Transcription
For cardiovascular disease, there's something I've been taking for a couple years now.
>> What is it?
A supplement that I take that puts me straight into deep sleep.
>> What is it?
I do test enm sources when I give it to mice. We find that there are things in there that you wouldn't want in there like endotoxin. You'll discover Dr. David Sinclair newest updates to his supplement routine. If you've been following Dr. David Sinclair, you know that he updated supplement protocol from time to time. And this year, he has made two major changes that most people have missed. But it's extremely difficult to track his changes. Some supplements he used to take and he stopped. Others he recently added, what has he used to take? What has he changed? And his new experiments. And also, I'm going to give you a bonus that is going to allow you even further to copy what he's doing. Everything simplified in one place. This is supplement number one. For whatever reason, he keeps it as a secret. It doesn't appear in his book, and he hardly ever mentioned that in any of his interviews. He revealed that he has been taking it for several years, but said it here for the first time only in mid 2025.
>> For cardiovascular disease, there's something that I've been taking for a couple years now that actually has been shown in studies to reverse cardiovascular disease. It's called nattokinise. So far, great. I measure my kurateed with ultrasound >> and there's no no plaque buildup there at all.
>> So, this supplement is nattokinise, an enzyme that may break down clots in your blood and possibly plaque in your arteries. How much does it take?
>> You need at least 12 units a day. I would say if you don't want to take a lot of pills, at least 6,000 units would be a good start and then work up from there.
>> So, Sinclair said he takes 12 units, but actually he meant 12,000 units. He recommends a range between 6,000 units and 12,000 units. Many supplements offer 2,000 or 3,000 units per capsule. So, you'll need at least 2 to three capsules to reach the dose he mentioned. What about creatine and resverial? With all the controversy, does Sinclair still take it? and NAMN. If you do take Nan, you'll hear a shocking recent discovery from his lab about the product you buy. But now, let's move to the second one. This supplement has become an anti-aging darling. And it seems that everyone today in the longevity field takes it. It's called creatine. But does Sinclair take creatine as of mid 2025?
>> Do you take creatine as a supplement?
>> No. But I'm considering it.
>> So, no. Sinclair does not take creatine. At least not yet. No change in his routine in this department since my last update in 2024. However, are you change did happen and this was my biggest surprise. The next supplement is bourberine. Before we check if he currently take it, let's explain why he thinks it's worthwhile supplement.
>> Supplements are sometimes just as powerful as drugs. If you cannot convince your doctor to get metformin,
>> there is an alternative. It's a plant molecule called bourberine.
>> Mhm.
>> From the Berber plant. Now, back in 2023, Sinclair claimed that he prefers a drug called Metformin over bourberine, but this seems to have changed. Let's listen to what he says in mid 2025.
>> So, I stopped taking metformin. I'm on bourberine instead.
>> Me, too. Yeah. Now, I I found that metformin was really rough on my stomach, and the older I get, I find it it's rougher, but bourberine seems to be great, so I do that.
>> Here we have a major update. The verdict? He probably takes Bourberine daily. emit for men once or twice a week. Now since they work through similar mechanisms there is high likelihood that when he takes one he does not take the other. The dose in clinical trials if you take it at 2 g a day it does lower blood glucose similar to metformin and that you can buy on any pharmacy or online.
>> Sinclair mentioned the 2 g used in the study. The standard dose of bourberine is 500 millig taking two to three times a day before meals. So I estimate Sinclair takes either 500 milligrams or,000 milligrams twice a day before meals giving him a range between one gram to two grams per day. So the verdict he probably takes it almost every day beside the days he takes metformin somewhere between 1 to two grams per day. So we have seen one major change that he has made. But the next supplement is one of the most consistent that he has been taking for many years. What is not consistent is its legal status. Can you guess what it is?
So NMN is what I take each day. I also try to time it with my natural circadian rhythm. So NAD will go up during the morning.
>> I take a gram, 1,000 milligs of NMN every day in the morning.
>> Does he still take NN in mid 2025?
>> NN 1 g.
>> That's what I take.
>> But he did raise an important concern about the supplement from a recent testing he has done in his lab.
>> I do test NN sources when I give it to mice. And we've tested a bunch of them. We find that there are things in there that you wouldn't want in there like endotoxin
>> which is highly inflammatory parts of bacteria. There was a study that showed that
>> I think it was roughly half of them didn't have what was on the label.
