"Since the ancient Greeks, we've known that exercising and eating less or fasting is good for you, but we've never really known why," says David Sinclair, an HMS professor of genetics and a codirector of the Paul F. Glenn Laboratories for the Biological Mechanisms of Aging at Harvard Medical School. The article by Peter Attia was promoted with particular zeal by David Sinclair, a Harvard professor and fellow biohacker. Metformin (prescription medication) - 1g a day - 0.5 grams in the morning & 0.5 grams at night - except on days when exercising. David mentions taking Vitamin K2 daily on page 304 of his book Lifespan. Here are the 5 habits: 1. Greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, was significantly associated with a lower risk of type 2 diabetes, whereas greater fruit juice consumption was associated with a higher risk. Dr. Sinclairs work on aging has profoundly impacted our understanding of how aging works and what it means to be old- and, more importantly, how we can live longer, healthier lives without radical life extension technologies. Then he moved to taking a combination of methyl folate plus methyl B12. An Antiinflammatory and Reactive Oxygen Species Suppressive Effects of an Extract of Polygonum Cuspidatum Containing Resveratrol, Effects of Resveratrol on Memory Performance, Hippocampal Functional Connectivity, and Glucose Metabolism in Healthy Older Adults, Calorie Restriction-like Effects of 30 Days of Resveratrol Supplementation on Energy Metabolism and Metabolic Profile in Obese Humans, Pilot Study of Resveratrol in Older Adults With Impaired Glucose Tolerance, Resveratrol improves insulin sensitivity, reduces oxidative stress and activates the Akt pathway in type 2 diabetic patients, Antihyperglycemic Effects of Short Term Resveratrol Supplementation in Type 2 Diabetic Patients, The Effect of Resveratrol Supplementation on CardioMetabolic Risk Factors in Patients with Type 2 Diabetes: A Randomized, DoubleBlind Controlled Trial, Resveratrol improves insulin resistance, glucose and lipid metabolism in patients with non-alcoholic fatty liver disease: A randomized controlled trial, Resveratrol supplementation improves inflammatory biomarkers in patients with nonalcoholic fatty liver disease, Consumption of a grape extract supplement containing resveratrol decreases oxidized LDL and ApoB in patients undergoing primary prevention of cardiovascular disease: A tripleblind, 6month followup, placebocontrolled, randomized trial, One-Year Consumption of a Grape Nutraceutical Containing Resveratrol Improves the Inflammatory and Fibrinolytic Status of Patients in Primary Prevention of Cardiovascular Disease, Age-Associated Changes In Oxidative Stress and NAD Metabolism In Human Tissue, Inhibition of Silencing and Accelerated Aging by Nicotinamide, a Putative Negative Regulator of Yeast Sir2 and Human SIRT1, Design and synthesis of compounds that extend yeast replicative lifespan, Sirtuin activators mimic caloric restriction and delay ageing in metazoans, Higher spermidine intake is linked to lower mortality: a prospective population-based study, The positive effect of spermidine in older adults suffering from dementia, The effect of spermidine on memory performance in older adults at risk for dementia: A randomized controlled trial, Efficacy of Berberine in Patients with Type 2 Diabetes, Metformin and berberine, two versatile drugs in treatment of common metabolic diseases, A ChIP-seq defined genome-wide map of vitamin D receptor binding: Associations with disease and evolution, Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES, Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease, The relationship between vitamin K and peripheral arterial disease, Lipoic acid: energy metabolism and redox regulation of transcription and cell signaling, Coenzyme Q10 and Statin-Induced Mitochondrial Dysfunction, Andrew Huberman Supplements Full List Deep Dive Into What & Why, David Sinclair Supplements List Deep Dive into What & Why (2023), Rhonda Patrick Supplements List Updated February 2023, Andrew Huberman Book Recommendations 25 He Recommends & Why, Andrew Huberman Diet and Routine What He Eats & Why, Rhonda Patrick Fish Oil Brand Choice & Protocol 2023 Update, $2.48/gram ($62 / 25g) - when using 10% off, $1.84/gram ($184/ 100g) - when buying 4 tubs, $1.86/gram ($85 / 45g) - when using 10% off, $2.70/gram ($324 / 120g) - when buying 4 bottles, Statin a cholesterol lowering prescription drug taken since his early 