My biological age was 23 when I was 37... here's how you can de-age yourself trends now
A 'biohacker' who has reversed his biological age by 14 years claims he's proof you don't need to spend a fortune to wind back the clock.
A number of tech gurus have made headlines in recent years for their efforts to de-age, including Bryan Johnson who spends $2million a year on pelvic floor blasts, laser therapy and a team of 30 doctors.
But New Yorker Chris Mirabile says he managed to 'turn back time' just by making simple tweaks to his sleep, exercise regime and diet.
At his last body check-up when he turned 37 two years ago he was given a biological age — the age of his cells and tissue — of 23 years.
Chris Mirabile, from New York City, was biologically aged at just 23 years old when he turned 37. He has revealed his hacks to DailyMail.com. Pictured above in his late 20s, left, when he was listing his start-up on NASDAQ, and in his late 30s, right, after launching NOVOS
Mr Mirabile has achieved the young body through a combination of eight hours of sleep a night, exercise six times a week and popping supplements. But he also leaves space for the occasional chocolate lava cake and pizza
Mr Mirabile told DailyMail.com that de-aging should not be seen just as a pursuit of the ultra-wealthy.
'Unfortunately, I think the field of longevity has gotten the reputation that it is only for the rich because you've got some really rich people who invest a lot of money into trying these crazy scientific approaches to improve their lifespan,' he said.
'But the truth is the most effective ways to improve lifespan are completely free.'
Revealing his top tips to this website, Mr Mirabile — who founded longevity company NOVOS — said getting enough sleep was among the most important.
US health chiefs recommend seven to nine hours of sleep per night to gain optimal functioning of the body and brain.
Scientists have also found that too little sleep can cause an uptick in inflammation, damage skin health and lead to a poor diet, all of which lead to faster aging.
Mr Mirabile gets eight hours of sleep every night, monitored by his Oura ring.
He achieves this by going to bed around the same time every night — normally between 10 and 11 — while wearing earplugs and using black-out curtains to avoid being disturbed.
'Within three weeks, it got to the point where I could wake up every morning without an alarm clock,' he said.
'I now go to sleep within five minutes of putting my head on the pillow, whereas prior to focusing on my sleep that would never happen.'
He also swears by exercise, doing six sessions every week that each last for about 45 minutes to an hour.
They are split into two groups, with half focused on cardio — such as an intense run — and the rest on weight-lifting.
Research shows cardio enhances heart and lung function, slashing the risk of disease and halting age-related declines in the systems.
Building muscle also helps to slam the brakes on muscle loss caused by aging, with people losing about three to eight percent of their muscle per decade after they turn 30 years old.
On diet, he said he sticks to a strictly planned eating schedule 90 percent of the time — within an eight-hour window daily with a focus on vegetables, proteins and whole foods. He avoids processed foods wherever possible.
Numerous studies including a paper published in JAMA Internal Medicine in 2019 have shown that avoiding processed foods can help extend someone's lifespan and avoid age-related decline.
The science on intermittent fasting is less clear-cut, however, with some studies suggesting it can extend lifespan in animals like mice but not necessarily in monkeys, a much closer relative. Recent studies have warned of the health risks of the habit including a higher likelihood of early death and a weaker immune system.
He is also shown above with longevity doctor David Sinclair, based at Harvard, who encouraged him to pursue founding an anti-aging start-up
Despite the strict plan, Mr Mirable also admitted to cheating, saying he always ensures to 'live a little' — including enjoying chocolate lava cake or chowing down on the occasional pizza.
'I love Italian food, I love Japanese food, and I do have something of a sweet tooth,' he confessed to DailyMail.com.
'So, when I am going to cheat it is typically something like pizza, sushi rolls, chocolate lava cake, tiramisu, stuff like that.'
He added: 'Roughly speaking, I have about two cheat meals a week.
'Ninety percent of the time I am eating a healthy diet, and then living a little ten percent of the time — I think all of that combined is what we have to get the biological age results that I have.'
On coffee, he says he drinks up to four cups a day — and always has one just after waking up — but never indulges after 12pm in case it disrupts his sleep.
Mr Mirabile has founded the longevity company NOVOS
He also has the occasional alcoholic drink for a celebration or when there is 'good
