Dr. Eric Verdin, a leading expert on healthy aging, claims to have reversed his biological age by approximately 15 years through a combination of diet and lifestyle changes. Verdin, who is 68, serves as the CEO and president of the Buck Institute for Research on Aging. He advocates for a diet that helps avoid blood sugar spikes, which are linked to metabolic diseases such as type 2 diabetes and contribute to the aging process.
In a recent interview, Verdin criticized the common breakfast of cereal and orange juice, describing it as “essentially a bowl of sugar, sugar, sugar.” He explained that such meals, high in sugar and refined carbs, lead to blood sugar spikes that can result in energy crashes and cravings throughout the day. Over time, chronic high blood sugar may contribute to inflammation, which accelerates aging and increases the risk of chronic diseases.
To track his health, Verdin uses wearable technology, including the Whoop smartwatch, to monitor his blood pressure and cholesterol levels. He also relies on epigenetic tests, such as GlycanAge and SuPar, which assess biological age based on inflammation markers. While there is no standard definition of biological age, these tests suggest that Verdin’s biological age is much younger than his chronological age.
Verdin follows a Mediterranean-style diet, emphasizing fresh produce, legumes, whole grains, and lean proteins, while avoiding ultra-processed foods. He believes this type of diet contributes to longevity, citing studies of populations who follow similar eating habits as being among the healthiest.
In his opinion, breakfast should be savory rather than sweet. He typically starts his day with eggs, avocado, and salmon on wholemeal bread. These foods are rich in protein, healthy fats, and fiber, which help keep blood sugar levels stable and support digestive health. Verdin prefers to cook with olive oil instead of butter, and he considers hard-boiled eggs a good option for those avoiding oil.
Verdin’s approach highlights the importance of mindful eating in promoting longevity, particularly in avoiding sugar-laden breakfasts that can disrupt blood sugar balance and accelerate aging.
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