How to Reverse Aging with Diet, Fasting & Supplements (Full Guide) | Dr. David Sinclair

Can you really slow or even reverse aging? Harvard genetics professor Dr. David Sinclair says yes—and he's living proof. At 54, his biological markers are better than most 20-year-olds. In this in-depth video, Dr. Sinclair shares his five-part longevity protocol backed by decades of scientific research. From intermittent fasting and plant-based diets to cutting-edge supplements like NMN and resveratrol, Dr. Sinclair reveals the practical steps he takes daily to slow aging, improve memory, increase energy, and extend healthspan. 🧬 Whether you're 25 or 65, these tips can help optimize your metabolism, reduce inflammation, and boost cellular repair—without gimmicks or fads. 🧠 What You’ll Learn: How Dr. Sinclair reversed his biological age The most effective form of exercise for longevity How time-restricted eating triggers autophagy The best supplements to restore youthful energy What foods to eat and avoid to slow aging 🕒 Timestamps: 0:00 – Dr. Sinclair's transformation & biological age 0:59 – 5-part longevity plan overview 1:24 – #1 Exercise: 3x/week, lose your breath, go hypoxic 2:00 – #2 Most important eating habit: Time-restricted eating 2:44 – How fasting activates autophagy & longevity genes 3:45 – Tips to start intermittent fasting (tea, fluids, nuts) 4:48 – Dr. Sinclair’s 6-hour eating window & plant-based diet 5:33 – What are “stress plants”? Xenohormesis explained 6:05 – Top polyphenols: resveratrol, EGCG, quercetin 7:02 – Sinclair's favorite herbs: matcha, spinach, olive oil 7:45 – Mediterranean vs. Okinawan diet insights 8:28 – 3 daily supplements: Resveratrol, NMN, Metformin 10:29 – Why he avoids sugar, bread, and refined carbs 11:30 – The blood sugar crash cycle & liver glucose production 12:57 – Why he reduced meat and dairy for heart health 13:37 – MTOR, aging, and the role of protein moderation 14:32 – Why he quit alcohol (but still loves Pinot Noir 🍷)