Biological Age Reversal: Longevity Researcher Reveals Age-Defying 10-Year-Old Morning Routine!

Antiaging researcher David Sinclair says he reversed his “biological age” by 10 years.

David Sinclair, a 53-year-old Harvard biologist and anti-aging researcher, says his “biological age” is 10 years younger than his real age [1]. “My calculated biological age has dropped over the past decade or more to a point where I’m expected to live at least a decade longer than I would have done nothing,” she said.

Sinclair attributed this to a series of lifestyle changes, including following a plant-based diet, giving up alcohol, and following a strict morning routine that he said included “non-toxic” toothpaste, coconut oil pulling, and intermittent fasting.

While “biological age” is a somewhat confusing concept, some scientists and health advocates argue that a person’s “biological age” can differ from their chronological age or the number of years they lived.

The National Institute on Aging states that our “biological age means the true age that our cells, tissues, and organ systems appear to be, based on biochemistry.” [2]

David Sinclair’s morning routine

While no two food days are identical for Sinclair, she shared her morning routine, which prioritizes oral health [3].

Oil extraction

“I’ll start by rinsing my mouth with coconut oil, pulling it, which improves my mouth’s microbiome,” Sinclair said. Oil pulling originated as an Indian folk remedy, according to Medical News Today, and is essentially the process of gargling oil in your mouth for up to 20 minutes [4].

The claim is that the oil removes bacteria from the gums, cuts through plaque and removes toxins. However, large-scale scientific research to support these claims is lacking, and the American Dental Association does not recommend it [5].

Hot water with lemon

“And then I have hot water with lemon,” Sinclair said. Drinking warm lemon water is regularly lauded as a healthy habit, with some people saying it improves their complexion and reduces puffiness or “detoxifies” the body.

However, while lemon water isn’t harmful and staying hydrated does have benefits, “there is no scientific evidence that it provides any health benefits,” Joy Dubost, registered dietitian nutritionist, food scientist, and former spokeswoman for the Academy of Nutrition and dietetics.

“Non-toxic” toothpaste.

“I brush my teeth with nontoxic toothpaste,” Sinclair said. He did not provide further details on the product he used. “Nontoxic” or natural toothpastes are made with natural ingredients and free from artificial sweeteners, colors, chemicals, and fluoride.

While fluoride can cause problems when consumed in large amounts (more than toothpaste contains), the ADA recommends using fluoride because it helps fight cavities, strengthen enamel, and prevent cavities. [6].

Yogurt with polyphenols

“Then I go down to the kitchen and get some yogurt with some polyphenols in it,” Sinclair said. “The one I’ve been talking about a lot is resveratrol.

Now, that’s just a couple bites of yogurt, so it won’t break my fast, and it’s not considered breakfast by any means. But this is how I introduce all my polyphenols and they dissolve, I’ve been doing it for about 15 years.

The compound, famously found in red wine, is believed to have anti-inflammatory, anticancer, heart health and brain health benefits. Research by Sinclair’s team has found evidence that resveratrol can extend the lifespan of organisms such as yeast and worms [7].

However, research is divided on whether it is effective for humans when consumed in pill form [8].

“As soon as I see resveratrol in someone’s supplement pile, it loses all credibility,” Matt Kaeberlein, a former longevity researcher at the University of Washington, told Medaris. “He’s been proved wrong time and time again in the field of longevity, at least.” [9]

Sinclair said he often didn’t eat until dinner to help him stick with intermittent fasting. Time-restricted eating has been linked to health benefits such as lower blood pressure and reduced risk of diabetes. However, eating even a small amount of yogurt would technically break his fast.

Matcha green tea

“Then I have matcha green tea, which is full of healthy polyphenols like ECGC catechins and is anticancer, so I take at least one, maybe two,” Sinclair said.

Some old research, for example, suggests that green tea consumption may be linked to a lower risk of stomach cancer [10]. Matcha is also rich in antioxidants that can help reduce inflammation.

Working at a standing desk

“Then I go to work at a standing desk. I have a standing desk in my office at Harvard and I have one at home as well and I try my best not to sit down during the day,” Sinclair said. “I will continuously drink water and hot tea throughout the day until dinner.”

Sitting for long periods can cause more fat deposits in the body and increase the risk of coronary heart disease, diabetes, obesity and depression, according to Phung D. Tran, an American College of Sports Medicine-certified exercise physiologist.

She said standing up helps you burn more calories, improves glucose metabolism and muscle contractions to improve blood circulation, and helps you reduce cardiovascular risks. However, standing for too long can create too much overall joint compression, physical therapist Karena Wu told Glantz, so it’s best to break up standing with periods of sitting. [11].

[1] https://sinclair.hms.harvard.edu/people/david-sinclair
[2] https://www.nia.nih.gov/news/epigenetics-aging-what-bodys-hands-time-tell-us
[3] https://www.insider.com/morning-routine-longevity-expert-david-sinclair-reversed-biological-age-2023-6
[4] https://www.medicalnewstoday.com/articles/323757
[5] https://www.mouthhealthy.org/en/all-topics-az/oil-pulling
[6] https://www.ada.org/resources/research/science-and-research-institute/oral-health-topics/toothpastes
[7] https://www.eurekalert.org/news-releases/664233
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164842/
[9] https://dlmp.uw.edu/faculty/kaeberlein
[10] https://pubmed.ncbi.nlm.nih.gov/8580302/
[11] https://www.activecarephysicaltherapy.com/