Fortune – David Sinclair, a 54-year-old professor in the Department of Genetics at Harvard Medical School, says his regimen has helped him stay biologically 10 years younger than his age—underscoring a modern phenomenon called reverse aging by combating age-related disease and decline.
So what is Sinclair’s secret to aging well and staying young? He began working on it in his early thirties. Here are the three ways the longevity researcher got started:
Taking resveratrol
Sinclair swears by resveratrol, a polyphenol or natural antioxidant commonly found in berries, peanuts, and red wine. He consumes it in a supplement form each morning with “a couple of mouthfuls of yogurt.” Along with the yogurt, Sinclair has green matcha tea—full of polyphenols such as ECGC catechins.
Research suggests polyphenols’ antioxidant properties help strengthen the gut microbiome, decrease the risk of tissue damage, improve mood, and increase heart strength.
Sinclair tells GQ he’s prioritized his morning polyphenols for roughly 15 years.
Skipping breakfast
Sinclair skips breakfast, and intermittent-fasts by waiting between 16 and 18 hours between large meals—a trend championed by many in the C-suite.
“That’s basically having a very late lunch or large dinner,” he tells GQ, although he says starting this regimen younger can be risky and cautions against malnutrition and starvation.
Research shows intermittent fasting may lower the risk of diabetes, heart disease, and dementia—many cornerstones of aging. But fasting is not for everyone and can pose a health risk, not to mention trigger those who struggle with eating disorders or disordered eating. Without being too strict, there are also ways to fast that may work for you.
Experts recommend starting small, making meals highly nutritious, and staying hydrated.
Avoiding sugar
Sinclair started turning down sugar (and meat). He focuses on a plant-based diet; a typical dinner consists of rice, almonds, and couscous.
“I rarely, rarely eat anything other than plant-based and nut-based foods, including milk,” he tells GQ. And while a glass of wine has been a staple of the Mediterranean diet, Sinclair has said goodbye to the nightcap.
“I’m off dairy and I’m off alcohol as well … ”
