The exact anti-aging stack longevity expert David Sinclair uses to...
NootBro@nootropicguy
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Jan 10, 2025
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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🧵
(from his best-selling book "Lifespan" & various interviews/podcasts)
- 13 supplements/drugs
- Rationale
- Dose
- My Analysis
(Bookmark this thread)
THREAD🧵
2
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.
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.
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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...
He's a thought leader in the anti-aging space & has been a guest on top podcasts such as the JRE
Let's begin...
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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
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
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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
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
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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
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
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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
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
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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/
It's found in blueberries and is particularly useful in neurological disorders
pubmed.ncbi.nlm.nih.gov/21982274/
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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
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
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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
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
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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
- 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
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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
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
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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
Also supports:
- Hair growth (TERT)
- Autophagy (mTORi)
- Cadioprotection
- Neurogenesis
Both fisetin & quercetin should be taken with fat to enhance bioavailability
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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
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
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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
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
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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
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
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How?
- Increases insulin sensitivity
- Reduces glucose uptake
- Activates longevity pathways (AMPK)
- Inhibits inflammatory pathways
It also has direct & indirect anti-cancer benefits
- Increases insulin sensitivity
- Reduces glucose uptake
- Activates longevity pathways (AMPK)
- Inhibits inflammatory pathways
It also has direct & indirect anti-cancer benefits
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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
There are potential risks tho:
- B vit deficiency
- GI issues
- Lactic acidosis
- Hypoglycemia
Overall tho, it's pretty safe
Berberine is a natural alternative
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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
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
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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
- 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
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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
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
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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
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
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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
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
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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
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
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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
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
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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
Otherwise you're wasting your money
lddy.no/1fria
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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
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
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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
Overall, I consider Ubiquinol or bioavailable CoQ10 one of the best cardiovascular support tools, bar none
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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
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
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Anyways, that's all for now
Hope you enjoyed this thread
For cutting-edge biohacking tips & protocols, subscribe to my substack nootbro.substack.com
Hope you enjoyed this thread
For cutting-edge biohacking tips & protocols, subscribe to my substack nootbro.substack.com
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Also, if you enjoyed this thread, I’d love if you could like + RT the original tweet for the algo
(these threads aren’t easy 😉)
(these threads aren’t easy 😉)
NootBro@nootropicguy
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🧵
(from his best-selling book "Lifespan" & various interviews/podcasts)
- 13 supplements/drugs
- Rationale
- Dose
- My Analysis
(Bookmark this thread)
THREAD🧵
