David Sinclair

“Magnesium? - That's good for sleep.”

“haven't had a need to do it. during the day and coffee I don't get the shakes. So I don't fix what's not broken.”

“Sometimes people say, get 1.6 grams of this ratio of EPA to DHA, and women about 1.3 grams. And that's been shown and counteract depression.”

“talk to your doctor about it, to take at least a gram of these omega-3 fatty acids every day.”

“if you're only meat and you don't eat fish, if you eat animals besides fish, you're not getting a lot of them. And they're they're the building blocks of the brain. So, we need a lot of them.”

“There's no molecule that's perfectly safe. Even fish oil, I think has warnings on it. So, um if you're 20 and you're going to do this for your whole life, that's a greater risk than someone like me who's 50, you could argue.”

“the three main ones that people talk about are EPA and DHA. The EPA is the more important one. You want to get at least a gram of that.”

“EPA and DHA and that's been shown to greatly improve memory and counteract depression.”

“they've been shown in a number of studies to to help with many different things from wound healing and of course depression.”

“if you're a plant-based person, you can't obviously get as much, you have to focus on other types of food alpha-linolenic acid or ALA, slowly, not efficiently. About 10% of it gets converted by the body”

“my supplement every night, along with these other components.”

“mackerel, krill, sardines. These are good sources of omega-3s. us the DHAs and the EPAs.”

“The EPA is the more important one. You want to get at least a gram of that. Sometimes people say, get 1.6 grams of this ratio of EPA to DHA, and women about 1.3 grams.”

“it turns out these omega-3s actually form a structural component of the brain. They insert along with other fats in the brain...nerves aren't naked...They're actually wrapped or insulating material. And that's what these fats do.”

“you also take um vitamin d which is like one of those powerhouse vitamins that's the one you get from the sun but you can also take an absorbable version right you could i take liquid it's a it's very important it affects a lot of things”

“a year's supply of vitamin D3 for immune support”

“if you're deficient in vitamin D, you can be directed towards eating certain foods like fish that have vitamin D”

“if you're deficient in vitamin D, they send you off and you should eat eat more salmon”

“It'd be like taking melatonin to wake up and cortisol before bed. It's just not in line with the natural circadian rhythm.”

“I don't think um I've seen anything amazing about melatonin in years. And when you start to see big gap in discoveries in science, you start to wonder is it really reproducible or not?”

“L-theanine is another one that people try. I've used it. Seems to help me.”

“And I know this from human clinical trials. I'm not just making this stuff up.”

“resveratrol is probably not working primarily through its antioxidant activity. It's pretty weak as an antioxidant.”

“I don't understand people who say, 'Oh, I don't want to take take resveratrol cuz we don't have any proof that it works.' Well, dude, it costs 2 cents a day. It's never hurt anybody as far as we know.”

“all these molecules, the polyphenols that come from plants, quercetin, fisetin, um resveratrol, even curcumin, uh especially curcumin, they're like brick dust. They don't they don't get absorbed. They're they're they're crunchy. So, you have to mix them with something, olive oil or yogurt, so that they they get absorbed.”

“Supplementation, still NMN, resveratrol, some metformin, uh vitamin...”

“quercetin, uh which is a molecule related to resveratrol”

“I think that resveratrol's a really great component of of a cosmetic, but not for the reasons that you might think.”

“if you have resveratrol with a bit of food and fatty food, you get five times the levels in the blood.”

“What's likely happening is that resveratrol's turning on the sirtuin activity, which then turns on antioxidant enzymes, but a lot of other good things, revving up metabolism, increasing blood flow, getting oxygenation into the tissue as well.”

“There is one antioxidant that seems to work pretty well for longevity, and that's resveratrol.”

“what we discovered and patented in my lab is that resveratrol boosts the HAS2 which makes the enzyme that makes those strands of HA.”

“That's the mix your resveratrol in, right? Yeah, cuz the all these molecules, the polyphenols that come from plants...you have to mix them with something, olive oil or yogurt, so that they they get absorbed.”

“spermidine, which is also uh working on this autophagy process... One is it stimulates autophagy just like rapamycin does in the mTOR pathway.”

