A Harvard biohacking researcher claims you’ve aged a decade after adopting four simple daily habits in middle age.
David Sinclair, a molecular biologist, has now turned 53, but claims that DNA tests suggest his body is still 43 years old.
Biological age looks at the health of cells rather than how long someone has been alive.
He was asked to start the healthy routine at age 30 after becoming overweight and drinking too much.
So what is his secret?
Dr. David Sinclair, a molecular biologist at Harvard University, has suggested four tips for delaying or reducing your biological age. He is now 53 years old (pictured above most recently), but he says tests suggest his body is a decade younger.
Urging others to take action, he said The inside: ‘My calculated biological age has been decreasing for the last decade or so to a point where it is predicted that I will live at least a decade longer than I would have if I had done nothing. It is never too late.’
He added: ‘Nobody wants to be sick for a decade or have cancer that goes on or be frail.
“What we’re really talking about is preventing those things, or squeezing them out in the latter part of life.”
Dr. Sinclair is well known in the antiaging space, having written a book on the subject and appeared on the podcast circuit in recent years.
He also runs a company, Tally Health, that sells test kits that estimate a person’s biological age.
Here are her four tips for reversing aging:
Do aerobic exercise like running to live longer, researchers say
run three times a week
A cornerstone of almost all antiaging plans is exercise.
It helps maintain muscle, improve heart health, prevent obesity, and reduce inflammation in the body, all of which can lead to age-related changes in cells.
Dr. Sinclair said he always aims to get aerobic exercise at least three times a week.
This can include swimming, bicycling, rowing, brisk walking, or running.
The Centers for Disease Control and Prevention (CDC) recommends that all adults get aerobic exercise for at least 150 minutes a week, or 30 minutes a day.
Dr. Sinclair didn’t mention resistance training, such as weight lifting, but the CDC also recommends it two or more days a week.
But he did say that he uses a standing desk to reduce the amount of time he is sedentary.
Previous research has suggested that running just 30 minutes a day could reverse cellular aging by nine years.
The scientists, from Brigham Young University, found that it slowed the shortening of telomeres, part of DNA that gradually shortens as we age.
Intermittent Fasting May Help Extend Lifespan
Eat only a few hours a day.
People should try intermittent fasting to slow aging, according to Dr. Sinclair.
Limiting caloric intake to just a few hours a day can increase insulin sensitivity, protect against diabetes, and allow cells to remove waste substances from the body that could cause harmful changes, helping someone live longer. time.
Tons of studies in mice have shown that intermittent fasting significantly prolongs the lives of animals.
However, there is less evidence of benefit in humans, with a few outlier studies pointing to the contrary.
Dr. Sinclair revealed that to help prevent aging, he always restricts eating to a few hours a day.
He said: ‘I try to pack my main meal into a few hours a day, whenever possible. And that period of fasting has also had great benefits on my estimated biological age.’
Celebrities such as Mark Wahlberg, Hugh Jackman, and Jennifer Aniston have all reported wearing the habit in the past.
Drink matcha green tea for longevity, studies suggest
Drink matcha green tea twice a day
Dr. Sinclair drinks two matcha green teas every day without fail.
Teas, made from powdered tea leaves, are known to contain antioxidants that can help limit damage to cells.
But whether or not they can slow aging in humans is not yet supported by rigorous scientific studies.
Dr. Sinclair said the teas are made by his partner, nutritionist and celebrity chef Serena Poon.
He added: “That has molecules that prevent cancer, among other things,” such as anti-inflammatory properties.
Dr. Sinclair also said that he also takes about two resveratrol tablets every day to help slow down aging.
Research from his lab suggests that the compound, which is found in red wine, grape juice and cocoa, may reduce inflammation and activate proteins linked to longevity.
But other studies failed to find an association, leading some to dismiss the compound as not helping with longevity.
Reducing stress may help with longevity, says an expert
Reduce stress and avoid ‘pulling’
Stress and irritation from “jerks” can reduce a person’s life expectancy, the expert suggested.
This is because they can lead to chronic stress levels, raising inflammation levels that put the body at risk for a host of diseases, including heart problems, sleep problems, and obesity.
They can also cause stress-related changes in the DNA of cells, accelerating aging.
To combat this, Dr. Sinclair says he always sets aside “quiet time” each day and avoids working with what he calls “idiots.”
He’s previously suggested he meditates, even citing a 2019 study suggesting the habit could give 50-year-olds the brains of 25-year-olds if they meditated and did yoga for 22 hours a week.
“I don’t stress over problems as much,” he said. “I surround myself with people who aren’t idiots, more and more.”