When it comes to the topic of aging and how we can influence it, one name keeps coming up: 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 turned our traditional understanding of aging on its head and opened up a new perspective: aging is not a fixed fact, but a biological process that we can understand scientifically and influence.
At the latest since his international bestseller "Lifespan" is David Sinclair It is also known to a wide audience and inspires countless people to take their health and potential for a longer, more vital life into their own hands. His well-founded and sometimes lighthearted 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 managed before: they have struck a chord and inspired ordinary people to engage with the science of aging. They have succeeded in getting people to consider what they can personally do for their health and longevity.
But what exactly does it do? David Sinclair And what strategies does he pursue to slow down aging? Dive with us into the world of David Sinclair Join us and learn how his scientific insights and personal routine can help you on your journey to greater longevity.
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Core idea and research by David Sinclair
In the center of David Sinclairs His work and perspective are based on the thesis that aging is a treatable condition, not an inevitable fate. This perspective differs fundamentally from traditional approaches. His research focuses on the molecular mechanisms of aging to uncover. Research into sirtuins, a family of enzymes often referred to as "guardians of the genome," plays a central role in this. 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 the SirtuinsHowever, NAD+ levels decrease with age, which, according to Sinclair, leads to… mitochondrial dysfunction and other signs of aging. 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 are asking 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 (in the evening): The molecule (generally classified as a medicinal product throughout the EU) is typically used to treat type 2 diabetes mellitus, as it leads to improved glucose utilization in the body. It acts on the Longevity path AMPK Currently, one of the largest studies (TAME) is researching how metformin affects longevity.
- As an alternative He advocates for the naturally occurring molecule. Berber womanHis recommended dosage is between 1 and 2 grams daily. If you too would like to benefit from berberine, then One capsule is enough for you. Berbersome dailyIn the innovative Berberine mineral complex from MoleQlar Highly purified berberine phospholipid meets chromium and zincThe combination with phospholipids increases the bioavailability of berberine tenfold.
- 1 g NAD Booster dissolved in water (in the morning): NAD Boosters target 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 spoonfuls of yogurt (in the morning): Resveratrol is found particularly in select red wine varieties (Pinot Noir) and is a well-known polyphenol with antioxidant properties. Like NAD Booster, this supplement targets the... Sirtuins, a family of longevity genes.
- 1000 mg Betaine (TMG)) dissolved in water: With its numerous methyl groups, TMG is supposed to counteract the increased excretion of these substances caused by taking NAD boosters.
- Alpha-lipoic acid (ALA)David Sinclair researched this molecule for his PhD. It's a naturally occurring substance found primarily in liver, spinach, broccoli, and peas. Several studies have confirmed ALA's antioxidant effects. Additionally, it stimulates fat metabolism and improves mitochondrial function. He recommends a daily dose of 500 mg. Alpha-lipoic acid also supports... Coenzyme Q10, also known as ubiquinone, which Mitochondria.
- Omega-3 fatty acidsThese essential fatty acids (EPA and DHAOmega-3 fatty acids are 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 quantities Omega-3 fatty acids contribute to the maintenance of normal brain and heart function..
- Vitamin D3 and K2A large proportion of people in Europe exhibit a Vitamin D deficiency on. Vitamin D contributes to normal immune function. Vitamin K2 helps with blood clotting. and ensures that less "calcification" is deposited in the blood vessels. By combining both vitamins, you can secure both benefits.
- 1 mg Spermidine: Spermidine is found in concentrated form primarily in soy products and wheat germ. It is said to Autophagy Stimulate and, according to Sinclair, also have a stabilizing effect on the Epigenome possess. These epigenetic changes are related to... Can spermidine switch old cells back to a "youthful" state?.
- Quercetin: The molecule is found in numerous plants and, like resveratrol, belongs to the group of... PolyphenolsIt is currently the subject of intensive research in the field of longevity.
- Fisetin: Fisetin is also a polyphenol, which 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 expects it 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 Sinclair's fasting method demonstrates numerous advantages. Two groups were involved in this process. identical daily calorie intake The study compared two groups. 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). The OMAD group burned the most fat by the end of the study. more body fat and had lower body fat percentage. Blood sugar levels with consistent muscle mass and athletic performance.
David Sinclair then supplements his special diet routine with Physical activity is key. His basic recommendation is 10 minutes of exercise three times a week, getting out of breath. He also routinely uses dumbbells and weights – even in his office. There, a small stepper is hidden under his desk to keep his legs active while he sits.
Sinclair is convinced that this approach will slow his own aging. What is this conviction based on? On numerous scientific findings, for which he and thousands of other researchers worldwide are responsible.
Meditation, cold therapy and hiking – David Sinclair's ways to reduce stress
Such popularity inevitably leads to a packed schedule. Consequently, things can get quite stressful. David Sinclair pursues various approaches to achieve a healthy balance between work and relaxation.
One of the most effective methods is this 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 walks in the forest with his wife and children, or he goes on a kayak tour.
His cold baths are a relatively new feature. They became known 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 more quickly from strenuous training sessions. Besides improved recovery, there are numerous other areas where cold can have a positive effect. In her book "Winter Swimming: Why Cold Water Makes Us Healthier and Happier," Dr. Susanne Søeberg compiles all the current scientific findings on the subject. David Sinclair prefers a cold bath immediately after his sport, while Andrew Huberman spends an entire training session exposing his body to alternating cold and heat.
ApoB, blood glucose, CRP – David Sinclair also considers the inner values to be important.
Similar to Peter Attia, David Sinclair relies on to know as much as possible about one's own bodyThis includes the regular determination of biological age using epigenetic testsHe also keeps a close eye on his blood sugar, blood lipid levels, and inflammation markers. To do this, he has his blood drawn several times a year.
If you want to delve deeper into the various lab parameters, then take a look at our lab 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 beneficial for everyone to have one continuous glucose monitor to wear for a period of time.
David Sinclair also has a whole-body MRI scan once a year. He hopes this will help 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 immediately after getting up, typically 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, which he has refined over 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 also eats a few spoonfuls of yogurt and takes his supplements at the same time.This is due to the fact that, among other things... Resveratrol It is only absorbed by the body with some fat.
David Sinclair prefers green matcha tea as a source of caffeine.This one is full of polyphenols, which are secondary plant compounds, the antioxidant and have anti-inflammatory effects.In one study The various components 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.
