Turn Back the Clock: 5 Proven Ways to Keep Your Biological Age 20 Years Younger, Says Longevity Doctor

If the Ozempic craze seemed extreme, imagine the frenzy that would result over the first product or regimen proven to actually reverse human aging. Dr. Mark Hyman says he's already found it. The longevity doctor, 63, says the biological age of his body's cells is only 43—and that's because of certain things he does every day. Read on to find out what they are.

Hyman says exercise is the "most powerful" anti-aging drug. He targets his "happy place" of exercise at three hours a day overall.  First thing each morning, he does a strength-training routine with resistance bands for 30 minutes. "Resistance training really transformed my body and my health," he told Insider. "People don't realize those problems occur with things that we can change, that are reversible. It's a treatable condition, as opposed to an inevitable decline.'

Hyman's first meal of the day is a "healthy aging shake" that contains blueberries, whey protein powder, zucchini, and chia seeds. It contains 48 grams of protein.  "The most important things are exercise and a diet with healthy fats and plant foods," he said. "No amount of supplements can replace those."

Hyman says he wakes up every morning at 6 a.m. The first thing he does is meditate for 20 minutes.  Hyman said the first thing he does every morning, after waking up at 6 am, is meditate for 20 minutes. Meditation can help improve mental health and reduce stress, both of which can affect how rapidly we age.

After his meditation, Hyman has a morning coffee. A rich source of antioxidants and natural plant compounds called polyphenols, coffee consumption has been associated with a lower risk of age-related conditions like heart disease and dementia. 

After his morning workout, Hyman uses a steam shower, then plunges into a cold tub, staying in the 40-degree water for three minutes. Some evidence suggests hot and cold exposure may reduce inflammation and boost the metabolism."​​I plan to live to be 120, maybe even 180, in good health, savoring the miraculous gift of this life every day," he writes in his new book Young Forever.