Longevity researcher reveals 10-year age defying morning routine!

Anti-Aging Medicine
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The antiaging researcher David Sinclair says he’s reversed his “biological age” by 10 years.

David Sinclair, a 53-year-old Harvard biologist and antiaging researcher, says his “biological age” is 10 years younger than his real age [1]. “My calculated biological age has been going down for the past decade or more to a point where I’m predicted to live at least a decade longer than I would have if I hadn’t done anything,” he said.

Sinclair put this down to a series of lifestyle changes, including following a plant-based diet, forgoing alcohol and following a strict morning routine that he said involved “nontoxic” toothpaste, coconut oil pulling, and intermittent fasting.

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

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

David Sinclair’s morning routine

While no two days of eating are identical for Sinclair, he shared his morning routine, which prioritizes oral health [3].

Oil pulling

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

The claim is that the oil removes bacteria from gums, cuts through plaque and removes toxins. However, large-scale scientific research to support these claims lacks 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 hot lemon water is regularly lauded as a healthy habit, with some people saying that it improves their complexion and reduces bloating or “detoxes” the body.

However, while lemon water is not harmful and staying hydrated has benefits, “there is not any scientific evidence that it provides health benefits,” Joy Dubost, a registered dietitian nutritionist, food scientist, and former spokesperson for the Academy of Nutrition and Dietetics.

hot water with lemon

‘Nontoxic’ toothpaste

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

While fluoride can cause issues when consumed in high volumes (more than toothpaste contains), the ADA recommends using fluoride because it helps fight cavities, strengthen enamel and prevent tooth decay [6].

Yogurt with polyphenols

“Then I go down to the kitchen and have a little bit of yogurt with some polyphenols,” Sinclair said. “The one I’ve talked about a lot is resveratrol. 

Now, it’s just a couple of mouthfuls of yogurt so it’s not going to break my fast and it’s not considered breakfast by any means. But it is how I get all my polyphenols in and they dissolve, I’ve been doing that for about 15 years.”

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

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

“As soon as I see resveratrol in anybody’s supplement stack, they lose all credibility,” Matt Kaeberlein, a former University of Washington longevity researcher, told Medaris. “It’s been disproven over and over and over in the longevity field, at least.” [9]

Sinclair said he often didn’t eat until dinner to help him follow intermittent fasting. Time-restricted eating has been linked to health benefits like reducing blood pressure and lowering the risk of diabetes. However, eating even a small amount of yogurt would technically break his fast.

Green matcha tea

“Then I have a green matcha tea, which is full of healthy polyphenols like ECGC catechins — and that’s a cancer-preventative — so I have at least one of those, maybe two,” Sinclair said.

Some old research, for example, suggests consuming green tea might be linked to a lower risk of stomach cancer [10]. Matcha is also high in antioxidants which 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 do my best not to sit down throughout 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 diseases, diabetes, obesity and depression, according to Phung D. Tran, an American College of Sports Medicine-certified exercise physiologist.

She said that 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 general joint compression, the 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-a-z/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/

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.

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