David Sinclair gained a lot of popularity with his recent appearance on the Joe Rogan Experience, especially as he discussed such a poignant topic as life extension.
But is anti-aging something we can consider?
Can we fight death?
Not exactly. We can fight the negative effects of aging; we can look younger, and feel better for longer periods of time.
That’s David’s promise.
David is a Ph.D., A.O. professor in the Department of Genetics and co-Director of the Paul F. Glenn Center for the Biology of Aging at Harvard Medical School, David A. Sinclair is a pretty busy man, considering he’s also cofounded seven biotech companies, plus he’s the co-chief editor of the Journal Aging.
In the latest news, Sinclair, along with other European and US researchers has established the Academy for Health and Lifespan Research.
And, although he’s 50 years old, his biological age is 31.
His antiaging research, his energy, and his focus, plus his appearance could convince anyone that what he’s saying is legit.
However, remember to consult your GP before trying anything because all these products may interfere with pre-existing conditions.
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What is Dr. David Sinclair is Takin to Prevent Aging?
David Sinclair’s 1 gram of NMN and 0.5 g of resveratrol in the morning is mixed with yogurt; Studies showed that resveratrol absorption was 5 times lower if without fat. He doesn’t mention a specific brand David takes the products below. He does take the resveratrol leftover from clinical trials. He prescribed some of these molecules to his mom and dad too, and even his family dogs!
Below are 3 longevity supplements David takes: Metformin, NMN, and Resveratrol, and more…
NAD helps your body make more energy. When you age, your cells make more NAD.
So not only do you feel more tired, your cells can’t function properly because they don’t have the energy they need.
That’s why David advocates supplementing with NMN to increase your NAD levels, even though there’s no scientific consensus on this either.
David mixes his NMN into yogurt, so you need to find a powdered version.
Alive By Nature NMN Sublingual Powder is one of the best NMN powders on the market. It’s 100% natural and vegan, with over 99% purity, no GMOs, and no gluten.
It works better if you place it under your tongue, though. The belief is that way the NMN can enter your bloodstream immediately, bypassing the liver, although this approach isn’t fully researched yet.
The only downside is that quality NMN like this one is quite expensive, especially if you want to take 1g/ daily like Dr. Sinclair.
Remember how everyone used to be hyped about red wine? That’s because of all the resveratrol found in the grape peel.
It was assumed that because grapes have this anti-aging substance in their peel, you can drink red wine and you’ll live a longer, healthier life.
Now we know that’s not the case because you’d have to drink hundreds of bottles of wine per day for resveratrol to work.
That’s how concentrated resveratrol supplements emerged. That is controversial, but we’ll discuss that below.
It’s important to note he has been taking resveratrol for over a decade. One of the perks of being a scientist is having all that extra resveratrol from the time of lab experiments.
We, the plebe, have to look on Amazon. To make sure you get a product that’s similar to what he is using, you can read a paper published by one of his companies, Sirtris Pharmaceuticals, which was testing micronized resveratrol.
Micronized resveratrol increases the blood resveratrol levels almost four times.
As per these podcasts notes at Rich Roll, he recommends RevGenetics M98 Micronized Resveratrol. This is a legit company that has been selling resveratrol supplements since the early 2000s.
This product is micronized, so the molecules last longer in your bloodstream.
The powder form is user-friendly, as you can mix it with your shakes or yogurt.
With a 98% purity and high potency, the only downside of this supplement is how much it costs.
Vitamin D with K2
Vitamins D3 and K2 are both involved in proper calcium absorption in your body. That way, calcium can go straight to your bones instead of blocking your arteries.
Sports Research Vitamin K2 + D3 with Organic Coconut Oil is one of the best choices that I discovered.
Each capsule contains 5000 iu Vitamin D3 and 100 mcg Vitamin K2 in Menaquinone-7 form.
These concentrations mean that each capsule is very potent and efficient.
Keep in mind that the DRA for vitamin D3 is 600-800 iu per day, but vitamin D3 is easily excreted through the urine, so you need a bigger supplementation.
Even so, consult your GP before taking a D3 supplement, especially if you have pre-existing conditions.
Your GP might prescribe anywhere between 1000 iu to 5000 iu daily.
That said, this supplement:
- Is efficient for protecting your bones and heart
- It gives you an energy boost
- Derived from top-quality ingredients (Vitamin D3 from lichen and MenaQ7 Vitamin K2 from chickpea)
- The Tapioca soft gel capsule makes it easy to swallow
- It has easy absorption because it’s mixed with coconut oil
- 90-day money-back guarantee
- Easy to swallow
The only con is possible bloating, but that’s just the effect of D3. This supplement from Sports Research causes fewer GI problems than other D3 supplements on the market.
Metformin 1g Daily
Metformin is not a new appearance in the pharmaceutical market. Medical practitioners have known about metformin for a century, and they began studying it in the 1950s.
