Longevity Notes

My takeaways from reading and reviewing the research of David A. Sinclair, Ph.D. found in his book “Lifespan” and in other publications and podcast.

Do’s

  • Daily intermittent fasting (Skip breakfast & lunch)
  • Start by skipping breakfast for two weeks and adjust from there.
  • Limit protein especially from red meat
  • Eat a variety of vegetables
  • Aim towards a mix of a Mediterranean and Okinawa diet.
  • Reduce stress
  • Get enough sleep
  • Avoid unnecessary exposure to X-rays
  • Lose weight if needed
  • Move, get your blood flowing. (Aim to burn 1,000 – 3,000+ calories per week)
  • Aim for a BMI between 23-25

Don’ts

  • Don’t overeat
  • Don’t make extreme adjustments, it takes the average human body 14 days to acclimate to dietary changes alone.

Supplements (Daily)

Grouped in cases where they should be taken together.

  • NMN & TMG
  • 300 mg – 1 g NMN (expensive; avoid NR/NADH/NAD+/NAD3)
  • 500 mg TMG
  • 500 mg Resveratrol
  • D3 & K2 – A blood test should verify amount of D3 needed.
  • 125 mcg D3
  • 100 mcg K2
  • 1000 mg Omega-3 (500mg 2x/day from Fish & Krill Oils)
  • 300 mg Alpha Lipoic Acid
  • 475 mg Quercetin