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 “podcast10” at checkout to receive 10% off
      • 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 “podcast10” at checkout to receive 10% off). 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

Source Podcasts

Podcast Notes Summaries : , , ,
Notes By Mr. Podcast Notes

More Notes on these topics

Top Insights and Tactics From

31 Best Podcasts of All Time

FREE when you join over 35,000 subscribers to the
Podcast Notes newsletter

No Thanks