If you could live to be 1,000 years old, would you want to? Dr. David Sinclair of Harvard Medical, the world’s leading expert on anti-aging, has an interesting new book where he basically makes the case that we are on the cusp of solving aging. (Both in terms of being able to slow it, as well as completely reverse it). Here’s the summary of what they’ve learned, and even better, what he claims you can and should be doing right now to slow your own aging process significantly. This is it. The real anti-aging formula.
First, it’s important to understand that because of FDA limitations, almost all of the research being done in aging today has to be done with mice. The reason is that the FDA only allows medical research to be done as it relates to fighting a disease. Research on humans is generally considered unethical since aging isn’t considered a disease. That said, when it comes to fitness and nutrition, mice are actually a pretty reasonable analogue. Thus, the results they’re getting in the labs aren’t just promising—they’re mind-blowing!
Here’s the link to purchase it on Amazon; this is the book and the author.
Here are the important bullet-points from the book
1. David Sinclair is the real deal.
The author (Dr. David Sinclair) is in his 50’s, and looks like he’s in his mid-30s. That alone is worth paying attention to. He’s also on the board of Harvard Medical School (in other words, this isn’t some uncredentialed lunatic trying to sell you oil or cream).
2. We know exactly what causes aging.
We also know exactly how to stop it and even manipulate it forward or backward.
3. They are REVERSING aging in mice, in the lab.
They are actually taking old mice and making all of their bio-markers and performance markers go IN REVERSE. With the right tools, an old mouse can look and perform like a young mouse.
4. They have figured out how to make the human body repair itself.
Using this same technology, reversing things like glaucoma and even causing the body to grow new limbs has become possible. (Experiments in humans are just now beginning after huge success with mice). This is actually where they are getting most of their inroads because they can use the anti-aging technology to treat things the FDA considers diseases.
5. The recipe for halting aging in humans is actually available today.
Mostly over the counter, the tools are available to you. (Though quite expensive and somewhat complex, it requires a fairly strict type of diet and moderate exercise). It was interesting to see that the exercise and nutrition side are in DIRECT LINE with what I teach people via Weightix.
6. Some foods actually accelerate aging.
Sugars are probably the #1 culprit.
7. His Father.
While PURELY anecdotal, Dr. Sinclair talks about giving this regiment (below) to his 86-year old father. In the ~2 years his father has been doing it, he’s gone from being couch-ridden to taking up exercise, hiking, traveling, and is now starting his own companies, all while watching his friends die around him of old age.
8. Within the next 10 to 20 years, aging can (and likely will) be completely eliminated in the human population.
You can actually do quite a few things today to basically halt (or dramatically slow) your own aging.
Remember, This isn’t my research. I am not qualified to comment on the viability of the studies that have been done, or the work of Dr. Sinclair himself. However, the results that he and his team are getting in the lab, combined with his own anecdotal evidence (and my own) make me believe, quite strongly, that this is worth paying attention to!
According to Dr. Sinclair, here are the things you should be doing to slow (or even halt/reverse) your own aging
- Calorie Restriction: First off, do NOT over-eat. Carefully measure your calorie consumption to make sure you are not over-feeding your body. (In fact, having 1 or 2 days a week where you intentionally under-eat is probably good for you; however, eating more food than you need turns off critical defense mechanisms in your body, and causes weight gain.
- Avoid sugar, desserts, treats, and junk-food at all costs. Sugar definitely damages DNA and accelerates aging.
- Eat very little red meat. Most of your nutrients should come from vegetables and LEAN protein (chicken breast, fish, etc.). Dr. Sinclair recommends a mostly plant-based diet. (Animal-based protein is okay, as long as it’s in moderation).
- Fruit should only be eaten in extreme moderation (Too much sugar). Vegetables are where it’s at. And, of course, eat the “sugary” vegetables in moderation (peas, carrots, etc.).
- Practice Intermittent Fasting: Or in other words, skip a meal or two every day. Feeling ‘hungry’ is the key to activating even more of those self-defense mechanisms that keep your body from becoming complacent and shutting down systems that help keep you young. Dr. Sinclair recommends at LEAST a 12-hour fasting window every day but admits that tightening that window even more (8 hours, even 4 hours) is even better. Note that this doesn’t mean you eat less food, it just means you eat all of your food in a smaller period of time. Ideally, you would do this at least 5 days a week, but there are other ways to do it (like simply not eating for 24 hours, one day a week). I talk a lot more about intermittent fasting here, and here, and in this podcast.
The Supplement Protocol
Resveratrol – 1,000 mg a day.
Do you know all those studies that talk about how healthy red wine is? It turns out it’s because it has relatively high concentrations of resveratrol. (Resveratrol is found in most plants and used as their internal defense mechanism). Dr. Sinclair believes this molecule actives self-defense mechanisms in the human body as well; those mechanisms play a key role in anti-aging. You can buy resveratrol on Amazon, or from a variety of online sources. It’s a powerful anti-oxidant supplement.
Metformin – 1,000 mg a day.
This one is tricky because the only way to get it in the U.S. is if you have a prescription. Metformin is normally prescribed to diabetics to help keep their blood glucose levels in check. However, Dr. Sinclair believes the benefits of metformin far outweigh any (very rare) side-effects. It turns out, the research shows that keeping your blood sugar low all the time is a major key to longevity. While I would never advocate someone do anything illegal, it’s worth pointing out that some people get Metformin (without a prescription) from overseas pharmacies. Note that the “extended release” variety is likely to have fewer side effects.
NMN (Nicotinamide Mononucleotide) – 1,000 mg a day.
This is the real key, according to Dr. Sinclair. But really, all three of these really do need to be taken together to get the full benefit. The science behind this is far too complex to explain here, but there’s significant evidence that it helps repair the DNA-aging process and (quite literally) reverses aging. Note that if you take this orally, Dr. Sinclair recommends that it be combined with a healthy source of fat for best bio-availability.
It’s probably worth mentioning that this protocol, as of right now, is expensive. Really expensive. I’ve been doing it for several months, at a total cost of about $280/mo for ONE person. (Ouch).
*Warning: Almost all resveratrol and NMN sold online, including Amazon, is fake, bad, tainted, or not resveratrol/NMN at all (yes, including the stuff that has really good reviews). The only way to know for sure that you have a quality product is to get yours tested by a lab.
But none of this matters if…
- You aren’t doing cardio At a bare minimum, you need to be engaging in 90 minutes per week of VERY challenging, high-intensity workouts. The cardio needs to stress the body. You should be sweating profusely and your heart should be pumping like crazy. This is because critical defense mechanisms and cellular re-growth take place when you do regular cardio. If you skip this, you might as well save your money.
- You aren’t lifting weights. Critical pathways are activated when your body is forced to repair and rebuild muscle on a regular basis. You should be doing at least an hour a week of heavy lifting. It should be very challenging. (Girls, don’t be afraid of lifting heavy weights.) Again, if you skip this, you might as well save your money.
- You’re overweight: Obesity damages DNA and accelerates aging. You may be best served to get to your goal weight before investing heavily in this protocol.
- You eat junk food: It’s worth reiterating: sugar damages DNA and accelerates aging. The combination of sugar and fat is even worse. It would be worth dealing with any junk-food addictions head-on before starting this protocol.
You knew there had to be a catch, right? Sorry, but as with most things in the health and fitness world, exercising and eating properly are the baseline. Start there, and move forward!