Dr. David Sinclair, the co-director of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School, has cofounded several biotechnology companies that focus on aging and healthspan. He believes that practices such as dietary modifications and intermittent fasting might help slow the aging process and promote healthy aging.
In this article, we explore Dr. Sinclair’s practices and assess whether there is scientific evidence supporting their efficacy in slowing the aging process.
Key principles for a longer life by David Sinclair
Dr. Sinclair believes that nutrition and other key lifestyle principles may help regulate certain genes, which may affect aging processes. These practices include focusing on a healthy diet, intermittent fasting, regular exercise, meditation, and cold therapy. In addition, Dr. Sinclair avoids sun exposure, X-rays, microwaved plastics, and smoking.
The sections below will review whether there is scientific evidence supporting the efficacy of Dr. Sinclair’s practices.
The David Sinclair diet
Dr. David Sinclair describes in his book Lifespan: Why We Age – and Why We Don’t Have To dietary practices that he believes may help extend lifespan. These include, among others, a mostly plant-based diet with a low intake of added sugars and starchy foods. He also emphasizes drinking plenty of water and incorporating probiotic-rich foods, such as Bravo yogurt, into his routine.
According to scientific reviews, a plant-based diet may offer benefits such as reducing the risk of high cholesterol levels, while probiotic-rich foods and supplements may potentially be helpful in regulating digestive health. However, it is important to consult with a healthcare provider before making any drastic dietary changes, as they can help tailor nutrition to your specific needs, medical conditions, and dietary preferences.
David Sinclair about intermittent fasting
Dr. David Sinclair incorporates intermittent fasting into his daily routine, typically consuming two meals per day. Interviews with Dr. Sinclair indicate that he usually fasts for 16–18 hours. He also limits his calorie intake to approximately 1,000 per day, aligning with his dietary preferences, such as a plant-based diet and low sugar consumption. Dr. Sinclair believes that intermittent fasting supports a process in the body known as autophagy, a mechanism that recycles damaged cells, which he suggests may benefit cardiovascular health.
While some research supports the idea that intermittent fasting may promote autophagy in the liver, it is important to emphasize that this approach may not be a universally sustainable practice for everyone. There is an increased risk of certain nutrient deficiencies with restrictive dietary patterns.
The importance of exercise
Dr. David Sinclair is a strong advocate of exercise for maintaining overall health, recommending at least 30 minutes of physical activity daily. This can be achieved through various forms of exercise, such as high-intensity interval training (HIIT), running, or walking. An experimental study of 30 weeks from Dr. Sinclair's lab, using animal models, suggested that mice who had voluntary regular exercise such as running showed a reduced number of mutations in cellular mitochondria (often referred to as the 'powerhouse of the cell'), which may contribute to healthy aging and reduced risk of age-related chronic diseases.
It is important to note that Dr. Sinclair has not studied the effects of exercise on human subjects. However, other research has explored the potential benefits of exercise on both animal and human health. For instance, according to the Centers for Disease Control and Prevention (CDC), it might help to prevent, delay, or manage chronic diseases.
Exercise is really important for keeping our cells healthy. It helps to clear out the cellular garbage and keeps our cells functioning optimally.
Dr. David Sinclair
Best supplements for longevity by David Sinclair
While Dr. David Sinclair does not endorse specific vitamins or other supplements, they are an important part of his research. Here we reviewed the potential health benefits of the most common ones.
Vitamin D3
Vitamin D is essential for many processes in the body, including bone health and immunity. Vitamin D deficiency is widespread, but there are several ways to boost vitamin D content. Good food sources include fatty fish, eggs, and yogurt.
Omega-3 fatty acid
Omega-3 fatty acids are essential for heart health and cognitive function. One of the potential benefits of omega-3s is that they may help support the lifespan. A meta-analysis of 38 clinical trials, involving over 100,000 participants, has shown that the presence of long-chain omega-3 fatty acids may reduce all-cause mortality, potentially contributing to a longer lifespan.
While omega-3s can be obtained from supplements, they are also found in a variety of foods, including fatty fish, flaxseeds, chia seeds, cruciferous vegetables, and nuts. These natural sources provide additional nutrients that can enhance overall health.
Resveratrol
Resveratrol is a polyphenolic compound that occurs naturally in the skin of red grapes, peanuts, and some other plants. The research of Dr. Sinclair has investigated the effect of this compound on animal models and human participants. During the randomized study, the older glucose-intolerant individuals received either 2–3 g of resveratrol or a placebo for 6 weeks. His research showed that the incorporation of resveratrol might have a beneficial impact on overall vascular function but does not have an impact on glucose metabolism.
A review of clinical data published in Medicinal Research Reviews suggests that resveratrol may exhibit certain beneficial health effects, but its mechanisms of action are still under investigation. If you are considering incorporating this supplement into your diet, it is advisable to consult with a healthcare provider to determine if it is suitable for you.
