Evening Lifespan Team, thanks for tuning in for part 2 of Dr Sinclair’s longevity program / principles. See below for some hints and tips from one of the scientists charging ahead in the longevity field.
1. Nutrition
- A healthy, mainly plant-based diet, consisting of vegetables, mushrooms, pulses, whole grains, white meat, and fish. This diet has a lot in common with the longevity diet we describe here.
- He consumes a self-made probiotic yogurt, adding two spoons of probiotics in the morning. He also adds supplements like NMN and resveratrol to his yogurt (see further on).
- He avoids sugary drinks and sugary foods.
- He recommends eating less food. David Sinclair often consumes only one to two meals per day.
- He practices intermittent fasting: fasting 16 hours and eating within a timeframe of eight hours. Sinclair believes we should feel much more “hungry.” We wrote more about the best way to fast here.
- He drinks little to no alcohol.
2. Lifestyle
- Regular exercise, including high-intensity interval training (HIIT).
- Cold therapies (e.g., sauna, then steam room, then a cold pool).
- Regular meditation. We wrote the best tips for relaxation and happiness here.
3. Drugs
- Metformin: 2 x 500 mg per day, in the morning and in the evening.
- Statin: he takes a statin daily since his twenties due to a family history of cardiovascular disease.
- Low-dose aspirin: 1 x 83 mg per day.
The above part is a hard one to follow, I am currently looking into Berberine to get similar effects as the metformin. The Lifespan supplement team are looking into it currently.
Comment on your thoughts, ideas and what you do to increase your longevity health. I am taking note of the above program to assist me in my longevity and wellness journey.
