February 21, 2024

A ‘healthy ageing shake’ recipe from a longevity expert

Inflexibility may not be for everyone, but there are mental and physical health benefits to taking advantage of morning routines—getting outside, reducing screen time, eating a nutritious breakfast, and slowing down.

Dr. Mark Hyman, founder and senior consultant of the Cleveland Clinic Center for Functional Medicine and author of Forever Young: The Secrets to Living Your Liveliest and Healthiest Life, he shares his daily routine on social media and in his book. Starting the day right is key, he says.

“I’m on a pretty aggressive regimen,” he says Fortune.

Instead of grabbing a sweetened coffee, muffin, or cereal, which only provide short bursts of energy, Hyman tackles what he calls his “healthy aging work.” Packed with protein, the shake is a staple in his morning routine; it’s how he breaks his 16-hour daily fast.

“Protein is very important in a fasted state because it activates our stem cells, creates muscle synthesis [and] it builds our muscle mass, which is critical to longevity and healthy function,” he says Fortune.

According to the dietary guidelines 2020-2025, about 50% of women and 30% of men aged 71 don’t get enough protein; Some experts recommend people get 0.36 grams of protein per pound of body weight and increase their intake to between 0.45 to 0.54 grams of protein per pound of body weight starting at age 40. Optimal protein intake per person depends on factors such as exercise, pregnancy, and age, to name a few.

In addition, the mitochondria in our cells, which provide energy and are critical to cell survival, decrease as we age, so Hyman says that shaking it up helps with mitochondrial regeneration.

Hyman’s morning recipe “healthy aging shake”.

  • 8 to 12 ounces of unsweetened macadamia milk or other nut or seed milk without emulsifiers or sweeteners
  • 1 handful of frozen berries
  • 30 grams (2 scoops) of regeneratively or organically raised goat whey to increase protein intake
  • 5 grams (1 scoop) of creatine for muscle growth
  • Packet urolithin A (UA, which is a compound from pomegranate that helps to activate the regeneration of mitochondria
  • 9 grams (1 scoop) of Gut Food product (pre-probiotic and polyphenol blend) for gut health
  • 1 tablespoon MCT oil or Brain Octane oil for energy and brain function
  • 1 teaspoon mushroom powder for energy, immunity, and stress resilience

This mix serves one or two people and takes five minutes to mix. It’s great first thing in the morning or within an hour of exercise, especially strength training, Hyman says in his book. In the morning, Hyman also turns to green tea extract, turmeric, and broccoli extract.

Nutrition, among other things like strength training and stress management, can help the body’s “longevity switches,” says Hyman.

“I’m hoping to live a really healthy 100 years,” he says. “I want to live to 120 or maybe 150 if I can keep doing everything I love to do.”

Recipe adapted from YOUNG FOREVER by Mark Hyman, MD. Copyright © 2023 by Mark Hyman, MD. Used by permission of Little, Brown Spark, an imprint of Little, Brown and Company. New York, NY. All rights reserved.

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