May 5, 2020

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
  • Why? A molecule in meat (Trimethylamine N-oxide – TMAO) has been linked to heart disease
  • Some fish, and occasionally chicken

David Sinclair’s Exercise Regimen

1. Run 1-2x a week, at a fairly high intensity
   • Both him and Joe use a U shaped Assault Treadmill
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:
  • AMP-activated protein kinase (AMPK) – metformin targets this pathway
  • 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

Source Podcasts

• The Joe Rogan Experience – David Sinclair, Ph.D.
• David Sinclair, Ph.D. on Extending Human Lifespan & the Science Behind Aging – The Rich Roll Podcast
• David Sinclair, Ph.D. – The Joe Rogan Experience #1349
• Dr. David Sinclair on The Theory of Aging, NAD+ Boosters (NR and NMN), Sirtuins, and More – FoundMyFitness with Dr. Rhonda Patrick
• Sirtuins and NAD+: The Secret Sauce for Extending the Human Lifespan – David Sinclair, Ph.D. on The Rich Roll Podcast
• David Sinclair, PhD: Can Humans Live For 1000 Years? – Modern Wisdom
• Why We Age and Why We Don’t Have To (NAD+, NR, NMN, Sirtuins, Xenohormesis, and More) – Dr. David Sinclair on Ben Greenfield Fitness