In the second podcast based on his book LifeSpan, Dr. Sinclair talks about the science behind how fasting and eating certain foods promote longevity. According to Sinclair, theres not one right way to fast. Dr. Sinclair emphasizes that you cant take shortcuts when it comes to planning a diet and exercise regimen-the best way to prolong life expectancy is to eat st healthy balanced diet food, taking care not to overload your body with fructose or simple sugars. Even when eating the same number of total calories, those on OMAD burned more fat, had lower blood glucose, and experienced no reduction in lean muscle mass, aerobic fitness or strength https://t.co/zra7HDqgvN" / Twitter David Sinclair @davidasinclair NR and NMN are precursors to NAD+ [], Follow our journey @NovosLabs to be #YoungerForLonger. Metformin probably works as a hormetic substance, meaning that it causes a little bit of damage to our cells so that our cells are put in a repair and protect modus. Activities like exercise and caloric restriction stimulate cellular survival and repair processes. You can read up on David Sinclairs Supplement Regime here. What it does: Precursor to NAD (Nicotinamide adenine dinucleotide) which is a STAC. Further, pterostilbene contains three methyl groups that resveratrol doesnt, which the body can use for, among other things, methylation, which is required for proper gene function. Note that supplements are poorly regulated compared to pharmaceuticals. He recommends eating less food. David Sinclair The record scratch: in our food supply, our plants dont experience much stress. Sitting-rising test (SRT): Sit on the floor, barefoot, with legs crossed. For example, in his book Lifespan, he mentions on page 304 that he takes NMN and resveratrol every morning, often mixed in his yogurt. For this diet, the time window for eating isnt as rigorous. Ideally, doses of vitamin K2 are 180 to 360 micrograms per day. [Learn More. Recommendations that fall under this umbrella are all about AVOIDING situations that carry risk of increased cellular, genetic, and epigenetic damage. 3. It involves severely restricting your calories (to 1,100 calories per day) for five days a month. WebAccording to Sinclair, 25% is a fair target. Whichever source of resveratrol you choose, David believes that combining it with a fat source will boost its bioavailability. Supplement: Vitamin D, vitamin K2, and 83 mg of aspirin daily. Availability (USA): Controlled substance, prescription needed. I still like meat and dont anticipate giving it up entirely, but it is possible to move the needle and still enjoy a burger from time to time. This doesnt mean you need to give up meat, Sinclair suggests intermittent fasting is enough to downregulate mTOR. Mitochondria are important for metabolizing what we eat and making chemical energy, Sinclair says. Anti-Aging Supplements David Sinclair Takes Chapter 4: Here Sinclair discusses exercise, diet, cold exposure, and things to avoid (to maintain epigenetic and genetic health). Caloric restriction is also beneficial as a weight-loss strategy. For example, in his book Lifespan, he mentions on page 304 that he takes NMN and resveratrol every morning, often mixed in his yogurt. Popular time-restricted feeding protocols include 18:6 intermittent fastingwhere you fast for 18 hours and eat for 6and 20:4where you fast for 20 hours and eat for 4. While I cannot claim expertise on this subject, I can point readers to other reliable sources of informationsome will augment Sinclairs ideas and others may contradict him. WebWe would like to show you a description here but the site wont allow us. Why? Our view: We think spermidine is an interesting molecule for longevity. 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. Is Autophagy the Secret to Weight Loss and Longevity? Keep in mind that to date, Dr. Sinclair has made a point to not promote or endorse any supplement products. Dr. Sinclair is huge advocate for taking Nicotinamide Mononucleotide (NMN) and Resveratrol which made red wine famous for being known for extending your life in small amounts. David Sinclair on Twitter: "One meal a day (OMAD) is increasingly popular. It involves severely restricting your calories (to 1,100 calories per day) for five days a month. David believes that constant snacking is not the best way to prolong life expectancy. Sirtuins are a family of proteins that have been identified as a critical factor in the regulation of aging and disease. Resveratrol: 1 x 1 gram per day, in the