In an interview with Business Insider, Hong revealed the simple but powerful habits that he credits for keeping him younger than his years — physically and mentally.
What does biological age really mean?
Unlike chronological age, biological age measures how well your body is functioning based on key biomarkers such as inflammation, metabolic health, and immune resilience. Hong used the PhenoAge algorithm, a method that analyzes nine markers linked with aging. While the tool does not provide a definitive measure of youth, it reflects how lifestyle choices can slow, or even reverse, age-related decline.
“A lot of the age-related chronic diseases are directly related to what you eat and your weight,” Hong explained. “The key is really to be proactive.”
Why movement is non-negotiable
Hong’s lifestyle revolves around balance: a mix of aerobic exercise and strength training. He runs, hikes, and swims under the California sun, while also dedicating around 45 minutes in the gym to weight machines several times a week.
“Aerobic exercise without question really contributes to your cardiovascular fitness and health,” he told Business Insider. “Strength training helps build and maintain muscle and bone density.” This mirrors findings from a 2023 study published in the British Journal of Sports Medicine, which analyzed data from more than 30 million people. The research showed that as little as 75 minutes of exercise a week — half the recommended amount — still lowered the risk of early death, heart disease, and cancer. For Hong, the message is clear: “Anything’s better than nothing.”
One supplement, not a shelf full
While many longevity enthusiasts turn to a cocktail of pills, powders, and tonics, Hong keeps it minimal. The only supplement he takes daily is vitamin D, after discovering his levels were low.
Vitamin D supports bone strength by helping the body absorb calcium, a nutrient that becomes increasingly vital after the mid-30s as bone density declines. It is also tied to immune support and reduced cancer risk.
Training the brain like a muscle
Physical fitness is only part of Hong’s anti-aging toolkit. He dedicates one to two hours a day to mentally challenging activities — whether it’s chess with his kids, reading, or problem-solving at work. “Your brain’s like a muscle — if you don’t use it, you lose it,” he said.
Research backs him up. Studies suggest that consistent cognitive activity can build a “cognitive reserve,” delaying the symptoms of Alzheimer’s disease and supporting sharper memory well into later years.
Age, redefined
Despite his biological test results, Hong emphasizes that longevity is not just about numbers. It is about how you feel, move, and live.
“The most important thing I tell all my patients is age is really a number,” he 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.”
For Hong, reversing his biological clock wasn’t about quick fixes or extreme regimens. It was about creating daily habits that keep his mind sharp, his body strong, and his years fuller.