When it comes to the topic of aging and how we can influence it, one name keeps coming up: Dr. David Sinclair. He 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 scientifically understand and influence.
Since his international bestseller "Lifespan", David Sinclair has also become 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.The well-founded and sometimes cheerful narrative about the knowledge of 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 that only a few have managed so far. They have struck a chord and inspired everyday people about the science of aging. They have succeeded in getting people to engage with what they can personally do for their health and longevity.
But what exactly does David Sinclair do and what strategies does he pursue to slow down aging? Dive with us into the world of David Sinclair and discover how his scientific insights 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: Aging is a treatable disease, not an inevitable fate. This perspective fundamentally differs from traditional approaches. His research focuses on uncovering the molecular mechanisms of aging. The study of sirtuins, a family of enzymes often referred to as the "guardians of the genome," plays a central role. 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 the activation of sirtuins. However, NAD+ levels decrease with age, which, according to Sinclair, may 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 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 wonder: What does David Sinclair do himself to implement the insights 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 as follows:
- 1000 mg Metformin (in the evening): The molecule (typically classified as a medication across the EU) is usually used to treat type 2 diabetes mellitus, as it leads to improved utilization of glucose in the body. It acts on the longevity pathway AMPK . Currently, one of the largest studies (TAME) is researching how Metformin affects longevity.
- As an alternative he advocates for 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 berberine capsule daily is sufficient. In the innovative berberine-mineral-complex from MoleQlar high-purity berberine-phospholipid meets chromium and zinc. The combination with phospholipids increases the berberine bioavailability by ten times.
- 1 g NAD booster dissolved in water (in the morning): NAD boosters act on the sirtuins . NR (Nicotinamide Riboside) is a very potent and clinically studied molecule in this area.
- 1 g Resveratrol powder 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 boosters, acts on the sirtuins, a family of longevity genes.
- 1000 mg Betaine (TMG) dissolved in water: With its numerous methyl groups, TMG is said to counteract the increased excretion of these due to the intake of NAD boosters.
- Alpha-lipoic acid (ALA): David Sinclair researched this molecule already for his PhD.It is a naturally occurring substance that is primarily found in the liver, spinach, broccoli, and peas. Several studies have confirmed the antioxidant effect of ALA. Additionally, it stimulates fat metabolism and is said to strengthen mitochondria. A dosage of 500mg daily is recommended. 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) can be found in fish, algae, or certain oils. Only about 20 percent of people consume enough omega-3 fatty acids through 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 portion of people in Europe has a Vitamin D deficiency . Vitamin D contributes to normal immune function. Vitamin K2 aids in blood clotting and ensures that less "calcium" deposits in the vessels. With a combination of both vitamins, you can secure both benefits. Both vitamins are included in the Vitamin D Drops and the Vitamin D Capsules from MOLEQLAR.
- 1 mg Spermidine: Spermidine is primarily found in soy products and wheat germ in concentrated form. It is said to stimulate autophagy and, according to Sinclair, also have stabilizing effects on the epigenome . Through 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 field.
- Fisetinn: Fisetin is also a polyphenol that has been shown to have effects comparable to resveratrol in animal models.
David Sinclair's diet and exercise routine
The researcher living in the USA skips lunch. His only meal of the day is in the evening. He is thus a proponent of the OMAD diet (One-Meal-A-Day). He believes that intermittent fasting activates autophagy – a self-cleaning process of our cells. According to his statements, taking the molecules in the morning does not interrupt 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 individuals with only one meal a day (OMAD) and the other group consisted of individuals who eat "normally" (three meals a day). The OMAD group burned more body fat by the end of the study and had lower blood sugar levels while maintaining muscle mass and athletic performance.
David Sinclair complements this specific dietary routine with physical activity. His basic recommendation is to be out of breath three times a week for 10 minutes. Additionally, 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 conviction based on? On numerous scientific findings, which he and thousands of other researchers worldwide owe to.
Meditation, cold therapy, and hiking – David Sinclair's ways to reduce stress
With such popularity, a full calendar of appointments quickly arises. Accordingly, it can indeed become quite stressful. David Sinclair pursues various approaches to achieve a healthy balance between stress and relief.
One of the most effective methods is daily meditation .Here he can unwind and find strength for his daily tasks. In addition, Sinclair is a great nature lover. Especially on weekends, he tries to go for a walk in the woods with his wife and children, or he goes on a kayak tour. Relatively new are his cold baths. Known through Wim Hof or Andrew Huberman, there are more and more studies that support the positive effect of cold baths. Athletes have been using cold therapy for a longer time to recover faster from strenuous sessions. In addition to better recovery, there are a variety of 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 topic. David Sinclair prefers a cold bath right after his workout, while Andrew Huberman uses an entire training session to alternate exposing his body to cold and heat.
ApoB, blood glucose, CRP – for David Sinclair, it's also about the inner values
Similar to Peter Attia, David Sinclair focuses on knowing as much as possible about his own body. This includes the regular determination of biological age using epigenetic tests. Additionally, he keeps an eye on his blood sugar, blood lipid levels, and inflammation markers. For this, he has his blood drawn multiple times a year.
If you want to dive deeper into the various laboratory parameters, check out 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 be beneficial for everyone to wear a continuous glucose monitor for a period of time.
Once a year, David Sinclair also has a full-body MRI done. With this, he hopes to detect signs of cancer growth as early as possible. However, the role of full-body MRIs in cancer screening is not without controversy.
David Sinclair's morning routine
David Sinclair is an early riser.Most of the time, he starts working directly after getting up, usually by answering emails. According to his own statements, he works around 12 hours a day in his lab and the various companies he is involved with. He has developed a fixed morning routine that he has been refining for over 15 years. David Sinclair does not have 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 are secondary plant compounds that have antioxidant and anti-inflammatory effects. 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 is currently being further investigated for possible longevity effects, just like quercetin, which is also found in green tea.
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