Charles Esther
Dr. Eric Verdin, a leading expert on aging and the president of the Buck Institute for Research on Aging, has a strict rule when it comes to his morning meal.
He avoids sweet breakfasts at all costs.
At 68 years old, Verdin claims to have reversed his biological age by around 15 years.
He credits much of this transformation to strategic lifestyle changes — and breakfast plays a critical role.
Why Sugar-Laden Breakfasts Can Be Harmful
Dr. Verdin believes that sugary breakfasts are among the worst choices for those who want to live a long and healthy life.
“A cereal bowl with a glass of orange juice is essentially a bowl of sugar, sugar, sugar,” he warns.
Such meals cause blood sugar spikes early in the day, which can trigger a cascade of negative effects.
These include energy crashes, mood swings, and persistent cravings.
More seriously, chronic high blood sugar levels are linked to metabolic diseases like type 2 diabetes.
Over time, these imbalances may also speed up aging by increasing inflammation in the body.
Why Dr. Verdin’s Approach to Aging Is Unique
While genetics certainly play a role in how we age, Verdin emphasises that lifestyle is even more important.
He uses advanced epigenetic blood tests, like GlycanAge and SuPar, to track his biological age.
These tests measure inflammation markers and offer insights into how the body is aging.
Verdin also relies on wearable technology like the Whoop smartwatch to monitor his blood pressure, cholesterol, and other vital signs.
Using this data, he adjusts his lifestyle and diet to stay biologically younger.
A Mediterranean Diet for Longevity
Verdin follows a Mediterranean-style diet rich in fresh vegetables, legumes, whole grains, and lean proteins.
He strictly avoids ultra-processed foods, sugary snacks, and unhealthy fats.
Populations that eat this way tend to have longer lifespans and lower rates of chronic illness.
“This is the diet of the healthy ones,” he explains.
What Dr. Verdin Eats for Breakfast
A typical breakfast for Verdin includes eggs, salmon, avocado, and wholemeal bread.
This meal is high in protein, fibre, and healthy fats — key components for stable blood sugar and long-lasting energy.
He prefers cooking his eggs in olive oil but notes that boiling is also a healthy option for those avoiding oils.
Eggs and salmon provide protein and omega-3 fatty acids, while avocado and wholemeal bread add fibre and beneficial nutrients.
Together, these foods support digestion, reduce inflammation, and promote gut health.
Final Thoughts on Healthy Aging and Morning Habits
Dr. Eric Verdin’s breakfast philosophy is simple but powerful — ditch sugar in the morning and fuel your body with whole, savoury foods.
He believes that small, consistent changes like these can have a profound effect on longevity and overall health.
By combining cutting-edge science with practical nutrition, Verdin offers a clear path for those looking to age well and feel better every day.
