@nootropicguy: The exact anti-aging stack lon...

The exact anti-aging stack longevity expert David Sinclair uses to age backwards

(from his best-selling book "Lifespan" & various interviews/podcasts)

- 13 supplements/drugs
- Rationale
- Dose
- My Analysis

(Bookmark this thread)

THREAD🧵

Disclaimer: This is not medical advice. Always consult with a qualified physician prior to taking any dietary supplement or drug.

This thread has not been endorsed by Dr. Sinclair and may not be 100% accurate. Also, Sinclair doesn't share the brands he uses or endorse brands.

Dr. David Sinclair is a Harvard professor, longevity researcher, and expert. He focuses on epigenetics of aging, NAD+ metabolism, and sirtuins.

He's a thought leader in the anti-aging space & has been a guest on top podcasts such as the JRE

Let's begin...

1) Nicotinamide mononucleotide (NMN)

Dose: 1g/day (pharma grade)

NMN is a precursor to NAD+ which is essential for cellular energy production

That said, NAD+ levels decline as we age, making NMN/NR/Niacin suppelemntation potentially valuable

NAD+ also fuels sirtuins, which protect our DNA & epigenome and regulate inflammation

NMN is a solid choice, but there's evidence that shows Niacin works well too, and may be preferable as it's much cheaper

This next one though is controversial

2) Resveratrol

Dose: 1g/day (w/ coconut yogurt)

Sinclair has been taking 1 gram of resveratrol daily since 2004

Why?

While NAD+ is needed to fuel sirtuins, resveratrol is needed to activate them

IMO, the problem with resveratrol is that a lot of the evidence is pretty weak and in some cases has been disproven

Resveratrol is also very poorly absorbed, although this can be enhanced by fats like yogurt, MCT oil, etc

The phytosome form is also exceptionally bioavailable

Personally, I believe pterostillbene is a better alternative as it's absorbed considerably better and can be more potent

It's found in blueberries and is particularly useful in neurological disorders

pubmed.ncbi.nlm.nih.gov/21982274/

3) Quercetin

Dose: 500 mg / day (w/ coconut yogurt)

Quercetin is one of the most studied flavonoids and is found naturally in variety of sources

It's best known as a senolytic - a compound that removes damaged (aka "senescent") cells

Quercetin isn't a one hit wonder tho

It increases NAD+ availability by inhibiting CD38, thus directly benefiting cellular energy

It also activates the SIRT1 & AMPK anti-aging pathway

Overall, it promotes autophagy (cellular cleansing) & reduces inflammation & ox. stress

Its benefits go WAY beyond anti-aging too

- Insulin sensitivity
- Zinc ionophore & anti-viral
- Anti-cancer properties
- Neuroprotective
- Anti-allergy

I'd take 1 capsule of quercetin phytosome, a highly bioavailable form, like this:
lddy.no/1fvv6

4) Fisetin

Dose: 500 mg / day (w/ coconut yogurt)

Fisetin is like quercetin's younger cousin

It also functions as a senolytic

And fisetin is even more potent than quercetin in this regard

Fisetin's life-extending benefits have been replicated in multiple studies and overall I'm a fan of this one

Also supports:

- Hair growth (TERT)
- Autophagy (mTORi)
- Cadioprotection
- Neurogenesis

Both fisetin & quercetin should be taken with fat to enhance bioavailability

5) Spermidine
Dose: 1 mg/day

Spermidine is one of the more novel exciting compounds on this list

While quercetin & fisetin are primarily "senolytics," spermidine is a powerful mTOR inhibitor that supercharges autophagy

Autophagy = natural cellular cleansing process that can be used to recycle old, damaged cells, and create new ones

Mice studies show a 25%+ increase in lifespan!

And Sinclair believes it has enormous potential to extend lifespan in humans

Still early but this 1 is v promising

6) Metformin (prescription drug)

Dose: 800 mg (at night, not before exercise)

Metformin is the closest thing to "life extension in a pill"

It's the diabetes drug that mimics the benefits of fasting

How?

- Increases insulin sensitivity
- Reduces glucose uptake
- Activates longevity pathways (AMPK)
- Inhibits inflammatory pathways

It also has direct & indirect anti-cancer benefits

Crazy: Diabetics taking Metformin actually live longer than certain non-diabetic populations not taking metformin

There are potential risks tho:

- B vit deficiency
- GI issues
- Lactic acidosis
- Hypoglycemia

Overall tho, it's pretty safe

Berberine is a natural alternative

7) Vitamin D3

Dose: ~5,000 IU/day (not clear)

Unless you live in a tropical climate and are outside all day, you should probably be taking Vitamin D

It's been shown to lengthen lifespan in animal models

Vit D:

- Potently enhances immunity
- Lengthens telomeres
- Supports cardiovascular health

The risk of adverse effects with Vitamin D is low, especially if you're taking it with bioavailable magnesium & Vitamin K2

This is what I use:
lddy.no/1f93x

8) Vitamin K2

Dose: ~120mcg (not clear)

Vitamin D ensures proper uptake of calcium, but Vitamin K makes sure that calcium ends up in your bones, not your arteries

If you're taking Vitamin D, you should pairing that with MK-4 or MK-7

6) Statin (prescription drug)

Drug/Dose: Not specified

Statins are drugs used to improve cholesterol biomarkers

Because he has a family history of heart disease, he takes a statin to theoretially lower his own risk

Personally, I'm not a fan of statins

They lower CoQ10 levels, weaken mitochondrial function, and can contribute to muscle pain & weakness

If concerned w/ cholesterol...

I'd use citrus bergamot & lycopene, which are effective & much less likely to cause problems

7) Low-dose aspirin

Dose: 83 mg/day

Sinclair takes this common OTC painkiller to reduce inflammation

It's also one of the most potent cancer prevention tools aside from fasting and upregulates dopamine synthesis

Personally, I prefer white willow bark

8) Alpha-lipoic acid (ALA)

Dose: Not specified

ALA is a very strong antioxidant that can potentially slow down aging during certain circumstances

I personally wouldn't be taking it unless I knew I had to combat a lot of oxidative stress

If you decide to take ALA, you should be taking Na-R-ALA or R-ALA Cyclodextrin to enhance bioavailability...

Otherwise you're wasting your money

lddy.no/1fria

9) Coenzyme Q10 (CoQ10)

Dose: Not specified

CoQ10 is essential for mitochondrial function, especially in the cardiovascular system

It functions as an electron carrier, thus enhancing ATP energy production

I would personally take Ubiquinol instead of CoQ10 as it's the active form of CoQ10 that is more bioavailable

Overall, I consider Ubiquinol or bioavailable CoQ10 one of the best cardiovascular support tools, bar none

13) TMG (Trimethylglycine or Betaine)

Dose: ~500 to 1000mg (not specified)

In order to process NMN, the kidney uses up methyl groups, and TMG is helpful as it provides additional methyl groups

Thus, Sinclair takes TMG as a countermeasure to prevent a methyl drain

Anyways, that's all for now

Hope you enjoyed this thread

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