Dr. Eric Verdin, a researcher on longevity, declared “15 -year biological rejuvenation” thanks to the Mediterranean diet, away from alcohol and juice.
Dr. Verdin, CEO and Chairman of Buck Research Institute, researched on how to prolong “healthy life” for many years. He himself also uses smart watches and health monitoring devices to check the body index, combined with periodic blood tests every quarter. Based on the results, he adjusted his living habits. Currently, he tested dinner earlier to extend the interruption fasting period.
According to tests for biological signs such as infection, blood pressure and cholesterol, although Verdin’s actual age is 68, his biological age is only 48 to 53. There is no consensus in definition as well as the method of measuring biological age, so the results may vary depending on the test.
Biological age is the term describing the influence of the aging process on the human body, saying that your body is really younger or older than your real age. It can be identified through test kits, usually including testing saliva, blood or urine samples
Verdin believes that lifestyle elements such as diet, exercise, sleep, stress management and social connection have a greater influence on a healthy life than genetic factors.
Eat the Mediterranean diet
Dr. Verdin emphasized that many scientific studies have proven the benefits of a balanced diet. In particular, complex carbohydrates such as sweet potatoes, healthy fats and proteins help maintain health and enhance body function.
He followed the principle of the Mediterranean diet, based on traditional eating habits of countries like Greece, Italy and Türkiye. US News & World Report Ranked here is the healthiest diet for the past 8 years. Verdin observed and found that people who apply this type of eating often have better health.
The Mediterranean diet encourages the consumption of many fruits, vegetables, whole grains, beans, seeds and lean protein from fish. In addition, it also prioritizes the use of olive oil instead of butter, limiting red meat and processed foods. Some studies show that this diet reduces the risk of cardiovascular disease, type 2 diabetes and cognitive impairment when getting old.
Limit super processing food
Dr. Verdin avoids super -processed foods, following the advice of Michael Pollan’s culinary journalist: “Stay away from the processed dishes that you can buy quickly at the store or things that your grandparents don’t consider is real food.”
Super processed foods are high in fat, sugar and salt but low in fiber, making them attractive and addictive, increasing the risk of eating and drinking. In addition, they often contain many additives, preservatives and artificial flavors, which can adversely affect the digestive system, metabolic disorders and impaired intestinal health.
A recent study showed that a super food -rich diet involved in 32 health issues, including obesity, cancer, depression, metabolic disorders and brain function impairment. Experts recommend prioritizing fresh food, less processed to protect long -term health.
Dr. Eric Verdin, CEO and Chairman of Buck Aging Research Institute. Image: Verdic Lab
Limit drinking fruit juice
Despite encouraging many fruits, Verdin does not support drinking juice, as it contains high sugar. The juice removes fiber, causes the body to absorb sugar faster, spike the blood sugar level and tie the pancreas to produce more insulin to balance. The rapid and frequent increasing blood sugar can impair the body’s insulin adjustment ability, leading to insulin resistance, the risk of pre -diabetes and Type 2 diabetes.
Fiber is not only good for the digestive system but also helps slow the process of absorbing sugar, preventing sudden hyperglycemia.
“When you eat an orange, the amount of sugar is absorbed much slower, helping the body have time to handle. This helps avoid sudden increased blood sugar, reduces pressure on the pancreas and prevents the risk of insulin resistance in the long run,” Verdin explained.
Avoid alcohol
Previously, Verdin often drank a glass of wine with his wife in the evening, but during the challenge of “Dry January” (January without wine) on the epidemic of Covid-19, he realized that he had more energy and sleep better when he did not drink alcohol.
“So I never return to the old habit again,” he shared.
Currently, he only drinks alcohol on special occasions. In January 2023, the World Health Organization stated that “no alcohol consumption is safe for human health”. In the same month, General Medical Dr. Dr. Vivek Murthy also warned about the connection between alcohol and cancer, and recommended labeling on alcoholic products.
According to the report, alcohol consumption is the third leading cause of cancer can be prevented in the US, only after tobacco and obesity. In addition to cancer, many studies also show that drinking alcohol can increase the risk of cardiovascular diseases, liver damage and cognitive impairment. Some experts recommend that if they cannot give up completely, people should limit alcohol to a minimum to protect long -term health.