morning. ](https://novoslabs.com/press-release-new-study-results-on-novos-ingredients/), anti-aging supplements you should not take, here a list of the best longevity supplements, Learn more about the anti-aging supplement NOVOS Core. David Sinclair looks considerably younger for his age (he is currently 52 years old). David Sinclair We agree with many of these supplements he takes but also caution for some other ones . David During which, you focus on eating plant-based, whole foods that are low in carbs and protein, and high in healthy fats. These extended periods are going to do a real deep clean of the body and turn on that autophagy. He strives to keep his body weight or BMI around 23 to 25. Part of the problem with aging is that you start to get this unspooling of DNA, and genes that shouldnt be on are on, says Sinclair. However, it should be feasible to take it with a fatty meal. Increased plant:meat ratio. Although he doesn't specify the number of calories he takes daily, he suggests keeping them as low as 1000 mg per day. We discuss the supplements David Sinclair takes more in detail here . David Sinclair Even when eating the same number of total calories, those on OMAD burned more fat, had lower blood glucose, and experienced no reduction in lean muscle mass, aerobic fitness or strength https://t.co/zra7HDqgvN" / Twitter David Sinclair @davidasinclair Learn more about NOVOS Core, the first longevity supplement to address the 12 hallmarks of aging, formulated by a team of scientists from Harvard Medical School, MIT and the Salk Institute. Alongside regular exercise and an impressive supplement stack, improving his nutrition helped Sinclair turn back the clock. Also, recent studies suggest that perhaps very old people should not take metformin, given metformin causes too much stress on already very old and very stressed mitochondria (R). One reason is that there are more and better studies done with fisetin showing longevity effects, such as studies in mice demonstrating that fisetin extends lifespan (R). He monitors the levels and adjusts things as needed. This specific nutrient profile (when delivered in precise quantities) mimics your bodys physiological response to traditional fasting. However, we would recommend taking metformin always before the largest meal (ideally 20 minutes before mealtime). Vitamin D3. Shocking News About Beans, Peas and Potatoes. [Learn More. David Sinclair takes 800 mg of metformin only once per day. 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. There are different approaches for maintaining a CR diet over time. Like any other disease, aging can be prevented, treated, and potentially cured. This is why alpha-lipoic acid is one of the anti-aging supplements you should not take. Eat less meat, eat more plants. Availability (USA): Available as a supplement. Besides supplementing with groundbreaking anti-aging drugs such as NMNand resveratrol, David follows a strict diet and exercise routine. Polyphenols, like resveratrol, piceatannol, fisetin, and quercetin activate sirtuins. 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. Extended fasting is any period longer than a day people go one day, three days, and others, like Peter Attia, a week. You might be able to reverse it using longevity expert David Sinclairs diet. Lifespan with Dr. David Sinclair | What to Eat & When to Eat for Longevity. YouTube.com, January 12th, 2022, https://www.youtube.com/watch?v=wD8reCw3Kls. He explained it in his recent podcast: If youre new to fasting, he recommends that you try to skip one meal a day at the end or beginning of the day. Instead, you choose two or more days during the week when you cut way back on the food you eat, limiting yourself to just 400 to 600 calories per day. 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. This study inspired Dr. Sinclair to pursue his research on aging, where he has since found similar results in yeast. Regarding exercise, Dr. Sinclair runs once or twice a week, both in a low-intensity and high-intensity way. Vitamin D can reduce the risk of various aging-related diseases. 