A Harvard biohacking researcher claims to have aged 10 years after adopting four simple daily habits in middle age.
David Sinclair, a molecular biologist, is now 53 years old, but claims DNA tests indicate his body is still 43 years old.
Biological age looks at cellular health rather than how long someone lives.
He was pushed to start the healthy routine in his 30s after becoming overweight and drinking too much.
So what is his secret?
Dr. David Sinclair, a molecular biologist at Harvard University, suggested four tips to delay or reduce your biological age. He is now 53 years old (last photo above) but tests show his body is a decade younger
Urging others to take action, he told The Insider: “My calculated biological age has decreased over the last decade or so to a point where I expect to live at least a decade longer than what I would have had, if I hadn’t… done something. It’s never too late.’
He added: “No one wants to be sick for ten years or have cancer that is persistent or fragile.
“What we’re really talking about is preventing these things or pushing them into the last bit of life.”
Dr Sinclair is well known in the anti aging field. He wrote a book about it and has appeared on the podcast scene for the last few years.
He also runs a company, Tally Health, which sells test kits that estimate a person’s biological age.
Here are her four anti-aging tips:
Do aerobic exercise like running to live longer, say researchers
Run three times a week
A cornerstone of almost all anti-aging plans is exercise.
It helps maintain muscle, improve heart health, prevent obesity, and reduce inflammation in the body—all of which can cause age-related changes in cells.
Dr. Sinclair said he always strives to do aerobic exercise at least three times a week.
This can be swimming, cycling, rowing, a brisk walk or run.
The Centers for Disease Control and Prevention (CDC) recommends that all adults get at least 150 minutes of aerobic exercise per week, or 30 minutes per day.
Dr. Sinclair didn’t mention resistance training like weight lifting, but the CDC also recommends doing it two or more days a week.
But he said he uses a standing desk to reduce the amount of time he sits.
Previous research has shown that just 30 minutes of walking a day can reverse cellular aging by nine years.
The Brigham Young University scientists found that it slowed down the shortening of telomeres – a section of DNA that gradually shortens with age.
Intermittent fasting can help prolong life
Eat only a few hours a day
According to Dr. Sinclair, people should try intermittent fasting to slow down the aging process.
Limiting calorie intake to just a few hours a day can increase insulin sensitivity, protect against diabetes, and give cells time to flush out waste that can cause harmful changes—both of which help a person live longer.
Numerous studies on mice have shown that intermittent fasting significantly extends the animals’ lives.
However, there is less evidence of benefit in humans, with some outlier studies suggesting the opposite.
Dr. Sinclair revealed that he always limits eating to a few hours a day to fight aging.
He said: “I try to pack my main meal into a few hours a day whenever possible. And this period of fasting has also had huge benefits for my estimated biological age.”
Celebrities such as Mark Wahlberg, Hugh Jackman and Jennifer Aniston have all reported using this habit in the past.
Drink matcha green tea for longevity, studies suggest
Drink matcha green tea twice a day
Dr. Sinclair makes sure to drink two matcha green teas every day.
The tea – made from powdered tea leaves – is known to contain antioxidants that can help limit cell damage.
But whether they can slow down aging in humans has yet to be proven through rigorous scientific studies.
Dr. Sinclair said the tea will be made for him by his partner, nutritionist and celebrity chef, Serena Poon.
He added: “It contains molecules that, among other things, prevent cancer,” such as anti-inflammatory properties.
Dr. Sinclair also said he takes about two resveratrol pills every day to help slow the aging process.
Research from his lab suggests that the compound, found in red wine, grape juice and cocoa, can reduce inflammation and activate proteins linked to longevity.
However, other studies have not found the link, leading some to dismiss the link, saying it does not contribute to longevity.
Reducing stress can help with longevity, says one expert
Reduce Stress and Avoid “Idiots”
Stress and anger at “idiots” can shorten life expectancy, says the expert.
That’s because they can lead to chronic stress, increase inflammation and put the body at risk for a range of diseases, including heart problems, sleep problems and obesity.
They can also cause stress-related changes in DNA in cells and accelerate aging.
To counter this, says dr. Sinclair says he takes some “quiet time” every day and avoids working with so-called “idiots”.
He has previously suggested he meditates, even citing a 2019 study that suggested the habit could give 50-year-olds the brains of 25-year-olds if they meditated and practiced yoga 22 hours a week.
“I’m not too worried about problems,” he said. “I surround myself more and more with people who are not crooks.”
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
