Longevity, Magazine

What does David Sinclair do to stay healthy for a long time?

Dr. David Andrew Sinclair - Longevity nutritional supplement with resveratrol, quercetin, NAD, spermidine and more.

When in September 2019 the book 'Lifespan - Why we age and why we don't have to' was published, David A. Sinclair, PhD was well-known but not yet the shooting star of the longevity scene that he is today. The book, which was published in German under the title 'The End of Aging - Tomorrow's Revolutionary Medicine.' catapulted the Australian biologist and professor of genetics at Harvard Medical School to the top of bestseller lists in dozens of countries. And not only that.

The well-founded and sometimes cheerful narration of the knowledge of ageing processes and their causes, made him one of the most renowned researchers on ageing worldwide with a reach far beyond the borders of the scientific community.

David Sinclair and his co-author Matthew D. LaPlante have succeeded in doing something that few have managed before. They have struck a nerve and got everyday people excited about the science of ageing. They have managed to get people looking at what they can personally do for their health and longevity.

For Sinclair, ageing is a disease that can be cured. At this point, his remarks move away from mere information and take on the character of a recommendation. The Australian scientist does not just pay lip service to the idea, but lives his research himself. Not just since Lifespan, but for several decades longer. In his book and in numerous interviews, he willingly reveals the steps he himself takes to stay healthy for a long time. This is also the case in the new Lifespan podcast, which he records together with Matthew D. LaPlante.

Epiage (epigenetic age test) by MoleQlar
Do you know how old you really are (biologically)? The epiAge test gives you an epigenetic answer to this question.

Sinclair's anti-ageing recipe

This has changed over the years and currently (according to his Lifespan podcast and other recent interviews) looks like this:

  • 1000 mg metformin (in the evening): The molecule (usually classified as a drug throughout the EU) is typically used to treat type 2 diabetes mellitus because it leads to improved utilization of glucose in the body. It targets the AMPK longevity pathway. Currently, one of the largest studies (TAME) is investigating how metformin affects longevity.
  • As an alternative, he advocates the naturally occurring molecule berberine. His recommended dose is between 1 and 2 grams per day. If you would also like to benefit from berberine, then one capsule of Berbersome daily is sufficient. MoleQlar's innovative berberine mineral complex combines high-purity berberine phospholipids with chromium and zinc. The combination with phospholipids increases berberine bioavailability 10-fold.
  • 1 g NAD Booster dissolved in water (in the morning): NAD Boosters attach to the sirtuins on the sirtuins.
  • 1 g resveratrol mixed with two to three spoons of yogurt (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 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 very groups by the intake of NAD boosters.
  • Alpha lipoic acid (ALA): David Sinclair already researched this molecule for his PhD. It is a naturally occurring substance found mainly in liver, spinach, broccoli and peas. Several studies have confirmed the antioxidant effects of ALA. In addition, it stimulates fat metabolism and improves mitochondrial function. As a dose it recommends 500mg daily.
  • Omega-3 fatty acidsThese vital fatty acids are found in fish, algae and some oils, for example. Only around 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 K2The majority 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.
Quercesome Quercetin Capsules Complex Banner
Quercesome - 20 times higher bioavailability compared to conventional quercetin powder. Thanks to phospholipids from sunflowers and natural vitamin C.

Only recently, Sinclair added three more substances to its portfolio of molecules:

  • 1 mg spermidine: Spermidine is found in concentrated form mainly in soy products and wheat germ. It is said to stimulate autophagy and, according to Sinclair, also has stabilizing effects on the epigenome. Via these epigenetic changes, spermidine can switch old cells back to "youthful".
  • Quercetin: This 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. He is thus a representative of the OMAD diet (One-Meal-A-Day). He hopes that fasting in the meantime will activate autophagy - a self-cleansing process in our cells. According to him, taking the molecules in the morning does not interrupt fasting.

A recent 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). The OMAD group burned more body fat by the end of the study and had lower blood glucose levels while maintaining muscle mass and athletic performance.

David Sinclair then supplements the special diet routine with physical exercise. His basic recommendation is 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 he is 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.

MoleQlar Spermidine - high dose, gluten free, vegan
Spermidine high dose from soybean extract and chlorella algae powder.

Meditation, cold therapy and hiking - David Sinclair's ways to reduce stress.

With such popularity comes a full schedule. Accordingly, things can get stressful at times. David Sinclair takes a variety of approaches to achieve a healthy balance between stress and relief.

One of the most effective methods is daily meditation. Here he can switch off 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 forest with his wife and children, or he goes on a kayak tour.

Relatively new are his cold baths. Made famous by Wim Hof or Andrew Hubermanthere are more and more studies that support the positive effect of cold baths.

Athletes have been using cold therapy for a long time to recover faster from strenuous sessions. In addition to improving recovery, there are a variety of fields that cold can have a positive effect on. In her book "Winter Swimming: Why Cold Water Makes Us Healthier and Happier," Dr. Susanne Søeberg brings together all the latest scientific findings on the subject. David Sinclair prefers a cold bath directly after his sport, while Andrew Huberman spends an entire training session exposing his body to cold and heat alternately.

ApoB, blood glucose, CRP - the internal values also matter

Similar to Peter Attia, David Sinclair focuses on knowing as much as possible about his own body. This includes regularly determining his biological age using epigenetic tests. He also keeps track of his blood sugar, blood lipid levels and inflammation levels. 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 values you should keep an eye on or why it can make sense for everyone to wear a continuous glucose meter for a while.

Once a year, David Sinclair also has a full-body MRI done on himself. In this way, he hopes to detect signs of cancer growth as early as possible. However, the role of whole-body MRIs in cancer screening is not without controversy.

Resveratrol from MoleQlar in capsule and powder form
For powder fans and capsule lovers - Trans-Resveratrol from MoleQlar is for everyone.

David Sinclair's Morning Routine

David Sinclair is an early riser. He usually starts working right after getting up, usually by answering e-mails. By his own account, he works around 12 hours a day in his lab and the various companies in which he is involved.

He has developed a fixed morning routine that he has refined again and again for more than 15 years. David Sinclair does not eat a real breakfast. Instead, he drinks lots of water, or even better: hot water with lemon. He also eats a few spoonfuls of yogurt and takes his supplements in the process. The reason for this is that resveratrol, among other things, 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 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 are called Epigallocatechin gallate (EGCG).. EGCG, just like Quercetinwhich is also found in green tea, is currently being further investigated for possible longevity effects.

More posts from our blog