Probiotics
Dr. Sinclair suggests incorporating probiotic-rich foods into the diet. These products or supplements contain 'good' or beneficial microorganisms whose main purpose is to maintain the balance of intestinal microbiota. Probiotics may help regulate digestive health and address other issues that arise from gut imbalances, such as potential mood or sleep disturbances, cognitive function, or natural energy levels.
If you want to incorporate probiotics into your diet, you can consume kefir or fermented foods such as miso, sauerkraut, or tempeh, among others. It is important to highlight that research on the beneficial effects of probiotics is still emerging, and while most clinical studies show a positive impact on gut health, more rigorous and large-scale clinical data is needed.
Nicotinamide mononucleotide (NMN)
Nicotinamide mononucleotide (NMN) is a molecule involved in cellular energy production and is considered a precursor to nicotinamide adenine dinucleotide (NAD+), an important coenzyme found in all living cells. NAD+ is naturally present in every cell in the human body and is responsible for producing energy, which is then used by the brain, muscles, and other tissues.
Dr. Sinclair has investigated the role of NMN using animal models. His experimental research in aged mice has shown that NMN injections for two weeks in these animals may reduce oxidative stress, exhibiting neuroprotective effects and supporting cognitive function. Animal-model studies of offspring mice with metabolic impairment induced by maternal long-term post-weaning and over-nutrition also suggest that NMN injections for three weeks may help support metabolic health, such as by enhancing glucose tolerance.
However, it is important to note that Dr. Sinclair's research was conducted on animal models using injections, and these results may not necessarily translate to humans and NMN dietary supplementation.
Spermidine
Spermidine is an organic compound naturally present in human cells. It plays a role in various cellular processes, including growth and supporting autophagy. Due to these functions, it has been studied in the context of supporting healthy aging.
According to a review published in Science, dietary supplementation of spermidine has been associated with lifespan and healthspan support by reducing the risk of age-associated pathologies in various animal models. However, research on the effects of spermidine in humans is still limited, and it is advisable to consult a healthcare professional before incorporating this supplement into your diet.
Quercetin and fisetin
Quercetin and fisetin are flavonoids present in various foods such as fruits, vegetables, or plants. Both compounds may exhibit certain anti-inflammatory and anti-oxidative properties. Because of this, they may indirectly support healthy aging. However, there are no clinical studies that directly link supplementation with these compounds to an extended lifespan.
Vitamin K2
Vitamin K2 is important for bone health. It is most commonly found in fermented foods (like natto, sauerkraut, and certain cheeses) and animal products (such as egg yolks and liver). Unlike vitamin K1, which is found in leafy greens, whole grains, and oils, vitamin K2 is synthesized by bacteria. Individuals taking blood thinners or with certain medical conditions should monitor their vitamin K intake, maintaining consistent daily levels, and consult with a healthcare provider before introducing K2 supplementation. In general, K2 supplementation does not impact coagulation in healthy individuals, but consistency is key for those on blood thinners.
Other longevity factors David Sinclair takes into account
David Sinclair dedicates his career to studying aging and longevity, focusing on various factors beyond diet and intermittent fasting. These include practices such as meditation or cold therapy.
In his book, Dr. David Sinclair talks about ways to slow down the aging process potentially. Apart from things like eating a healthy diet, exercising regularly, and getting enough sleep, he also follows certain regimens.
You can find him tracking various body metrics such as blood pressure, glucose levels, and other biometrics, like daily steps. The longevity factors he espouses and incorporates into his life include meditation, cold therapy, and other lifestyle choices.
It is worth highlighting that practices like meditation and cold therapy have been emphasized by Dr. Sinclair in various interviews, and he follows them based on his own beliefs. However, the research conducted in Dr. Sinclair's lab does not investigate the effects of these practices on longevity.
Meditation
David Sinclair has become increasingly interested in the potential benefits of meditation to help people live longer, healthier lives by providing a form of stress reduction.
While research from Sinclair's lab does not investigate the effects of meditation on longevity, some reviews suggest potential benefits of this practice, though more rigorous study designs are needed. One review published in the International Journal of Yoga indicates that meditation may help reduce mild anxiety symptoms and stress levels in some individuals.
Cold therapy
David Sinclair suggests that cold therapy may improve circulation, contribute to inflammation reduction, and support the healing process. As a result, he has incorporated it into his practices.
According to the European Journal of Applied Physiology, cold therapy in the form of applying ice, water, or air has been used for centuries. For certain individuals, it may offer potential benefits on a certain level such as short-term pain relief or assistance with recovery after exercise. However, it is important to note that clinical evidence supporting the potential benefits of cold therapy is limited, and it may not be suitable for everyone.
Lifestyle choices
In his book, Dr. Sinclair suggests tracking health data through methods such as blood tests, monitoring glucose levels, and tracking steps and exercise. He believes that understanding what is happening inside your body may help you stay on track with your exercise and diet goals, serving as a strong motivational factor for maintaining health.
