David Sinclair’s Supplement Regimen: NMN, Resveratrol, Metformin, Vitamin D, Vitamin K and the Science of Longevity

David Sinclair’s Supplement Regimen:

  • NMN + Resveratrol: 1 g of NMN and 0.5 g of resveratrol every morning mixed in with some yogurt
    • David never shares brand names, but we know and trust 2 in particular:
      • Elysium Basis: NR/pterostilbene Combo, NR is a smaller variant of NMN that has been shown to be better at entering cells
        • We at Podcast notes have tried Basis ourselves and have heavily vetted their quality and supply chain
        • Use the code “podcast45” at checkout to receive $45 off a semi/annual subscription
      • Thorne ResveraCel: 300mg NMN + 150mg Resveratrol + 250mg Quecitin
        • We use Throne products as frequently as we can given their quality and on Rhonda Patrick’s recommendation
  • Vitamin D + K2
  • Metformin: 1 g at Night
  • High Dose Statin (he has genetically driven high cholesterol)

David Sinclair’s Diet

  • Intermittent Fasting: Skip breakfast/lunch on most days
  • Eat as many vegetables/leafy greens as possible
    • Resveratrol is just one of a bunch of polyphenols that plans make when they’re stressed
  • 1 cup of coffee in the morning
  • Avoid Sugar and Carbs
  • Limit protein intake, and specifically red meat

David Sinclair’s Exercise Regimen

  1. Run 1-2x a week, at a fairly high intensity
  2. He’ll also box and lift weights 2-3x a week 
  3. David frequently uses a sauna in conjunction with a cold bath
    • Joe suggests going from the sauna to cryotherapy (sounds like there’s one down the road from the studio)
      • Joe says he typically stays in for 3 minutes, takes a 10 min. break, and then goes back in for another 3 minutes

Other Longevity Tactics

  • Wearing  blue light blocking glasses a few hours before bed has greatly improved David’s sleep quality
  • Avoid X-Rays (planes and dentists)
    • Why? – X-ray scanners “change the epigenome”
      • The genome is your DNA/genes
      • The epigenome is what regulates/reads those genes at the right time
      • “What I think is causing aging is not the loss of the digital information (the genes/DNA), but the reader (the epigenome)”
        • So when we age, our cells are losing the ability to read the right genes the way we could do in our younger years
      • In short, x-rays add up over time, and act as smalls “scratches” to the DNA/chromosome. When the body repairs these “scratches”, this disrupts its ability to read the right gene at the right place (aka the epigenome).

NMN and Resveratrol Explained

  • Sirtuins are genes found to control aging in yeast cells
  • Sirtuins are a class of proteins that have two jobs:
    • 1) Regulate gene expression
    • 2) Help repair DNA damage
  • Sirtuins need NAD+ to function properly. Without it, aging is accelerated.
  • As we age, our NAD+ levels drop
    • By the time we’re 50, our NAD+ levels are about half what they were when we were 20
  • You can boost NAD+ through precursor supplementation, exercise, fasting, and by exposing yourself to cold/heat stress
  • NMN and Resveratrol are molecules which essentially mimic the effects of the sirtuin genes
    • “You can think of resveratrol as the accelerator pedal for the sirtuin genes, and NMN as the fuel”
      • “Resveratrol steps on the accelerator pedal of the sirtuin enzymes”
    • So you need the fuel (NMN) for resveratrol to work
  • For us at Podcast Notes, hands down, when it comes to a brand of NR, we can’t recommend Elysium Basis enough (use the code “podcast45” at checkout to receive $45 off a semi/annual subscription). We, Matt and Yoni, have been researching the company and trying Basis out for the past 3 months. Basis is a proprietary formulation of crystalline NR and pterostilbene that supports cellular health by increasing and sustaining NAD+
  • Sirtuins need NAD to work
    • “In fact, if you didn’t have NAD in your body you’d be dead in about 30 seconds”
    • NMN also boosts NAD levels (like NR)
  • Why not just take NAD?
    • It’s taken up really poorly into cells (it’s a large molecule) – Dr. Peter Attia talked about this in these Podcast Notes

How does metformin work?

  • There are 3 pathways related to aging:
    • Sirtuin pathways – NMN and resveratrol help with this one
    • mTOR – this is a pathway in the body activated by protein/amino acids
      • The only way to effect this pathway without fasting or eating a lower protein diet, is through a drug called rapamycin
        • Peter Attia talks about rapamycin extensively in these Podcast Notes – he takes a low dose every 4-7 days
        • David doesn’t take it – he says it’s too risky to do just yet

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