Dr. Kurt Hong, a 52-year-old American obesity specialist and professor of aging medicine, recently discovered his biological age is just 41—a full 11 years younger than his chronological age. The father of three, who reports having no chronic diseases, credits three straightforward lifestyle practices for his remarkable reversal, which was measured using the PhenoAge algorithm.
What the PhenoAge Algorithm Reveals
The PhenoAge algorithm is a sophisticated tool that analyzes nine blood-based biomarkers to calculate biological age. Unlike counting candles on a birthday cake, this method assesses the actual wear and tear on a person’s organs and systems, offering a more accurate snapshot of overall health. For Dr. Hong, the results were a wake-up call that his habits were working.
Habit One: Prioritizing Aerobic and Strength Training
Dr. Hong dedicates 45 minutes each week to weight training, which he says helps preserve muscle mass and bone density—two factors that naturally decline with age. He also encourages regular aerobic activities such as running, swimming, and hiking, ideally performed outdoors to boost cardiovascular fitness.
Citing a 2023 study published in the British Journal of Sports Medicine, Dr. Hong points out that even half the recommended weekly exercise amount—about 1 hour and 15 minutes—can significantly lower risks of premature death, heart disease, and cancer. His mantra: “Something is always better than nothing.”
Habit Two: Daily Vitamin D Supplementation
Every day, Dr. Hong takes a vitamin D supplement, essential for calcium absorption, bone health, nerve function, and immune support. He notes that after age 35, bone density naturally begins to decrease, making supplementation particularly important.
While vitamin D can be obtained from foods like salmon, tuna, mackerel, and fortified milk or cheese, Dr. Hong advises caution with supplements. The recommended upper limit is 50 micrograms per day to avoid risks such as hypercalcemia, kidney stones, or toxicity.
Habit Three: Regular Brain Training
Dr. Hong compares the brain to a muscle: “Use it or lose it.” He spends one to two hours daily on cognitive activities such as reading, playing chess, or engaging in board games with his children. These exercises help build what he calls “cognitive reserve”—the brain’s ability to function normally even when faced with damage or degeneration.
Research suggests that higher cognitive reserve may delay the onset of Alzheimer’s disease symptoms. However, Dr. Hong is quick to clarify that mindless smartphone scrolling does not count as beneficial brain exercise.
The Mediterranean Diet as a Foundation
Beyond these three habits, Dr. Hong follows a Mediterranean diet, widely regarded as one of the healthiest eating patterns for longevity. This diet emphasizes:
- Daily staples: Abundant vegetables, fruits, whole grains, legumes, and nuts
- Weekly options: Poultry, eggs, cheese, and yogurt several times per week
- Seafood: Fish and shellfish at least twice weekly
- Occasional treats: Red meat and sweets only a few times per month
- Cooking: Olive oil as the primary fat, with herbs and spices for flavor
- Beverages: Plenty of water, with moderate wine consumption allowed
Broader Implications and Next Steps
Dr. Hong’s story underscores a growing body of evidence that lifestyle choices can profoundly influence biological aging. “Age is just a number,” he says. “At 52, you can live like you’re 35. The choice is yours.” For readers inspired to follow suit, starting with one manageable habit—like a weekly walk or a daily vitamin D pill—can be a practical first step toward a longer, healthier life.
Note: Individual health needs vary. Consult a healthcare professional before starting new supplements or exercise regimens.