David Sinclair, biologist and longevity expert: "When I changed my diet, I also regained my memory. I thought it was old age, but no, it was my lifestyle."

Researcher David Sinclair , a leading expert in genetics and aging at Harvard University , maintains that certain healthy habits allow us to reduce our biological age , going beyond the age marked on the calendar. In an interview with GQ , he revealed that, although he is 54 years old , his body shows indicators typical of a 44-year -old. He began implementing these changes in his early thirties , convinced that taking care of your health is a matter of choice, not age. He maintains that the earlier you start—preferably from the age of twenty —the greater the long-term benefit will be.

One of the pillars of her routine is intermittent fasting , along with eliminating sugar and a diet focused on plant-based foods . Her usual diet is made up of vegetables, fruits, nuts, and legumes, and she has almost completely cut out alcohol and dairy products , except on special occasions. As she explained in the interview, it took just a few months to notice a clear improvement in her blood biomarkers and epigenetic age . She also incorporates antioxidants such as resveratrol , with beneficial effects on cellular metabolism.

Sinclair told GQ that one of the most surprising changes was the improvement in his memory . He used to struggle with remembering passwords or phone numbers , which he attributed to natural aging. However, after changing his diet, his cognitive ability improved significantly. "When I changed my diet, my memory also improved. I thought it was just old age, but no, it was my lifestyle," he says. This perception coincides with recent studies that link even moderate alcohol consumption with a progressive decline in brain function.

Sinclair exercises several times a week, especially strength training with weights , and walks or runs whenever possible. Although she doesn't follow a strict routine, she believes consistency is a key value. She also places importance on rest: she tries to sleep at least six hours in a bed that monitors her body temperature and records her heart rate . Her dinner usually consists of simple, plant-based foods like brown rice , nuts, or salads. In her opinion, the key isn't extremes, but rather making sustainable changes that last over time.

Researcher David Sinclair , a leading expert in genetics and aging at Harvard University , maintains that certain healthy habits allow us to reduce our biological age , going beyond the age marked on the calendar. In an interview with GQ , he revealed that, although he is 54 years old , his body shows indicators typical of a 44-year -old. He began implementing these changes in his early thirties , convinced that taking care of your health is a matter of choice, not age. He maintains that the earlier you start—preferably from the age of twenty —the greater the long-term benefit will be.