When the book 'Lifespan - Why we age and why we don't have to' was published in September 2019, David A Sinclair, PhD is well known, but not yet the shooting star of the longevity scene that he is today. The book, which appeared in German under the title 'The end of aging - the revolutionary medicine of tomorrow', 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 cheerful 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 has achieved something that few have done before. You touched a nerve and got everyday people excited about the science of aging. You've managed to get people thinking about what they can personally do for their health and longevity.
For Sinclair, aging is a disease that can be cured. At this point his comments move away from mere information and take on the character of recommendations. The Australian scientist not only pays lip service, but also lives his research himself. Not just since Lifespan, but for several decades longer. In the book and in numerous interviews, he willingly reveals the steps he takes to stay healthy for a long time. This is also the case in the new Lifespan podcast, which he co-hosts with Matthew D. LaPlante records.
Sinclair's anti-aging recipe
This has changed over the years and currently (according to his Lifespan podcast and other recent interviews) looks like this:
- 1000 mg metformin (evening): The molecule (usually classified as a medicinal product across the EU) is typically used to treat type 2 diabetes mellitus as it leads to improved utilization of glucose in the body. It starts at Longevity Path AMPK . One of the largest studies (TAME) is currently researching how metformin affects longevity.
- As an alternative he advocates the naturally occurring molecule berberine. His dosage recommendation is between 1 and 2 grams daily. If you also want to benefit from berberine, then one capsule Berbersome daily is enough for you. In the innovative berberine mineral complex from MoleQlar , highly pure berberine phospholipid meets chromium and zinc. The combination with phospholipids increases berberine bioavailability 10-fold.
- 1 g NAD Boosters dissolved in water (in the morning): NAD boosters are placed on the Sirtuins an.
- 1 g Resveratrol mixed with two to three spoons of yogurt (in the morning): Resveratrol is particularly found in selected types of red wine (Pinot Noir) and is a well-known polyphenol with antioxidant properties. Like NAD Booster, the supplement targets the Sirtuins, a family of longevity genes.
- 1000 mg Betaine (TMG) Dissolved in water: With its numerous methyl groups, TMG is intended to increase excretion Counteract this by taking 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. The antioxidant effect of ALA has been confirmed in several studies. In addition, it stimulates fat metabolism and improves mitochondrial function. He recommends 500 mg daily as a dose.
- Omega-3 fatty acids: These vital fatty acids can be found, for example, in fish, algae or some oils. Only around 20 percent of people get enough omega-3 fatty acids from their diet. In sufficiently high quantities omega-3 fatty acids contribute to maintaining normal brain and heart function.
- Vitamin D3 and K2: A large proportion of people in Europe have a Vitamin D deficiency . 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 to include three additional substances :
- 1 mg Spermidine: Spermidine is mainly found in concentrated form in soy products and wheat germ. It is said to stimulate autophagy and, according to Sinclair, also has stabilizing effects on the epigenome . Through these epigenetic changes spermidine can switch old cells back to “youthful”.
- Quercetin: The molecule is contained 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 comparable effects to resveratrol in animal models.
Diet 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 therefore a representative of the OMAD diet (One-Meal-A-Day). He expects intermittent fasting to activate autophagy – a self-cleaning process of our cells. According to him, taking the molecules in the morning does not break the fast.
A recently published study shows numerous benefits of Sinclair's fasting method. Two groups with identical daily calorie intake were compared. One group consisted of people who ate only one meal a day (OMAD) and the other group consisted of people who ate a “normal” diet (three meals a day). By the end of the study , the OMAD group burned more body fat and had lower blood sugar levels while maintaining muscle mass and athletic performance.
David Sinclair then supplements the special nutritional routine with physical exercise. His basic recommendation is 10 minutes out of breath three times a week. He also 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 believes this approach will slow his own aging. What is this belief based on? On numerous scientific findings that are due to him and thousands of other researchers worldwide.
Meditation, cold therapy and hiking - David Sinclair's ways to reduce stress
With such popularity, it comes with a busy schedule. So it can be stressful at times. David Sinclair follows various approaches to achieve a healthy balance between stress and relief.
One of the most effective methods is meditating daily. Here he can switch off and find strength for his daily tasks. In addition Sinclair is a big nature lover. Especially 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. Made famous by Wim Hof or Andrew Huberman, there are more and more studies showing the positive effect of cold baths.
Athletes have been using cold therapy for a long time to recover more quickly from strenuous sessions. In addition to better recovery, there are a number of areas on which cold can have a positive effect. In her book “Winter Swimming: Why Cold Water Makes Us Healthier and Happier,” Dr. Susanne Søeberg summarizes all the current scientific findings on the topic. David Sinclair prefers a cold bath immediately after exercise, while Andrew Huberman spends an entire training session alternating his body between cold and heat.
ApoB, blood glucose, CRP – the internal values are also important
Similar to Peter Attia, David Sinclair relies on knowing as much as possible about his own body. This includes regular determination of biological age using epigenetic tests. He also keeps an eye on his blood sugar, blood lipid levels and inflammation levels. To do this, 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 values you should keep an eye on or why it can make sense for everyone to have a Continuous glucose monitor to wear for a period of time.
Once a year, David Sinclair also has a full-body MRI done. In this way, he hopes to discover 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 riser. He usually starts working as soon as he gets 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 refined over and over again for more than 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 eats a few spoonfuls of yoghurt and then takes his supplements. The reason for this is that, among other things, Resveratrol is only absorbed by the body with a little fat.
David Sinclair prefers green matcha tea as a source of caffeine. 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, like Quercetin, which is also contained in green tea, is currently being further investigated for possible longevity effects.
