op longevity researcher and podcast host David Sinclair is 53—according to the government. But results from a biological age test claim Sinclair’s only 42.
Yes, reversing your biological age is possible. And it’s never too late to start Sinclair’s go-to longevity habits to see similar results. Even he wasn’t always ahead of the anti-aging game; he admits poor lifestyle habits in his thirties left him “overweight” and unhealthy.
Now the founder of Tally Health says that improving his nutrition and exercise routine has helped steadily lower his biological age. From incorporating aerobic exercise everyday to cutting down on stress, here are Sinclair’s four top tips—and one eyebrow-raising test—you can use for a longer life.
Reduce Your Stress
A 2020 study in the journal Biomedicines found that being exposed to chronic stress can age you faster due to stress-induced inflammation, or “inflammaging” (1). And Sinclair is serious about making time to decompress.
To reduce his stress levels, Sinclair tells Insider that he schedules quiet times throughout the day and spends his time with people who are “not jerks.”
Everyone’s diet could benefit from improvements. Those enhancements don’t have to be life-altering to alter your life, either.
In an episode of Lifespan, Sinclair suggests eating less sugar and less often. And, try boosting your fluid intake.
Sinclair opts for a plant-based diet—especially colorful vegetables, which contain higher levels of vitamins and antioxidants—pointing to evidence that consuming meat can trigger inflammation and compromise immune function (2).
He also swears by Japanese matcha as his morning beverage of choice. It’s packed with antioxidants, and plant molecules called Xenohormetins that activate your body’s survival defenses to fight against aging and disease (3).
Stay away from processed foods; “the longer your foods last, the shorter you will,” he says.
Practice Intermittent Fasting
Sinclair uses a daily 16:8 intermittent fasting schedule to activate autophagy, a process in which your body gets rid of old or damaged cells. This routine consists of fasting for 16 hours a day, and only eating within the designated eight-hour window— way more manageable than starting off with multi-day fasts.
Activating autophagy through fasting supports longevity by preventing disease and promoting healthy weight loss, studies have shown (4).
Sinclair’s simple advice: Just “get off your ass.”
In an episode of Lifespan, he recommends incorporating a mix of anaerobic and aerobic exercises into your fitness routine. Ideally, get your breathing rate and heart rate up for at least ten minutes, three times a week.
Resistance training, such as lifting weights, can also support healthy aging by boosting testosterone levels, improving balance, and maintaining muscle mass.
And when he can’t make it to the gym, Sinclair alternates between sitting and standing at his desk to avoid being sedentary for too long.
Get Full-Body MRIs?
In a recent tweet, Sinclair says he underwent a full-body AI-assisted MRI and cancer screen as a precaution.
“In the near future, cancer, heart disease and type 2 diabetes will be largely preventable and increasingly curable,” he writes.
While routine MRIs may seem like a good idea, doctors currently only order these expensive and complex tests for patients with an observed health emergency, such as cancer or injury.
Luckily, there are cheaper and simpler ways to get an inside look at your health and hormones. Sign up for Hone Health’s at-home assessment and discuss your results with one of our physicians.
- Yegorov, et al (2020). The Link between Chronic Stress and Accelerated Aging.
- Wang, et al (2022). The Effects of Red Meat Intake on Inflammation Biomarkers in Humans: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
- Kochman, et al (2020). Health Benefits and Chemical Composition of Matcha Green Tea: A Review.
- Aman, et al (2021). Autophagy in healthy aging and disease.