As you delve into longevity and health optimization, staying informed about leading experts’ latest research and updates is crucial. I’ve recently refined my supplement regimen based on current scientific findings and ongoing experiments.
In this journey towards a healthier, more vital life, I’ve decided to adjust the intake of certain compounds and introduce new ones that show promise. In sharing these modifications, I aim to provide insights that could be vital for your health protocol.
Navigating the complex world of supplements can be daunting, and making well-informed decisions is essential. To that end, I have tailored my routine, which involves meticulously chosen substances for their potential senolytic properties and advantages for cellular energy.
These adjustments are a testament to my commitment to applying scientific advancements to practical longevity strategies. I hope these insights will be valuable as you craft your health regimen.
Key Takeaways
- Recent modifications have been made to the supplement routine, focusing on cellular health and longevity.
- Ongoing personal research and evidence play a pivotal role in adjusting supplement intake.
- Providing these updates aims to assist others in optimizing their health protocols.
Insights on Dr. David Sinclair’s Recent Adjustments to His Personal Supplement Regimen
- Fisetin: This year, I’ve continued incorporating fisetin into my daily routine. Based on preliminary research suggesting its potential in eradicating senescent cells, commonly known as “zombie cells,” I consume between 500 and 1,000 milligrams daily. My decision to prioritize fisetin stems from its promising effects observed in mice and some early human data.
- Quercetin: You may have noticed that I have not recently discussed quercetin, a supplement I used to take alongside fisetin. The specific reasons for this change in my regimen are not detailed. Still, you might recall from my coting report that an excess of quercetin supplementation can negatively impact longevity-related pathways. Therefore, you should approach quercetin intake cautiously if you’re under 60.
- Alpha Lipoic Acid: Alpha lipoic acid is one of the earliest supplements I began experimenting with, dating back to my doctoral research. Although my exact dosage has not been explicitly shared, standard recommendations typically suggest around 300 milligrams daily. This is best taken on an empty stomach for optimal absorption.
- Spermidine: Another recent addition is spermidine.Initially, I mentioned taking one gram but later clarified that the active amount in the capsules is 1 to 2 milligrams.Including this in my morning routine, spermidine is reputed to lengthen the lifespan of various organisms and potentially stabilize the epigenome.
Furthermore, you can achieve adequate spermidine levels through dietary sources. Though not included in the study, foods such as mushrooms, green peas, and broccoli are rich in spermidine; wheat germ is considered the highest in content.
- Nicotinamide Mononucleotide (NMN): Steadfast in my regimen, I take one gram of NMN each morning with water. This dosage aligns with my body’s natural rhythms, enhancing NAD+ levels during the day while avoiding interference with my nocturnal sleep patterns.
- Resveratrol: Since 2004, I’ve consistently consumed one gram of resveratrol daily, mixed into my homemade yogurt each morning. This dosage has remained unchanged and is integral to my supplement routine.
Adjustments to My Supplement Usage
Rethinking Senolytic Compounds
Recently, in evolving my supplement regimen, I have reassessed my consumption of certain senolytics—specifically fisetin and quercetin. These compounds, found in stressed plants, initially piqued my interest due to their capacity to target senescent cells.
Senescent cells are dormant cells that can contribute to aging and various age-related diseases. Laboratory studies, typically in mice, have demonstrated these compounds’ capability to eliminate these problematic cells, implying potential benefits in humans. My daily intake has generally been between 500mg to 1g.
Considering Reducing Quercetin
While I initially paired fisetin and quercetin due to their similar functional uses in addressing senescence, recent reflections have led me to omit quercetin from my mentions, suggesting a possible discontinuation of its use.
It is unclear whether quercetin is still used sporadically in my regime for senescent cell clearance. Still, current understanding based on extensive research suggests that for individuals below 60, the additional supplementation of quercetin may not be necessary due to adequate dietary intake.
Quercetin and Its Role in Aging Pathways
Quercetin’s influence extends to several mechanisms involved in the aging process. However, excess supplementation could counterintuitively impair these beneficial pathways.
For instance, potential side effects include inhibition of Sirtuin 6, a protein that promotes longevity, interference with Nrf2, a key regulatory protein in the body’s defense against oxidative stress, and reduction of glutathione, a vital antioxidant.
