David Sinclair, a 54-year-old professor in the Department of Genetics at Harvard Medical School and co-Director of the Paul F. Glenn Center for Biology of Aging Research, has dedicated his career to understanding aging and longevity. Interestingly, his biological age is more than a decade younger than his chronological age. Through his research, culminating in the launch of Tally Health, Sinclair aims to provide individuals with insights into their biological age and personalized recommendations for healthy aging. A significant component of Sinclair's approach involves a specific diet and lifestyle, which he openly shares and refines with the help of nutritionist and chef Serena Poon.
Understanding Biological Age and Epigenetics
Sinclair's focus on biological age stems from the understanding that chronological age doesn't fully represent an individual's health status. As Sinclair tells GQ, "Biological age is a much better representation of health status than birthday candles." Research suggests that our epigenetics, the study of how our behaviors and environment can cause changes that affect the way our genes work, plays a crucial role in aging. Longevity experts have identified hallmarks of aging, including epigenetic alterations, cellular senescence, and chronic inflammation. Sinclair believes that one day, reversing aging by 20 years will be possible.
The Core Principles of Sinclair's Diet
David Sinclair's diet is a combination of nutritious foods, intermittent fasting, and regular exercise. According to Sinclair, the best chance to live a longer life is closely related to eating healthy food and maintaining a balanced diet.
Intermittent Fasting: Timing is Key
Sinclair practices intermittent fasting (IF), skipping breakfast and sometimes lunch. He aims for a 16- to 18-hour fasting window daily, typically having a late lunch or large dinner. "I think three meals a day plus snacks is too much," Sinclair says. "It puts the body in a state of abundance, which turns off our longevity genes." He emphasizes that this approach isn't about starvation, but rather about taking in nutrition within a specific window.
Intermittent fasting is an eating plan that switches between fasting and a regular eating schedule. For example, you could eat for an 8-9 hour period and fast for the rest of the day or you might choose to eat only one meal a day for 2 days a week. Fasting for a certain number of hours every day helps not only burn body fat but also gives you other health benefits. One of the potential health benefits of IF is the insulin level in your body. After a few weeks, during the fasting period, your liver will start to make glucose at a steady level. It also has a record of helping to boost verbal memory in adults and initiating your cells to start gene expression.
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According to Sinclair, there’s not one right way to fast. “You’re an individual, you’ve got a different lifestyle, tolerance for pain and hunger, and microbiome-these are really important things to take into consideration,” he says.
Plant-Based Diet: Fueling Longevity with Plants
A cornerstone of Sinclair's diet is a plant-focused approach. "I rarely, rarely eat anything other than plant-based and nut-based foods, including milk," he tells GQ. He avoids dairy and alcohol, noting a significant improvement in his blood biomarkers and epigenetic age after adopting this diet. He says, “When I switched to this new diet, I got my memory back as well. I was unable to remember phone numbers and key codes easily, and now it’s simple,” he tells GQ. “So I got back to my 20-year-old brain.
Sinclair consumes plant- and nut-based meals, including rice, almonds, couscous, crushed cassava, and milk made from nuts. He also includes various supplements such as NAD+ precursors, Vitamin D3, Coenzyme Q10, Resveratrol, and TMG.
The Importance of Polyphenols
Sinclair emphasizes the importance of polyphenols, plant-derived molecules with anti-inflammatory effects. He starts his day with yogurt and resveratrol. He also drinks green matcha tea, which is full of healthy polyphenols like ECGC catechins-and that's a cancer-preventative.
The more you stress a plant, the more polyphenols they make to help them survive. That’s why foods that are intentionally stressed, like red wine, are rich in polyphenols. “The best red wines are ones where the vines are dehydrated or have fungus growing on them. There’s a good reason for that,” says Sinclair.
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Occasional Indulgences
Despite his plant-based diet, Dr. Sinclair allows for occasional indulgences. He says, "Sometimes we even splurge-I’ll have the occasional French fry."
Daily Routine and Dietary Details
A typical day for Sinclair includes:
- Oral Health: Rinsing his mouth with coconut oil (oil pulling) and brushing with non-toxic toothpaste.
- Morning Drink: Hot water with lemon.
- Polyphenol Boost: A couple of mouthfuls of yogurt with resveratrol.
- Green Tea: Matcha tea for its polyphenol content.
- Hydration: Continuous intake of water and hot tea throughout the day.
- Dinner: Plant-based, nut-based dinner with rice, almonds, couscous, or crushed cassava.
- Snacks: Very dark chocolate (80-percent) or nuts, including a Brazil nut for selenium.
Exercise and Physical Activity
While exercising Dr. Sinclair says to pay attention to his breathing. Breathing should be deep and rapid, approximately at 70-85% of the maximum heart rate. Sinclair aims for a weight-lifting routine three times per week. He also tries to go for a run daily, and if he doesn’t have the energy for a run, he’ll go for a walk instead.
Supplements: Aiding the Aging Process
Sinclair takes supplements such as NAD+ precursors, Vitamin D3, Coenzyme Q10, Resveratrol, and TMG. Natural supplements instead of prescription drugs. Dr. Sinclair believes that supplements might be a very important factor when preventing damage from free radicals and improving health.
- NAD+ supplements: David Sinclair’s NAD+ dosage is 1000mg.
- Resveratrol: Dr. Sinclair dissolves 1000mg of Resveratrol in olive oil and drinks it every morning.
- Metformin: Dr. Sinclair uses Metformin.
- Statin: Dr. Sinclair uses Statin from the age of 29 and now has a heart of 20 years old.
- Aspirin: David Sinclair takes 85 mg of Aspirin daily as it may protect against heart stroke.
Lifestyle Choices for Longevity
Beyond diet and exercise, Sinclair incorporates other practices to promote longevity:
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- Sleep Optimization: Aiming for at least six hours of sleep per night, using a temperature-adjusting bed to enhance sleep quality.
- Standing Desk: Working at a standing desk to avoid prolonged sitting.
- Meditation: Practicing meditation to reduce stress and boost memory.
- Cold Exposure: Recommending plunging into a cool pool for at least 20 seconds after gym sessions.
Foods to Consider
According to Dr. Sinclair, the best chance to live a longer life is closely related to eating healthy food and maintaining a balanced diet. Here are a few highly nutritious foods that should be considered.
- Kale: Rich in vitamins, minerals, fiber, and antioxidants.
- Red Beets: Helps the human heart and lungs to work better during exercise as nitric oxide increases blood flow to the muscles.
- Shrimp: A very good source of protein while being low in calories.
- Blueberries: Can help with aging, cancer, and DNA damage.
Foods to Limit
At a high level, glucose shuts off your body’s protective mechanisms-AMPK and sirtuins.
“If you’re eating three meals a day plus snacks, your glucose will spike, and your defenses against aging are going to be working at a minimum,” explains Sinclair.
“Certainly if you’re an athlete, or want to bulk up, there are short-term gains to eating meat,” he says. By giving your body a periodic break from processing amino acids-particularly BCAA’s (leucine, isoleucine, and valine) which activate mTOR-you’ll give your body a chance to tap into autophagy.
Challenges and Considerations
While the David Sinclair diet plan offers a comprehensive approach to longevity, it's important to consider individual needs and consult with healthcare professionals. Intermittent fasting and calorie restriction may not be suitable for everyone, especially those with eating disorders or certain health conditions. Additionally, the high dosages of certain supplements may pose risks and should be discussed with a doctor.