For example, he shared on Facebook (link) when his Inside Tracker results showed his vitamin B12 supplementation was causing his B12 levels to get too high. David Sinclair recommends the following five tips to combat aging and live longer: Rely on senolytics. 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. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. As alternative, you can substitute it with berberine which you can easily find on Amazon. Specifically called spermidine trihydrochloride (spermidine 3HCL), with the hydrochloride (HCL) attachment stabilizing it for transport and storage. Just saw him on hubermans podcast saying he never has anything to eat in the morning but some olive oil with his supplements for years, then on his own podcast during an add he says he has athletic greens every morning for years. Sinclair and I were supposed to be at the gym at 5 p.m. to meet up with his 12-year-old son, Ben, and his about-to-be-80-year-old father. This emulates the method David uses to take his NMN; in capsules swallowed with a glass of water. In a tweet thread by their chief scientific adviser Charles Brenner, he explains that Chromadex took the potential risk of NR depleting methyl groups seriously. For more discussion on lifestyle modifications (intermittent fasting, foods to eat, optimizing sleep) see my post on, For the supplements Stanford Neuroscientist Andrew Huberman takes, see. (2010). "When you eat is perhaps more important than what you eat," he said, referring to animal studies. Both compounds can induce gastrointestinal distress, so its common to start off on lower dosages, and gradually increase to the desired amount. Publikasi oleh pada 28 April 2022. Whole fruits are packed with nutrients such as. Initially (circa 2019) David mentioned taking a supplement called betaine, also known as trimethylglycine. Sinclair doesn't go into great detail about what to eat, but does touch on some key points: Eat less meat, eat more plants. David mentions this at 1:17:54 of his Ben Greenfield interview, noting that 50% purity can even give diarrhea, because theres other stuff that comes along with the molecule. Besides supplementing with groundbreaking anti-aging drugs such as NMNand resveratrol, David follows a strict diet and exercise routine. The less time you will spend with disease symptoms. 1 gram of nmn with water or under tongue in the morning. In the latest news, Sinclair . Keeping it in the fridge, especially once opened, may result in moisture accruing within the container. Interestingly, when older mice were fed NMN, they had the same NAD+ levels of younger mice. Each group consisted of ten male participants and two female participants. Roughly 84 million . They do taste good. Here the list and dosage of anti-aging supplements that David Sinclair takes (from the Joe Rogan podcast): He has been taking resveratrol for 12 years while NMN and metformin for about 3. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. He takes a couple of Bravo yogurt starter culture sachets, Combines them with whole milk in a mason jar, Puts the jar in the oven over night on a low heat (~95F), Next morning he takes it out, and its ready to be chilled and eaten. More on that below. For example you can have some whole milk, full fat yogurt, or some nuts. Darius Behi says: March 29, 2021 at 10:03 pm. Just like antioxidants in blackberries, oranges also get a boost in the ripening stage, as they produce more vitamin C. 'It is not clear why it happens, but vitamin C can . Niagen works out approximately $4.44/gram, and NMN starts as low as around $1.80 per gram. For example with curcumin, whose absorption can be improved through micronization (for example Theracurmin). Save my name, email, and website in this browser for the next time I comment. (2018) | The American Journal of Clinical Nutrition: The difference in mortality risk between the top and bottom third of spermidine intakes was similar to that associated with a 5.7 year younger age (95% CI: 3.6, 8.1 y).. Then similarly a more recent European Food Safety Authority document discusses stability (, Lower blood glucose, triglycerides and fasting insulin in patients with type 2 diabetes, Activate the AMPK pathway which, among other things, increases cellular cleanup (autophagy), David is a longevity researcher who is certainly aging gracefully. Given that his focus is on tackling aging and he appears to exemplify this work its natural to ask whats his secret? At 37m 20s of the podcast, David shares an anecdote about an early pioneer in the field of aging called Denham Harman. Dried fruit essentially concentrates the calories and sugar into smaller packets, making it easier to consume excess calories. Do your research on a quality resveratrol source. However with spermidine, it is possible to get large amounts from day to day foods. David Sinclair, Ph.D. is a professor of genetics