However, these are Dr. Sinclair's personal choices, and they may not be applicable to everyone, as certain practices may not be necessary or suitable for all individuals. In any case, always consult your healthcare provider about which metrics should be monitored in your individual case and which lifestyle practices are most suitable for your healthy aging journey.
FAQ
Is David Sinclair a vegan?
No. David Sinclair is not vegan. However, he encourages the consumption of plant-based foods.
What does David Sinclair eat in a day?
He uses intermittent fasting and skips breakfast. He eats mainly a plant-based diet, drinks a lot of water, and takes his supplements with olive oil or yogurt. He may also snack healthily sometimes.
What is the best way to reverse aging, according to David Sinclair?
According to Sinclair, the best way to reverse aging is to make healthy lifestyle changes. Exercising, a balanced diet, a mindful life, and moderate supplementation are important factors for slow aging.
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Dr. David Sinclair's core principles for aging and longevity include diet, exercise, and intermittent fasting.
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Although Dr. Sinclair does not endorse specific supplements, he does have a suggested list of supplements.
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Dr. Sinclair endorses exercise and cold therapy as a modality to prevent certain health conditions.
25 resources
- The Sinclair Lab. Research.
- NIH. The benefits of meditation and mindfulness practices during times of crisis such as COVID-19.
- Current Nutrition Reports. Plant-based diet: is it as good as an animal-based diet when it comes to protein?
- Nature Medicine. The pros, cons, and many unknowns of probiotics.
- Cells. Physical exercise and selective autophagy: benefit and risk on cardiovascular health.
- BioScience Trends. Influence of intermittent fasting on autophagy in the liver.
- The FEBS Journal. Targeting the molecular & cellular pillars of human aging with exercise.
- Aging Cell. Voluntary exercise normalizes the proteomic landscape in muscle and brain and improves the phenotype of progeroid mice.
- A Mayo Clinic Proceedings. Circulating docosahexaenoic acid and risk of all-cause and cause-specific mortality.
- Clinical Nutrition ESPEN. Vitamin D, the natural way.
- The Journal of Gerontology Series A. Resveratrol improves vascular function and mitochondrial number but not glucose metabolism in older adults.
- Cell Metabolism. Resveratrol delays age-related deterioration and mimic transcriptional aspects of dietary restriction without extending life span.
- Nutrients. Vitamin K and osteoporosis.
- Medicinal Research Reviews. Health benefits of resveratrol: evidence from clinical studies.
- Redox Biology. Nicotinamide mononucleotide (NMN) supplementation rescues cerebromicrovascular endothelial function and neurovascular coupling responses and improves cognitive function in aged mice.
- Cells. Administration of nicotinamide mononucleotide (NMN) reduces metabolic impairment in male mouse offspring from obese mothers.
- Science. Spermidine in health and disease.
- Molecules. Antioxidant activities of quercetin and its complexes for medicinal application.
- International Journal of Yoga. Scientific evidence of health benefits by practicing mantra medication.
- European Journal of Applied Physiology. Cold for centuries: a brief history of cryotherapies to improve injury and post-exercise recovery.
- CDC. Preventing chronic diseases: what can you do now.
- Current Sports Medicine Reports. Vitamin D for improved bone health and prevention of stress fractures: a review of the literature.
- Annual Review of Food Science and Technology. Omega-3 polyunsaturated fatty acids and their health benefits.
- Nature Reviews Molecular Cell Biology. NAD+ metabolism and its roles in cellular processes during aging.
- Neuropeptides. Spermidine, an autophagy inducer, as a therapeutic strategy in neurological disorders.
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Comments
Watch his interviews with him discussing Bravo at https://x.com/BravoYogurt/highlights
Thank you for sharing this information! We'll make sure to include Dr. Sinclair's specific recommendation for Bravo Yogurt in our content.
https://health.clevelandclinic.org/vitamin-k2-foods
In addition, your caution that people on a blood thinner should avoid increasing their K2 intake is overstated, The general guidance for vitamin K in general, in this situation, is to consume a consistent daily intake. And for K2, this can be up to 50 mcg/day. In normal-coagulation individuals, K2 supplementation has no coagulation effect. https://pubmed.ncbi.nlm.nih.gov/34115006/
Thank you for your valuable feedback and for sharing additional sources. We appreciate your insights and have revisited the information in the article to ensure its accuracy.
Thanks for the summary. But are you sure he does 16:8 fasting?
As I remember in his interview with Andrew Huberman he mentioned that he eats once a day (only diner) with some yoghurt in the morning. He also mentioned that he takes Athletics Green drink first think in the morning and thinks that it doesn't break his fasting.
One question: Is he definitely still on a 16:8 fasting schedule? In the Lifespan podcast, recorded a few years after he released the book, he says that he is now "down to one meal a day".
Iam doing some of his suggestions as a lifespan
Exercise
Diet...
"You gotta accentuate the positive, eliminate the negative, latch on the the affirmative, don't mess with mister in between. You gotta spread joy up to the maximum, bring gloom down to the minimum, have faith. . . . ." This immediately is successful in changing my emotion to positive -- without exception.