Enhanced Supplementation Insights: Following Dr. Sinclair’s Adjustments
Fisetin and Quercetin Reassessment
- Previously: Included both fisetin and quercetin due to their senolytic properties, potentially clearing senescent cells.
- Current Approach:
- Fisetin is still part of the regimen, with a daily intake of 500 to 1,000 milligrams and leaning towards 500 milligrams based on historical usage.
- Quercetin appears to have been discontinued due to possible side effects such as inhibition of sirtuin 6, interference with Nrf2 activation—both involved in longevity—and reduction of glutathione levels.
Alpha Lipoic Acid Introduction
- Background: Fundamental to Dr. Sinclair’s early research.
- Usage: Although the precise dosage isn’t specified, a typical daily recommendation is around 300 milligrams.
- Best Practice for Absorption: Taking alpha lipoic acid on an empty stomach enhances absorption.
Spermidine Addition
- Updates: I introduced spermidine to the regimen two years ago for its role in lifespan extension.
- Current Dosage: 1 to 2 milligrams daily in the morning.
- Dietary Sources: To incorporate spermidine, mushrooms, green peas, and broccoli are highlighted for their high concentrations (mushrooms at 88.6 milligrams per kilogram), offering a potentially safer and more economical means of obtaining spermidine than supplements.
NMN Consistency
- Stable Routine: Continues with a daily intake of 1 gram of NMN each morning.
- Rationale: Aligns NAD+ levels with circadian rhythms while avoiding potential disruptions to sleep patterns by not taking it at night.
Resveratrol Confirmation
- Long-Term Dosage: Consistently taken 1 gram of resveratrol since 2004, typically mixed into homemade yogurt each morning.
- Latest Validation: Reaffirmed the same 1-gram daily dosage as recorded in recent discussions.
Evaluating Dr. Sinclair’s Adjusted Nutritional Supplement Strategy
Fisetin and Quercetin Update
Originally, my discussions highlighted my intake of fisetin and quercetin to tackle senescent cells. While both are considered valuable in combating cellular aging, recent reports no longer feature quercetin in my regimen. The omission suggests a deliberate choice to exclude quercetin, possibly due to its effects on key proteins and pathways in longevity.
- Fisetin Dosage: I take fisetin in the range of 500 mg to 1 gram each day. My prior indication of 500 mg in yogurt implies this as my preferred amount.
Alpha-Lipoic Acid Inclusion
Alpha-lipoic acid has been part of my supplement arsenal, likely since the start of my research journey, given its significance in my PhD work.
- Alpha-Lipoic Acid Attributes: Recognized for enhancing cellular energy.
- Suggested Dosage: Though not explicitly stated, 300 mg once or twice daily on an empty stomach is typical.
Spermidine Clarification
Two years ago, spermidine was added to my protocol, being an intriguing compound aiding in lifespan extension in various organisms.
- Spermidine Dosage: Initially mentioned as 1 gram, a subsequent correction established the dose at 1 to 2 milligrams.
Food Alternatives for Spermidine:
- Mushrooms: 88.6 mg/kg
- Green peas: 65 mg/kg
- Broccoli: 32 mg/kg
Understanding Alpha Lipoic Acid
During my doctoral studies, I focused on a molecule known for its beneficial properties related to cellular energy. Speaking to Denham Harman’s family introduced me to this compound. Harman was highly regarded as the originator of the free-radical theory of aging, and he led a healthy life well into his 90s. The family credits his longevity to his regimen, which included lipoic acid.
Although the exact dosage of alpha lipoic acid I take remains unspecified, a typical intake ranges around 300 milligrams. This could be administered once or twice daily for optimal effectiveness. To enhance its absorption, it’s best taken on an empty stomach. Alpha lipoic acid was likely the first supplement I incorporated into my long-term health routine.
| Nutrient Type | Typical Dosage | Administration Time |
|---|---|---|
| Alpha Lipoic Acid | 300 mg | Once or twice daily, on an empty stomach |
Advocates for alpha lipoic acid suggest that the compound profoundly impacts maintaining and improving cell energy levels, which may be linked to various health benefits.
