When it comes to the topic of ageing and how we can influence it, one name comes up again and again: Dr. David Sinclair. He is not only a world-renowned geneticist and professor at the renowned Harvard Medical School, but also a driving force behind modern longevity research. With his groundbreaking work, he has turned our traditional understanding of ageing on its head and opened up a new perspective: Ageing is not a fixed fact, but a biological process that we can understand and influence scientifically.
Since his international bestseller "Lifespan", David Sinclair has become known to a wide audience and inspires countless people to take their health and their potential for a longer, more vital life into their own hands. This well-founded and sometimes cheerful account of the knowledge of ageing processes and their causes has made him one of the world's most renowned researchers on ageing with a reach far beyond the boundaries of the scientific community.
David Sinclair and his co-author Matthew D. LaPlante have achieved something that few have done before. They have struck a nerve and got everyday people excited about the science of ageing. They have managed to get people thinking about what they can personally do for their health and longevity.
But what exactly does David Sinclair do and what strategies does he use to slow down ageing? Dive with us into the world of David Sinclair and find out 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
At the center of David Sinclair's work and perspective is the thesis that aging is a treatable disease, not an inevitable fate. This perspective differs fundamentally from traditional approaches. His research focuses on uncovering the molecular mechanisms of ageing . 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 that is essential for hundreds of metabolic processes in the body, including energy production and activation of sirtuins. However, NAD+ levels decline with age, which Sinclair says can contribute 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 down the ageing process. His research group is also intensively investigating the role of epigenetic changes in the ageing process and how these can be influenced.
David Sinclair Supplement Routine
Many people ask: What does David Sinclair himself do 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 medicinal product throughout the EU) is typically used to treat type 2 diabetes mellitus, as it leads to improved utilization of glucose in the body. It targets the longevity pathway AMPK . Currently, one of the largest studies (TAME) is investigating how metformin affects longevity.
- As an alternative he advocates the naturally occurring molecule berberine. Its recommended dose is between 1 and 2 grams per day. If you would also like to benefit from berberine, then one capsule Berbersome dailyis enough for you. In the innovative Berberine Mineral Complex from MoleQlar high-purity berberine phospholipid meets chromium and zinc. The combination with phospholipids increases berberine bioavailability 10-fold.
- 1 g NAD Booster dissolved in water (in the morning): NAD Booster attaches to the sirtuins . NR (nicotinamide riboside) is a very potent and clinically studied molecule in the field.
- 1 g Resveratrol mixed with two to three spoonfuls of yoghurt (in the morning): Resveratrol is found particularly in selected red wine varieties (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 counteract the increased excretion of these by taking NAD boosters.
- Alpha lipoic acid (ALA): David Sinclair researched this molecule for his PhD. It is a naturally occurring substance found mainly in the liver, spinach, broccoli and peas. The antioxidant effect of ALA has been confirmed in several studies. It also stimulates fat metabolism and improves mitochondrial function. He recommends a daily dose of 500mg. Just like alpha-lipoic acid, coenzyme Q10, also known as ubiquinone, supports the mitochondria.
- Omega-3 fatty acids: These essential fatty acids (EPA and DHA) are found in fish, algae and some oils, for example. 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 the maintenance of 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 "calcium" is deposited in the blood vessels. With a combination of both vitamins, you can secure both benefits
- 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 have stabilizing effects on the epigenome . These epigenetic changes allow spermidine to 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 comparable effects to resveratrol in animal models.
Nutritional routine and exercise
The researcher, who lives in the USA, skips lunch. Sinclair eats his only meal of the day in the evening. This makes him a representative of the OMAD diet (One-Meal-A-Day). He hopes that the intermittent fasting will 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 of people who ate a "normal" diet (three meals a day). The OMAD group burned more body fat and had lower blood glucose levels by the end of the studywhile maintaining the same muscle mass and athletic performance .
David Sinclair then supplements the special dietary routine with physical exercise. His basic recommendation is 10 minutes out of breath three times a week. He also routinely picks up dumbbells and weights - even in his office. There's also a small stepper hidden under his desk so that his legs don't get bored while he's sitting.
Sinclair is convinced that this approach will slow down his own ageing. What is this conviction based on? On numerous scientific findings that he and thousands of other researchers around the world have to thank for.
Meditation, cold therapy and hiking - David Sinclair's ways to reduce stress
With such popularity comes a busy schedule. So it can certainly 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 meditating every day. Here he can switch off and find strength for his daily tasks. Besides this, Sinclair is a great nature lover . At weekends in particular, he tries to go for walks in the forest with his wife and children, or he goes on a kayaking trip.
Relatively new are his cold baths. Made famous by Wim Hof or Andrew Huberman , there are more and more studies supporting the positive effect of cold baths.
Sportspeople have been using cold therapy for some time to recover more quickly from strenuous sessions. In addition to better recovery, there are many other 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 the latest scientific findings on the subject. David Sinclair prefers a cold bath immediately after his sport , while Andrew Huberman devotes an entire training session to exposing his body to alternating cold and heat.
ApoB, blood glucose, CRP - internal values are also important for David Sinclair
Like Peter Attia, David Sinclair is committed to knowing as much as possible about his own body . This includes regularly determining his biological age using epigenetic tests . He also keeps an eye on his blood sugar, blood lipid levels and inflammation values. To do this, he has blood taken several times a year.
If you want to delve deeper into the various laboratory parameters, 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 wear a continuous glucose meter for a period of time.
Once a year, David Sinclair also has a full-body MRI scan. He hopes to detect signs of cancer growth as early as possible. However, the role of full-body MRIs in terms of cancer screening is not without controversy.
David Sinclair's morning routine
David Sinclair is an early riser . He usually starts work as soon as he gets up, usually by answering emails. By his own account 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 been refining 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 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 a little fat.
As a source of caffeine, David Sinclair prefers green matcha tea . This is full of polyphenols, which aresecondary plant substances that have an antioxidant and anti-inflammatory effect. In a 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.
