As you may or may not know, Dr David Sinclair released a fantastic book in 2019 called “Lifespan: Why We Age And Why We Don’t Have To”The book is definitely worth reading, so make sure you do. Here are some of the key lessons from the book:EAT PLANTS“There’s a set of longevity genes that are helpful when you don’t have a lot of meat,” Dr. Sinclair explains.
For example, a longevity pathway called MTOR is sensitive to the number of amino acids that come into the body. In particular, to some of the branched-chain amino acids that are more abundant in animal products.“What’s good about having low levels of branched-chain amino acids is, first of all, you’ll probably be less hungry.
But second of all, you’ll turn on those MTOR defensive pathways that, at least in the lab, extends lifespan of animals quite dramatically—even late in life when it’s applied.”Plants have another resiliency benefit. “They make molecules that turn on their own defenses,” he shares
.“We have a theory called xenohormesis and that’s the idea that stressed plants make molecules that help them, but also when we eat those plants we turn on our defenses.” In following this theory, eating stressed plants that have been exposed to a lot of sun before harvest can help activate our body’s natural defenses.
WHAT DOESN’T KILL YOU MAKES YOU STRONGER
Modern living is very comfortable, but a little discomfort can actually encourage greater longevity.“We’ve realized that all life on the planet does better when it thinks we’re under threat of survival, or perceived adversity,” Dr. Sinclair shares. “In our lab, we call it hormesis. It’s the scientific term for ‘whatever doesn’t kill you, makes you stronger—and live longer.’
What it essentially means is that we have these in-built protective systems, longevity genes, and they are only activated when we’re hungry, or exercising, or doing something that tricks our bodies into thinking times will be tough.”In his personal routine, Dr. Sinclair exercises regularly and tries to skip one meal a day.
IT’S ABOUT LIVING BETTER
Dr S said: “One misconception is that research like mine will keep people in nursing homes for longer because they imagine what it’s like to be ninety. But what we’re talking about is actually keeping people younger for longer so they will not have to go into nursing homes. People aren’t scared of getting old. They’re scared of losing their health, and their humanity.”
WE HAVE MORE CONTROL THAN WE THINK
80% of aging is down to your habits. Consider, for instance, that life expectancy in the US has increased by almost twenty years just in the last fifty years. Our genes haven’t changed, but our lifestyles and environments have. Indeed, advances in modern medicine have come a long way in eradicating deaths from diseases. Dr. Sinclair’s lab works on how we can improve longevity even after you remove diseases from the equation.
IT’S NEVER TOO LATE
The best time to start implementing anti-aging tactics is right now, no matter your age. Of course, the earlier you can start, the better. However, “It’s never really too late,” Dr. Sinclair reassures us. A prime example? His father.“My father has been implementing changes and he’s now 80,” he shares. “He has small meals, he focuses on plants, he eats dark, green, leafy vegetables and isn’t looking back at all.”
Even at his advanced age, his father is as physically fit as someone in their 20s or 30s.“If we can eat the right things, and move a little bit, that’s already a big change in people’s lives. It’s all those simple things that we need to start with, and then add the science on top of that. That’s why I’m optimistic that it’s doable. The only thing that’s holding us back is the will to do it.”
So what is Dr Sinclair’s regime?Firstly, he’s not a Doctor, so he doesn’t recommend anything. Many people follow his protocols anyway.As above, he tries to reduce animal protein where possible. Plenty of vegetables, minimal sugar. He skips breakfast each day and lunch if he can manage it. IMO, the smaller your eating window each day, the better.
One of David’s catchphrases is “eat less” referring to the number of studies showing caloric restriction extends life in multiple animals.He exercises a few times per week and tries to ensure to include HIIT. Google HIIT if you are unsure. The key is to push yourself and really stress your body, without causing injury of course.David tries to get enough sleep, not over-stress and sometimes meditates.
David’s Supplement RegimenOne gram of NMNNicotinamide mononucleotide is the precursor to NAD+ and the most exciting molecule in the fight against aging.
Dr Sinclair takes one gram per day with his morning coffee. For the science behind it, I advise you to start here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6342515/
Unfortunately, it is a white powder that is expensive, which attracts lots of unethical sellers. A group called Increase Healthspan test products like NMN for purity, and will share their results with you if you email them at email@example.com
Dr Sinclair does not endorse any brand of supplements, so we keep brand names off the group, but I have compiled a few tips for you to look out for when choosing a supplier.
- Address – is it a real address or is it a virtual office? This is a great indicator of whether they are genuine. Google the address and you will find most of these sham companies registered at virtual offices, or an accountants address. Virtual offices are where an office block rents out their address to a business to make it look legitimate, when that business isn’t actually based there, they just have their mail forwarded to their house for a small fee.
- Platform – Amazon used to have one good NMN supplier, but they left the platform due to not being able to compete on price with the sellers selling substandard product. My advice is don’t buy from Amazon, it’s a very bad move. Find a reliable brand and buy direct through their site.
- What else do they sell? In the past the “rogue traders” have sold snake oil supplements as well as dodgy NMN. Recently I’ve seen some of them upselling masks on their site This just shows they are not serious about the potential of NMN and are just trying to sell whatever you will buy.
- Salesy words – Are they using words like “enteric coated” or “sustained release” to try and make you think theirs is better than everyone else’s? Dr Sinclair doesn’t take sustained release NMN and there are good reasons why! Other words that tend to be associated with scammers are “Mega”, “Super”, “Extra Strength” etc, all of which mean nothing and are designed to fool you into thinking their product is better.