A plant-based drug, metformin is extracted from French Lilac, and it’s used in managing diabetes, considering it can decrease blood glucose.
Considering that metformin has all the advantages, and none of the risks, it’s no wonder that it looks appealing to fight aging.
All the other anti-aging products are nowhere near this tested and with so much patient-related data.
Can metformin fight old age?
Metformin is involved in the AMPK cellular pathway activation, which leads to:
- Better protein synthesis
- Faster lipid metabolism, including cholesterol synthesis
- Faster glucose metabolism, including their genesis, synthesis, and breakdown
- Redox regulation. Manages the protein involved in cell death and survival so good cells can leave, and unhealthy ones can be eliminated.
- Anti-inflammation. Fighting free radicals and oxidation is a good way to prevent various chronic illnesses, including cancer.
- Mitochondrial genesis and autophagy. Mitochondria are the powerhouse of the cells, so making more of them increases your metabolism. Mitochondrial autophagy is an essential control mechanism that gets rid of the unhealthy cells in your body, and it has an essential effect in various disorders.
Metformin can improve your metabolism, keep your cells healthy, and eliminate unhealthy ones.
However, metformin is a prescription drug, and most doctors prescribe it only for type 2 diabetes, not for general health and longevity.
Dr Peter Attia write on metformin and exercise. Really interesting. Do not take it the same day/time as your exercise!!!
In a podcast with Joe Rogan, he says he’s been taking statin since his twenties because he has high cholesterol in his family.
Statins are prescription drugs that:
- Are the most efficient in lowering your bad cholesterol.
- They stabilize the blood vessel lining and lower the risk of heart attacks.
- They reduce the risk of narrow arteries.
- Statins fight inflammation.
Side effects include:
- Muscle and joint pain
- GI distress
These side effects are more common for over 65-year-old females and people with diabetes.
Statins interact with grapefruits, which block certain enzymes that help your body metabolize statins.
What is the NMN Supplements’ Benefits and Dosage?
Dr. Sinclair explains how NMN supplements work in a Joe Rogan Experience podcast.
He explains that diseases and age-related deterioration are caused by certain genes, called sirtuins.
NMN (nicotinamide mononucleotide) is a type of molecule that activates sirtuins, meaning NMN supplements can prevent disease, give you more energy, and reduce the negative effect of aging.
NMN boost NAD levels, and sirtuins need NAD to work properly.
NAD, aka nicotinamide adenine dinucleotide, is a coenzyme that assists your metabolism, so your cells have more energy to function and to fight diseases.
People can’t take NAD directly because it’s a larger molecule that can’t be metabolized easily. NMN is smaller, so it’s easier to absorb.
David has been taking 1g of NMN/ day for the last three years.
Studies show that the risk-free dose is 1-2g/ day. Some side effects can include mild GI distress, tiredness, and light headaches.
- Healthy aging, with decreased risk of chronic illnesses like diabetes, neurodegenerative diseases, cancer or heart problems
- Longer lifespan, as proven in mice and mammalian studies.
- Protects your brain cells because it helps the mitochondria function better.
- Reduces blood pressure and aortic stiffness, so your heart can last longer.
- Accelerates your metabolism so you can lose weight, particularly if you’re a mouse because there aren’t any human studies yet.
- Reverses age-related deterioration in muscles, but those tests are also done on mice.
What is David Doing Himself To Prevent Aging?
Apart from taking all of the products mentioned above, David does intermittent fasting. He mentions both on his blog and in his book called Lifespan: Why We Age—and Why We Don’t Have To that you can live longer if you don’t overeat.
He believes that old age is a disease that can be treated through nutrition. Intermittent fasting and calorie restriction improve your metabolism.
As such, your cells have more energy to keep the healthy ones alive and to kill the unhealthy ones. Accelerated metabolism also reduces inflammation and oxidative stress, which have been linked to chronic diseases.
David also exercises frequently:
- He runs a couple of times per week, at high intensity on a U-shaped Assault Treadmill.
- Lifts weights.
David recommends using sauna and cold baths together, to accelerate your metabolism and improve heart function.
Other Supplements David Sinclair Takes
While David generally tries to get all the vitamins and minerals he needs from his diet, he does still take some supplements daily. Specifically, he’s talked about taking:
In David’s book ‘Lifespan’, he mentions taking vitamin D3 daily. Vitamin D is a vital micronutrient and is thought to exercise an important effect on at least 200 of our genes. It’s relatively scarce in foods, and so we rely on sunlight for producing adequate quantities. If you’re not getting much sunlight, then it can be necessary to supplement it.
David doesn’t name on the record what brand he uses, or how much he is taking, he discusses in the podcast with famous Dave Asprey that he needs 2,000iu per day at the minimum.
David suggests taking Vitamin K2 in his book.
