While genetics play a role in keeping you active and healthy through the years, most of what determines how long we live comes down to the lifestyle choices we make, such as diet, exercise, and how we manage stress.
David Sinclair, professor of genetics at Harvard Medical School and one of the most recognized researchers in aging biology, believes there is one practice that makes a remarkable difference: eating less often. He argues that how frequently we eat could influence how our cells repair themselves and how long we stay resilient with age.
The anti-aging tip explained
Sinclair’s advice is simple but radical for many: eat less often, and sometimes skip meals altogether. His approach is rooted in intermittent fasting and time-restricted eating, strategies that limit the number of hours in a day when food is consumed.
The science behind this comes from research on hormesis, the idea that mild stress on the body can trigger protective responses. When food is scarce, cells activate repair mechanisms, such as autophagy, which clears out damaged proteins and cellular waste. These processes help slow down the deterioration that comes with age and may extend lifespan by up to two decades, according to Sinclair.
Studies on calorie restriction and fasting in animals have shown that they lead to longer lifespans and lower risks of age-related diseases. In humans, observational data suggest that fasting can improve insulin sensitivity, reduce inflammation, and enhance cardiovascular health. Sinclair himself follows a 16:8 fasting schedule—fasting for 16 hours and eating within an 8-hour window—while focusing on a mostly plant-based diet.
How to approach diet for longevity
Sinclair’s daily meals focus on vegetables, legumes, whole grains, nuts, and olive oil. He includes functional foods like blueberries and Brazil nuts, while avoiding alcohol, dairy, and most animal products. Alongside diet, he supplements with compounds such as resveratrol, NMN, spermidine, and quercetin—though he emphasizes that fasting is still the core of his routine.
His lifestyle also includes daily exercise, sleep tracking, cold showers, and avoiding long periods of sitting. But when asked what makes the biggest difference, he consistently points back to fasting.
Still, Sinclair cautions that not everyone should copy his regimen exactly. Younger people, those with medical conditions, or anyone at risk of nutrient deficiencies should be especially careful. Consulting a doctor before making drastic dietary changes is essential. For some, a moderate approach—such as shortening the daily eating window or skipping occasional meals—may be more sustainable and safe.
The larger lesson isn’t that one routine works for all, but that lifestyle choices matter more than genetics in shaping how long and how well we live. Eating less often, combined with nutrient-dense foods and regular physical activity, can put the body in a state that promotes resilience instead of decline.
For Sinclair, longevity is about living those extra years with energy and health. His message is clear: what we choose to eat—as well as when we choose to eat it—can set the stage for a longer, more vital life.