“In just the last few months I've added that to my protocol and we'll have to see how my numbers look on InsideTracker.”

“The one that stands out for me is the one by Schwartz et al 2018. They were giving people 1.2 g per day over 3 months and there was significant enhancement of memory.”

“The one that stands out for me is the one by Schwartz et al 2018. They were giving people 1.2 g per day over 3 months and there was significant enhancement of memory.”

“it also stabilizes changes to the epigenome which as you know is one of the major causes of aging.”

“we know it extends lifespan in yeast and flies and worms. And even mice.”

“Spermidine. Definitely spermidine,...”

“There've been a number of human studies on spermidine uh particularly revolving around enhancing memory and dealing with memory loss in older Americans. That's true. We don't know a lot about aging itself but cognition has greatly improved in a number of studies.”

“You can buy it now. It's There's a a company that makes it in pure form, very low levels of gluten.”

“There've been a number of human studies on spermidine uh particularly revolving around enhancing memory and dealing with memory loss in older Americans. That's true. We don't know a lot about aging itself but cognition has greatly improved in a number of studies.”

“if you give spermidine to mice either when they're young or even late in life, they live longer and they have better heart function and other youthful capacities.”

“we're getting it from wheat germ. It's a lot easier. It's much more abundant. You can also find it in soy products.”

“I've been drinking Athletic Greens for a number of years now... they're giving five free travel packs plus a year's supply of vitamin D3 for immune support and vitamin K2, which keeps the calcium out of your arteries and puts it in your bones”

“vitamin K2 for keeping calcium out of your arteries and putting it where it's needed, into your bones”

“vitamin K2, which keeps the calcium out of your arteries and puts it in your bones”

“the full name if you want to hear it is nicotinamide mononucleotide but it's just a small chemical that the body takes in as a vitamin and turns it into a really important chemical in the body called nad”

“NMN is nicotinamide mononucleotide, but on online it's called NMN. Don't confuse that with M&Ms. You will not live longer.”

“yes so nadh and nad are larger molecules uh and nmn is a precursor building block and it's small enough that uh it does get taken up into cells and so that's why i take nmn”

“we've tested these side by side which is what a good scientist should do and so far nmn is the winner”

“if you measure the skin nad levels in a 50 year old like me i'm 52 they would be half the levels of when i was 20 which is not good for metabolism and enzymatic reactions in the body but it's also bad because nad is required for the body to defend itself against aging”

“without nad we're all dead in 30 seconds it's really important it's the molecule of life it is over time the levels decline if you measure the skin nad levels in a 50 year old like me i'm 52 they would be half the levels of when i was 20 which is not good for metabolism and enzymatic reactions in the body but it's also bad because nad is required for the body to defend itself against aging”

“you take metformin daily and you also take nmn”

“under the age of 25, you thought that um supplementation and things like that perhaps were not quite so necessary, at least with regards to I think specifically NMN or NAD boosters and stuff like that.”

“Supplementation, still NMN, resveratrol, some metformin, uh vitamin D... it hasn't changed since I wrote uh Lifespan 18 months ago.”

“That was discovered first as a senolytic by Jim Kirkland at the Mayo Clinic who combined it with a drug called dasatinib.”

“We've had some randomized controlled trials with humans and quercetin. The effects are Uh reduces uh liver steatosis.”

“There were others, quercetin, fisetin, which are actually now used by others for longevity. But resveratrol got most of the attention because it's found in red wine.”

“You can actually see that the number of senescent cells in the body goes away when you treat with quercetin and dasatinib.”

“They are what are called senolytic. Kill senescent cells... And that's what fisetin and quercetin appear to do.”

“those have been put into mice and into humans where they are showing really remarkable effects in treating age-related diseases.”

“quercetin, uh which is a molecule related to resveratrol, which is also uh suppresses the activity of senescent cells.”

“That was discovered first as a senolytic by Jim Kirkland at the Mayo Clinic who combined it with a drug called dasatinib. And together, those two molecules are potent killers of senescent cells.”

