Biotracking, Age Reversal & Other Advanced Health Technologies | Episode 8

Hosted by David Sinclair Guest: Matthew LaPlante 30 recommendations extracted ▶ Listen ↗

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Recommendations from this episode

In transcript order

Endorses Levels service · David Sinclair ▶ 3:15

Sponsor read

Levels app pairs with a continuous glucose monitor to interpret blood glucose responses to foods.

“
Levels is an app that syncs with a continuous glucose monitor

Caveats
Sinclair is a scientific advisor to the company.
Certainty
explicit
strong endorsement

Blood GlucoseCGMNutrition
Avoids White rice food · David Sinclair ▶ 4:20

White rice causes significant blood glucose spikes (personal CGM finding).

“
white rice really spikes my blood sugar

Caveats
Individual response; varies by person.
Certainty
personal only
mild caution

Blood GlucoseDiet
Endorses Athletic Greens brand · David Sinclair ▶ 4:40

Sponsor read

All-in-one daily greens drink containing vitamins, minerals, adaptogens, probiotics and digestive enzymes used to cover nutritional bases.

“
I've been drinking athletic greens each morning for a number of years

Dosage
Daily, in the morning
Certainty
personal only
personal use

NutritionSupplementsGreens
Endorses Vitamin D3 supplement · David Sinclair ▶ 5:20

Sponsor read

Vitamin D3 supplementation for immune support, included as a free bonus with Athletic Greens subscription.

“
a year's supply of vitamin D3 for for immune support

Certainty
explicit
offhand mention

Immune SupportVitamins
Endorses Vitamin K2 supplement · David Sinclair ▶ 5:30

Sponsor read

Vitamin K2 helps direct calcium into bones rather than arteries.

“
keeps the calcium out of your arteries and keeps it in your bones

Certainty
explicit
offhand mention

BonesCardiovascularVitamins
Endorses InsideTracker service · David Sinclair ▶ 6:40

Sponsor read

Blood and DNA analysis platform that tracks biomarkers and biological age (Inner Age test) with personalized recommendations.

“
I've been using InsideTracker for over a decade

Caveats
Sinclair chairs their scientific advisory board.
Certainty
explicit
strong endorsement

BiomarkersBiological AgeBlood Testing
Endorses Grail Galleri multi-cancer early detection test service · David Sinclair ▶ 8:40

Blood-based test detecting 50+ types of cancer at very early stages before they become tumors.

“
can detect 50 different types of cancers before they even become tumors

Dosage
Finger prick or small blood draw
Certainty
explicit
recommendation

Cancer ScreeningEarly Detection
Endorses BioButton device · David Sinclair ▶ 11:40

Chest-worn FDA-approved continuous monitor measuring ECG, heart rate, movement, sleep and other vitals 1000x/second.

“
this thing's monitoring my body a thousand times a second

Caveats
Costs about $20.
Certainty
personal only
personal use

WearablesHeart MonitoringECG
Endorses Continuous glucose monitor device · David Sinclair ▶ 13:40

Wearable CGM teaches how individual foods affect blood sugar; useful even for non-diabetics.

“
I've learned that white rice really spikes my blood sugar

Caveats
Currently requires prescription in US.
Certainty
explicit
strong endorsement

CGMBlood GlucoseDiet
Avoids Grapes food · David Sinclair ▶ 13:50

Grapes spike Sinclair's blood sugar significantly per CGM data.

“
things like rice and grapes, for me, really spike it

Caveats
Individual response.
Certainty
personal only
mild caution

Blood GlucoseFruit
Endorses Daily self-weighing practice · David Sinclair ▶ 15:20

Weighing yourself every morning tends to support weight loss because measurement drives behavior.

“
if you're told to weigh yourself every morning, you will lose weight

Dosage
Each morning
Certainty
explicit
recommendation

Weight ManagementBehavior
Endorses PSA test practice · David Sinclair ▶ 17:40

Prostate cancer screening blood test that men should request even without symptoms or family history.

“
a very simple test called the PSA test

Caveats
Doctors may resist ordering without symptoms or family history.
Certainty
explicit
recommendation

Cancer ScreeningProstateMen'S Health
Endorses Colon cancer stool test practice · David Sinclair ▶ 18:30

At-home stool sample colon cancer screening test; Australia provides it free to citizens.

“
Everyone in Australia gets a free colon cancer test

Dosage
Stool sample sent by mail
Certainty
explicit
recommendation

Cancer ScreeningColon Health
Endorses Hypoxic training practice · David Sinclair ▶ 23:30

Exercise that makes the body hypoxic acts as a hormetic stressor that strengthens the body long-term.

“
making sure that I get hypoxic

Certainty
personal only
personal use

ExerciseHormesisHypoxia
Endorses Oura Ring device · David Sinclair ▶ 30:40

Ring that tracks sleep, heart rate and movement, used to monitor and improve sleep.

