<p><strong>David A. Sinclair</strong></p> <p>David A. Sinclair, PhD, is a professor in the Department of Genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for the Biological Mechanisms of Aging. He is the co-founder of the journal <em>Aging</em>, where he serves as co-chief editor.</p> <p>Dr. Sinclair's work focuses on understanding the mechanisms that drive human aging and identifying ways to slow or reverse aging's effects. In particular, he has examined the role of sirtuins in disease and aging, with special emphasis on how sirtuin activity is modulated by compounds produced by the body as well as those consumed in the diet, such as resveratrol. His work has implications for human metabolism, mitochondrial and neurological health, and cancer.</p> <p><strong>In this episode, you'll discover:</strong></p> <ul> <li style="font-weight: 400;"> <strong>(00:00)</strong> Introduction</li> <li style="font-weight: 400;"><span style="font-weight: 400;"><strong>(17:59)</strong> Caloric restriction, fasting, and exercise activate sirtuin longevity genes</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;"><strong>(21:47)</strong> Boosting NAD+ levels reduces sirtuin loss with age</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;"><strong>(23:03)</strong> Resveratrol extends sirtuin activation </span></li> <li><strong>(27:36)</strong> NAD+ resets epigenetic aging clocks</li> <li><strong>(31:54)</strong> Yamanaka factors reprogram adult cells into stem cells</li> <li><strong>(46:48)</strong> Resveratrol is a xenohormetic compound </li> <li style="font-weight: 400;"><span style="font-weight: 400;"><strong>(55:35)</strong> Resveratrol improved cognitive function in Alzheimer's disease</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;"><strong>(58:03)</strong> NR and NMN improve cognitive function </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;"><strong>(01:06:19)</strong> NMN delays aging in multiple organs</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;"><strong>(01:01:22)</strong> Challenges of translating animal research</span></li> </ul> <p><span style="font-weight: 400;">If you're interested in learning more, you can read the <a href="https://www.foundmyfitness.com/episodes/david-sinclair">full show notes here</a>.</span></p> <p><span style="font-weight: 400;">Join over 300,000 people and get the latest distilled information straight to your inbox weekly:</span> <span style="font-weight: 400;"><a href="https://www.foundmyfitness.com/newsletter">https://www.foundmyfitness.com/newsletter</a></span></p> <p><span style="font-weight: 400;">Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more:</span> <a href="https://www.foundmyfitness.com/crowdsponsor"><span style="font-weight: 400;">https://www.foundmyfitness.com/crowdsponsor</span></a></p>
Actionable Insights
1. Activate Longevity Genes
Engage in caloric restriction, fasting, and exercise to increase NAD levels and activate sirtuins, which are a family of enzymes involved in longevity and body repair.
2. Practice Intermittent Fasting
Implement intermittent fasting (e.g., eating four to six days a week with periods of fasting) to activate sirtuin activity and longevity genes without constant hunger.
3. Embrace Hormetic Stress
Regularly expose your body to mild, beneficial stressors (hormesis) to activate natural defense pathways, making your body fitter and more sustainable in the long run.
4. Prioritize Quality Sleep
Ensure sufficient and high-quality sleep, as it is crucial for overall aging, especially brain health, and significantly impacts blood glucose levels and insulin sensitivity.
5. Actively Manage Stress
Implement strategies to actively manage and reduce chronic stress, as prolonged stress can visibly accelerate the aging process.
6. Dr. Sinclair’s Personal Protocol
Dr. Sinclair personally takes approximately 1 gram of NMN and 0.5-1 gram of trans-resveratrol daily, often with caffeine, to support energy levels, combat jet lag, and mitigate the effects of sleep deprivation.
7. Supplement Trans-Resveratrol
If supplementing with resveratrol, use the trans-resveratrol form (around 0.5-1 gram daily, as per Dr. Sinclair’s personal use) as it is more effective at activating sirtuin enzymes.
8. Enhance Resveratrol Absorption
Consume resveratrol with a bit of fat to significantly improve its absorption into the bloodstream, potentially increasing its efficacy five to tenfold.
9. Properly Store Resveratrol
Store trans-resveratrol in a cold, dark place to prevent its degradation due to light sensitivity and maintain its effectiveness.
10. Properly Store NAD Boosters
Keep NAD boosters like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) in the cold (freezer or fridge) to prevent them from degrading into nicotinamide, which can inhibit sirtuins and DNA repair.
11. Avoid High-Dose Nicotinamide
Be cautious with high doses of nicotinamide (a form of vitamin B3), as it has been shown to inhibit sirtuins and PARP, thereby interfering with DNA repair.
12. Mitigate Blue Light for Sleep
Avoid blue light exposure before bedtime by wearing yellow-tinted glasses or using smart lights that shift to red at sunset, as this can significantly improve sleep quality.