at Harvard Medical School. The professor's name is David Sinclair, award-winning scientist and author of the new book Lifespan: . He did not say others should eat what he eats, he just answered the question "what do you eat?". He exercises in order to stay healthy and mentally sharp, rather than to be muscular, He doesnt smoke, avoids microwaved plastic, excessive sun exposure, X-rays, and CT scans, Aims to keep his BMI in the optimal range for healthspan, which for him he says is 23 to 25, Tries to stay on the cool side during the day, and at night when sleeping, Reduced inflammation and oxidative stress in healthy people, Improvements in memory tasks for obese, but otherwise healthy 50-75 year olds, Improvements in metabolic and cardiovascular markers, in people with obesity. (David Sinclair, the Harvard scientist who discovered resveratrol, eventually sold his company for 750 million dollars.) The anti-aging doctor keeps it simple when it comes to longevity supplements. David Sinclair @davidasinclair 3/ (d) reduction of fresh and processed red meat to less than once weekly; (e) consumption of >3-4 portions of legumes / pulses per week; (f) daily consumption of >2-3 portions fruit; (g) cakes & desserts consumed no more than once a week. Its relatively scarce in foods, and so we rely on sunlight for producing adequate quantities. This could lead to increased cardiovascular risk as a result23Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease van den Heuvel et al. seeking to cure the disease Sinclair has been skipping breakfast since he was a teenager (though he does take a couple of spoons of yogurt in the morning to make sure his supplements are absorbed). Thats a wordy quote from the paper, but in essence, they were testing a micronized resveratrol formulation against a non-micronized version. Dr. David A. Sinclair is a famous author, professor, and scientist of international repute known for his research on aging and its control in the body with natural ingredients, which the scientific community has widely recognized. Metformin (prescription medication) - 1g a day - 0.5 grams in the morning & 0.5 grams at night - except on days when exercising. 2021 (July) NMN was found to enhance aerobic capacity in amateur runners. In a Reddit AMA (link) David was asked whether he would take Berberine if he didnt have access to Metformin. Removing the need to use fresh starter sachets again . At 80 he has no memory issues, no aches, no pains, no depression. David mentions taking Vitamin K2 daily on page 304 of his book Lifespan. In this paper they were doing clinical tests on a formulation of resveratrol they call SRT501. There has been some concern in the field that consuming NR or NMN could decrease the bodys methyl groups and lead to health problems. Its a positive indicator if they can provide both. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. This may be the case with NR too (because it applies to many supplements), but when David explained this he was explicitly talking about NMN. Oranges can be too ripe. Its worth noting the study used NR, not NMN. No specific details are available at the moment. Use cold/hot therapy. Ive covered the results of this study in this post. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. They found that brown resveratrol no longer works correctly. 1 gram of spermidine in the morning. (2016). Resulting in him removing B12 from his supplements. By sheer serendipity, I stumbled upon David Sinclair (@davidasinclair) information theory of aging. They measured strength via a 30-second chair stand test, walking speed, and grip strength measurements. Of course you dont need to make your own yogurt, a store bought version will work adequately. 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. When you do this for a few weeks, your liver will start generating glucose from your liver (gluconeogensis). Whilst David didnt mention which form he takes it in, the composition of the oil is the same for both. "The overall effect of the 10-week period without dietary fruits and . Dr. Sinclair takes 1 gram of resveratrol in the morning mixed in yogurt. David doesnt mention this part, but its good practice in yogurt making to avoid unwanted bacteria multiplying later on. In Davids interview with Rhonda Patrick, he discussed details around storage, saying: Since David explained this Ive come to learn that Nicotinamide Riboside, when it its chloride form; Nicotinamide Riboside Chloride (as sold by Niagen), is in a stabilized form. Characterized by eating more healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and less unhealthy foods like red and processed meats, sugar . | 2012 | PLoS ONE Journal. After taking the B12/Folate supplement for a few months, in February 2020 David got some blood tests done, and found his B12 levels were double the recommended maximum so he stopped taking it (source: