How to cook at home for slow aging

Jung Hee-won from the geriatric medicine department of Asan Medical Center in Seoul speaks about dietary fats during his YouTube lecture. Captured from his YouTube account

In Korea, the "slow aging" movement is showing no signs of slowing down. YouTube shorts, lecture clips and cooking videos focused on slow aging are not only abundant but also hugely popular. Social media is equally saturated with related content.

At the forefront of this trend is Jung Hee-won, a geriatric specialist at Asan Medical Center. He virtually coined the Korean term "jeosongnohwa," or "slow aging," authored a book on the topic and runs a YouTube channel dedicated to the concept, guiding people toward healthier aging in an era when living to 100 is becoming more common.

His lectures and cooking sessions on YouTube have drawn plenty of interest, but what truly excites viewers are his personal recipes and menus. In one viral video, he shared the types of grains he mixed into his steamed rice. Not long after, instant rice bowls featuring his face and recipe appeared in convenience stores and grain mix products named after him hit major online platforms like Coupang.

Jung often criticizes the fast-paced Korean lifestyle for promoting what he calls "accelerated aging" and emphasizes the need for individual efforts to counteract that.

Here are some key takeaways from his YouTube content on how to prepare food at home to help slow down aging:

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1. Don't cook white rice alone

This is Jung’s mantra. According to him, eating only white rice can trigger insulin spikes and lead to carbohydrate addiction. He insists your rice bowl should include four components: beans, oats, brown rice and white rice.

He especially recommends lentils, calling them an ideal bean for rice bowls, because they digest slowly and help regulate insulin levels. Fans even call him the “lentil evangelist.”

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2. Use more olive oil

In a popular lecture on dietary fats, Jung explains why olive oil is a healthier choice. Rich in monounsaturated fats, olive oil raises good cholesterol and lowers bad cholesterol. A major benefit is that olive oil remains stable when heated, unlike seed oils such as soybean or sunflower oil, which can break down into harmful compounds at high temperatures. His advice: stop using seed oils for frying.

3. Steam instead of fry

Jung advises avoiding frying whenever possible. For vegetables, he recommends eating them raw. If cooking is necessary, he suggests using water-based methods like steaming or boiling, which better preserve nutrients and avoid the harmful effects of overheated oils. The same applies to fish: steam a piece of salmon rather than cooking it in an oily pan.

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4. Eat salads often — even for breakfast

Revealing his own breakfast routine, Jung highlighted the importance of eating salads in the morning. Salads are rich in fiber and water, helping you feel full and satisfied longer. According to him, a bowl of salad with enough olive oil in the morning can can set a healthier tone for the rest of the day.

5. Protein intake is important

This tip is especially important for people in their 60s and older, who are more prone to muscle loss. Jung encourages creativity in finding diverse sources of protein — both plant- and animal-based. Tofu is a good start, but not sufficient on its own; he recommends supplementing with chicken breast or fish. He’s also a strong advocate of eggs, which provide a moderate but valuable amount of protein.