Vitamin K is a crucial micronutrient that performs a vital role in the capacity to form blood clots and to move calcium throughout the body. It comes in two various forms, K1 (phylloquinone) and K2 (menaquinone). K1 is the most plentiful in a western diet, found in leafy green vegetables. Vitamin K2 is located in fermented foods, which are less prevalent in a western diet. A source that’s unusually high in K2 is fermented soya beans.
Sadly, many people are low in K1, and hence may have low levels of K1 to maintain sufficient calcium transport
So where does the vitamin K2 supplementation come in?
Vitamin K1 is used in the liver, and K2 appears to be prioritized for use in the periphery, which will support calcium transport.
Alpha Lipoic Acid
David suggests taking alpha-lipoic acid. Not to be confused with alpha-linolenic acid – that is a source of omega-3 fatty acids, frequently found in seeds. Alpha-lipoic acid is found naturally in a specific food, and when ingested, is used in the cells as a cofactor in mitochondrial energy metabolism.
CoQ10 (Coenzyme Q10)
David states in the interview with David Asprey that he gets Coenzyme Q10 due to the fact that he is taking statins. He doesn’t explain why he takes Q10, but he’s likely referring to a study that proposes that statins may decrease coenzyme Q10 levels in the blood. He just states that he gets a large pill daily. Q10 supplements are generally taken in the 100 to 200mg range.
What Does David’s Diet Look Like?
David’s diet is shaped by his caloric restriction principle. He also avoids foods that impact metabolism and affect the glycemic index.
- David skips one or two meals each day.
- He stays away from processed sugar and carbs.
- He only drinks one cup of coffee per day one time in the morning
- He limits his meat consumption, particularly red meat because certain molecules in meat like Trimethylamine N-oxide – TMAO are correlated with cardiovascular problems. He also believes that the high amino acid levels in meat are dangerous.
- He occasionally eats fish and chicken.
- He eats all the veggies he can get.
- He believes that time-restricted eating impacts your longevity, so he sets a limited period during the day to eat.
- He prefers eating at night.
What is NAD+ and Why is it Important?
As we’ve mentioned before, NAD is a helper molecule that fuels some of the most important biological processes in your body, like:
- Metabolizing food
- Repairing DNA
- Strengthening cells immunity
- Stabilizing your internal clock
NAD levels plummet with old age. Very low NAD levels are correlated with Alzheimer’s, diabetes, cardiovascular issues, and vision impairment.
That’s why taking NAD precursor supplements like those manufactured by Metro Biotech can help you age gracefully.
What Does Resveratrol Do to Your Body?
In the words of David, “resveratrol steps on the accelerator pedal of the sirtuin enzymes.”
In the same JRE podcast cited above, David explains that there are plenty of mice studies that show resveratrol improves their health/longevity and lengthens their lifespan.
David says that you need NMN for resveratrol to work because NMN is the fuel that sirtuins need. You can’t “accelerate” sirtuins if they don’t have enough energy to work.
How Do You Get an NMN Naturally?
The problem with sources is that NMN is not naturally occurring. The human body normally makes glycine, a type of amino acid that is similar to the NMN in order to produce energy. While there is a relatively small amount of glycine in our body, there is sufficient to produce a very mild, long-lasting antidepressant effect, but not enough to produce a noticeable improvement in mood. Similarly, those seeking a more powerful NMN effect may want to look at the pharmaceutical brands that are available, such as Evista recommended by Rhonda Patrick. In many ways, NMN is similar to the way that omega-3 fatty acids can reduce inflammation in the body. While we can consume the omega-3 fatty acids ourselves, the body cannot make NMN on its own and thus must rely on diet and supplements to obtain them. To supplement with NMN, it is best to start with a relatively low dosage of less than 100mg per day, which you can digest without the body having to break it down into a different form.
Ways to get a glucose-lowering effect from eating plant foods. A good habit to incorporate into your lifestyle is consuming protein with each meal. Protein promotes weight loss by increasing metabolism. For most people, a combination of protein and plant foods is most effective for weight loss. In addition, to help minimize carbohydrate cravings, a protein snack can be a good idea every 3 hours. I know of several things that have helped people get some lower-glycemic foods in their diet. Some of these include: Tracking and logging food intake. Dietary fats and protein control. Eating organic foods. Fiber. Lots of vegetables. When working with clients, I like to remind them that weight loss and health are better than any kind of diet. Even a diet that may seem good on paper is not good for long-term health. You can’t fix your overall health with a diet unless you add exercise, physical therapy, and other lifestyle modifications. It takes a lifestyle change to heal, and a diet won’t necessarily do that.
Is Taking NMN Worth It?
