If you want to live a long life, it all starts with those five servings.. This precursor is a naturally occurring compound that is found in small amounts in fruits and vegetables such as broccoli, cucumber, avocado and edamame. 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. Every time you eat, you replenish the sugar, so its always half full-its about 50 percent full every day., RELATED READING: Dr. David Sinclairs NMN & Resveratrol Protocol, David believes that constant snacking is not the best way to prolong life expectancy. First well look at the sirtuin activator David takes; Resveratrol. 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. Eat the Rainbow To bolster cellular health and longevity, Sinclair says, choose fruits and vegetables with bright, vivid colors like the color of the rainbow. Studies have pointed to benefits such as: Whilst Davids resveratrol comes from excess product leftover from lab experiments, not all of us have this luxury! RELATED READING: Dr. Rhonda Patricks Fish Oil Protocol & Brand, Dr. Sinclair recommends that people who want to quit smoking should try natural nicotine replacement therapy instead of smoking, which actually increases craving. The first is third party testing on the purity of their NMN. This was all in an abundance of caution, rather than due to any new research that backed up the risk of methyl depletion. 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. Save my name, email, and website in this browser for the next time I comment. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. does david sinclair eat fruit. David takes it on an empty stomach in the morning, so mixes it with a bit of home made yogurt. Quercetin Quercetin is a flavonoid contained in many fruits and vegetables like grapes, apples, broccoli, and tomatoes. showed that 250mg of NMN daily in 65+year old men raised their NAD levels and improved their muscle strength. In terms of timing, he started resveratrol around 2004, and added NMN & Metformin in around 2017/2018. However, because this was a study based upon diets, evaluated through questionnaires, its possible that other factors were responsible for the health benefits. World renowned Harvard professor and anti-aging expert David Sinclair was recently on the Joe Rogan Podcast. 500mg of quercetin daily in the morning with yogurt. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. 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. (2010). He holds a PhD from the University of New South Wales (Sydney, Australia) and is a Full Professor at Harvard where is working since 1999. . David mentions taking Vitamin K2 daily on page 304 of his book Lifespan. Oranges can be too ripe. In a Reddit AMA (link) David was asked whether he would take Berberine if he didnt have access to Metformin. 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. Davids NMN powder comes from excess product left over from lab experiments. Since then, he has been the recipient of more than 25 prestigious honors and awards and in 2014 was named as one of TIME Magazine's 100 most influential people in the world. David doesn't give health recommendations or endorse brands, but he does share his personal supplementation. At 37m 20s of the podcast, David shares an anecdote about an early pioneer in the field of aging called Denham Harman. Based on multiple, recent interviews and his book, Dr. Sinclair's supplement and longevity drug stack likely looks as follows: Nicotinamide mononucleotide (NMN ): 1g per day, in the morning Resveratrol: 1g per day, in the morning Metformin: 800 mg, in the evening Vitamin D3: ideally 4,000 to 5,000 IU per day Specifically, they cause the cell to think its in a nutrient restricted state, and it turns on pathways typically reserved for times of scarcity. Then we went on to look at all the additional supplements David Sinclair discusses taking. 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). Over the counter supplements arent regulated to the same extent, and as such, it makes sense to go with a reputable brand. They found that brown resveratrol no longer works correctly. I think the best way to quit smoking is not to start, says Dr. Sinclair, who believes people should make an effort to stop smoking because cigarette smoke remains in the body for a long time after you finish your last cigarette and can cause cancer even if it has been years since you lit up. David mentions in his interview with Rhonda Patrick a few nuances around the storage of resveratrol: David takes his resveratrol in the morning, mixed into a spoon of homemade yogurt (using the Bravo starter culture), in order to increase its bio-availability. His current work; David discusses the role of NAD in the aging process, sirtuins, resveratrol, & more. To get metformin, you would need a prescription from your doctor. Examples of brands include: Quercetin is typically sold in capsules, which can be taken with food/fat sources, or emptied into yogurt. 1 gram of nmn with water or under tongue in the morning. The first thing to note is that we should be looking for trans-resveratrol, not cis-resveratrol. Specifically called spermidine trihydrochloride (spermidine 3HCL), with the hydrochloride (HCL) attachment stabilizing it for transport and storage. Lifespan: Why We Ageand Why We Don't Have To. David Andrew Sinclair (born 1969 in Australia) is a biologist and professor of genetics. David said on Reddit that he knows the resveratrol better, and thats why he uses it: We talked above about the sirtuin activator Resveratrol, now lets talk about NMN, which helps provides the fuel for the sirtuins to work. The professor's name is David Sinclair, award-winning scientist and author of the new book Lifespan: . Between his book, podcast, a podcast with Dave Asprey (from 19m 10s) and Twitter, he mentions taking: To read more about these compounds and why David takes them, click to expand the boxes below: On page 304 of his Davids book Lifespan, he mentions taking vitamin D3 daily. 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). Their study found that levels of resveratrol in the blood were 3.6x greater when using the micronized formulation, and other markers they were comparing also improved. The immediate metabolism of fructose does not impact insulin levels. Whilst SpermidineLIFE is composed of a standardized wheat germ extract, which itself contains spermidine. He believes that vast sums of money spent on life extension research would be better used for other purposes. Then in this study they took 850mg of Metformin 3x per day. (2004). You can pick up his book Lifespan: Why We Age and Why We Dont Have To on Amazon. It is derived from a plant called the French Lilac. Dr. David Sinclair is co-founder of several biotechnology companies (Sirtris Pharmaceuticals, Genocea Biosciences, OvaScience, CohBar, MetroBiotech, ArcBio, Liberty Biosecurity) and is on the boards of several others (most notably Shaklee). For similar reasons he also skips resveratrol on exercise days (source: see last paragraph of section 1 Get Moving on Davids blog post). In this paper they were doing clinical tests on a formulation of resveratrol they call SRT501. For foods rich in these, see table 1 in this research paper. 