20s due to family history of cardiovascular disease, Coffee in the morning (once per day), then green tea after that, Intermittent fasting aims to skip at least 1 meal per day. An analysis that may be useful to your purchase decision was one done by Chromadex, who tested 22 popular NMN products to see how much NMN they contain. Many prescription drugs are toxic and dangerous, says Dr. Sinclair, who believes that supplements can also play an important role in preventing damage from free radicals and promoting health. For example with curcumin, whose absorption can be improved through micronization (for example Theracurmin). Professor David Sinclair is a Professor at Harvard University studying aging. In summary, current evidence for this issue is lacking, and as far as I can tell, David Sinclair is no longer taking any supplements to tackle potential methyl group depletion. It was a placebo-controlled, randomized, double blind, parallel-group trial. In this section we look at some of the more interesting studies: For example, an associative study of 829 participants over 15 years found that16Higher spermidine intake is linked to lower mortality: a prospective population-based study Willeit et al. In the studies mentioned above they use Berberine HCl (hydrochloride), which is commonly extracted from the Berberis Aristata plant. This is viable for David who exercises vigorously in the order of 1-2x per week, but for someone training often, this might be impractical. David Sinclair Supplements Regimen: Mornings NMN - 1 gram daily - mornings - in pill form swallowed with water Resveratrol - 1 gram daily - mornings - with yogurt Fisetin - 500mg daily - mornings - with yogurt It is also possible to buy spermidine in a pure form. Alcohol is a major carcinogen, says Dr. Sinclair, who believes that if you drink alcohol, you should limit yourself to one glass of wine per day. This was a 6-week randomized, double-blind, placebo-controlled, four-arm clinical trial including 48 young and middle-aged runners. Molecules that are discovered today will need years of testing before they can even come close to rival the amount of data and patient years accumulated by metformin. Dr. Sinclair (who is 50) personally skips a meal or two each day, but that is primarily due to his busy schedule as opposed to a conscious effort. There are some supplements that Dave Sinclair does not recommend either for safety reasons or because they can accelerate aging: David Sinclair runs one to two times per week at fairly high intensity on the Assault Fitness AirRunner. A similar study and result was found a year before also18The effect of spermidine on memory performance in older adults at risk for dementia: A randomized controlled trial Wirth et al. Is David Sinclair Vegetarian? Therefore, the aim of this clinical study was to investigate whether consumption of SRT501, a micronized resveratrol formulation designed by Sirtris, a GSK Company is safe and generates measurable and pharmacologically active levels of parent agent in the circulation and in the liver. David doesnt mention this part, but its good practice in yogurt making to avoid unwanted bacteria multiplying later on. showed that 250mg of NMN daily in 65+year old men raised their NAD levels and improved their muscle strength. He's the co-director of the Paul F. Glenn Center for the Biology of Aging and has been a member of our scientific advisory board here at InsideTracker since the early days of the company. Do your research on a quality resveratrol source. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications. I recently did an Instagram live with Dr David Sinclair, Harvard Medical Scientist, which was phenomenal and so interesting. Below we'll start by looking in detail on each of the supplements that David Sinclair takes. Denham managed to keep working into his 90s, dying at the respectable age of 98. Cool, isn't it? David Sinclair's Anti Aging Supplement List 2022. So a 10 mg serving of spermidine trihydrochloride will contain approximately 5 mg of pure spermidine. David clarified on the recent podcast with Rhonda Patrick that the NMN doesnt need to be taken with a fat source he specifically mentions taking his NMN in capsules, downed with a glass of water in the morning. