When it comes to the topic of aging and how we can influence it, one name comes up again and again: Dr. David SinclairHe is not only a world-renowned geneticist and professor at the prestigious Harvard Medical School, but also a driving force behind modern longevity research. With his groundbreaking work, he has overturned our traditional understanding of aging and opened up a new perspective: aging is not a fixed fact, but a biological process that we can scientifically understand and influence.
At least since his international bestseller "Lifespan" is David Sinclair also known to a wider audience and inspires countless people to take control of their health and their potential for a longer, more vital life. The well-founded and sometimes humorous narrative of knowledge about aging processes and their causes made him one of the most renowned aging researchers worldwide with a reach far beyond the boundaries of the scientific community.
David Sinclair and his co-author Matthew D. LaPlante have achieved something few have done before. They've struck a chord and inspired everyday people to embrace the science of aging. They've gotten people to think about what they can do personally for their health and longevity.
But what exactly does David Sinclair and what strategies does he pursue to slow down aging? Dive with us into the world of David Sinclair and learn how his scientific findings and personal routine can help you on your path to greater longevity.
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Core idea and research by David Sinclair
In the center of David Sinclair's His work and his perspective are based on the thesis that aging is a treatable disease, not an inevitable fate. This perspective differs fundamentally from traditional approaches. His research focuses on molecular mechanisms of aging Research into sirtuins, a family of enzymes often referred to as the "guardians of the genome," plays a central role in this effort. David Sinclair and his team have shown that the activity of these sirtuins is closely linked to lifespan.
Another important molecule in his research is NAD+ (Nicotinamide adenine dinucleotide), a cofactor essential for hundreds of metabolic processes in the body, including energy production and activation of SirtuinsHowever, NAD+ levels decline with age, which, according to Sinclair, may contribute to mitochondrial dysfunction and other aging symptoms. His work suggests that supporting or restoring NAD+ levels and activating sirtuins could be ways to slow the aging process. His research group is also intensively investigating the role of epigenetic changes in the aging process and how these can be influenced.
David Sinclair Supplement Routine
Many people ask themselves: What does David Sinclair himself to put the findings from his research into practice? His personal David Sinclair Routine is a combination of lifestyle factors and the targeted intake of certain substances.It looks like this:
- 1000 mg Metformin (evening): The molecule (generally classified as a medicine throughout the EU) is typically used to treat type 2 diabetes mellitus, as it leads to improved utilization of glucose in the body. Longevity path AMPK One of the largest studies (TAME) is currently investigating the effects of metformin on longevity.
- As an alternative he advocates the naturally occurring molecule Berberine. The recommended dosage is between 1 and 2 grams daily. If you would like to benefit from berberine, then one capsule is enough for you Berbersome daily. In the innovative Berberine mineral complex by MoleQlar Highly purified berberine phospholipid combines with chromium and zinc. The combination with phospholipids increases berberine bioavailability tenfold.
- 1 g NAD Booster dissolved in water (morning): NAD boosters work on the Sirtuins to. NR (nicotinamide riboside) is a very potent and clinically studied molecule in this area.
- 1 g Resveratrol mixed with two to three spoons of yogurt (in the morning): Resveratrol is particularly found in selected red wine varieties (Pinot Noir) and is a well-known polyphenol with antioxidant properties. This supplement, like NAD Booster, targets the Sirtuins, a family of longevity genes.
- 1000 mg Betaine (TMG) dissolved in water: With its numerous methyl groups, TMG is intended to counteract the increased excretion of these through the intake of NAD boosters.
- Alpha-lipoic acid (ALA)David Sinclair researched this molecule for his PhD. It is a naturally occurring substance found primarily in liver, spinach, broccoli, and peas. Several studies have confirmed the antioxidant effect of ALA. It also stimulates fat metabolism and improves mitochondrial function. He recommends a daily dose of 500 mg. Just like alpha lipoic acid, it supports Coenzyme Q10, also known as ubiquinone, the Mitochondria.
- Omega-3 fatty acids: These essential fatty acids (EPA and DHA) is found, for example, in fish, algae, and some oils. Only about 20 percent of people consume enough omega-3 fatty acids in their diet. In sufficiently high amounts Omega-3 fatty acids contribute to the maintenance of normal brain and heart function.
