May 5, 2020

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

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

Run 1-2x a week, at a fairly high intensity
- Both he and Joe use a U-shaped Assault Treadmill
He’ll also box and lift weights 2-3x a week
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

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).

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

aging, longevity, nmn, supplements
Notes By Mr. Podcast Notes