When deliberating over introducing alpha lipoic acid to your routine, consider it among the earliest supplements I’ve integrated, emphasizing its longstanding place in my commitment to health and longevity.
Guidelines for Alpha Lipoic Acid Intake
When managing your supplement regimen, it’s essential to consider the appropriate quantities for each component.
For alpha lipoic acid (ALA), a standard dosage range is 300 milligrams, which can be administered either once or twice daily. Absorption efficiency may be enhanced if ALA is consumed on an empty stomach.
As part of your routine, it’s essential to remember that dosage may vary based on individual health goals and physician guidance. Remember, staying informed about each supplement’s role in your diet and its optimal dosage is crucial for harnessing the benefits while minimizing potential adverse effects.
Insights on Spermidine as a Newer Addition
Spermidine stands out in my supplementation strategy primarily for its potential to lengthen lifespan across various organisms. This is possible due to its function in maintaining the epigenome’s stability. Initiated into my regimen a couple of years ago, spermidine’s impact is an ongoing area of personal observation. Here are the specifics of its incorporation:
Daily Intake:
- I typically consume 1 to 2 milligrams of spermidine each morning, which I continue to do presently.
Dietary Sources:
- For those seeking alternatives to supplement capsules, certain foods can serve as rich sources of spermidine:
-
- Mushrooms: Prime, with 88.6 mg per kilogram.
- Green Peas: Also substantial, containing 65 mg per kilogram.
- Broccoli: Offers 32 mg per kilogram.
- Notably, wheat germ is another potent source, although it was not quantified in the study referenced.
Safety and Dosage:
- The spermidine content in the mentioned foods can meet or even exceed the supplement levels I take, presenting a safer and potentially more affordable route.
Further Details:
- Despite previously stating a gram intake of spermidine, I have rectified this to the accurate dose of 1 to 2 milligrams. This correction was necessary to avoid any confusion surrounding the actual amount consumed.
Spermidine remains an integral element of my morning supplementation, contributing to my comprehensive approach toward longevity and cellular health.
Insights on Spermidine Consumption
Understanding Spermidine Quantities
When considering the amount of spermidine, one should include in their daily routine; it’s essential to be precise and aware of the daily intake. Dr. David Sinclair has integrated spermidine into his regimen, consuming 1 to 2 milligrams daily. This adjustment reflects his commitment to optimizing his supplement protocol based on the latest research and his health data.
Sources of Spermidine in Food
To enhance your diet with spermidine, one doesn’t necessarily have to rely on supplements alone. This compound naturally occurs in various foods, which can easily be integrated into everyday meals. Here’s a brief breakdown of food items rich in spermidine:
| Food Item | Spermidine Content (mg per kg of food) |
|---|---|
| Mushrooms | 88.6 |
| Green Peas | 65.0 |
| Broccoli | 32.0 |
Everyday foods such as mushrooms, green peas, and broccoli can provide a significant amount of spermidine. By incorporating these into your diet, you can achieve levels comparable to those taken in supplement form while also enjoying the abundance of nutrients these foods offer.
Stability in NMN Supplementation Practices
In recent updates to my supplement regimen, I have maintained a stable intake of NMN (nicotinamide mononucleotide). I consume 1 gram of NMN daily in the morning with water, ensuring it aligns with my circadian rhythms to avoid disrupting my sleep patterns. Observing the daily pattern provides a consistent NAD (nicotinamide adenine dinucleotide) level boost, critical for various biological processes.
Alongside NMN, my commitment to Resveratrol remains unaltered; I continue to take 1 gram each morning. This compound, largely found in grapes, has been a long-standing element of my supplement routine. I’ve integrated it into my lifestyle since 2004, even including it in my homemade yogurt as detailed in previous discussions.
In addition to these, I have also consistently included a specific form of lipoic acid, which I’ve been researching since my Ph.D. days. The precise dosage is not typically disclosed, but a common range is anywhere from 300 mg once to twice a day, preferably on an empty stomach to enhance absorption. This has been part of my regimen for over two decades and was the first supplement I’ve ever taken based on its potential benefits for cellular energy production.
Lastly, spermidine has been a relatively new but sustained addition over the last couple of years. Initially stating a dose of 1 gram, I later clarified that the active ingredient present in the capsules ranges from 1 to 2 milligrams. Spermidine has demonstrated its potential to extend the lifespan of various organisms by likely stabilizing the epigenome.
