In the pursuit of a longer and healthier life, Dr. Mark Hyman, founder and senior advisor for the Cleveland Clinic Center for Functional Medicine, shares valuable insights into maintaining a robust health span. Distinguishing between lifespan and health span, he emphasizes the significance of healthy, pain-free years. Drawing from a study by James Fries, Hyman advocates maintaining an ideal body weight, avoiding smoking, and incorporating exercise to ensure a longer, healthier life.
Hyman’s daily routine begins with consuming 32 ounces of water with electrolytes upon waking, followed by green tea throughout the day. Green tea, rich in phytochemicals and catechins, is recognized for activating longevity switches and promoting overall health. Additionally, Hyman recommends a nutrient-packed “healthy aging shake” for breakfast, consisting of goat whey, creatine, Mitopure, probiotics, adaptogenic mushrooms, frozen berries, and macadamia milk.
Prioritizing fitness, Hyman underscores the importance of cardiovascular fitness, strength, flexibility, and stability. He endorses a resistance band workout using the TB12 band, incorporating a routine designed by Tom Brady for comprehensive fitness benefits. Emphasizing the transformative impact of strength training, Hyman credits his late 50s workout routine for reshaping his body.
Following a pegan diet—plant-rich but not exclusively plant-based—Hyman focuses on colorful, phytochemically rich vegetables, nuts, seeds, and proteins while limiting starch and sugar. A key element of his diet is consuming ample healthy fats, recognized for improving cholesterol levels and reducing inflammation. He describes his lunch as a “fat salad,” featuring avocado, arugula, pumpkin seeds, wild salmon, or other omega-3-rich options.
Cruciferous vegetables like broccoli, kale, and Brussels sprouts form another essential component of Hyman’s diet. He recommends daily consumption for their role in activating cellular detoxification pathways and supporting mineral status.
Hyman reframes exercise as a powerful drug with the potential to regulate physiological functions, avert chronic diseases, and enhance longevity. Stressing its critical role, especially as individuals age, he encourages viewing exercise as an essential component of a healthy lifestyle. Overall, Hyman’s approach to longevity combines hydration, nutrient-rich shakes, a balanced diet, strategic exercise, and a positive perspective on aging.