>> So Sinclair claims 50% of brands don't have the NN they claim they have in the product. And he also found dangerous bacterial toxins called endotoxins in the Nmen he tested. So is NN worth your money? It's beyond just the effectiveness of the supplement. Now you face additional risks. I fully analyzed the CLA 2024 NAMN lifespan study. Inside every day, three grams of NAMN for equivalent of 40 years did not increase the lifespan of male animals, but it did in female animals. And NMN seems to work by feeding the healthy microbiome, not necessarily by boosting NAD inside the cell like Sinclair claims. And also, NAM had no effect on the epigenetic clock Sinclair is so excited about. And this was his own study, right? So it seemed that enemy doesn't work the way Sinclair suggests via the epigenetic clock. So the question is are these results worth for you the brand risk and possible toxins he found? You should be the judge of that. Of course if NMN makes you happy I will never argue with happiness. If you look for safer, cheaper alternatives for my male clients since 2007 I never recommend NN. Instead I prefer the lowcost lowd dose NAD booster called NASIN. Super safe effective 100 years of research in humans. Nobody makes money from it and no endotoxins. But for women, enemy is probably worthwhile over age 60. Probably due to the feeding of the healthy microbiome, which seems to benefit women more than men. The verdict, it still takes one gram of any man every day with water in the morning. As we move to the next supplement, let me remind you that today we're going to also cover Sinclair's longevity drugs. And there is one addition that surprised me. And I'm going to create a special summary for you to simplify everything that we learned today about Dr. David Sinclair protocol. From 2020 to 2022, Dr. David Sinclair used to mention that he takes both fiscetine and coretine. But first, let's start with why he decided to take them in the first place and the experiment that he ran on himself.
>> The the one that I'm testing out is physin now shown that it's cenolytic. It kills off the scesscent cells in the body at least in mice probably in humans based on some human data. So I've added corsetin which is also uh suppresses the activity of scinesscent cells.
>> However, recently it would seem to me that he dropped one of these. Can you guess which it is? Now let's go to a clip from middle 2023.
>> So rveratrol and physitan are chemical compounds from plants that are stressed. Rveratrol you find in grapes. Physiton is found in other plants that are stressed and so I take usually between half a gram and one gram of these chemicals as well in the morning.
>> The previous clip was from mid 2023. Maybe Sinclair was remiss and forgot to mention that he takes quitin. Let's go now to mid 2025. I went over the entire 2 and 1/2 hours. This is what he said. Betin uh is a certuin activator just like resveratrol because I think of NAD as the the gas or the petrol for the enzyme and then the accelerator pedal are these polyphenols like physin and resveratrol and together they have a double whammy.
>> David Sinclair usually mentions quitine and fisetin together since they serve similar purpose targeting scesscent cells. However, he didn't mention quitine not only with fisetinine but at all. So it sounds to me like he stopped taking corsetine. He may still cycle it for killing scinesscent cells. We don't know. And based on the data on corsetine and I believe that he knows exactly what he's doing, it makes sense to me. If you've been subscribed to my newsletter, you probably know it too because you received my corsetine report which include conclusions from analyzing over 250 studies. It says in the report, rule number one, avoid corsetine supplement for longevity under age 60. You already receive the optimal dose in your diet. Here is why. Excess unnecessary supplementation of coretine will have side effects. Inhibiting certuin 6, which promotes longevity, inhibiting NRF2, a potent longevity mechanism, and reducing glutathione. All of these will hurt your longevity. Now, you can get this report for free. I'll tell you when to take for longevity, the doses and the timing. You can find the link in the pinned comment. Again, it's absolutely free. So, the verdict, I suspect that every day he only takes ficitine. How much does he take? Sinclair said he takes between 500 mg to 1,000 milligs per day, but I think it's 500 mg based on a past comment from 2021.
>> Fiden and Curiden,
>> half a gram in the yogurt. Later, I'll show you another supplement he mentioned for the first time, one that helps him sleep less while improving his sleep quality. He says it has been life-changing. This is also an interesting experiment he had. This is spermitting. Dr. David Sinclair started taking sperming 2 years ago. Let's hear him speaking about that.
>> Just the last few months, I've added that to my protocol, and we'll have to see how my numbers look on Inside Tracker.
>> Does he still take it today? This segment is from 2023.
