Simple secret to reverse 14 years of biological age

America With simple habits about sleep, exercise and diet, Chris Mirabile, 39 years old, has reversed 14 years of biological age.

During a check-up two years ago, doctors found that the cells and tissues of Chris Mirabile, the director of a biotechnology company, were 23. The man believes that reversing aging should not be the privilege of the rich. At minimal cost, he rejuvenated his organs in simple and effective ways.

"The longevity field has long been reserved for the rich – the group that invests a lot of money in crazy science methods to become younger. But the truth is there are methods that are completely free," he said.

The first key is getting enough sleep . According to the US Department of Health , an adult should get between seven and nine hours of sleep each night for optimal body and brain function. Scientists have found that insufficient sleep increases inflammation, harms skin health, and leads to a poor diet. All of these factors accelerate the aging process.

Mirabile gets eight hours of sleep a night, tracking his sleep with a fitness ring. To do this, he makes it a habit to go to bed at the same time every night, usually between 10 and 11 p.m. He also wears earplugs and uses blackout curtains to avoid waking up in the middle of the night.

“Within three weeks, I could wake up every morning without an alarm clock. Now, I fall asleep within five minutes of lying down. Before, I couldn't do that,” he said.

Mirabile also exercises six times a week, each session lasting 45 minutes to an hour. The exercises are divided into two types, half focusing on cardiovascular activities such as running and cardio. The other half he does resistance exercises and weightlifting to strengthen muscle groups.

Research shows that cardio exercise improves heart and lung function, reduces the risk of disease, and prevents age-related systemic decline. Building muscle also helps limit muscle loss due to aging. According to research, each person loses about 3-8% of muscle mass per decade after turning 30.

Mirabile also adheres to a strict meal plan and occasionally engages in intermittent fasting. His diet focuses on vegetables, proteins, and whole foods. He avoids processed foods.

Research published in the Journal of the American Medical Association (JAMA) in 2019 showed that avoiding processed foods helps prolong life and limit age-related diseases.

Chris Mirabile, 39, has reversed 14 biological ages of his organs and cells. Photo: Chris Mirabile, — Chris Mirabile, 39, has reversed 14 biological ages of his organs and cells. Photo: *Chris Mirabile*

However, scientists do not have enough evidence to support the benefits of intermittent fasting in increasing longevity. Some studies have shown it can help fight aging in animals such as mice, but have less effect on monkeys, a species closely related to humans. Recent studies have warned of the health risks of this diet. Experts say it causes premature death and weakens the immune system.

In addition to his strict diet days, Mirabile also has two cheat days a week, during which he can indulge in his favorite foods, such as pizza, sushi, chocolate cake, and tiramisu.

"90% of the time I eat healthy, 10% of the time I eat according to my preferences. I think all of these factors contribute to the biological age that I have," he says.

Mirabile drinks up to four cups of coffee a day, always having one right after waking up, but never after midnight. He also occasionally drinks alcohol when hanging out with friends.

Some studies have shown that coffee helps increase alertness, stimulates the nervous system, and promotes exercise capacity. However, there is no direct evidence that this drink can prevent aging. Some scientists point out that coffee has antioxidants and anti-inflammatory properties, indirectly making the body younger.

Scientists have yet to show the health benefits of alcohol. In general, alcohol increases the risk of cardiovascular disease, liver disease, and some cancers of the throat and mouth. Health Canada recently recommended that people drink no more than two alcoholic drinks per week. The Centers for Disease Control and Prevention (CDC) says women can drink no more than one alcoholic drink per day, and men can drink two.

Along with a strict diet and exercise regimen, Mirabile also takes a variety of supplements, such as fish oil, multivitamins, and vitamins D and K.

According to experts, fish oil contains a lot of omega-3 fatty acids, which can fight the aging process, help increase antioxidants in the body, and eliminate molecules that damage cells and DNA. Vitamin D helps improve bone health and muscle function. Vitamin K enhances blood clotting as well as heart and brain health.

Thuc Linh (According to Daily Mail )

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