all over internet, non of those ships to France. Thank you!
Can you provide all the products you use in written. Please
What Goat Whey Brand do you use?
You look amazing!
To slow Mark down, go to the notch wheel in upper right hand corner by tapping corner. Take the speed down from normal to 0.75. It should help when taking notes. I think all poor doctors are trying to double time every minute they are of service to people. My sil is a GP and I have never witnessed anyone who eats or falls asleep as quickly as him. ❤
Great idea to adjust speed of playback-I did that months ago for all his vids; only problem is that set at 75 %-next notch slower-it makes Mark sound a little bit drunk!😄
i am curious if Dr Hyman is naturally thin or its a consequence of his life style. it makes a huge difference, thin people need more bio available and nutritious foods than people who put on weight easily. i start my day with one fruit and unsweetened oatmeal and eggs or just oatmeal with nuts and vegan protein or egg whites. most health videos are directed toward weight loss, but not everybody needs to lose weight , some need to gain some.
So many doctors have started or are affiliated with "health/testing/supplement" companies....and they never fail to mention it. I think the most important supplement that most people are deficit in is magnesium. You'll have to figure out which form is best for you and using a couple of types probably isn't a bad idea.
Would love to hear this from a low fodmap/ibs friendly view point!!
Given the context, it wouldn't be out of line to request the showing of the abs.
😂ha ha…yes please, show the abs
Truthfully, I immediately wonder what the educators are selling when they come on flashing their abs, ha. I'm grateful to all the information this credible Doc is committed to sharing. Changing our health systems from grassroots level up, while advocating on policy and professional level, and maintaining practice. Wow Inspiring! I believe those abs are there😮
Lol
My family and I started the carnivore diet this past mid January. We are all happy with the results so far....
Dr Mark Hyman, what are your thoughts on the Keto/carnivore meal plan for healing autoimmune disorders, diabetes, weight loss, and chronic pain?
I can personally vouch for a carnivore lifestyle. At 71 I’ve been doing carnivore for 5+ years. I do resistance training , regularly do 20 mile bike rides. I don’t take ANY stupid supplements. I have good muscle definition. My waist to height ratio is less than 1. I still work 2-3 nights a week as an L&D nurse (because I want to not because I have to). I check my labs at least once a year and they are all good. Give it a go for at least 1-3 months and see what you think