- Vitamin D3 and K2: A large proportion of people in Europe have a Vitamin D deficiency on. Vitamin D contributes to normal immune function. Vitamin K2 helps with blood clotting and ensures that less limescale builds up in the blood vessels. With a combination of both vitamins, you can achieve both benefits.
- 1 mg Spermidine: Spermidine is found in concentrated form mainly in soy products and wheat germ. Autophagy stimulate and, according to Sinclair, also have a stabilizing effect on the Epigenome These epigenetic changes Spermidine can switch old cells back to “youthful”.
- Quercetin: The molecule is found in numerous plants and, like resveratrol, belongs to the group of polyphenols. It is currently the subject of intensive research in the field of longevity.
- Fisetin: Fisetin is also a polyphenol that has been shown to have effects comparable to resveratrol in animal models.
Dietary routine and exercise
The researcher, who lives in the USA, skips lunch. Sinclair eats his only meal of the day in the evening. He is thus a representative of the OMAD diet (One-Meal-A-Day). From the interim Fast He hopes it will activate autophagy – a self-cleaning process of our cells. According to him, taking the molecules in the morning does not interrupt the fast.
A recently published study shows numerous advantages of Sinclair's fasting method. Two groups with identical daily calorie intake One group consisted of people with only one meal a day (OMAD) and the other group of people with a "normal" diet (three meals a day). The OMAD group burned more body fat and had lower blood sugar level with consistent muscle mass and athletic performance.
David Sinclair then complements the special nutritional routine with Physical exercise. His basic recommendation is 10 minutes of out-of-breath exercise three times a week. He also routinely uses dumbbells and weights – even in his office. There's also a small stepper hidden under his desk to keep his legs active while sitting.
Sinclair is convinced that this approach will slow his own aging. What is this belief based on? Numerous scientific discoveries contributed by him and thousands of other researchers worldwide.
Meditation, cold therapy and hiking – David Sinclair's ways to reduce stress
With such popularity, a full schedule is bound to follow. Things can get quite stressful at times. David Sinclair pursues various approaches to achieve a healthy balance between workload and relief.
One of the most effective methods is daily meditationHere he can switch off and find strength for his daily tasks.In addition Sinclair is a great nature loverEspecially on weekends, he tries to go for a walk in the forest with his wife and children, or go kayaking.
His cold baths are relatively new and became famous through Wim Hof or Andrew Huberman, there are more and more studies that support the positive effect of cold baths.
Athletes have long used cold therapy to recover faster from strenuous workouts. In addition to improved recovery, there are a number of areas in which cold can have a positive effect. In her book "Winter Swimming: Why Cold Water Makes Us Healthier and Happier," Dr. Susanne Søeberg compiles all current scientific findings on the subject. David Sinclair prefers a cold bath directly after his sport, while Andrew Huberman uses an entire training session to expose his body to alternating cold and heat.
ApoB, blood glucose, CRP – internal values also matter
Similar to Peter Attia, David Sinclair relies on to know as much as possible about your own bodyThis includes the regular determination of biological age by means of epigenetic testsHe also keeps an eye on his blood sugar, blood lipid, and inflammation levels. He has blood drawn several times a year.
If you want to delve deeper into the various laboratory parameters, then take a look at our laboratory series in the magazine. Here we explain, among other things, which Blood lipid levels you should keep an eye on or why it can be useful for everyone to have a continuous glucose monitor to wear for a time.
Once a year, David Sinclair also has a whole-body MRI scan. He hopes this will detect signs of cancer growth as early as possible. However, the role of whole-body MRIs in cancer screening is controversial.
David Sinclair's morning routine
David Sinclair is a early birdHe usually starts working right after getting up, usually by answering emails. According to his own statements he works around 12 hours a day in his laboratory and the various companies in which he is involved.
He has developed a fixed morning routine that he has continually refined over the past 15 years. David Sinclair doesn't eat a proper breakfast. Instead, he drinks a lot of water, or even better, hot water with lemon. He eats a few spoonfuls of yogurt and takes his supplements at the same time.The reason for this is that, among other things, Resveratrol is only absorbed by the body with some fat.
As a source of caffeine, David Sinclair prefers green matcha tea. It is full of polyphenols, which have antioxidant and anti-inflammatory effects. study The various ingredients of green matcha tea were examined.One of the main substances responsible for the anti-inflammatory and antioxidant properties is called Epigallocatechin gallate (EGCG)EGCG is, just like Quercetin, which is also contained in green tea, is currently being further investigated for possible longevity effects.
