277: How to Reverse Your Biological Age and Stay Young Forever | Mark Hyman, MD

Food is the biggest modifier of our biology. It's the single biggest thing we interact with every day, which are the pounds of food that we put in our bodies. And that food can either enhance your health or degrade your health.

Muscle is the currency of longevity. You lose muscle, you lose life.

93.2% Americans, according to new data, have some level of poor metabolic health—high cholesterol, blood pressure, blood sugar, have had a heart attack or stroke, or are overweight.

Every age-related disease you can name—heart disease, cancer, diabetes, dementia and more, autoimmune disease, obviously—are all related to inflammation, and they're all caused by inflammation. And if you address inflammation, these diseases get better.

I don't think it's a high-protein diet. It's not like 50% of your diet should be protein, right? It should probably be like 20, 25%. And depending on your age, it can be more as you get older.

If we completely eradicated cancer and heart disease from the face of the planet, the number one and two killers, our life extension would be maybe 3-5 years.

Functional medicine is the medicine of why; conventional medicine is the medicine of what. What disease you have? What drug do I give? Not: What's the mechanism and cause? Functional medicine is all about causes and mechanisms.

12 hours should be the minimum between dinner and breakfast.

If you give protein after exercise in the right amount, it actually will stimulate the most protein synthesis. So having, depending on your size and your weight and so forth, anywhere, you know, 30 to 50 grams of protein on a fasted state after exercise within an hour or two is the best way to accelerate muscle mass.

Most people have what we call anabolic resistance. As they get older, it's much harder to build muscle. So, you need to work harder, you need to have more protein, so you can overcome that resistance.