A prominent researcher in the field of aging, Dr. Eric Verdin, has claimed to have turned back his biological clock by up to 15 years through lifestyle changes. At 63 years old, Verdin's biological age is reported to be significantly younger than his chronological one, according to biomarker tests that assess inflammation, blood pressure, and cholesterol levels. He attributes this achievement to adhering to a Mediterranean-style diet, avoiding ultra-processed foods, and limiting alcohol consumption. Verdin emphasizes that lifestyle choices such as diet, exercise, sleep, stress management, and social connections play a more critical role in longevity than genetics.
Dr. Eric Verdin, CEO and president of the Buck Institute for Research on Aging, is at the forefront of exploring how individuals can extend their "healthspan"—the period of life spent in good health. Through meticulous tracking of his own health metrics using wearable devices and regular blood tests, Verdin has fine-tuned his lifestyle over the past decade. His regimen includes adopting a Mediterranean-style diet, which prioritizes fruits, vegetables, whole grains, lean proteins, and healthy fats. This dietary approach, rooted in traditional eating patterns from countries like Greece and Italy, has been consistently recognized as one of the healthiest diets globally.
Verdin’s commitment to maintaining optimal health extends beyond what he consumes; it also involves what he avoids. He steers clear of ultra-processed foods, items often characterized by their reliance on industrial ingredients and processes not typically found in home kitchens. These products tend to be high in sugar, fat, and salt, making them highly palatable but potentially detrimental to long-term health. Recent studies have linked diets rich in ultra-processed foods to numerous health issues, including obesity, cancer, and depression.
In addition to avoiding processed foods, Verdin refrains from drinking fruit juice, despite advocating for whole fruits in his diet. The reasoning lies in the removal of fiber during juicing, which allows for rapid sugar absorption and subsequent blood sugar spikes. Over time, these spikes can contribute to insulin resistance and conditions like prediabetes or type 2 diabetes. Fiber plays a crucial role in moderating sugar absorption, thus preventing abrupt fluctuations in blood sugar levels.
Alcohol is another element Verdin has largely eliminated from his routine. Once enjoying an occasional glass of wine with his wife, Verdin noticed improvements in energy levels and sleep quality after abstaining during the Dry January challenge amid the pandemic. Inspired by these positive changes, he now reserves alcohol for rare special occasions. His decision aligns with recent advisories from global health organizations warning about the risks associated with alcohol consumption, particularly its link to cancer.
By focusing on a balanced diet, minimizing processed food intake, and reducing alcohol consumption, Dr. Eric Verdin exemplifies how strategic lifestyle adjustments can profoundly impact health and longevity. His journey underscores the importance of proactive health management and offers practical insights into achieving sustained well-being throughout life.