“we've had some randomized controlled trials with humans and quercetin. The effects are Uh reduces uh liver steatosis, a fatty liver, uh as well as other uh effects like inflammation in the body.”

“I've added um quercetin, uh which is a molecule related to resveratrol, which is also uh suppresses the activity of senescent cells.”

“the polyphenols that come from plants, quercetin, fisetin, um resveratrol, even curcumin, uh especially curcumin, they're like brick dust. They don't they don't get absorbed. They're they're they're crunchy. So, you have to mix them with something, olive oil or yogurt, so that they they get absorbed. And I know this from human clinical trials.”

“And that's what fisetin and quercetin appear to do. They do uh in the dish and in mice.”

“And together, those two molecules are potent killers of senescent cells. And those have been put into mice and into humans where they are showing really remarkable effects in treating age-related diseases.”

“there are three ones that are particularly important to know about. It's leucine, isoleucine and valine also known as the branched chain amino acids. And these are used by the body to sense protein intake. And the sensor is this protein complex we talked about called mTOR.”

“And when there's lots of these three branched chain amino acids particularly leucine it will be activated. And this mTOR the role is to say wow I've got lots of amino acids let's build muscle, let's repair cells, let's do all good stuff”

“when I think of meat, thinks amino acids, right? I think amino acids... including leucine... the first step is acid in your stomach is going to break down that meat into amino acids and then your your microbiomes can utilize a lot of them and then those amino acids are also going to leach into your bloodstream.”

“because of leucine's effects there are many people, particular fitness communities to ingest more leucine to maximize their wellness cases muscle growth but also just wellness... give you immediate benefits. You'll bulk up more. You'll feel better immediately, but based on the research, it's at the expense of”

“when there's lots of these three branched chain amino acids particularly leucine it will be activated. And this mTOR the role is to say wow I've got lots of amino acids let's build muscle, let's repair cells, let's do all good stuff”

“lack of amino acids, leucine, lysine and valine. mTOR and it's that up sirtuin, down MTOR that is hugely beneficial and turns on all of the body's defenses, the pro chewing up the old proteins, giving us more energy, repairing cells, all of that.”

“try to focus on plant based food more often so that there are periods during the week when there are aren't as many leucine, isoleucine and valine molecules floating around in your body so that you have a chance for your mTOR down regulation to recycle proteins”

“anti type two diabetes. does have wonderful effects and in some clinical trials on dozens of people that's being tested.”

“this one's really interesting because it's a natural and commonly available one that you can try at home. Of course, talk to your doctor first though.”

“there's a natural version of metformin, which is known as berberine, which has a lot of clinical data as well, that um has benefits as well, including lowering of blood glucose.”

“He said, if ever, I'm going to overeat like a Thanksgiving meal or something, I take berberine, those were his words.”

“if ever, I'm going to overeat like a Thanksgiving meal or something, I take berberine, those were his words.”

“So I think it's likely to be good.”

“it to rats and mice and seen that they are very healthy, especially on a high-fat diet.”

“There are some human studies that exist, clinical trials showing that it increases insulin sensitivity. You have to take high doses.”

“if I took berberine, it works very similarly of the AMPK pathway and the mTOR pathway, et cetera, in particular carbohydrates, and kind of get a headache, like almost hypoglycemic.”

“Yeah, the clinical studies, it's at least a gram. There's one that worked with 2 g, but it does seem to work just like Metformin in improving the body's sensitivity to insulin and lowering the blood glucose levels”

“energetics in the body, just like AMPK and Metformin does.”

“This is a molecule from the plant world, bark and roots. You can find it's yellow substance. Again, it's fairly insoluble. So you if you want to take it, take it with some food, yogurt, olive oil, this kind of stuff.”

“if I took berberine, it works very similarly of the AMPK pathway and the mTOR pathway, et cetera, in particular carbohydrates”

“In mice, berberine will extend the lifespan of mice treated with chemotherapy and have a pretty big lifespan extension of normally aged mice. That's also true in fruit flies.”

“had access to Metformin, I was taking berberine. poor man's Metformin.”