“
I've got a ring that measures my sleep and my heart rate

Certainty
personal only
personal use

Sleep TrackingWearables
Endorses Viome gut microbiome test service · David Sinclair ▶ 31:40

Stool-based microbiome test that gives health insights and personalized supplement recommendations; also offers a colon cancer test.

“
he also can see health and give you supplements

Certainty
explicit
recommendation

MicrobiomeGut HealthSupplements
Endorses TimeSeq DNA methylation clock service · David Sinclair ▶ 36:00

Upcoming low-cost at-home cheek-swab biological age test from Sinclair's lab/company.

“
at home do a cheek swab and routinely measure their biological age

Dosage
Cheek swab at home
Caveats
Not yet commercially available; Sinclair is involved in spinout.
Certainty
explicit
recommendation

Biological AgeMethylation Clock
Endorses Salmon food · David Sinclair ▶ 37:20

Alternative

Eat salmon as a dietary source of vitamin D if levels are low.

“
send you off and you should eat more salmon

Certainty
explicit
offhand mention

NutritionVitamin D
Endorses Meditation practice · David Sinclair ▶ 38:20

Meditation to reduce high cortisol levels and stress.

“
reduce your stress, do meditation

Certainty
explicit
recommendation

StressCortisol
Endorses Vitamin B12 supplement · David Sinclair ▶ 39:20

Vegans and vegetarians often need B12 supplementation due to dietary deficiency.

“
you're going to be lacking in vitamin B12

Certainty
explicit
recommendation

SupplementsVegan Diet
Endorses Lifespan: Why We Age and Why We Don't Have To book · David Sinclair ▶ 43:20

Sinclair's book covering longevity science and his personal protocol (notably p.304 lists what he does).

“
page 304, I listed what I do in the book

Caveats
His protocol isn't optimal for everyone.
Certainty
explicit
recommendation

LongevityBooks
Endorses NMN supplement · David Sinclair ▶ 43:50

NMN combined with exercise gives the best benefit; not a substitute for exercise but synergistic with it.

“
when you give NMN and you exercise, you get the best benefit

Caveats
Not a substitute for exercise.
Certainty
hedged
personal use

NADLongevity Supplements
Nuanced Growth hormone supplement · David Sinclair ▶ 52:50

In a protocol

Growth hormone used in Fahy's TRIM trial to rebuild tissues as part of an age reversal protocol.

“
growth hormone will rebuild tissues

Dosage
As used in TRIM trial
Caveats
Experimental protocol; needs medical supervision.
Certainty
hedged
offhand mention

Age ReversalTRIM Trial
Nuanced Metformin supplement · David Sinclair ▶ 52:50

In a protocol

Metformin used in the TRIM trial (with growth hormone and DHEA) contributed to ~2.5 years biological age reversal over 12 months.

“
included metformin, growth hormone and dhea

Dosage
As used in TRIM trial
Caveats
Part of an experimental protocol.
Certainty
hedged
recommendation

Age ReversalTRIM TrialBiological Age
Nuanced DHEA supplement · David Sinclair ▶ 52:50

In a protocol

DHEA used alongside metformin and growth hormone in TRIM trial to counteract glucose spikes and diabetes risk.

“
the metformin and the DHEA prevented glucose spikes

Dosage
As used in TRIM trial
Caveats
Experimental protocol.
Certainty
hedged
offhand mention

Age ReversalHormones
Endorses Skillbatical concept · David Sinclair ▶ 1:01:20

Two to three years paid time off to change careers — concept advocated for longer lifespans.

“
a skillbatical, a term that we coined

Dosage
2-3 years paid time off
Certainty
explicit
recommendation

CareersLongevity Society
Endorses Time-restricted eating practice · David Sinclair ▶ 1:02:40

In a protocol

Don't eat as often; include periods of fasting as part of the longevity recipe.

“
don't eat as often, have some period of fasting

Dosage
Periods of fasting / skip meals
Caveats
Not for everyone — e.g., elderly, heart attack patients, kidney failure.
Certainty
explicit
recommendation

FastingDietLongevity
Endorses Varied exercise practice · David Sinclair ▶ 1:02:50

In a protocol

Do multiple different types of exercise (running, weights, yoga) to optimize health and longevity.

“
do multiple different types of exercise

Certainty
explicit
recommendation

ExerciseLongevity
Endorses Cold exposure practice · David Sinclair ▶ 1:03:00

In a protocol

Brief cold exposure as an adversity mimetic that triggers beneficial hormesis.

“
a bit of cold, bit of heat, those kind of things

Certainty
explicit
recommendation

HormesisCold Exposure
Endorses Heat exposure practice · David Sinclair ▶ 1:03:00

In a protocol

Heat exposure (e.g., sauna) as an adversity mimetic for longevity.

“
a bit of cold, bit of heat

Certainty
explicit
recommendation

HormesisHeatSauna