NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4
In a Nutshell
David Sinclair reviews longevity molecules targeting sirtuins, AMPK, and mTOR pathways: NAD boosters like NR (OTC, extends mouse lifespan 9%, safe at 250mg-1g/day) and NMN (superior in mice, improves human insulin sensitivity at 250mg, Sinclair takes 1g daily); resveratrol (1g with fat, mimics calorie restriction); senolytics fisetin/quercetin (0.5g daily); rapamycin (low-dose mTOR inhibitor); spermidine (1g, boosts autophagy/memory); metformin (800mg evenings, AMPK activator, TAME trial pending); and berberine (1-2g alternative). Animal studies show 10-30% lifespan extensions; human trials confirm NAD rises, better insulin/glucose, reduced inflammation, with minimal side effects—monitor liver/bloodwork and consult physicians. Sinclair's regimen: morning resveratrol (1g), NMN (1g), fisetin/quercetin (0.5g each), spermidine (1g); evening metformin (800mg, skipped on exercise days).
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Welcome to the Lifespan podcast discussing the science of aging and how to be healthier at any stage of life. David Sinclair is a professor at Harvard Medical School and Co-director of the Paul F. Glenn Center for Aging Research, joined by co-author and cohost Matthew LaPlante.
This series deep dives into ways to slow, stop, and reverse aging. Today's episode covers supplements and molecules people have been asking about: NR, NMN, Metformin, and others.
Not medical doctors. David is a PhD researcher who reads the literature. Consult a physician before trying supplements or changing diet radically, as they can affect the body positively or dangerously depending on the individual.
Goal is to enable informed conversations with physicians.
- Levels: App syncs with continuous glucose monitor to interpret glucose data. David joined as advisor. Shows food impacts like grapes and white rice spiking glucose, potatoes less so. Join at levels.link/sinclair to skip waitlist.
- Inside Tracker: Analyzes blood and DNA data for personalized nutrition. David uses for over a decade, chairs advisory board. Easy blood tests at home or clinic, dashboard with recommendations. InnerAge 2.0 shows biological age using AI algorithm David helped develop. Try at insidetracker.com/sinclair for 25% off with code sinclair.
- Athletic Greens: All-in-one daily drink with 75 vitamins, minerals, whole foods, adaptogens, probiotics, digestive enzymes, vitamin C, zinc citrate. David drinks it mornings for nutrients despite imperfect diet and travel. Go to athleticgreens.com/sinclair for five free travel packs, year supply vitamin D3 and K2.
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