{"id":19952,"date":"2025-08-24T09:29:08","date_gmt":"2025-08-24T09:29:08","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/19952\/"},"modified":"2025-08-24T09:29:08","modified_gmt":"2025-08-24T09:29:08","slug":"he-reversed-over-10-years-of-aging-longevity-expert-reveals-how-he-did-it","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/19952\/","title":{"rendered":"He reversed over 10 years of aging: Longevity expert reveals how he did it"},"content":{"rendered":"

For many, aging feels inevitable \u2014 a slow surrender of energy, strength<\/a>, and sharpness. But Dr. Kurt Hong<\/a>, a professor of medicine and aging at the University of Southern California, believes otherwise. At 52, he recently discovered that his biological age<\/a> is closer to 41, essentially turning back the clock by more than a decade.<\/p>\n

In an interview with Business Insider, Hong revealed the simple but powerful habits that he credits for keeping him younger than his years \u2014 physically and mentally.<\/p>\n

What does biological age really mean? Unlike chronological age, biological age measures how well your body is functioning based on key biomarkers such as inflammation, metabolic health, and immune resilience. Hong used the PhenoAge algorithm, a method that analyzes nine markers linked with aging. While the tool does not provide a definitive measure of youth, it reflects how lifestyle choices can slow, or even reverse, age-related decline.
\u201cA lot of the age-related chronic diseases are directly related to what you eat and your weight,\u201d Hong explained. \u201cThe key is really to be proactive.\u201dWhy movement is non-negotiable Hong\u2019s lifestyle revolves around balance: a mix of aerobic exercise and strength training. He runs, hikes, and swims under the California sun, while also dedicating around 45 minutes in the gym to weight machines several times a week.
\u201cAerobic exercise without question really contributes to your cardiovascular fitness and health,\u201d he told Business Insider. \u201cStrength training helps build and maintain muscle and bone density.\u201d This mirrors findings from a 2023 study published in the British Journal of Sports Medicine, which analyzed data from more than 30 million people. The research showed that as little as 75 minutes of exercise a week \u2014 half the recommended amount \u2014 still lowered the risk of early death, heart disease, and cancer. For Hong, the message is clear: \u201cAnything\u2019s better than nothing.\u201d One supplement, not a shelf full While many longevity enthusiasts turn to a cocktail of pills, powders, and tonics, Hong keeps it minimal. The only supplement he takes daily is vitamin D<\/a>, after discovering his levels were low.
Vitamin D supports bone strength by helping the body absorb calcium, a nutrient that becomes increasingly vital after the mid-30s as bone density declines. It is also tied to immune support and reduced cancer risk.Training the brain like a muscle Physical fitness is only part of Hong\u2019s anti-aging<\/a> toolkit. He dedicates one to two hours a day to mentally challenging activities \u2014 whether it\u2019s chess with his kids, reading, or problem-solving at work. \u201cYour brain\u2019s like a muscle \u2014 if you don\u2019t use it, you lose it,\u201d he said.<\/p>\n

Research backs him up. Studies suggest that consistent cognitive activity can build a \u201ccognitive reserve,\u201d delaying the symptoms of Alzheimer\u2019s disease and supporting sharper memory well into later years.<\/p>\n

Age, redefined Despite his biological test results, Hong emphasizes that longevity is not just about numbers. It is about how you feel, move, and live.
\u201cThe most important thing I tell all my patients is age is really a number,\u201d he said. \u201cYour body may tell you you\u2019re 52 years old, but you can behave or you can feel like a 35-year-old. And it can also be the other way around.\u201d<\/p>\n

For Hong, reversing his biological clock wasn\u2019t about quick fixes or extreme regimens. It was about creating daily habits that keep his mind sharp, his body strong, and his years fuller.<\/p>\n","protected":false},"excerpt":{"rendered":"For many, aging feels inevitable \u2014 a slow surrender of energy, strength, and sharpness. But Dr. Kurt Hong,…\n","protected":false},"author":2,"featured_media":19953,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[78],"tags":[17361,16424,17356,16534,17359,18,17358,135,19,17,17357,17362,11699,17360],"class_list":{"0":"post-19952","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-age-related-diseases","9":"tag-anti-aging","10":"tag-biological-age","11":"tag-cognitive-health","12":"tag-dr-kurt-hong","13":"tag-eire","14":"tag-exercise-and-aging","15":"tag-health","16":"tag-ie","17":"tag-ireland","18":"tag-lifestyle-habits-for-longevity","19":"tag-strength","20":"tag-vitamin-d","21":"tag-vitamin-d-benefits"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/19952","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=19952"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/19952\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/19953"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=19952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=19952"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=19952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}