Reversing biological age: Longevity researcher reveals his age-defying morning routine!

The antiaging researcher David Sinclair says he’s reversed his ‘biological age’ by 10 years.

In an interview with GQ, the 54-year-old Harvard biologist David Sinclair revealed that, as a result of a series of lifestyle interventions, his biological age has been decreasing year-on-year for the past decade.

The result of this is that David’s biological age – how old your cells and organs are, rather than the number of candles on your last birthday cake – is now 10 years younger than his chronological age [1].

Longevity – extending both your lifespan and healthspan – is determined by various factors, including genetics, lifestyle and environment. While you might not be able to do much to change your DNA, there are plenty of lifestyle changes you can make for a longer, healthier life.

Unhealthy habits like smoking, excessive alcohol consumption, poor diet and limited physical activity can all negatively impact longevity, but even small changes can help you live healthier.

David Sinclair is a longevity expert with a slew of scientific papers to his name, so why not take a leaf out of his longevity book? He has previously spoken about his ‘habits for longevity’ which include following a plant-based diet, avoiding dairy and alcohol, periods of fasting, keeping an eye on stress and making sure to exercise regularly.

Keeping an eye on stress

Stress is a significant contributor to aging and can influence various biological processes. By closely monitoring and managing stress, you can take proactive steps to maintain your health and potentially reverse your biological age.

The Epigenetic & DNA Test by Longevity.Technology System offers comprehensive insights into how stress affects your body and provides personalized recommendations to address these effects. The test features an overview of stress based on your unique epigenetic markers, including:

  • Stress Response to Pressure: Understand how your body reacts to stressful situations and identify ways to improve stress resilience.
  • Stress Affecting Memory Risk: Discover how stress impacts memory and cognitive function and find strategies to protect brain health.
  • Ability to Deal With Stress: Assess your capacity to manage stress and receive tailored advice to enhance your stress-coping mechanisms.
  • Stress Leading to Physical Symptoms: Learn about the physical manifestations of stress and how to alleviate them to improve overall well-being.
  • Stress and the Heart: Explore the connection between stress and cardiovascular health and get recommendations for protecting your heart.
  • Caffeine and Stress: Understand the interaction between caffeine consumption and stress and get guidance on managing caffeine intake to reduce stress levels.

This personalized approach allows you to tailor your morning routine and lifestyle choices to effectively reduce stress, supporting your goal of reversing biological age and enhancing longevity.

David Sinclair’s morning routine

However, in his interview with GQ, David revealed he sticks to a morning routine that centers on oral health and nutrition. He kicks off by rinsing his mouth with coconut oil, which, he says, improves his mouth microbiome.

Next up is a morning beverage – hot water with lemon. The citrus fruit lemon is packed with vitamin C, and drinking hot water with a few slices of lemon in often features in health tips; some people credit it with improving their complexion, reducing bloating or detoxing the body. And, of course, staying hydrated is always a good plan, health-wise!

Sinclair also told GQ he brushes his teeth with nontoxic toothpaste, although he didn’t reveal the brand.

hot water with lemon

Although David still considers himself to be fasting, he does grab a couple of spoonfuls of yogurt in the morning. While many people top their yogurt with berries, honey or nuts, David told GQ his topping of choice is polyphenols!

Polyphenols are a class of compounds found in many plant foods, and one particular polyphenol you might have heard of is resveratrol. Found in red wine, resveratrol is thought to have a range of benefits, including being anti-inflammatory and promoting heart and brain health.

Work undertaken in a Sinclair research lab has discovered evidence that resveratrol has life extension benefits for model organisms such as yeast and worms [2]. Research on the benefits for humans is still underway, but David Sinclair has been taking them for about 15 years, he says [3].

A fan of intermittent fasting, David Sinclair often doesn’t eat again until dinner time, only occasionally indulging in a small salad at lunchtime [3]. Intermittent fasting (or IF) means restricting food, in a nutshell.

The concept is that when you designate more time to digest food, you are technically allowing your body to use your stored fats to convert as energy.

Although glucose from carbohydrates is used mainly as a fuel source, your body will burn fat for energy when glucose is not available. Usually, this happens when you are eating less food. Moreover, alternate eating and fasting can help you boost your metabolism. 

Staying hydrated is important, as we’ve mentioned, and David told GQ he keeps his levels topped up with a couple of green matcha teas (more polphenols, including the cancer-preventing ECGC catechins) and water and hot tea throughout the day.

Matcha is richer in catechins that standard green tea, molecules that act a natural antioxidants, and can help reduce cell damage and prevent age-related diseases. Matcha can also boost brain function, promote heart health and help protect the liver.

But longevity isn’t just about diet – it’s about exercise, too! But getting regular exercise is probably tricky when you are a top longevity researcher, so one solution, David Sinclair told GQ, is a standing desk. David explained that he had two such desks, one at home and one at his office at Harvard.

“I do my best not to sit down throughout the day,” he said [3].

Strength training is important for longevity, and David told GQ he tries to lift weights three times a week and amplifies his routine with running and walking. Research has shown that both strength training and exercise that gets the heart pumping – aerobic cardiovascular exercise – are important for fitness and longevity.

Little changes can add up, even if you are busy – parking at the far end of the car park, taking the stairs over the elevator, walking those last 5 minutes home faster – these can all help you on your longevity journey.

Get insights from the Longevity.Technology System Epigenetic & DNA Test

Understanding the unique intricacies of your genetic makeup can be a game-changer in your journey to reverse biological age.

The Longevity.Technology System Epigenetic & DNA Test offers a comprehensive DNA analysis, providing personalized insights that can guide your lifestyle choices for optimal health and longevity.

With just one easy saliva sample, you gain access to a full epigenetic and DNA health profile. This test reveals your biological age, providing you with the knowledge needed to take control of your health and longevity.

The test provides detailed reports on eye, gut, heart, mental, muscle, and skin health. Additionally, it includes metrics on sleep, stress, immunity, age, and injury, giving you a holistic view of your overall health.

Discover your biological age and specific insights into your eye, hearing, and memory health. The test also measures inflammation, pro-inflammation, and anti-inflammatory scores, offering a comprehensive understanding of your body’s aging process and inflammatory status.

By utilizing the Longevity Technology System Epigenetic & DNA Test, you can make informed decisions based on precise, personalized genetic data to enhance your well-being and longevity.


[1] https://www.nia.nih.gov/news/epigenetics-aging-what-bodys-hands-time-tell-us
[2] https://www.eurekalert.org/news-releases/664233
[3] https://www.gq-magazine.co.uk/article/longevity-expert-david-sinclair-diet

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.