- Administration – Some companies attempt to pull the wool over your eyes by suggesting placing the powder under your tongue will be better than swallowing it. Again, Dr Sinclair does not recommend this! It also means nothing when the product is branded “sublingual” – NMN is a molecule so NMN powder and sublingual NMN powder are exactly the same. Marketing tactics that you should be wary of.
- Reviews – Many sellers use anonymised reviews because they will have an automated plugin (something that adds a feature to your website) for their online shop that creates fake positive reviews to trick you into thinking two things. Firstly, that they have lots of customers. Secondly, that they have happy customers. Often neither are true!
- FOMO – The fakers will try and make you think you’re missing out by running another plugin, this time one that says “20 minutes ago John in London purchased 10 bottles of NMN” and every few minutes it will pop up again “Laura in Delhi purchased 3 bottles”. It is set up to force you to buy because you think everyone else is doing the same. No legitimate company does this.
- FOMO2 – The false timer. This is where they will say “10% off for the next 5 minutes” or “This will be gone before the end of today, buy it now”. If you’re ever unsure, just go back the next day and you’ll see the very same “once only” deal. Or a slightly altered version of it. This is false scarcity, to try and make you believe you need to buy quick or miss out altogether.
- Serving/Dosage – Some sellers will try to say “30 capsules for only $XXX” but on closer inspection each capsule only has 100mg of NMN, meaning you’d need to take 10 per day to follow David Sinclair’s path. Some tablets I’ve seen were just 50mg each!
- Magic Potions – Some are now turning to NMN Elixirs to try and take your money. NMN Coffee, NMN gel, NMN spray… all it means is there is no reasonable way to test for NMN content. Gimmicks!
- Purity testing – This is another minefield. Make sure that they have their purity certificate on show. Don’t accept “available on request” as there will be a reason it is not on show. Make sure it is from a reputable laboratory. Call the laboratory and make sure the certificate isn’t doctored. Make sure it is within the last 6 months. Even then, it still isn’t guaranteed that your product is what it says it is. My advice is to email Increase Healthspan (firstname.lastname@example.org) and ask them for the actual purity results.
If anyone has any queries or wants to pick my brains, you can private message me on Facebook any time.One gram of trans-resveratrolResveratrol was Dr Sinclairs discovery (the longevity powers it has) over fifteen years ago. It has since become a staple supplement for all those that want to live longer. Supply can be fraught with con merchants once again, so ensure you have trans-resveratrol, which is a white powder (not brown!), and I am advised you should avoid brands using terms like “Grape Extract” and “Red Wine Blend”, basically anything other than resveratrol!
Also, it should be pure resveratrol (not 10%, 50% etc)
One gram of metformin
Metformin is a prescription drug (in most countries) for diabetics. Dr Sinclair believes it has the power to activate the AMPK pathway (that’s a good thing). If your Doctor won’t prescribe it for you there are some online retailers that might. I can’t access it in the UK so I take a natural alternative instead.
81 mg of aspirin
Aspirin started life as a pain killer and anti-inflammatory but has been found to help prevent certain cancers. It is used to prevent strokes and aid stroke recovery, treat hypertension and prevent heart attacks and thrombosis. Some recent research shows that aspirin could be used to treat Alzheimer’s disease and cataracts.
Unsure exactly how much he takes, but the general feeling online is one gram of TMG for each gram of NMN. Trimethylglycine is used as a methyl donor and may be necessary when consuming large amounts of NMN.
Quercetin (relatively new)
Known to reduce allergies and boost the immune system, Quercetin is a plant flavonol that has antioxidant and anti-inflammatory effects that may help kill cancer cells, control blood sugar, and prevent heart disease. I know lots of people that are already taking Quercetin and enjoying its benefits!
Fisetin (relatively new)Unsure on the amount but this is another very promising molecule! Lots of exciting studies around Fisetin and it shows a great potential as another polyphenol. Abundant in strawberries (not enough to skip supplementing!) and present in a few other foods, fisetin looks to have beneficial antioxidant, anti-inflammatory, antitumor, neuroprotective and anti-aging biological activities
.Vitamin D3 and K2
These are commonly taken together and are really inexpensive. “Vitamins D and K are both fat-soluble vitamins and play a central role in calcium metabolism. Vitamin D promotes the production of vitamin K-dependent proteins, which require vitamin K for carboxylation in order to function properly.”
Stolen from this study… https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
Branch chain amino acids – reduce lifespan
Pterostilbene – David has confirmed he does not take it
Rapamycin – may have safety issues
NAD – too big for your body to absorb, so it is useless to supplement with
Testing Your Biological Age
The only way to tell if you are slowing or reversing your age is to test your biological age. This is done through something called an epigenetic clock, or the Horvath clock. This is named after Steve Horvath who is attributed with discovering it. Full disclosure here, David Sinclair has investments in a biological age clock company called Inside Tracker.
UPDATE: Inside Tracker having issues with their testing at the moment, maybe better to look elsewhere.I was working on a huge post about biological age testing, but after a lot of research it turns out that the formula is relatively simple. The more epigenetic markers = the more accurate the test. They range from $200 up to $2000, so choose wisely! Again, you can direct message me if you have any questions.
- EAT IN A SMALL TIME WINDOW
- EXERCISE HARD
- HIGH QUALITY SUPPLEMENTATION
- MEASURE YOUR PROGRESS
If you think I’ve missed something, or would like me to add something, or have any questions, please send me a direct message via Facebook. Thank you Dr Sinclair fans!