When the book ‘Lifespan – Why we age and why we don't have to' appeared, was David A. Sinclair, PhD Although he is well known, he is not yet the shooting star of the longevity scene that he is today. The book, which is available in German under the title ‘The End of Aging – the Revolutionary Medicine of Tomorrow' appeared, catapulted the Australian biologist and professor of genetics at the Harvard Medical School to the top of bestseller lists in dozens of countries. And not only that.
The well-founded and sometimes humorous narrative of knowledge about aging processes and their causes made him one of the most renowned aging researchers in the world with a reach far beyond the boundaries of the scientific community.
David Sinclair and his co-author Matthew D. LaPlante have done something few have done before. They have struck a chord and got everyday people excited about the science of aging. They have got people thinking about what they can do personally for their health and longevity.
For Sinclair, ageing is a disease that can be cured. At this point, his explanations move away from mere information and become recommendations. The Australian scientist does not just pay lip service to it, but also lives his research himself. Not just since Lifespan, but for several decades longer. In the book and in numerous interviews, he readily reveals the steps he takes to stay healthy for a long time. This is also the case in the new Lifespan podcast, which he recorded together with Matthew D. LaPlante.
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Sinclair's Anti-Aging Recipe
This has changed over the years and currently looks like this (according to his Lifespan podcast and other recent interviews):
- 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. It acts on longevity path AMPK One of the largest studies (TAME) is currently investigating how metformin affects longevity.
- As an alternative he advocates the naturally occurring molecule berberine. The recommended dosage is between 1 and 2 grams per day. 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 pure berberine phospholipid meets chromium and zinc. The combination with phospholipids increases berberine bioavailability 10-fold.
- 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 field.
- 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. The supplement, like NAD Booster, works on 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 that is found primarily in liver, spinach, broccoli and peas. Several studies have confirmed the antioxidant effect of ALA. In addition, it stimulates fat metabolism and improves mitochondrial function. He recommends a dose of 500mg daily. 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)can be found in fish, algae or some oils. Only about 20 percent of people get enough omega-3 fatty acids from their diet. In sufficiently high quantities 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" is deposited in the vessels. With a combination of both vitamins, you can secure both benefits.
Sinclair recently expanded its molecule portfolio by three additional substances expanded:
- 1 mg spermidine: Spermidine is found in concentrated form mainly in soy products and wheat germ. It is said 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 longevity area.
- Fisetin: Fisetin is also a polyphenol that has been shown to have effects comparable to resveratrol in animal models.
diet and exercise
The researcher, who lives in the USA, skips lunch. Sinclair eats his only meal of the day in the evening.He is therefore a representative of the OMAD diet (One-Meal-A-Day). From the interim Fast He hopes that 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 who ate only one meal a day (OMAD) and the other group of people who ate a “normal” diet (three meals a day). The OMAD group burned more body fat and had lower blood sugar levels with consistent muscle mass and athletic performance.
David Sinclair then complements the special nutritional routine with physical exercise. His basic recommendation is to do 10 minutes out of breath three times a week. In addition, he routinely uses dumbbells and weights - even in his office. There is also a small stepper hidden under his desk so that his legs don't get bored while sitting.
Sinclair is convinced that this approach will slow down his own aging. What is this belief based on? On numerous scientific discoveries that he and thousands of other researchers around the world owe to him.
Meditation, cold therapy and hiking – David Sinclair's ways to reduce stress
With such popularity, you have a full schedule. It can get stressful at times. David Sinclair uses various approaches to achieve a healthy balance between stress and relief.
One of the most effective methods is daily meditationHere he can relax and find strength for his daily tasks. Sinclair is a great nature loverEspecially on weekends, he tries to go for a walk in the forest with his wife and children, or he goes on a kayak tour.
His cold baths are relatively new. They became famous through Wim Hof or Andrew Huberman, there are more and more studies that support the positive effects of cold baths.
Athletes have been using cold therapy for a long time to recover more quickly from strenuous training sessions. In addition to better 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 brings together all the 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 – the inner values also matter
Similar to Peter Attia, David Sinclair relies on to know as much as possible about your own body.This includes the regular determination of biological age by means of epigenetic testsHe also keeps an eye on his blood sugar, blood fat levels 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 done. He hopes that this will detect signs of cancer growth as early as possible. However, the role of whole-body MRIs in cancer screening is not without controversy.
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 real breakfast. Instead, he drinks a lot of water, or even better: hot water with lemon. He also 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. This is full of polyphenols, which have antioxidant and anti-inflammatory effects. In this 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.
