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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 <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/21982274/" color="blue">pubmed.ncbi.nlm.nih.gov/21982274/</a>
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: <a target="_blank" href="https://lddy.no/1fvv6" color="blue">lddy.no/1fvv6</a>
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: <a target="_blank" href="https://lddy.no/1f93x" color="blue">lddy.no/1f93x</a>