A longevity researcher, 53, who claims he's cut his 'biological age' by 10 years shares his morning routine

• Anti-aging researcher David Sinclair claims he's reversed his 'biological age' by 10 years.
• He shared his morning routine, which includes oil pulling, "nontoxic" toothpaste, and supplements.

David Sinclair, a Harvard biologist and anti-aging researcher, claims that although he was born nearly 54 years ago, his "biological age" is 10 years younger.

"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 previously told Insider.

Sinclair puts this down to a series of lifestyle changes, including following a plant-based diet, forgoing alcohol, and following a strict morning routine involving "nontoxic" toothpaste, coconut oil pulling, and intermittent fasting.

While the term "biological age" is a somewhat blurry concept, some scientists and health advocates claim that a person's "biological age" can be different from their chronological age, or the number of years they have lived, as Insider's Hilary Brueck reported.

According to the National Institute on Aging, our "biological age means the true age that our cells, tissues, and organ systems appear to be, based on biochemistry."

David Sinclair's morning routine

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

1. 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 swishing oil around in your mouth for up to 20 minutes.

The claim is that the oil removes bacteria from gums, cuts through plaque, and removes toxins, as Insider's Thea Glassman reported.

However, large-scale scientific research to support these claims is lacking and the American Dental Association does not recommend it.

2. 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 claiming 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, told Healthline.

3. 'Nontoxic' toothpaste

"I brush my teeth with nontoxic toothpaste," Sinclair said, without giving further details about the product he uses.

"Nontoxic" or natural toothpastes are made with natural ingredients and free from artificial sweeteners, coloring, chemicals, and fluoride, according to Health.

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

4. 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, anti-cancer, heart health, and brain health benefits, and Sinclair's team's research has found that resveratrol can extend the lifespan of organisms like yeast and worms.

However, the research is divided as to whether it is effective for humans when consumed in pill form, as Insider's Anna Medaris reported.

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

Sinclair said he often doesn't eat until dinner as he tries to follow intermittent fasting. Time-restricted eating has been linked to health benefits such as lowering blood pressure and reducing the risk of diabetes, however eating even a small amount of yogurt would technically break his fast.

5. 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.

There is some old research, for example, that suggests consuming green tea might be linked to a lower risk of stomach cancer.

Matcha is also high in antioxidants which can help reduce inflammation, Insider's Courtney Telloian previously reported.

6. 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 of time can cause more deposits of fats in the body and increase the risk of coronary diseases, diabetes, obesity, and depression, Phung D. Tran, an American College of Sports Medicine-certified exercise physiologist, told Insider's Jen Glantz.

Standing up helps you burn more calories, improves glucose metabolism and muscle contractions to improve blood circulation, and helps you reduce cardiovascular risks, she said.

However, standing for too long can create too much general joint compression, physical therapist Karena Wu told Glantz, so it's best to break up standing with periods of sitting.