Dr. Sinclair does not recommend any thing or describes his diet in one go. However, based on patient collections from articles, following appears to be his diet, reservations expressed apply, to me too.. The article overlays the opinions of the writer too. It is amazing to compare it with my diet, and the reasons for it, even though mine was independently derived, with reasons given. Best all can do is compare their own and adjust. I am amazed at how much I am similar to my hero.
my view: Heart quad-bypass,, diabetes, osteoarthritis and osteopenia. No genetic gift, but shooting for wish-death, likely with 20 year bioage reduction.
Nicotinamide
Mononucleotide (NMN), 1g per day, in the morning. Will do upgrade to nmnh or MIB-626 (nmn with h2s for nitric oxide) or liposome nmn (defeat liver, raise blood level and defeats BBB). LIposome is generic encapsulation in nanoparticles for all kind of vitamins. glutathione, nmn etc
author view: 1000 mg is a high dose of NMN. 250 to 500 mg is also sufficient to benefit from NMN’s health and longevity promoting effects.
my view: I got hooked due to aggressive marketing (after ad minus) and surprise agreement of Dr. Sinclair. There are two minor and one essential difference (take only 500 mg of nmn, rather than have 1 gm/day betaine, 200mg pterostilbene not 1 gm resveratrol)
Resveratrol, 1g per day, in the morning.
Author view: We are lukewarm about resveratrol. We believe pterostilbene is better.
Resveratrol is a stilbenoid found in the skin of grapes in low amounts. Studies have shown that resveratrol can reduce the risk of heart disease, cancer and neurodegeneration. David Sinclair believes that resveratrol works synergistically with NMN. Resveratrol is needed to activate the sirtuin genes (which protect our DNA and epigenome), while NMN is needed to fuel the sirtuins. However, resveratrol is difficult to be absorbed by the gut, and the little resveratrol that ends up in the body is broken down very quickly. Therefore, pterostilbene is a better alternative.
My view: 200 mg pterostilbene not 1 gm resveratrol
Metformin (prescription drug) 1 gram per day: 500 mg in the morning and 500 mg in the evening.
Author view: We are cautiously optimistic about metformin, keeping in mind some caveats.
My view: required 2 gm/day metformin, 75 mg acarbose). Will add DHEA, if needed.
Vitamin D3
author view: We are positive about this vitamin.
Vitamin D can reduce the risk of various aging-related diseases. Vitamin D deficiency in humans has been associated with an increased risk of heart disease, type 2 diabetes, autoimmune diseases and Alzheimer’s disease. Vitamin D activates many genes that confer important health benefits (R).
The dose of vitamin D that most governments advise is too low (e.g. 400 to 800 IU per day). Most vitamin D experts advise to take at least 2000-4000 IU per day, and get your vitamin D levels checked at least every year.
my view: strong endorsement with k2 , 100 microgm of mk-7 for all Indians. Must for me for osteoarthritis, all Indians have suspect bone strength past 65. Agree 2000-4000 IU/day.
Vitamin K2
author view: We like vitamin K (a lot).
Vitamin K is important not just for bone health, but also vascular and mitochondrial health. Vitamin K also improves skin appearance. You take vitamin D, you ideally also combine it with vitamin K2 (MK-7 is the best form): the two vitamins work synergistic ally.
My view: strong endorsement with k2 , 100 microgm of mk-7 for all Indians. Must for me for osteoarthritis, all Indians have suspect bone strength past 65.
Statin (prescription drug) – taken since his early 20s due to family history of cardiovascular disease.
Author view: We are not big fans.
Statins could lower the risk of heart disease. But there is a lot of discussion about how significant the effect of a statin is on reducing the cardiovascular risk.
Some scientists claim you should take statins if you have an increased risk of getting a heart attack (known as “primary prevention”), while others claim that you should only take statins when you’ve already had a heart attack (as “secondary prevention”).
Other studies suggest that for many people, statins don’t work very well for primary prevention.
This will likely depend on your personal genetic make-up; we see that some people react much better to statins while others derive no effect.
Also, not all statins are the same. Some statins seem to be able to extend lifespan in mice (like simvastatin) while other statins do not have this effect. Also, statins can have side effects, like muscle aches or neuropathy (nerve pain), and some statins more than others.
My view: Needed for Heart, benefits brain (IE Alzheimer). Atorva not simva, document research continues.
Low-dose aspirin – 83 mg per day
author view: Neutral, but also a bit disappointed.
A low dose aspirin could reduce inflammation, reduce the risk of heart attacks, and perhaps the risk of cancer. Many other studies showing that aspirin could have health and longevity benefits.
My view: Strong endorsement, even non-heart-patients.
Alpha Lipoic Acid
author view: This antioxidant very likely does not extend lifespan in humans. In fact, it may actually even shorten lifespan.
Alpha lipoic acid (ALA) is a strong antioxidant. and scientists have learned that antioxidants could actually accelerate aging. So we would be careful with taking supra physiological doses (much greater than you’d ever find in a healthy diet) of antioxidants.
My view: Don't take it.
Coenzyme Q10
author view: This antioxidant probably cannot extend lifespan in humans. It could possibly even shorten lifespan.
Coenzyme Q10 is an antioxidant that improves mitochondrial functioning. There is insufficient scientific evidence (at least in well-conducted studies with the right disease model mice) that coenzyme Q10 can extend lifespan. We would be cautious about taking strong antioxidants like coenzyme Q10 to extend lifespan.
My view: Too many endorsements, plethora of small benefits
He knows very well that nutrition, exercise, proper sleep and stress reduction are also very important methods to extend lifespan. How does he go about this?
Nutrition
David Sinclair often eats only 2 meals per day instead of 3 meals. He drinks lots of green tea. He eats little (red) meat, and consumes lots of vegetables. Professor Sinclair is a proponent of regular fasting.
My view: Diabetes prohibits fasting. Similar effects by making all dinners 1/4 inch roti never thick and lauki or tori sabji. Visible effects in test every morning (15 year) blood draw for insulin, rarely reading above 120, 5.8 - 6.3 HbA1c. Very high protein breakfast, normal lunch, sparse dinner.
Exercise
Regarding exercise, David Sinclair runs once or twice a week, both in a low intensity and high-intensity way. He also does weight lifting one or twice a week.
My view: Required due to heart and diabetes, gym for 2% loss of muscle mass per year. Otherwise, greatly beneficial too. 2 km/day walk, all weathers. No truancy.
