A 39-YEAR-OLD man who claims to have the biological age of 26 has shared the recipe for his “anti-ageing” success.
Chris Mirabile, from New York, US, has committed his adult life to combating ageing after he suffered a deadly seizure caused by a brain tumour as a teen.
He credits his new healthy lifestyle – which he believes is “accessible to the common, average person” – involving good sleep, a balanced diet, and regular exercise, rather than his genetics.
While biological age tests are controversial, some believe they can indicate the amount of damage inside your body.
The DunedinPACE Test, which Chris utilised, uses a person’s blood to measure their ageing pace.
Chris’ results suggested his risk of death and serious disease was similar to someone in their 20s.
EATS WHAT HE LIKES
The CEO of longevity tech company NOVOS said his diet isn’t restrictive because he doesn’t find a super strict lifestyle sustainable.
“You’re sacrificing so much from life and you’re also taking things away from your loved ones who want to have fun and do things with you,” he told Insider.
With this in mind, Chris make sure he eats food he enjoys.
This includes ultra processed foods and those high in sugar, fat or carbs, such as pasta, pizza, tiramisu and sushi rolls.
He just enjoys them in moderation, keeping them for the weekend as a treat.
Chris tries to eat in a slight calorie deficit during the week and a slight surplus at the weekends.
This means he eats fewer calories than his body burns Monday to Friday, meaning he loses weight.
When Chris does order something like pasta, he’ll opt for the dish with the most nutritious ingredients, which include lots of veggies and nuts – so to enjoy himself while also looking after his body.
He drinks alcohol on special occasions but not every weekend, and enjoys tea and coffee too.
According to the World Health Organization, there is no safe amount of alcohol to drink that does not affect health.
And black tea has been linked to several health benefits, such as a reduced risk of heart diseases, stroke and some cancers.
Coffee could help reduce risk of the chronic illness, according to research.
The only food he avoids is greasy foods, like fried chicken, because they make him feel unwell.
DURING THE WEEK
Chris said he aims to eat minimally-processed, nutrient-dense foods during the week, such as fish, eggs and sauerkraut.
Scientists from the American Gut Project previously found that those who eat more than 30 different species of plants have the healthiest gut microbiome (the organisms that live in the gut).
Maintaining a healthy gut has been linked to better digestion, the immune system, and mental and physical well-being.
He also practices intermittent fasting, a diet popularised by major celebrities like Kim Kardashian and Elon Musk.
For Chris, this involves eating all his daily food in an eight-hour window – usually between 11am and 7pm.
Studies have suggested time-restricted eating can lower blood and reduced a person’s risk of diabetes.
The tech guru also takes a whole host of supplements, including omega-3s, a vitamin B complex and a multivitamin.
He sometimes takes melatonin and some chamomile tea with valerian extract before bed to help him sleep.
However, a mounting body of evidence suggests most supplements are unnecessary for people living a healthy lifestyle with a balanced diet.
REST AND EXERCISE
Chris prioritises both exercise and sleep by ensuring he works out six times a week and sleeps for eight hours a night.
He incorporates both cardio and strength work into his training, changing his workouts often to challenge his body.
According to the Mayo Clinic, strength training is particually good for overall health.
It can help you manage or lose weight, and can increase your metabolism to help you burn more calories.
The fitness fanatic aims to be in bed by 11pm each night and wears an eye mask and ear plugs so his sleep is undisturbed.
There are no official guidelines about how much sleep you should get each night because everyone is different.
However, the NHS says that, on average, a “normal” amount of sleep for an adult is between seven to nine hours a night.
Countless studies have found sleep to be very beneficial to overall health, from boosting immunity to lowering your risk of serious health problems like diabetes and heart disease.