Anti-ageing expert shares 4 tips for reducing biological age

The Harvard University molecular biologist, 53, said DNA tests show that his biological age is 43. Sinclair confessed that in his 30s, he was overweight and drank too much. Determined to get into better shape, he began a healthy new routine.

Speaking to Insider, Sinclair said: “My calculated biological age has been going down for the past decade or more.

“I’m predicted to live at least a decade longer than I would have if I hadn’t done anything.”

Sinclair’s advice to reverse your biological age is to commit to physical activity.

It’s the cornerstone of all anti-ageing programmes, as it helps to maintain muscle, exercise boosts heart health, and reduces inflammation.

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A post shared by David Sinclair (@davidsinclairphd)

Aerobic exercises is recommended three times a week, which can include:

  • Swimming
  • Running
  • Brisk walking
  • Cycling.

Sinclair is also a fan of intermittent fasting to slow down his rate of ageing.

He explained: “I try to pack my main meal into a few hours a day, whenever possible.

“And that period of fasting has also had great benefits on my estimated biological age.”

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As for one of Sinclair’s favourite drinks, it’s two cups of green matcha tea daily.

While the research is still out on its anti-ageing properties, matcha tea does contain antioxidants that can help limit cell damage.

Sinclair also addresses sources of stress, as chronic stress is linked to inflammation.

Too much inflammation is linked to disease, which is why Sinclair prioritises reducing stress in his life.

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A post shared by Sinclair Lab (@sinclair_lab)

Four ways to reduce biological ageing and increase life expectancy

  1. Frequent exercise
  2. Intermittent fasting
  3. Matcha tea
  4. Reduce stress.

Stress-busting activities can include taking action to address any actions, to connect with people, and to have some “me time”, according to the NHS.

Expanding on each point, the health body says: “If you think you cannot do anything about your problem, your stress can get worse.

“That feeling of loss of control is one of the main causes of stress and lack of well-being.

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A post shared by Brian Devorkin (@briandevorkin)

“The act of taking control is in itself empowering, and it’s a crucial part of finding a solution that satisfies you and not someone else.”

A good support network is crucial, which can be made up of colleagues, friends, and family.

“Talking things through with a friend may also help you find solutions to your problems,” the NHS adds.

“Me time” is also paramount to spend your time doing something you enjoy, for yourself.

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