The doctor’s longevity says he has changed his biological age in 11 years. Here are 3 things he does every day to stay healthy longer.

• 52 -year -old dr. Kurt Hong said he had changed his biological age over 11 years by leading a healthy lifestyle.

• Hong, a nutrition researcher, follows the Mediterranean diet packed in fruits and vegetables.

• It takes vitamin D supplement and leads both cardio and difficulty lifting training every week.

Obesity physician, nutritional researcher and professor of medical and aging dr. Kurt Hong sees a healthy lifestyle seriously.

So far, it works.

A three -year -old 52 -year -old father lives full life and has no chronic health problems. He said Business Insider that his last tests of “biological”, performed about 18 months ago, said he was 41 or 11 years younger than his chronological age. There is no consensus on how to define or measure the biological age, but Hong used the Fenage Algorithm, which measures nine aging biomarkers, including inflammation levels and metabolic health.

“Many age-related chronic diseases are directly related to what you eat and your weight,” he said. “The key is to be proactive.”

Hong follows a Mediterranean diet that contains fresh products and is considered widely considered to be the healthiest way to eat a longer life. He also leads an active lifestyle to maintain a healthy weight.

He shared three daily habits he set up in hopes of living a long, healthy life.

Cardio and resistance training

Hong, who is the chief physician of the LIFEFORCE preventive medicine company in Los Angeles, is preparing aerobic exercises or heart and resistance training every week. “They contribute to different things,” he said.

“Aerobic exercises certainly contribute to your cardiovascular fitness and health,” he said. Strength training helps to create and maintain muscle and bone density.

For the heart, Hong loves to run, hike and swim in the summer. It exploits SOCAL air and outdoor exercises as much as possible. “My aerobic things I like to do outside the gym,” he said.

He also has a gym membership and uses weight machine for 45 minutes several times a week. “There are a few people who will participate in the gym for two, three hours. I enter and leave there,” he said.

Hong tells his patients to find physical activity they like, and start doing so twice a week.

His attitude towards “everything better than nothing” reflects a great 2023. Findings of a study published by the British Journal of Medicine Sports. The systemic review deals with more than 30 million people on themselves and found that those who had an average of 2.5 hours a week were exercising, the risk of early death, cardiovascular disease and cancer than their sedentary peers.

The study found that people who exercised up to 2.5 hours longer than on average gave even more health benefits. However, even an hour and 15 minutes – half the recommended 2.5 hours of time – reduced the risk of early death, cardiovascular disease and cancer compared to any exercise.

Vitamin d

Hong does not believe he is taking many Boundy supplements, but said they could be useful for people with certain disadvantages or medical conditions. “I only take one,” he said.

It is taking a vitamin D supplement to keep bone health in age, and because the tests have shown that its level is low.

Vitamin D helps the body to absorb calcium, which is very important for bone density, which naturally begins to decrease at a time we reached 35.

Challenge your brain

To keep his mind sharp hour or two every day, Hongs make sure he is doing what challenges his brain. “Your brain is muscle – if you do not use it, you lose it,” he said.

Often he will have enough stimulation, but for example, on weekends, he can play a chess or checker game with his children or read. Said the Screentime did not count.

Mental stimulation cannot prevent the brain from aging, but evidence shows that this can help to create resistance to Alzheimer’s disease symptoms such as oblivion. This resistance is known as a cognitive reserve, and studies have found that people with higher stocks that are created through cognitive activities later developed Alzheimer’s disease and had less symptoms.

“The most important thing I say to all my patients is the age actually a number,” Hong said. “Your body may say you are 52 years old, but you may behave or feel like 35 years old. And it can be vice versa.”

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