Evidence that dietary Nicotinamide mononucleotide supplementation with nicotinamide riboside (NR) might be an effective strategy for modulating glucose-6-phosphate cycle kinase in type 2 diabetes has sparked a great deal of enthusiasm.2,4,10,15 In particular, clinicians have been encouraged by the recent findings of Lozada et al8 who found that NR supplementation (3 g/day) significantly improved glycated hemoglobin (HbA1c), glucose tolerance, and fasting glucose (BG) in individuals with impaired glucose tolerance (IGT), following 10 weeks of treatment.3 Other recent trials have shown NR is an effective strategy for insulin and glucose control in T2D and type 1 diabetes in children, adolescents, and adults,3,4,6,10,12,14,15–19 and has also been found to have beneficial effects.
Can Nmn Reverse Aging?
Folk medicine suggests that the consumption of bonemeal can help the body fight age and protects the organism from diseases. They are popularly called “bioneers” in India. Some research has also revealed that this substance can slow down the progression of heart and blood vessel diseases and can even prevent the occurrence of high blood pressure. Even more than that, the people who are consuming this low-calorie food have also been found to be able to lower their risk of cancer.
Given the above-mentioned facts, you should definitely take a closer look at the ginseng and beechwood extracts. According to a new study published in the journal Nature Medicine, they have the ability to extend the life of rats by 30 percent. In addition, the rats that were given a mix of these ingredients have also shown a reduction in the number of carcinogenic compounds in their urine, cholesterol levels, and even blood sugar. So, how exactly can these substances prolong our lifespan? Well, they contain compounds called flavonoids. They protect your cells from damage and have anti-inflammatory and antioxidant properties.
Can Diet Reverse Aging?
We’re learning more about the health of the body in order to become the healthiest, leanest, and happiest that we can be. The truth is, we really don’t know all that much. The human body is the most complex machine in the world, and to fully understand and reverse aging, we’d need to understand the secrets behind every single aspect of the process. However, that’s not the case. 1 cup of coffee in the morning, green tea after that. This I especially troubling to many because it means that as we age, we continue to experience a body that grows more complicated in order to stay functional for longer than we would like. One fact of the family history is for certain: for as long as the human race is on this planet, it will need to know about the body.
If the body gets sick, it keeps us alive. It takes care of us. One of the best ways to achieve health, happiness, and longevity is by strengthening the body and nutrition. Consider the health benefits of eating an alkaline diet. Benefits of an Alkaline Diet. Simply put, an alkaline diet is a diet that is alkaline in nature. This means that you are eating foods that aren’t too acidic. As we age, our bodies become more acidic which can be caused by inflammation.
Can I Take Resveratrol and NMN Together?
Trying to think of ways to enhance your health by taking a “supplement” of something is certainly great, but it also usually comes with a risk that you’ll be able to make a very good excuse not to take the vitamin or supplement in the first place. Now, there are situations when it is advisable to take two or more supplements at the same time, but most of the time, you should try to limit your supplement with methyl groups to only one of them, or maybe, the supplements are supposed to work as a combination.
If you are taking another supplement, be careful to take it at the same time, preferably at the same time every day, if not right after you take your first supplement. A lot of different types of vitamins can affect each other, and if you put them together, they can become more effective than they would be on their own.
Does Resveratrol Really Work? Is it Safe?
Yes, the medical consensus is that resveratrol is safe.
However, there’s no consensus on whether or not it works.
In 2006, he co-wrote a paper on the benefits of resveratrol. Resveratrol is a stilbenoid found in the skin of grapes in low amounts. Studies have shown that resveratrol can reduce the risk of heart disease, cancer, and neurodegeneration. David Sinclair believes that resveratrol works synergistically with NMN. Resveratrol is needed to activate the sirtuin genes.
Other studies emphasize certain concerns around resveratrol’s efficacy, such as:
- Research hasn’t found the best formula for resveratrol pills to optimize absorption.
- The claims that resveratrol can reverse the effect of aging, cancer, and obesity are far-fetched because some studies show that resveratrol works, while others show it doesn’t.
- David’s net worth is huge because Resveratrol pills yield $50 million/ year, so promoting resveratrol pills poses ethical issues.
The research on most of the products that David takes lacks consensus.
Some might even be dangerous for people with certain pre-existing medical conditions (like kidney failure or diabetes), while others can’t be mixed with certain foods (statins and grapefruit).
You should always consult your GP before taking any supplements to find the right dose for your needs.
That said, it’s obvious that David Sinclair believes in these supplements.
Although he’s 50+, he has the biological age of a 30-year-old.
His mother, Diana Sinclair, has lengthened her life by two decades by taking the molecules he prescribed, after removing one lung to fight cancer.
His father also takes these molecules, and he’s active and fit as a fiddle at 80.
So do these supplements work? They may, but they need to be tailored to your needs by a medical practitioner.
For more info on lifestyle changes and modifications (fasting, sleep optimization, healthy diet ) – see the post on Dr Rhonda Patrick’s Diet