I first came across David Sinclair on the Joe Rogan Podcast. I listen to a lot of podcasts with an emphasis to episodes that cover health topics and this was the first time I had ever heard of him. I was not disappointed. The episode was a masterclass in anti-aging, the state of current research, and what you can take now for longevity.
Here is the breakdown of his current supplementation regime, mostly related to anti-aging.
This is probably the best and most comprehensive book on Sleep I am yet to come across. The book will hopefully convince you of the importance of sleep, and if you are reading this, it means you believe there is room for improvement. As he says on the Joe Rogan podcast covering Why We Sleep,
“Sleep is the greatest legal performance enhancing drug that most people are probably neglecting”.
In the book you will learn how sleep (or lack thereof) affects you, both physically and mentally, and how you can improve your sleep.
Monitor blood biomarkers on a Ketogenic Diet – Because we all process nutrients differently: “If someone is going to experiment with a ketogenic diet, it’d be smart to measure a variety of blood biomarkers to make sure this diet isn’t totally wrecking their system”
Stop consuming drinks with artificial sweeteners – People who consume drinks with artificial sweeteners look five to ten years older biologically compared to those that don’t.
Be careful what you eat in the morning – We are more insulin sensitive in the morning, which is a good thing unless you eat too much of the wrong thing, and then it goes straight to fat storage.
If you consume animal protein, make sure you exercise frequently – Studies show that with unhealthily lifestyles, there was a higher cancer mortality rate for meat eaters.
Always look for NSF certification when buying supplements – Studies how that a large number of supplements don’t contain what it says on the label.
Dr Rhonda Patrick follows a specific strategy for her diet. It covers what she eats, when she eats, and most importantly, why she eats it. All too often we get caught up with consuming something without enough thought to how it will fit in our overall strategy. Much like Rhonda’s supplement list, you can see how her logic and strategies might apply to your own life.
Rhonda tries to limit eating in a 10 hour window, and only water during the fasting period.
Lunch is almost always a micronutrient rich green smoothie, and that is how she gets the majority of her greens.
She consumes Broccoli Sprouts or supplements Sulforaphane for its host of benefits.
She uses her DNA profile to identify genes like MTFHR, which is why she takes a methylated folate supplement.
Cuts out refined sugars and carbohydrates as much as possible.
Intermittent fasting is an easy and convenient method of weight loss (or specifically fat loss, since we don’t want to lose muscle mass). However, it can be confusing and often seem overwhelming. If you want to try it out, this article will cover the easiest and safest way for you to start.
What is intermittent fasting?
Intermittent fasting is changing when you eat, and not what or how much you eat. Intermittent fasting is the act of reducing the hours of the day you can eat, and increasing the time you cannot. These are called the feeding window and fasting window respectively. There are several types of fasting, but for the purpose of fat loss, this article will only look at fasts less than a day. Fasting for more than one day is typically for longevity, and is something that you should only look at once you have a stable fasting regimen.
Watching people discuss and argue about which supplement is better and why, and how much each person should take, is both frustrating and increasingly common thanks to the wealth of information online.
In light of not knowing who is right or who is wrong, something which gets more complicated the more you know, I tend to pick a set of influential figures in the space, and try to apply some of their logic and selection process to my own life wherever it may apply.
For me, one of those people is Rhonda Patrick. There is much to admire about her, but what I like is the reasoning behind the selections and also that they change with the times.
For example, just recently she increased her Vitamin D intake thanks to new research and the current COVID pandemic.
Rhonda’s supplement list is a fascinating look at what someone who has access to cutting-edge information and research takes on a regular basis.
For the record, I take very few supplements, but I use selections like these to figure out what I want to take, why, and how much. Since Rhonda and others like her provide additional information, I can also do a deep-dive if I need clarification.
Here is a list of tips from Tim and his guests and their methods of improving sleep.
Use a white noise machine that is even part of some high-end hotel rooms.
Sleep in a room as cold as you can tolerate. Your ideal temperature will vary to others.
You can mitigate symptoms of manic depression by sleeping before 11pm. This also applies to anxiety and general stability.
Feels the best physically when he sleeps eight hours.
Feels the best mentally with seven and a half hours.
Takes Magnesium L Threonate before bed. According to Charles, of all the different types of Magnesium, this is the best suited for sleep.
Takes 2g of L-Theanine.
Says you cannot prioritize between food, sleep, and exercise. You need all three.
Uses his Fitbit to track his sleep. Calls it his very own sleep study, since he suffers from REM sleep disorder.
Listens to the Sleep with Me podcast as part of his wind down routine.
Avoids social media at night.
Writes in his journal.
These are summary notes from the above YouTube video.
How much sleep you need is basically a genetic trait.
You need the exact how much sleep for you, it is a very individual sleep need.
How to figure out how much sleep need:
Average sleep cycle is 90 minutes. Each person has five sleep cycles which is 7.5 hours. Move your bed time until you hit the time you need to wake up at. If you are waking up too early, then you are sleeping too early. For me it looks like I need 7.5 hours based on sleep logs. The sleep cycle time can have individual differences. Sometimes people are night owls and need to get that sleep while sleeping later.
15 minutes of sunlight
Morning sunlight has a frequency that stops melatonin production which is why people wake up and need the sunlight in the morning.
Workout at 10am based on his chronotype
Glass of water
What are the most important things they recommend?
Get the amount of sleep you need for your lifestyle.
Know your chronotype to determine what time brackets might work best for you.