Davids Facebook post). Both resveratrol and pterostilbene are classed as natural occurring pstilbenoid compounds. You really want to avoid moisture (water) mixing with the resveratrol, as this will rapidly decrease its shelf life. Sinclair eats just once per day, at dinnertime. Harriet Hall, M.D., reviewed his 2019 anti-aging book at Science-Based Medicine. So a 10 mg serving of spermidine trihydrochloride will contain approximately 5 mg of pure spermidine. I limit calories greatly, but I do exercise every day, he says., RELATED READING: Dr. Peter Attias Supplement List, Biohacking Toolkit, & Diet, We all have a certain percentage of fat in our body, and we also have some sugar thats stored in the liver. David A. Sinclair A.O., Ph.D. . Dr. David Sinclair has found that we can control up to 80% of the aging process through lifestyle factors. For those with gluten intolerance, taking it in a pure form may be more ideal, as wheat germ contains small amounts of gluten. ), which can be a bit confusing, so Ill try to summarize them: Its perhaps worth noting, if you heard David on Joe Rogan in June 2021 (link), he mentioned working on a product to track the epigenetic clock (based on the work of Steve Horvath). Check it out on Amazon. Dr. Rhonda Patricks Fish Oil Protocol & Brand, Rhonda Patrick Sulforaphane Guide: Broccoli Sprouts, Dosage, & Supplements, Dwayne The Rock Johnsons Workout Plan & Diet, Andrew Hubermans Testosterone Supplements, Joe Rogans CBD Product List Brands & Dosages. If there was a shortage of methyl groups, they would have expected to homocysteine levels rise. Continue with Recommended Cookies. Fast intermittently. David discusses the role of NAD in the aging process, sirtuins, resveratrol, & more. (2019) Wiener klinische Wochenschrift. In the book he goes in great detail on how we can slow down, or even reverse, aging. His studies showed that without fat, resveratrol absorption was 5x lower. The article by Peter Attia was promoted with particular zeal by David Sinclair, a Harvard professor and fellow biohacker. Like Attia, Sinclair has his own checkered history of promoting wildly unsupported hypotheses. Dont microwave in Styrofoam or plastic, says Dr. Sinclair, who urges people to stop using plastic containers when cooking and instead use glass, which doesnt contain harmful chemicals. However, he doesnt fully subscribe to the belief that calorie restriction can dramatically prolong human longevity. 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. They found a noticeable benefit in the subjects with cognitive impairment which is great news for those in that demographic. In this episode, Dr. David Sinclair and co-host Matthew LaPlante discuss how frequently we should eat, what food we should avoid, and what food we should pursue. I very occasionally send email updates about new content on the site. Whilst David doesnt mention in the book what brand he uses, or how much he takes, he mentions in the podcast with Dave Asprey (link) that he takes at least 2,000iu per day. "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. It isnt (yet) considered a drug that can help improve healthspan or lifespan, and so you may need to find a forward thinking doctor if you want it prescribed for general health. David is a Ph.D., A.O. He is an officer of the Order of Australia (AO).. Sinclair has appeared in Time magazine, The New York Times, The . Specifically, they cause the cell to think its in a nutrient restricted state, and it turns on pathways typically reserved for times of scarcity. 14 of the 22 products tested were found to have less than 1% NMN in them. People think that cigarettes are safe-cigarettes kill half a million Americans every year, says Dr. Sinclair, who believes the health consequences from smoking are so severe that many people have been driven to drug abuse. Theres an evolutionary theory that the reason we like the heat is that it simulates our African origins, where everything was hot and tropical, says Dr. Sinclair. When David visited his family, they let him into a secret Denham had been taking alpha lipoic acid for most of his life, primarily thinking it was an antioxidant. Every time people take a drink, they raise their risk of breast cancer and another cancers-its just not worth it, says Dr. Sinclair, who points out that there is strong evidence that alcohol can cause tumors in the mouth and throat. The second is contaminant testing, for things such as heavy metals. They used homocysteine levels as a proxy for methylation disturbance, and found no change to homocysteine in any of the dosage groups, including up to 1,000mg (see this image). However, when we look at the company hes invested in, Longevity Labs, whos first product is a spermidine supplement under the brand SpermidineLIFE. For similar reasons he also skips resveratrol on exercise days (source: see last paragraph of section 1 Get Moving