Habits of a Longevity Doctor Who Reversed Her Age by 30 Years
As a general practitioner in London, England, Dr. Alka Patel worked long hours caring for her patients, then went home to care for her husband and three children, and slept no more than four hours a night.
On her 39th birthday in 2011, Dr. Patel experienced a life-changing event. Rather than celebrating her special day, she collapsed and was rushed to the hospital with a high fever. Her kidneys and her liver had started to shut down.
“I honestly didn’t know if I’d live to see my children the next day—and I wasn’t prepared to leave them without a mother,” Dr. Patel recalled to The Independent.
The doctors didn’t know what was causing her fever, but they suspected that an abscess in her abdomen was the source. So, Dr. Patel underwent emergency abdominal surgery. But the surgeons found nothing. Although it was a mystery, she was diagnosed with Pyrexia of Unknown Origin. The diagnosis might have been a mystery, but not the discovery she had made.
“I was experiencing total burnout,” Dr. Patel told The Independent. “I’d been so busy taking care of my patients and my family that I wasn’t showing up for myself. My body was failing, and suddenly, I was forced to confront my mortality.”
The total burnout, surgery, and one-month hospital recovery served as a wake-up call for her.
“The experience was transformative and led to a complete overhaul of my lifestyle,” she recalled to The Independent. “I vowed to live as long as I could and embarked on a journey that would boost my health and energy.”
Now, 14 years later, Dr. Patel has fulfilled her vow. After working as a general practitioner for over 20 years, she has transitioned into preventive and longevity medicine. And that’s not all. She has amazingly reversed her biological age by 30 years. Although Dr. Patel’s chronological age is 53, her biological age is 23. Chronological age measures lifespan—the years a person has lived—while biological age reflects how well a person’s cells and systems are functioning.
“A younger biological age means your cells and tissues are functioning as though you’re much younger: in your heart health, your brain sharpness, and your skin glow,” Dr. Patel explained to The Metro. “It’s not just about feeling better; it’s about becoming younger.”
The Habits That Reversed Her Biological Age
In an attempt to live a longer, healthier life, Dr. Patel established a six-step daily routine that prioritizes diet, exercise, stress management, and sleep. Her regimen involves:
- • Sunshine Sync (1–10): Step outside in morning sunlight for one minute and close your eyes for 10 seconds to set the purpose for the day with gratitude. “The morning light resets my circadian rhythm so my body knows the difference between night and day and regulates hormone release,” Dr. Patel explained to The Independent.
- • Power Pulse (2-20): Walk for two minutes, then sprint for 20 seconds to boost cardiovascular health.
- • Hydration Habit (3-30): Take three gulps of water every 30 minutes to stay hydrated throughout the day. “Hydration is so important—even as little as 2 percent dehydration affects your ability to think clearly, so regular water throughout the day keeps me focused,” she said.
- • Compliment Catalyst (4-40): Give four meaningful compliments daily, each lasting 40 seconds, to enhance mental well-being.
- • Flexibility Fix (5-50): Perform five stretches daily, holding each for 50 seconds to support mobility.
- • Breathflow Boost (6-60): Slow your breathing to six breaths per minute every hour to reduce stress. “This gentle control stimulates my vagus nerve, which flips my nervous system out of stress mode and increases my heart-rate variability: a key marker of resilience and longevity,” she explained.
While some of her peers are skeptical, Dr. Patel plans to continue on her wellness path. She believes traditional healthcare focuses on treating illnesses rather than promoting wellness.
“I’m on a mission to help people live longer and stronger,” Dr. Patel told The Economic Times. “It’s not just about living longer; it’s about living better—and that begins with understanding how your body is really ageing.”
Longevity Doctor Reverses His Biological Age by 11 Years
Dr. Kurt Hong, the chief medical officer of Lifeforce, a concierge preventive medicine company based in Los Angeles, may be 52 years old in terms of calendar years, but he credits a healthy lifestyle with reducing his biological age to 41 years.
Although there’s no consensus on how to define or measure biological age, Dr. Hong said he used the PhenoAge algorithm, which measures nine blood-based biomarkers in conjunction with a person’s chronological age, to predict their biological age. The latest biological age test showed that he was 11 years younger than his chronological age.
“A lot of the age-related chronic diseases are directly related to what you eat and your weight,” Dr. Hong told Business Insider. “The key is really to be proactive.”
Dr. Hong said he follows a Mediterranean diet, which is widely regarded as the healthiest way to eat for a longer life. He also maintains an active lifestyle to keep a healthy weight.
Dr. Hong has developed three daily habits in the hopes of living a long, healthy life:
1. Cardio and resistance training
Hong says he does a mix of aerobic exercise, or cardio, and resistance training each week.
“They contribute to different things,” Hong told Business Insider. “Aerobic exercise, without question, really contributes to your cardiovascular fitness and health. Strength training helps build and maintain muscle and bone density.”
Dr. Hong’s cardio workout consists of running, hiking, and swimming in the summertime. Although he has a gym membership, Dr. Hong said he likes to do his cardio exercises outside the gym. However, he uses the weight machines in the gym for 45 minutes a few times a week.
2. Takes Vitamin D
Dr. Hong said the only supplement he takes daily is vitamin D to support his bone health as he ages, since testing has shown his levels to be low. Vitamin D helps the body absorb calcium, which supports bone density that usually declines around age 35.
3. Challenges His Brain
Dr. Hong said he keeps his mind sharp by challenging his brain for one or two hours every day.
“Your brain’s like a muscle—if you don’t use it, you lose it,” he told Business Insider.
While his work offers mental stimulation, Dr. Hong said he might play a game of chess or checkers with his children on the weekends, or he might read. He doesn’t count watching TV as mental stimulation.
Mental stimulation can’t stop the brain from aging, but studies suggest it can help build resilience against Alzheimer’s disease symptoms, such as forgetfulness.
“The most important thing I tell all my patients is age is really a number,” Dr. Hong said. “Your body may tell you you’re 52 years old, but you can behave or you can feel like a 35-year-old. And it can also be the other way around.”
Source Links:
https://www.newsbreak.com/the-independent-517119/4222209282533-the-daily-habits-of-a-longevity-doctor-who-reversed-her-age-by-30-years
https://www.dailymail.co.uk/health/article-15102675/longevity-doctor-daily-routine.html
https://www.businessinsider.com/3-simple-habits-longevity-doctor-reversed-biological-age-11-years-2025-8
https://economictimes.indiatimes.com/magazines/panache/doctor-says-she-almost-died-at-39-but-then-reversed-her-age-to-23-check-her-biohacking-routine-for-longer-life/articleshow/121624735.cms?from=mdr
