
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 “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
- Elysium Basis: NR/pterostilbene Combo, NR is a smaller variant of NMN that has been shown to be better at entering cells
- David never shares brand names, but we know and trust 2 in particular:
- 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
- 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
- Joe suggests going from the sauna to cryotherapy (sounds like there’s one down the road from the studio)
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).
- Why? – X-ray scanners “change 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
- “You can think of resveratrol as the accelerator pedal for the sirtuin genes, and NMN as the fuel”
- 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:
- 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
- The only way to effect this pathway without fasting or eating a lower protein diet, is through a drug called rapamycin
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