>> I'm asked this question every day. David, what do you take? Spermadine is a very interesting molecule and you can buy it as a supplement and it's been shown to extend the lifespan of many different animals and probably it works by stabilizing the epigenome.
>> Does he still take it in 2025?
>> Spermadine.
>> Yes. Yes.
>> So yes, he continues to take spermadine. How much does he take?
>> How much of that are you taking?
>> A gram as well. Okay.
>> Even though in this video Dr. Dinclair mentioned it takes one gram of spermadine. Later in the comment section he said correction I said I take one gram of spermadine but the active ingredient in the capsules is 1 to 2 milligs. I apologize for the confusion. So the verdict about spermadine is 1 to 2 milligs taking every day in the morning. Now if you too consider to take spermadine maybe there is a safer and cheaper way to get spermadine. And many of my subscribers asked me how to guess permitting from food. This study measured how much spermadine in each type of food and ranked them from the highest concentration to the lowest. I'm quoting from this study. Spermadine concentration in foods was as follows. Mushroom the highest 88.6 millig per kilo of food. Green peas 65 mg per kilo of food and broccoli 32 mg per kilo of food. So as you can see there is a bunch of spermadine in mushrooms but also in broccoli and green peas. These levels coming from food more than satisfy or at least similar to the levels of spermadine that Dr. Sinclair takes in a supplement form and also there is another certainty about the safety of spermadine in those foods. Of course, the highest food in spermadine is wheat germ which wasn't measured in the experiment. The next supplement he did his PhD on it and probably have been taking it over 20 years. In fact, this could be the very first supplement that Dr. David Sinclair has begun taking years back. Do you know what it is? It's not resveratrol.
>> Alpha lipoic acid. I did my PhD on this molecule. Coincidentally, is a molecule that is very good for the energy in cells.
>> This is from mid 2025.
>> Lepoic acid. I did a PhD on that when I was in Australia. I've always liked it. I started taking it about 15 years ago.
>> What about the dose? He fails to mention his exact dose, but a standard dose of alpha lauroic acid is about 300 milligrams either once a day or twice a day. Also, you're going to get a better absorption if you take it on empty stomach. The next supplement Dr. David Singler started taking after laoic acid. This is the famous or infamous rveratrol. So, let's go back in 2019 book, he mentioned, I take one gram of NM every morning along with one gram of rveratrol shaken into my homemade yogurt. Does he still take the same dose? In 2022, in his very long interview in his channel, he confirmed, I'm quoting, I've been taking one gram of resveratrol since 2004. And in a recent segment from 2023, I showed you with fiscetine, he measured that resveratrol again with the exact dose, one gram per day. And in May 2025, he supported this supplement again. In the clip I showed you with fiscetine, so it still takes it. It did not mention the dose, so it's unlikely to be changed. So it's the same exact dose, the one he wrote in his book. Of course, if you follow Sinclair, it's not just how much resveratrol it takes, but also how now that has been evolved over the years. So I showed you in the book that he mentioned in 2019 that he mixes resveratrol with yogurt. He changed that protocol and then began to mix rveratrol with olive oil. However, I was pretty surprised to see that he also changed that protocol as well. Let's hear from him what he's doing now.
I've even tried olive oil plus a bit of vinegar and a basil leaf in the morning. It's like that one lasted for about a month. I've given up on that. I now like this coconut yogurt that you've turned me on to. Actually,
>> the verdict, one gram of veratrol mixed in coconut yogurt in the morning. Speaking of enemmen, the next supplement many people are taking with Nmen to protect themselves from enemmen byproduct. This next supplement marks a complete reversal of Sinclair's earlier stance. Can you guess what it is? I'll show you two clips. You now tell me if you notice a contradiction.
>> The reason that I take trimethly is to counter what I think might be going on with an NAD booster. But the concern that's been talked about in social media is this drain of methyl nicotinomide a problem. So as a precaution, I take trimethlycine so that I continue to give my body a source of methyl groups.
>> The supplement is TMG, also known as trimethyl glycine. Do you think he still take it today? This is from mid 2025.
>> Trimethly. Um, I don't take that. There's this unfounded claim that NMN and NAD boosters deplete your methyl and that you need to take this to supplement it. That's just based on wild speculation. There's no evidence from anything we've done that that's true.