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. He drinks a lot of water to try to avoid being hungry. David Sinclair A Baylor College of Medicine study showed that fasting improved blood pressure, reduced BMI, decreased weight circumference, and, importantly, Sinclair says, upregulated DNA repair proteins. David Sinclair Supplements What Does He The dose of vitamin D that most governments advise is too low (e.g., 400 to 800 IU per day). He eats little (red) meat, and consumes lots of vegetables. However, a recent large study that involved almost 20,000 participants and that lasted 4.7 years showed that a low dose of aspirin did not reduce cardiovascular disease and did not improve survival (R). As a supplement, spermidine is extracted from wheat germ. Buy on Nuzena Coenzyme Q10 One of the key ways in which intermittent fasting may promote good health is by activating a process known as Various methods are available to follow this diet regimen. Most adults should consume between 1,600 and 3,000 calories per day. So typically that means having a late lunch if you skip breakfast, or if you prefer to skip dinner, you can skip that.. At his lab at Harvard Medical School, Dr. Sinclair and his team found that low energy activates sirtuins by causing our cells to make NAD+ (nicotinamide adenine dinucleotide), which sirtuins use as fuel. WebIn 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. Nope. Longevity supplements, like NMN, micro-dosed lithium, or calcium alpha-ketoglutarate, could actually slow down aging. NMN is used by cells to create NAD+, a molecule pivotal for health. This family has been shown to be a really important central regulator of longevity, Sinclair says. David Sinclair: How to Change Your Diet to Live Longer. This is effectively a squat. David Sinclair Eat and Supplement? (2019 David Sinclair Eat and Supplement? (2019 Vitamin K2. Theres a good reason for that, says Sinclair. Great, right? Those plastic containers are a real danger-microwaving food in them for as few as five minutes can leach out those toxic compounds into your food., Lifespan: Why We Age and Why We Dont Have To, Dr. David Sinclairs Supplement List for Longevity, Dr. Peter Attias Supplement List, Biohacking Toolkit, & Diet. Especially once you pass the three-day mark, when your metabolism switches into whats called chaperone-mediated autophagy (20)also known as the deep cleanse, he explains. Sinclair uses yogurt as his fat source. Based on multiple, recent interviews and his book, Dr. Sinclairs supplement and longevity drug stack likely looks as follows: NMN has been shown to slow down many aspects of aging in animal studies (R,R,R,R). He mentions that a study of elderly subjects in Spain showed that you could change your diet until the age of 80 and still get the benefits, so its not too late for many of us to change our eating habits to help us live longer lives. The Ultimate Guide to Intermittent Fasting. For instance, a 16:8 IF schedule means that 16 hours are spent fasting (no food) and 8 hours are spent eating (usually two meals). Anti-Aging Supplements David Sinclair Takes There arent many legal vices out there that are worse for your epigenome than the deadly concoction of thousands of chemicals smokers put into their bodies every day.. Lumbrokinase vs Nattokinase vs Serrapeptase: What's the Difference? We dont know if he still takes these supplements, or whether he takes additional supplements, that are not included on this list. Calorie restriction is one of the most effective anti-aging strategies 1 cup of coffee in the morning Avoiding sugars and refined carbs Limiting protein intake: especially red meat. Its interesting to know that Dr. Sinclair takes NMN and not NR (another much touted longevity supplement). Content from this website is for informational purposes and is not intended to be regarded as medical or professional advice. Calorie calculator Its worth mentioning that one side effect of calorie restriction is that it reduces the bodys core temperature (bonus). Has increased ratio of plant to meat (but eats meat when exercising). Has Harvards David Sinclair Found the Fountain of Youth? Studies have shown that sirtuins play a key role in cell response to a variety of stressorssuch as oxidative or genotoxic stressand are crucial for cell metabolism (1). David Sinclair WebIn 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. Time-restricted feeding, which involves not eating for at least 16 hours within 24 hours, is Dr. Sinclairs preferred fasting method. Coffee in the morning (once per day), then green tea after that. As for specific exercises, Sinclair mentions: He doesnt talk much about weight-lifting, except to say that he does do periodic weight-lifting of his own. NAD+ was shown to increase the lifespan of yeast, which is one of the reasons why so many people now take NR (nicotinamide riboside) and NMN (nicotinamide mononucleotide) supplements, which boost NAD+ levels. However, it should be feasible to take it with a fatty meal.