Here is a roundup of the supplement routine:
- NMN: 1 gram, in the morning, with water
- Resveratrol: 1 gram mixed into yogurt
- Lipoic Acid: 300 mg, on an empty stomach (exact frequency not detailed)
- Spermidine: 1-2 milligrams, as part of the morning routine
Commitment to Specific Supplemental Intake
Complementing your dietary intake with specific supplements can enhance certain biological processes. It’s important to understand that as you consider integrating these into your routine, the dosages and combinations may evolve based on ongoing research and personal health data.
Here’s an update on my regimen, focusing on compounds that target aging at the cellular level.
Previously, I included both Quercetin and Fisetin, predominantly for their ability to weaken senescent cell functions. However, I now primarily incorporate Fisetin, with a daily dosage of 500 mg to 1 gram.
The absence of Quercetin in my current routine doesn’t conclude its effectiveness; it suggests a strategic pause or cycle rather than a complete departure. This decision aligns with the view that excessive supplementation beyond dietary intake might impede longevity pathways, such as inhibition of SIRT6 or NRF2, or could lead to decreased glutathione levels, which are undesirable.
Alpha-lipoic acid is another pivotal supplement I’ve administered for over two decades. While I haven’t specified my exact dose, it benefits mitochondrial function, and optimal absorption occurs when taken on an empty stomach.
Expanding my focus, I’ve recently started including spermidine, a critical factor in aging due to its potential to support epigenetic stability. My initial mention of a 1-gram intake referred to the entire supplement capsule, not the active compound, which is 1-2 mg.
For those seeking spermidine through diet, substantial amounts can be found in foods such as mushrooms, peas, and broccoli, aligning with my supplement levels. This not only ensures a safer intake but also can be more cost-effective.
Nicotinamide mononucleotide (NMN) has been a consistent element of my regimen, with a stable daily intake of 1 gram. This NAD+ precursor harmonizes with my circadian rhythm in the morning, optimizing daily physiological activity without impacting nighttime rest.
Resveratrol also remains a staple, at a dosage of 1 gram per day. This polyphenol, well-known for its presence in grape skins, has been part of my regimen since 2004, and I’ve affirmed its continued inclusion most recently.
Progression in Resveratrol Consumption Techniques
Over recent years, the approach to consuming resveratrol and similar plant-derived compounds has seen modifications.
Previously, the routine included a combination of two supplements, mainly targeting senescent cells. These included fisetin and quartin.
Fistin, known for its potential to eliminate senescent cells, was a consistent part of the intake.
Quartin, which also suppresses these cells, was initially part of the protocol but has been omitted due to concerns about its effects on longevity-related pathways when taken in excess through supplements.
From 2020 to 2022, resveratrol and fisetin were consumed in doses ranging from 0.5 to 1 gram in the morning.
The omission of quartin is notable, suggesting an adaptation in the strategy towards senescent cells and longevity.
Resveratrol, sourced from grapes and fisetin from various other stressed plants, remains central, with fisetin particularly emphasized at a dose that is likely around 500 milligrams daily.
Beyond these, an understated component of the longevity protocol has been alpha-lipoic acid, a molecule vital for cellular energy, stemming from the early days of research.
Although the exact dose isn’t frequently disclosed, a typical intake is around 300 milligrams on an empty stomach for improved absorption.
Moving to more recent additions, spermidine has been part of the protocol since about two years ago and is believed to aid in stabilizing the epigenome.
Initially stating a consumption of one gram, this was later clarified to a daily intake of 1 to 2 milligrams in the morning.
It’s noteworthy that spermidine is also naturally present in foods like mushrooms, green peas, and broccoli, offering alternative sources comparable to supplements.
Another consistent supplement has been NMN (nicotinamide mononucleotide), with a daily morning dose of one gram.
This intake links to the body’s natural circadian rhythms and aims to elevate NAD+ levels without affecting sleep when taken at night.
Lastly, resveratrol consumption has remained stable at one gram daily, a practice consistent since 2004.
This specific dosage, initially documented in 2019, has continued to the present, reflecting its enduring role in the supplementation routine.