“kind of get a headache, like almost hypoglycemic”

“it's been remarkable what's been found in animals and even in people that it can mimic the effects of Metformin. Specifically, what it does is it again it binds... the activation of AMPK and increased mitochondrial energy”

“there are two of choice, and I cycle between them. Serena and I do that.”

“berberine does have some of the similar side effects of Metformin. We don't know different groups of people might be different, but you're looking at diarrhea, constipation, gas, potentially upset stomach.”

“these retinoids have been shown for many years to boost the production of collagen. That that's clear.”

“they're really important for the plumpness of the skin and the ability of it to flex. So, when you do that, this is collagen, but it's also it's HA involved.”

“What we know right now is that there's probably more benefit from retinol or vitamin C in terms of um protecting your skin.”

“there's no harm in taking collagen and probably what it's making sure is that you don't have any deficiencies in the amino acids you need to make this most abundant protein in the body.”

“one thing I can say for sure is that collagen's made up of a lot of amino acids. You need to get the right ratio of of collagen amino acids from those products.”

“there's a big debate about whether these products are working by being broken down and rebuilt or actually make it into the body as an intact peptide of string of amino acids. And I would say the jury's well and truly still out on those things.”

“it's an antioxidant stimulates collagen protects tissues against inflammation”

“it's when you're when we're young it's the most abundant protein in the body. It holds together our bones and our skin... it starts to attenuate after our mid-20s.”

“when you wear out the joint and there's not a lot of collagen injections of stem cells into those joints seems to be at least therapeutic for a short amount of time”

“one of the benefits, certainly is involving the COL1A1 gene that makes the protein collagen, which we've known for over 50 years to be an important component of younger skin making it more flexible and thicker.”

“in 2021, a randomized trial testing the effects of a ketone on adults with obesity showed improved processing speed, improved working memory, and more blood flow in the brain, which is increasingly important as you get older.”

“a study from 2022 where researchers gave participants ketone monoesters before a soccer match and measured their reaction time and other aspects of cognitive performance.”

“In 2012, for example, the first study of its kind showed that consuming an exogenous ketone raises blood beta hydroxybutyrate levels to that typically seen during a long fast or a ketogenic diet.”

“by cutting back on carbohydrates, what you're actually doing is flipping a switch that tells your body to start producing these molecules as an alternative energy source besides glucose.”

“a 2025 randomized placebo-controlled trial tested Ketone IQ in healthy college-age adults. They performed 10-second sprints on stationary bikes. Each participant consumed half a gram of R-1,3-butanediol per kilogram of body weight per day for a week. Amazingly, Ketone IQ improved peak power by 10% and average power by 16%”

“I'd like to know amino acid levels, ketones, um inflammatory molecules, sex hormones if possible.”

“a study published in Alzheimer's and dementia asked what fuel can the aging brain still use. As cognitive impairment progressed, the researchers found that the brain became less able to use glucose, its usual fuel. And what actually happened was that ketone uptake remained relatively preserved. That's really important because it suggests that even when the aging brain struggles to use sugar for energy, it can probably still use ketones as the alternative fuel.”

“Ketone IQ is a drink whose active ingredient is a ketone precursor called R13 butin dial. Now you don't have to remember that. What's interesting is that your liver converts the drink into beta hydroxybutyrate which your brain and your muscle can use for energy.”

“I've long been interested in how fasting may affect brain health. And you've likely heard of ketones in the context of the ketogenic diet or in fasting.”

“studies that have shown accelerate a variety of diseases, heart disease is the major one, but also dementia in the brain. think what's going on is that aging is being accelerated of these B vitamins.”

“And the result of low B vitamins is an elevated level of homocysteines. - Well, that's a markers, yeah, exactly. measures homocysteine levels because it's been shown to go up disease and dementia.”

“there are a lot of studies that have shown that deficiencies in B12 accelerate a variety of diseases. Heart disease in is the major one, but also dementia in the in the brain.”

“If you have low levels of B12, it's known that you have deficiency in the ability to methylate DNA, and that will mess up your epigenome and very likely accelerate the clock in a way that causes aging.”

“Because the B vitamins are the ones that make sure you have the the methyls that are added and subtracted from the DNA that controls the DNA methylation clock.”

