I’ve recently read Sydney born David Sinclair’s book, “Lifespan: Why We Age – and Why We Don’t Have To,” which explores the science of aging and offers insights into how we can extend healthy lifespan through lifestyle, biotechnology, and understanding the biological processes of aging. I have been adopting many of the recommendations for myself, family and patients over the years, but it’s lovely to see solid scientific data to back up those suggestions.

Key Ideas from “Lifespan”

  1. Aging is a Disease: Sinclair argues that aging is a treatable condition, not an inevitable process. He views it as a loss of information in the body over time, particularly the epigenetic information that tells cells how to function properly.
  2. Sirtuins and NAD+ are important: Sirtuins, a family of proteins, play a key role in repairing DNA and maintaining cellular health. Their activity is boosted by NAD+, a molecule that declines with age. Restoring NAD+ levels is crucial for longevity.
  3. Genes are involved in longevity: Certain genes, such as AMPK, sirtuins, and mTOR, influence aging. Modulating these genes through lifestyle and supplementation can delay aging.
  4. Mitochondrial Function: Mitochondria, the powerhouses of the cell, degrade over time, leading to cellular dysfunction. Maintaining mitochondrial health is vital for slowing aging.
  5. What doesn’t kill you makes you stronger (AKA hormesis): Stressing the body mildly (e.g., fasting, exercise, cold exposure) triggers repair mechanisms and promotes longevity.

Recommendations for Optimising Lifespan

1. Lifestyle Habits

  • Intermittent Fasting: Eat less often, and focus on a time-restricted eating pattern to activate longevity genes. Examples of this would be eating within an 8 hour window; restricting intake on 2 days a week to 500 calories, or fasting on water a day a week.
  • Exercise: High-intensity interval training (HIIT) and regular physical activity boost mitochondrial health and improve metabolic function.
  • Sleep: Prioritise quality sleep to support cellular repair and brain health. There are several devices to monitor sleep – I use an Oura ring to check how much I’ve slept, the amount of deep sleep, the length of time to get to sleep and number of times I wake, as well as other important health markers.
  • Cold and Heat Stress: Use cold showers, cryotherapy, contrast therapy (sauna followed by ice water immersion) or saunas to activate repair pathways. I recently did a Cryotherapy session where you stand in a -110C chamber for a short period. That’s me wearing terry towelling undies, bra, headband, socks and gloves, marching until the 3 minute timing was finished 🙂

2. Diet

  • Plant-Based Diet: Focus on whole foods, low in animal protein and high in vegetables, nuts, and healthy fats.
  • Low Sugar and Low Glycemic Index Foods: Avoid excessive sugar and refined carbohydrates to reduce inflammation and improve metabolic health. I also like to monitor HbA1C levels to check long term glucose control using a blood test.
  • Resveratrol: Found in red wine and supplements, it activates sirtuins.

3. Supplements to consider.

  • NAD+ Boosters: NMN (Nicotinamide Mononucleotide) or NR (Nicotinamide Riboside) to replenish NAD+ levels.
  • Resveratrol: Enhances sirtuin activity.
  • Metformin: A diabetes drug shown to have potential anti-aging benefits (under medical supervision) or Goat’s Rue (the glucose lowering herb that inspired metformin’s development)
  • Quercetin and Fisetin: Senolytics that help clear damaged cells.
  • Vitamin D: Supports overall health and immune function.
  • Omega-3 Fatty Acids: For heart and brain health.
  • There is a lot of interest in using Stem cell enhancing Products – see my blog for more information: https://www.holistichealth.com.au/revolutionise-your-approach-to-wellness/

I suggest individualised recommendations are best done under the supervision of a qualified health professional versed in this area.

4. Avoidance of Risks

  • Limit exposure to smoking, excessive alcohol, environmental toxins, and processed foods that accelerate aging.

5. Emerging Therapies

  • Gene Therapy: Research into epigenetic reprogramming and CRISPR technology holds promise for reversing aging.
  • Senolytics: Drugs targeting senescent cells may reduce aging-related damage.

6. Mindset Shift

  • Embrace the idea that aging can be delayed or reversed, and adopt a proactive approach to health.

Conclusion

David Sinclair’s approach combines lifestyle, supplementation, and cutting-edge science to target the biological mechanisms of aging. His recommendations emphasise calorie restriction, regular exercise, and the use of NAD+ boosters and other supplements to maintain cellular health. He believes that with continued advancements in biotechnology, significantly extending human lifespan is within reach. This pic shows my husband Tony (71) and myself (63) as examples of adopting many of these concepts.

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Doreen Schwegler is a Medical Scientist and Naturopath with over 34 years of experience helping her clients optimise their health and happiness, specialising in Healthy Aging, Fertility, preconception health, digestive issues and weight loss.  She has a special interest in healthy ageing.f you would like to have a complimentary chat with Doreen to discuss how she can help you achieve a healthier you, book online: https://holistic-health-pty-ltd.au1.cliniko.com/bookings