https://podcastnotes.org/podcast-notes-summaries/david-sinclairs-supplement-regimen-nmn-resveratrol-metformin-vitamin-d-vitamin-k-and-the-science-of-longevity/

David Sinclair’s Supplement Regimen:

• NMN + Resveratrol: 1 g of NMN and 0.5 g of resveratrol every morning mixed in with some yogurt
  • David never shares brand names, but we know and trust 2 in particular:
    • Elysium Basis: NR/pterostilbene Combo, NR is a smaller variant of NMN that has been shown to be better at entering cells
      • We at Podcast notes have tried Basis ourselves and have heavily vetted their quality and supply chain
      • Use the code “podcast10” at checkout to receive 10% off
    • Thorne ResveraCel: 300mg NMN + 150mg Resveratrol + 250mg Quecitin
      • We use Throne products as frequently as we can given their quality and on Rhonda Patrick’s recommendation
• Metformin: 1 g at Night
• High Dose Statin (he has genetically driven high cholesterol)

David Sinclair’s Diet

• Intermittent Fasting: Skip breakfast/lunch on most days
• Eat as many vegetables/leafy greens as possible
  • Resveratrol is just one of a bunch of polyphenols that plans make when they’re stressed
• 1 cup of coffee in the morning
• Avoid Sugar and Carbs
• Limit protein intake, and specifically red meat
  • Some fish, and occasionally chicken

David Sinclair’s Exercise Regimen

1. Run 1-2x a week, at a fairly high intensity
2. He’ll also box and lift weights 2-3x a week
3. David frequently uses a sauna in conjunction with a cold bath
   • Joe suggests going from the sauna to cryotherapy (sounds like there’s one down the road from the studio)
     • Joe says he typically stays in for 3 minutes, takes a 10 min. break, and then goes back in for another 3 minutes

Other Longevity Tactics

• Wearing blue light blocking glasses a few hours before bed has greatly improved David’s sleep quality
• Avoid X-Rays (planes and dentists)
  • Why? – X-ray scanners “change the epigenome”
    • The genome is your DNA/genes
    • The epigenome is what regulates/reads those genes at the right time
    • “What I think is causing aging is not the loss of the digital information (the genes/DNA), but the reader (the epigenome)”
      • So when we age, our cells are losing the ability to read the right genes the way we could do in our younger years
    • In short, x-rays add up over time, and act as smalls “scratches” to the DNA/chromosome. When the body repairs these “scratches”, this disrupts its ability to read the right gene at the right place (aka the epigenome).