Want to look and feel young at 60? Health expert shares routine that helps him look ageless

Looking energetic and youthful well into your 60s may sound challenging, but renowned health influencer Dr Eric Berg believes it comes down to disciplined daily habits. He recently outlined the structured routine he follows each day, explaining how specific choices around light exposure, nutrition, movement, and sleep help him maintain vitality, strength, and mental sharpness.

Morning Reset: Natural Awakening and Hydration

Dr Berg begins his day between 6 and 7 a.m., allowing his body to wake up on its own without the stress of an alarm. He prioritises immediate exposure to natural daylight, which helps regulate circadian rhythms. On days when sunlight is unavailable, he supplements with vitamin D3 paired with vitamin K2. Hydration is key at this stage, achieved by drinking a large glass of water enhanced with a small amount of sea salt. Occasionally, he enjoys coffee blended with collagen powder to support joints, skin, and connective tissue.

Fat-Burning Hours: Fasting with Gentle Movement

From early morning until noon, he continues fasting, avoiding all meals and snacks. This fasting window encourages the body to rely on stored fat for energy. Light physical activity such as casual walking or gentle movement is encouraged, helping maintain metabolic efficiency without overtaxing the system. According to Dr Berg, this is the most effective period for fat utilisation.

Midday Nutrition: Balanced First Meal

Between noon and early afternoon, he breaks his fast with a nutrient-dense meal. This includes a generous portion of animal-based protein, combined with a large serving of salad or low-carbohydrate vegetables. Healthy fats such as olive oil, butter, avocado, or cheese complete the plate. This balanced approach helps stabilise blood sugar levels, supports hormone balance, and promotes long-lasting fullness.

Afternoon Vitality: Movement and Strength

The hours after lunch are reserved for physical activity. Dr Berg commits to a daily walk lasting 30 to 60 minutes, preferably outdoors. On two days each week, he incorporates either high-intensity interval training or resistance exercises. This blend of activities aids muscle maintenance, boosts metabolism, and supports heart health.

Evening Meal: Light, Early, and Intentional

Dinner follows the same nutritional principles as lunch but with a smaller protein portion. Crucially, eating concludes several hours before bedtime. This timing supports smoother digestion, deeper sleep, and more effective overnight recovery.

Night Routine: Preparing the Body for Rest

As evening approaches, Dr Berg reduces light exposure, switches off digital screens well before bedtime, and takes magnesium glycinate to promote relaxation. His sleep environment is cool, dark, and quiet. He believes deep, uninterrupted sleep is essential for hormonal balance and cellular repair, forming the foundation of long-term youthfulness and health.