A doctor focused on healthy aging claims to have reversed his biological age by about 15 years, and he shared the breakfast that helps him mitigate blood sugar spikes.
“I mean, the worst breakfast you might think of? It’s probably a bowl of cereal with a glass of orange juice—essentially a heap of sugar,” said Dr. Eric Verdin, the CEO and president of the Buck Institute for Research on Aging.
High blood sugar is associated with metabolic diseases like type 2 diabetes, and some experts in longevity argue that added sugars might significantly contribute to aging.
At 68, Dr. Verdin has been refining his health for the last ten years. By adjusting his diet and lifestyle, he claims his biological age appears much younger, based on several epigenetic blood tests.
It’s worth noting that there’s no widely accepted definition of biological age or how to measure it; Verdin himself relies on tests like GlycanAge and SuPar, which utilize inflammation markers.
He also employs wearable technology like the Whoop smartwatch to monitor his blood pressure and cholesterol, making lifestyle adjustments accordingly.
From his observations, Verdin believes that diet plays a crucial role in longevity. He adheres to a Mediterranean-style diet rich in fresh produce, whole grains, legumes, and lean proteins while steering clear of ultra-processed foods. “When you analyze populations that follow this diet, they tend to be the healthier ones,” he noted.
Why a sweet breakfast is bad for longevity
“Savory breakfasts work best for me—no pastries, orange juice, or sugary yogurt,” Verdin advised.
He explained that consuming a high-carb or sugary meal on an empty stomach can trigger blood sugar spikes.
“This sets you up for a rollercoaster of blood sugar fluctuations throughout the day,” he added, suggesting it likely leads to energy dips and cravings later on.
A rise in blood sugar after eating carbs is typical, and not inherently problematic. However, persistent high blood sugar levels can lead to increased inflammation, which can accelerate aging and elevate the risk of chronic diseases.
Start the day with fiber, protein, and good fats
For his breakfast, Verdin often has eggs, avocado, and salmon—either smoked or cooked—paired with whole grain bread.
He doesn’t have strong preferences about how his eggs are prepared but opts for olive oil instead of butter. “If I had to choose, hard-boiled would probably be the best,” he remarked.
Both eggs and salmon are packed with healthy fats and protein, which help maintain fullness throughout the day. The wholemeal bread and avocado contribute fiber, playing an important role in digestive health by feeding beneficial gut bacteria.
