Dr. Michael Roizen, 78 years old, claims he has reversed his biological age by 20 years by adopting a Mediterranean diet.
Roizen is an anesthesiologist and the Chief Wellness Officer at Cleveland Clinic. He shares that his “biological age” is approximately 57.6.
Biological age refers to the rate at which your body ages physically, while chronological age is the number of years you have lived. Chronological age always increases, but biological age can decrease through certain medical interventions or healthy habits. For instance, some individuals may have a chronological age of 50 but a biological age of 45.
Here are the dietary principles that Roizen follows to reverse aging.
Mediterranean Diet
The Mediterranean diet mainly consists of whole foods such as fruits and vegetables, legumes, lean proteins, and dairy; it restricts red meat, processed foods, and alcohol.
This diet has been recognized by US News & World Report as the healthiest diet for 7 consecutive years. Research also indicates that the Mediterranean diet is beneficial for cardiovascular health, weight loss, and reducing cognitive decline.
Salmon and mackerel, rich in vitamin D and omega-3 fatty acids, are Roizen’s main sources of animal protein.
Have a Big Lunch
Roizen consumes his largest meal at lunch and eats very little for dinner, often just a salad. He finds it difficult to sleep well after a hearty meal and feels “much worse the next day,” he says.
A study by the University of Alagoas in Brazil found that eating the majority of your calorie intake at lunch can help prevent and treat obesity, regardless of diet quality. Eating this way may align better with the body’s natural rhythms, according to the research team.
Dr. Roizen primarily follows the Mediterranean diet. (Photo: Cleveland Clinic).
Calorie Restriction 5 Days a Month
Roizen also adheres to a longevity diet developed by Valter Longo, a professor of gerontology and the director of the Longevity Institute at the University of Southern California. In this diet, Roizen restricts calories for 5 days each month, a practice he has followed for 7 years.
A study published this year by Longo’s team at USC found that participants in this dietary regimen had a biological age lower by an average of 2.5 years after three months of implementation. These individuals consumed approximately 1,100 calories on the first day of the diet and then around 700 calories from the second to the fifth day.
David Clancy, a researcher in aging biology at Lancaster University in the UK, suggests that for individuals aged 40 to 60, following this regimen twice a year could extend healthy lifespan by 3-4 years, or even more, for those with high BMI, blood pressure, and blood sugar levels. However, Clancy admits that this diet is “rigorous” and those with jobs may find it difficult to adhere to.
Eat Within an 8-Hour Window
Roizen practices intermittent fasting by eating from 11 AM to 7 PM each day. He states that although the information on the effects of intermittent fasting on longevity is not as reliable as data on calorie restriction, he still enjoys the feeling of following that schedule.
“After that 16-hour period, I feel great and full of energy. I sleep much better and seem to have more energy,” he says.