“the main reason I think what's going on is that aging is being accelerated when you don't have enough of these B vitamins.”

“the B vitamins are one are the ones that make sure you have the the methyls that are added and subtracted from the DNA that controls the DNA methylation clock”

“And the best way to do that is to make sure B12 levels are optimal.”

“one of the first things to worry about if you if you're just focusing on plants only is a deficiency uh in vitamin B12.”

“measure my B vitamins.”

“B vitamins, especially if you're on a plant-based diet, but for everybody, don't be deficient in these.”

“This is the supplementation that they give to pregnant women, 'cause they're often low in folic acid.”

“first things to worry about if you're just focusing on plants only is a deficiency in folic acid.”

“one of the first things to worry about if you're just focusing on plants only is a deficiency in vitamin B12... if you're a vegan or a vegetarian, you're going to be lacking in vitamin B12 probably.”

“measure my B vitamins.”

“there are a lot of studies that have shown that deficiencies in B12 accelerate a variety of diseases. Heart disease is the major one, but also dementia in the brain.”

“the best way to do that is to make sure B12 levels are optimal... homocysteine levels... it's been shown to go up [with] disease and dementia.”

“If you have low levels of B12, it's known that you have deficiency in the ability to methylate DNA, and that will mess up your epigenome, and very likely accelerate the clock in a way that causes aging.”

“B vitamins, especially if you're on a plant-based diet, but for everybody, don't be deficient in these.”

“what he showed after a year of this treatment was that the epigenetic clock measured by Horvath...reset in a way that was calculated to take their blood biomarkers back, the blood clock back two and a half years on average”

“The metformin and the DHEA prevented glucose spikes and type two diabetes.”

“the DHEA this hormone that some people take for longevity”

“DHEA a hormone that is depleted during aging”

“Greg also showed actually in an experiment that he did on himself the DHEA this hormone that some people take for longevity can also control blood glucose levels”

“he realized if he could include DHEA a hormone that is depleted during aging as well as metformin he could mitigate the negative effects of growth hormone”

“CJC 1295 is taken with one called epamorolin there's aod9604 and the bpc-157 again can be good for for weight loss apparently”

“and other supplements of course it's in curcumin. These are crunchy things, that is not going to get through your gut.”

“And I know this from human clinical trials. I'm not just making this stuff up.”

“all these molecules, the polyphenols that come from plants, quercetin, fisetin, um resveratrol, even curcumin, uh especially curcumin, they're like brick dust. They don't they don't get absorbed. They're they're they're crunchy. So, you have to mix them with something, olive oil or yogurt, so that they they get absorbed.”

“haven't had a need to do it. during the day and coffee I don't get the shakes. So I don't fix what's not broken.”

“the bpc-157 again can be good for for weight loss apparently”

“again these are all pretty much experimental they've been shown to be effective in mice but still we have a long way to go before we know if they're truly effective in humans and they're there we always need placebo-controlled double-blind clinical studies which are underway”

“bpc157 is used with somax and cerebellisin together”

“there's probably more benefit from retinol or vitamin C in terms of um protecting your skin.”

“I've been drinking Athletic Greens for a number of years now as a way to cover all my nutritional bases. I'm often traveling and sometimes my diet just isn't the best...they also have vitamin C and zinc citrate for immune support.”

“vitamin C is is good for overall body's health. It's essential for as an antioxidant.”

“are not going to hurt you unless you take mega doses...on these antioxidants, vitamin C, vitamin E, don't overdo it.”

“are not going to hurt you unless you take mega doses. on these antioxidants, vitamin C, vitamin E, don't overdo it.”

“there's one called ss31 which targets the mitochondria and improves mitochondrial function could seem to be good for the heart maybe for longevity”

“I've been drinking Athletic Greens for a number of years now as a way to cover all my nutritional bases. I'm often traveling and sometimes my diet just isn't the best.”

“vitamin C and zinc citrate for immune support”

“They also have vitamin C and zinc citrate for immune support. I've been drinking Athletic Greens for a number of years now as a way to cover all my nutritional bases.”