A nutrition specialist reveals what you should ideally eat over the course of a day so that “the body stops aging”.
Eating well is essential for aging well. Nutrition experts hammer it home: vegetables and fruits rich in antioxidants slow down the aging of the body while very fatty, sugary and industrially prepared foods clog it. But to eat well, it’s not that complicated. On Instagram, 66-year-old Dr. Mark Hyman reveals “feel 40 years younger” simply through its diet. “When you eat real food consistently, your energy stabilizes, your inflammation drops, your brain functions better, and your body stops aging.” So what does this doctor eat to feel younger?
“After decades of studying food as medicine, here’s what I eat in a day to feel younger, stronger and more energized than ever” begins the doctor specializing in nutrition. He then reveals the menu for his typical day. In the morning, for breakfast, he eats scrambled eggs with spinach, tomatoes, feta for calcium and avocado full of good fats. It completes the whole thing with a red fruit smoothie and almond milk, rich in antioxidants. A 2025 study showed that these plant-based products are most closely associated with “preservation of cognitive and physical abilities”.
For lunch, Dr. Hyman prepares a large salad with cucumbers, radishes and carrots, crunchy and hydrating vegetables, accompanied by a beef steak and sweet potato fries. He also treats himself to a snack, consisting of a fruit and nut granola, rich in fiber, omega-3 and magnesium. His day ends with a steak accompanied by a salad with lemon, parmesan and miso (a fermented soy paste excellent for the microbiota).
The doctor thus consumes red meat twice during the day, which is not normally recommended for cardiovascular health. But for him, following a specific diet does not mean depriving yourself of everything permanently. The important thing is to know how to balance your choices in the long term. This is an example of a typical day. He doesn’t eat red meat every day of the week. And its menu meets the needs of the body after 60 years, a period when sufficient protein intake is essential to prevent muscle wasting.
To draw inspiration from this daily routine, you must therefore give pride of place to proteins and plants. You can also focus on whole grains, nuts and legumes. Conversely, to age in better shape, limit salt, ultra-processed industrial products and refined sugars. By adapting your intake and allowing yourself moments of pleasure, it is possible to sustainably transform your metabolism to preserve your health for as long as possible.