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. During this period, the yogurt bacteria ferments the milk, turning the lactose sugars in the milk into lactic acid causing it to thicken and change in taste. Expand the section below to see a list of food products high in spermidine content: Beyond this list, theres spermidine in many more different foods. Davids NMN powder comes from excess product left over from lab experiments. (2004). This paper is a good resource, and is where the above info came from. Coenzyme Q10 supplements are commonly in the range of 100 to 200mg per capsule. I dont know if a study has compared NR to NMN to see, gram for gram, which raises NAD levels more in humans. Using these products for healthspan and lifespan benefits is new territory and needs further research. Then in 2022 he explains hes now taking 500mg of fisetin and quercetin daily, in the mornings, alongside his resveratrol and yogurt (see this section of episode #4 of his podcast). The consent submitted will only be used for data processing originating from this website. Dr. David Sinclair has found that we can control up to 80% of the aging process through lifestyle factors. Running 1-2 times per week. 500mg of quercetin daily in the morning with yogurt. However, the daily serving of the soft gels (2) is half that of the daily serving of the liquid (5 mL teaspoon). However, in mid 2021 he mentioned that he was experimenting with adding Fisetin and Quercetin (see this clip). He frequently uses a sauna in conjunction with a cold bath. Harriet Hall, M.D., reviewed his 2019 anti-aging book at Science-Based Medicine. However, more research is needed for how this would translate to younger or healthier people. No specific details are available at the moment. doesnt give health recommendations or endorse brands. For example you can have some whole milk, full fat yogurt, or some nuts. David takes it on an empty stomach in the morning, so mixes it with a bit of home made yogurt. how long does wegovy stay in system; sweeter high thc gummies; respiratory causes of finger clubbing. 14 of the 22 products tested were found to have less than 1% NMN in them. David Sinclair is not vegetarian. The problem of NAD+ is that if you were to take it (either as a pill or inject it), it is poorly absorbed by the cells. Currently the evidence around spermidine and longevity appears in its infancy. What Supplements Does David Sinclair Take? Eating a Healthy Diet. Methyl groups are primarily derived from nutrients in the diet, including; methionine (amino acid), folate (vitamin B9), choline, betaine, riboflavin (vitamin B2), pyridoxine (vitamin B6) and cobalamin (vitamin B12). He doesnt elaborate any further on specifics of why he takes Coenzyme Q10, but hes potentially referring research that suggests statins can reduce Coenzyme Q10 levels in blood26Coenzyme Q10 and Statin-Induced Mitochondrial Dysfunction Deichmann et al. David Sinclair recommends the following five tips to combat aging and live longer: Rely on senolytics. Dr. David Sinclair, Ph.D., A.O. Although Dr. Sinclair says there is no way of knowing for sure if 30 percent is the optimal caloric intake level, he also points out that there are now literally hundreds of experiments in animals showing lifespan extension by calorie restriction., RELATED READING: Dr. David Sinclairs Supplement List for Longevity, Theres a lot of evidence that exercise extends lifespan. Consuming Niacin derivatives (which includes NR and NMN) will require the body to use up methyl groups in order to later degrade and excrete them. Continue with Recommended Cookies. In common with metformin, it has the ability to: Berberine dosage in treating diabetes is not entirely dissimilar to Metformin. Is Carnivory Going to Kill Bitcoin Users? Fast intermittently. Perhaps Dr. Sinclair also had his family medical history in mind when he decided to incorporate aspirin into his daily routine. His diet consisted of a lot of plants, fish and shrimp (he rarely ate steak). Im absolutely against cigarettes, says Dr. Sinclair, who urges people to avoid smoking and all other tobacco products because they contain a potent toxin called formaldehyde, which is used in embalming fluid. Metformin is a prescription drug, and thus needs to be acquired through a doctors prescription, at least in most countries. By sheer serendipity, I stumbled upon David Sinclair (@davidasinclair) information theory of aging. I very occasionally send email updates about new content on the site. At 37m 20s of the podcast, David shares an anecdote about an early pioneer in the field of aging called Denham Harman. Oranges can be too ripe. 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