A 53-year-old Harvard researcher managed to make himself a decade younger thanks to these 4 actions - voila! health

Making matcha-flavored ice cream (photo: Ido Shaham)

A biohacking researcher from Harvard University claims he was able to rejuvenate himself by a decade after acquiring four simple daily habits in middle age.

David Sinclair, a molecular biologist, is 53 years old - but he claims DNA tests show his body is still 43.

Biological age looks at the health of cells, not how long someone actually lives.

According to him, he started the healthy routine in his 30s after he was overweight and drank too much.

So what is his secret?

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Sinclair told Insider: "My calculated biological age has been dropping over the last decade or so to the point where I'm expected to live at least a decade longer than I would have if I hadn't. Do anything. It's never too late."

He added: "Nobody wants to be sick for a decade or have cancer that lasts or be frail. What we're really talking about is preventing these things, or moving them into the latter part of life."

Dr. Sinclair is well known in the field of antiaging, having written a book on the subject and appeared on the podcast circuit in recent years. He also runs a company, Tally Health, which sells test kits that estimate someone's biological age. Here are his four tips for reversing aging

Cornerstone.

A woman runs (Photo: ShutterStock)

Run three times a week

A cornerstone of almost all anti-aging programs is physical activity.

It helps maintain muscle, increase heart health, avoid obesity, and reduce inflammation in the body—which can cause age-related changes in cells.

Dr Sinclair said he always aims to do aerobic activity at least three times a week. This can include swimming, cycling, rowing, brisk walking - or running. Sinclair also said he uses a standing desk to reduce the amount of time he sits.

Eat only a few hours a day

People should try intermittent fasting to slow aging, according to Dr. Sinclair.

Limiting calorie intake to just a few hours a day can increase insulin sensitivity, protect against diabetes, and allow cells to flush waste products from the body that can cause harmful changes—both of which help someone live longer.

Dr. Sinclair discovered that to prevent aging he always limits eating to only a few hours a day.

He said: 'I try to pack my main meal for a few hours a day whenever possible.

And that period of fasting also had great advantages over my estimated biological age."

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Anti-inflammatory properties.

Matcha tea (Photo: ShutterStock)

Drink matcha green tea twice a day

Dr. Sinclair drinks two cups of matcha green tea every day. The tea—made from powdered tea leaves—is known to contain antioxidants, which can help limit cell damage. But whether or not they can slow aging in humans is still unsupported by research. According to Dr. Sinclair

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"Tea has molecules that will prevent cancer, among other things," such as anti-inflammatory properties.

He also said he takes about two resveratrol tablets daily to help slow down aging.

Research from his lab suggests that the compound—found in red wine, grape juice and cocoa—can reduce inflammation and activate proteins associated with longevity.

But other studies have failed to find the link.

Reduce stress and avoid 'dumb'

Stress and annoyance from being "dumb" can all reduce someone's life expectancy, the expert suggested.

This is because they can lead to chronic levels of stress, increased levels of inflammation that put the body at risk for a whole host of diseases including heart disease, sleep problems and obesity.

They can also cause stress-related changes in DNA in cells, accelerating aging.

To combat this, Dr. Sinclair says he always sets aside some 'quiet time' each day and avoids working with, what he called, 'idiots.' Myself in people who are not idiots."

He has previously suggested meditating, even citing a 2019 study that the habit can give 50-year-olds the brains of 25-year-olds if they meditate and do yoga for 22 hours a week.

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• Intermittent fasting