What exactly do you eat in a day?

There isn’t really a typical day. But if I averaged out a typical day if I was home? (By the way, I haven’t been home in two and a half months.)

I try to get at least six hours of sleep a night, and sometimes I’m successful, but I would say that’s something I need to work on. I would prefer to get seven to eight, but I can get by with six. I sleep on a bed that adjusts my body temperature while I’m asleep to get the deepest of sleep—it lowers your body temperature and then warms you back up toward the morning. It monitors my heart rate through the night and so I see how I’ve done. I also wear a ring that tells me similar information.

Is it the Oura ring?

Well, they don’t pay me to promote their product, but I guess there’s only one ring you can wear.

I should say that my morning routine has been shaped by my partner and business partner, Serena Poon. She’s a nutritionist and chef who’s really shaped my nutrition. Before I met her, I lived very differently and ate what I thought was healthy—but it wasn’t as healthy as what I do now. What she’s put me on is, first of all, oral health. I’ll start by rinsing my mouth with coconut oil—pulling it—that improves my mouth microbiome. And then I have hot water with lemon. I brush my teeth with nontoxic toothpaste, and then I go down to the kitchen and have a little bit of yogurt with some polyphenols. 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.

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. 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. I will continuously drink water and hot tea throughout the day until dinner.

What are the changes that Serena has influenced?

A plant-focused diet. I rarely, rarely eat anything other than plant-based and nut-based foods, including milk. I’m off dairy and I’m off alcohol as well. Very rarely will I eat any or drink any of those things, but on occasion for a celebration or whatever I’m happy to do that, but that’s what I focus on. That’s made a huge difference to my blood biomarkers and epigenetic age. In just a matter of months, I was able to further reduce my biological age by eating better.

文中提到：

1. green matcha tea;

2.  polyphenols

这两个应该多多注意。

一句话总结本文：“no” to sugar, alcohol, and meat—and “yes” to plants, nuts and polyphenols.

https://www.gq.com/story/real-life-diet-david-sinclair