on Davids blog post). One benefit of Metformin being a prescription drug is that the manufacturing process is tightly scrutinized. If youre not getting much sunlight, then it can be necessary to supplement. David has his own supply in his lab that he takes, but fortunately you can pick up NMN and Resveratrol on the Renue By Science website. He didnt however mention the dose that he takes. Reply. We're proud to have him on our team as the Chairman of the InsideTracker Scientific Advisory Board. However for most people, the product isnt intended to sit on the shelf for a long time, and thus it will be consumed before the degradation becomes a problem. Helping him to understand what is, and isnt working, in terms of his diet, exercise and supplementation. 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. . Examples of wheat germ derived spermidine brands: Examples of spermidine trihydrochloride brands: With resveratrol and NMN, for example, the only way to consume them in large quantities, is via supplementation. He has also been recognized by TIME magazine as one of the top 100 most influential people globally and is an Adjunct Professor of genetics at Harvard Medical School. 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. Not to be confused alpha linolenic acid (ALA) which is a source of omega-3 fatty acids, often found in seeds. Mark Mattson, a professor of Neuroscience at John Hopkins University, gave a speech at TEDxJohnHopkinsUniversity talking about the extensive benefits of fasting for your brain and body. He hasnt mentioned replacing it with anything since. When David published his book Lifespan in 2019 he was only taking resveratrol with his yogurt in the morning. David Andrew Sinclair AO (born June 26, 1969) is an Australian biologist and academic known for his research on aging and epigenetics.Sinclair is a professor of genetics at Harvard Medical School and is the co-director of its Paul F. Glenn Center for Biology of Aging Research. If you pop resveratrol into an Amazon search, youll find a host of different options, many of (potentially) dubious quality. Berberine is interesting to many people because it has similar properties to metformin, but it doesnt require a doctors prescription. If you have found Dr. David Sinclair' tips valuable, you will just devour his book: "Lifespan: Why We Ageand Why We Don't Have To". You want to avoid the oven getting too hot, and then killing all the bacteria! In common with metformin, it has the ability to: Berberine dosage in treating diabetes is not entirely dissimilar to Metformin. The secret, Sinclair says, is something he calls "health span." In his podcast interview with Dave Asprey (link), David mentions taking alpha lipoic acid. David Sinclair's Anti Aging Supplement List 2022. Dr David Sinclair is the co-founder of several biotechnology companies (Life Biosciences, Sirtris, Genocea, Cohbar, MetroBiotech, ArcBio, Liberty Biosecurity) and is on the boards of several. In the studies mentioned above they use Berberine HCl (hydrochloride), which is commonly extracted from the Berberis Aristata plant. We see that the daily dose of 1 gram (800 mg) of wheat germ, actually only contains 1 milligram (mg) of spermidine. You can imagine, though, that it's not sustainable as a long term solution not only because you'd be constantly hungry but also because you'd be malnourished. David Sinclair is a PhD professor and researcher at Harvard. You can read up on David Sinclairs Supplement Regime here. Examples of generally reputable brands include: Whilst David generally tries to get all the vitamins and minerals he needs from his diet, he does still take some vitamins daily. His research focuses on epigenetic changes during aging, and the sirtuin-NAD metabolism, including NAD-boosters like NMN . 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. Important Disclaimer: The information contained on Naturally Strong is intended for informational and educational purposes only. However, there isnt yet research on optimal dosage for someone with already healthy blood glucose levels. He is doing intermittent fasting, 16 hours of fasting with 8 hours of eating. Other Ways To Tackle Aging 2. However it should also be possible to take it with a meal containing fat. The reason isn't exactly known, but thinking evolutionarily, eating stressed plants (i.e., fruit that just made it through a massive drought) allowed our body to sense when the food . Two to three times per week he does resistance training and boxes. Decreasing the particle size of such chemicals can improve their rate of dissolution and thus their absorption. Davids NMN powder comes from excess product left over from lab experiments. Eat more plants and drink red wine "There's a set of longevity genes that are helpful when you don't have a lot of meat," Dr. Sinclair explains. 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