**Taking Resveratrol**
In his quest to maintain a youthful biological age, David Sinclair, a professor in the Department of Genetics at Harvard Medical School, swears by the benefits of resveratrol. Resveratrol is a polyphenol, a natural antioxidant found in berries, peanuts, and red wine. Sinclair takes it in supplement form each morning along with a few spoonfuls of yogurt.
Resveratrol is known for its antioxidant properties, which help strengthen the gut microbiome, decrease the risk of tissue damage, improve mood, and increase heart strength. However, it’s important to note that resveratrol supplements are not regulated by the FDA, so the dosage can vary and potentially cause side effects like nausea and vomiting. It’s generally recommended to obtain resveratrol from whole food sources rather than relying solely on supplements.
Sinclair has been prioritizing his morning polyphenols for approximately 15 years, and he believes they have contributed to his youthful biological age.
**Skipping Breakfast**
In addition to taking resveratrol, Sinclair has embraced intermittent fasting and skipping breakfast. He waits between 16 and 18 hours in between large meals, usually having a late lunch or large dinner. However, Sinclair cautions that starting this regimen at a young age can be risky and may lead to malnutrition or starvation.
Research suggests that intermittent fasting can lower the risk of diabetes, heart disease, and dementia, all of which are common manifestations of aging. However, it’s important to note that fasting is not suitable for everyone and can be potentially dangerous, especially for those with eating disorders or disordered eating. If considering intermittent fasting, it’s recommended to start small, ensure meals are highly nutritious, and stay hydrated.
**Avoiding Sugar**
Sinclair has also made significant changes to his diet by cutting out sugar and adopting a plant-based approach. He focuses on consuming plant-based and nut-based foods, including milk alternatives, while rarely indulging in animal products or alcohol. His typical dinner consists of rice, almonds, and couscous, with an occasional french fry.
This shift to a plant-based diet has had a significant impact on Sinclair’s blood biomarkers and epigenetic age within just a few months. Plant-based diets are associated with numerous health benefits, such as a reduced risk of diabetes, dementia, obesity, and high blood pressure. Additionally, consuming excess sugar, especially added sugar found in highly processed foods, is linked to diabetes, obesity, and heart problems.
Sinclair’s dietary changes have not only improved his physical health but also his cognitive function. He notes that switching to this new diet has restored his memory, allowing him to easily remember phone numbers and key codes, which he previously struggled with.
In conclusion, David Sinclair’s daily regimen for maintaining a youthful biological age consists of taking resveratrol, practicing intermittent fasting by skipping breakfast, and following a plant-based diet. These lifestyle choices, along with his other healthy habits, have helped him combat age-related disease and decline. While research on the topic is still emerging, Sinclair remains optimistic about the potential to reverse aging in the future.
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