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). (2011). He explains that this small daily dose may reduce inflammation, leading to reduced risks of chronic disease in the long run. Resveratrol is thought to act as a caloric restriction mimetic, which activates beneficial cellular pathways. He holds a PhD from the University of New South Wales (Sydney, Australia) and is a Full Professor at Harvard where is working since 1999. This was a 10-week, randomized, placebo-controlled, double-blind trial, in which they took 250mg per day. Dr. David Sinclair, Ph.D., A.O. At which point it would come down to a decision whether the benefits of metformin/resveratrol outweigh the (potential) small impact on recovery. However, on the latest interview with Joe Rogan, they discussed a 2018 paper which showed metformin inhibits mitochondrial adaptations to aerobic exercise training. As mentioned above, if NMN gets wet, or gets moisture in the bottle, its only a short time before its degrading. 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). 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. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. 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. You can probably extend the life of mice by doing wheel running, but its not for another ten years-its maybe 5 percent longer., Dr. Sinclair should know, he conducted many of the first studies showing the health benefits of caloric restriction in yeast and its effects on human cells growing in lab dishes; later, these experiments led to clinical trials in humans. If youre interested in trying out Inside Tracker, you can get 25% of your test with this discount code. His balanced meals contain eating many veggies and fruit daily, while he is not eating meat. This paper is a good resource, and is where the above info came from. Know your aging rate. Calorie restriction, can reverse the decline of NAD+. 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. 2021 (June) NMN was found to increase muscle insulin sensitivity, insulin signaling, and remodeling in overweight women with prediabetes. We've sent you an email - please open it and click confirm to receive email updates. Examples of brands include: David explained that he is currently experimenting with taking 1 gram of spermidine each morning. You really want to avoid moisture (water) mixing with the resveratrol, as this will rapidly decrease its shelf life. My biggest regret is that gerontologists have been focusing so much money on a very, very few approaches to anti-aging research, says Dr. Sinclair, who urges people to explore lifestyle choices that have been proven effective in prolonging life. Decreasing the particle size of such chemicals can improve their rate of dissolution and thus their absorption. If you pop resveratrol into an Amazon search, youll find a host of different options, many of (potentially) dubious quality. Whilst vitamin K1 is prioritized for use in the liver, vitamin K2 appears to be prioritized for use in the periphery, which will support calcium transport24The relationship between vitamin K and peripheral arterial disease Vissers et al. In this post, you will get all Dr. David Sinclair' anti-aging tips so that you can slow down your own aging. Initially (circa 2019) David mentioned taking a supplement called betaine, also known as trimethylglycine. In his podcast interview with Dave Asprey (link), David mentions taking alpha lipoic acid. Two to three times per week he does resistance training and boxes. They didnt find any safety concerns or negative health biomarkers. Please note that where I link to products, some of these links are affiliate links. Dr. Sinclair urges people to avoid alcohol as much as possible because of its link to cancer. This is not always easy to come by as it depends from doctor to doctor to make the final call. The anti-aging doctor keeps it simple when it comes to longevity supplements. In the book he goes in great detail on how we can slow down, or even reverse, aging. 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. Not to be confused alpha linolenic acid (ALA) which is a source of omega-3 fatty acids, often found in seeds. very . 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. Here are the 5 habits: 1. Spermidine trihydrochloride contains approximately 57% spermidine free base (pure spermidine). (2016). Its worth noting the study used NR, not NMN. David discussed this in his podcast with Paul Saladino (see 44mins mark), acknowledging that Niacin derivates (including NR/NMN) require methylation for excretion, but asserting that at this stage the idea of methyl depletion is anecdotal, and not something that has been shown in any NR/NMN studies. 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. 1. More recently hes experimenting with a vegetarian diet, Eats as little sugar, bread or pasta as possible. However, more research is needed for how this would translate to younger or healthier people. 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. You can see this on their site if you scroll to ingredients. The core yogurt making process is combining yogurt bacteria with milk, and keeping the liquid at around 115F for 5-10 hours (often overnight). Typically Metformin is taken daily both by diabetics, and by people using it for healthspan extension. 2. 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. Metformin is actually a relatively old drug, first discussed in medical literature in 1922, and studied in humans in the 1950s. Nevertheless, he limits his red meat consumption because it contains Trimethylamine N-oxide which is associated with an increased risk of heart disease. He also confirms that Polygonum cuspidatum (Japanese Knotweed) is a good source for the resveratrol. (2019). 1 gram of spermidine in the morning. 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. But like most edible products, cooling it does slow down the degradation that occurs over time. Sinclair eats just once per day, at dinnertime. He also said that he - and his 81-year-old father - eat one major meal a day. When Sinclair fed resveratrol to yeast cells, lab worms and fruit flies, they lived longer. 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. Looking at the data online around stabilized NR, I found: What I gather from that, is that NR in its chloride form is stabilized. Alternatives to the oven are 1) Wrap your container in a blanket and place it in a warm part of your house. For example you can have some whole milk, full fat yogurt, or some nuts. 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