Dr. Michael Roizen, a 78-year-old wellness authority and Chief Wellness Officer at the Cleveland Clinic, asserts that he has effectively reversed his biological age by 20 years, now estimating it to be approximately 57.6 years. This transformation is attributed to several straightforward lifestyle choices that have contributed to his health and vitality.

In an interview with Business Insider, the longevity specialist and author elaborated on his strategies for sustaining health and fitness amidst a busy lifestyle. Below are the key practices he employs to mitigate the effects of aging.

1. Walk more for better health

Dr. Michael Roizen integrates 10,000 steps into his daily regimen, urging others to "walk a little more" as part of their exercise routine. To facilitate this, he intentionally parks farther from his office to accumulate additional steps.

Even if the 10,000-step goal is not achievable, walking still provides significant health advantages. A 2023 study conducted by the University of Cambridge revealed that engaging in brisk walking for just 75 minutes each week can markedly decrease the risk of mortality from various causes, as well as diminish the likelihood of developing cardiovascular diseases and cancer.

2. Add avocado, salmon and olive oil to diet

Dr. Michael advocates for the inclusion of avocado, salmon, and olive oil in one’s diet to promote longevity. These three foods, recognized for their health-promoting properties, are associated with a reduced risk of cardiovascular disease. According to Roizen, even the addition of these three items can lead to noticeable improvements in overall health.

3. Build strong relationships

Dr. Michael Roizen emphasizes the significance of fostering friendships for enhanced health and longevity. Studies indicate that robust social ties are as essential as diet and exercise in promoting well-being.

4. Play speed-of-processing games

Participating in brain-training games that focus on speed of processing can enhance cognitive health, as noted by Roizen. He mentioned games such as "Double Decision" and "Freeze Frame," which research indicates may lower the risk of dementia and improve mental agility.

These brain-training games have the potential to enhance cognitive well-being. Roizen referred to a 2017 study published in Alzheimer's & Dementia, which revealed that older adults who engaged in ten sessions of these games over a six-week period, along with additional booster sessions at 11 and 35 months, experienced a 29% reduction in the risk of developing dementia over a decade. He advised committing at least two hours per week for five weeks to these activities to achieve the best outcomes.

5. Take multivitamin shots

Although the evidence regarding multivitamins and longevity is inconclusive, Roizen referenced studies indicating that long-term use may decrease the risks of cancer, cardiovascular diseases, and dementia. Despite the ambiguity, he personally utilizes multivitamins to ensure consistent vitamin levels. However, the U.S. Preventive Services Task Force does not endorse their use for the general population due to insufficient conclusive evidence.

6. Take flu vaccines

Roizen advocated for flu vaccinations not only to prevent influenza but also to support healthy aging. He cited a 2022 review in Ageing Research Reviews, which found that flu vaccination among older adults may reduce the risk of dementia by mitigating brain inflammation. The U.S. Centers for Disease Control and Prevention (CDC) recommends that everyone aged six months and older receive a flu vaccine annually, highlighting its importance in protecting public health.

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