>> So, the verdict, Sinclair stopped taking TMG. I won't kill him for changing his mind because for his age, it actually makes sense. But over age 65 or even age 60, methylation capacity goes down. And when taking NN or NR, there is an additional drain on top because you pee these methyl groups out when the NN and NR becomes ninomide, a byproduct of these supplements. And this supplement is at least harmless and you get glycine on top, which Sinclair agrees is good for longevity. So here in this age group, 60 plus, I would challenge his take. If you like this kind of interpretation as I release this video, I've just published another updated version of my supplement routine. If you want to know everything I take today with all the specific brands and the doses and I work with any supplement company, you can go to wellness messiah.com/list. The next two supplements that Dr. David Sinclair takes, they cover both longevity but also health, general health.
>> Vitamin D3 and K2, usually those supplements come together in the same pill. So I take that.
>> Vitamin D and K2 are basic supplements that cover not only longevity but basic health. And in 2019 in his book, Sinclair mentioned that he takes vitamin D and K2.
>> Did he stop taking vitamin D and K2? This is from mid 2025.
>> Vitamin D, vitamin K. Yes. Yes. Yes.
>> What about the dose of those two supplements? I never found one interview where he mentions specific doses of those two supplements. A standard dose of vitamin D is between 2,000 to 5,000 units, and a standard dose of vitamin K2 is somewhere between 50 to 120 micrograms. So I estimate that his dose fall within this range. The verdict, he still takes vitamin D and K2 and the dose is unknown. The next one is fish oil, omega3. This 2023 segment is one of the few segments where he mentioned fish oil.
>> The fish oils, those are very important for inflammation. It turns out one of these molecules activates one.
>> What about the dose? Dr. David Sinclair never mentioned the dose, but I don't want to keep you in the dark on that. So I collected for you what other doctors are doing. Dr. Peter Artia, Dr. Ronda Patrick, and Dr. Andrew Yubberman. And all of them kind of take the same exact amount.
>> So by taking four of these capsules a day, I'm taking roughly 2 g of EPA a day and probably a gram and a half of DHA.
>> So I take four grams a day. I take two in the morning, two grams in the morning, and I take two grams in the evening.
>> Rhonda said that she takes four grams in total. Now let's hear from Dr. Andrew Yuberman. I try and get two grams per day of EPA from supplementation.
>> Note that they all consume omega-3 in a supplement form only as a fish oil. Moving on, are you change did happen. The following is a supplement he mentioned for the first time in 2025. Sinclair claimed to have eliminated any use of sleep aids besides this one because of this specific supplement, calling it magical.
>> Can you guess what it is? You said to me once you think you can get away with less sleep.
>> I have figured out how to do that supplement that I take that puts me straight into deep sleep.
>> Is it a Dora drug? Is it?
>> Serena makes it. Uh Serena sells it actually. It's a mixture of very lowd dose melatonin, 5HDP, delionine. It's magical.
>> So this is the exact supplement that Sinclair takes that is sold by his partner for nearly 45 bucks as the day of recording of this video. Sinclair Stad has lowd dose melatonin, but 3 milligrams of this supplement isn't really that low at all. If you want lower doses or even much cheaper option, you can combine for much lower price your own formula. You can buy lower dose melatonin, eleninine, and 5http separately from reputable companies. This is basically what I do personally. The following is the last supplement on our list and then we're going to move to the drugs. The next supplement is the latest personal experiment Dr. David Sinclair added to his protocol. What is it and how much does it take?
>> Toine is a semi- essential amino acid that we need for sure when we're babies, but we start to make it when we're roller. Uh high doses typically around 2 to 5 grams a day. It's high dose lows blood pressure, improves cardiovascular health, improved the lipid to when you give it to my it was a significant extension of lifespan which is a big deal because if it had a negative side effect, they probably wouldn't have lived longer. So um I think torine is super interesting. I'm currently taking uh two grams a day and to see how that works with me.
>> So Sinclair started in 2023 to take ill torine and he said that it takes 2 g a day.
>> Does he still take it in 2025
>> and so I would say it's not going to hurt you. There's less likelyhood that it's going to extend your lifespan.
>> So Sinclair sounds much less enthusiastic now. But does he take it? Playing a detector here when he says it's not going to hurt you sounds like you still take it probably from time to time, but not regularly or religiously. Let me remind you that today we're going to also cover Sinclair's longevity drugs. And I'm going to create a special summary for you to simplify everything that we learned today about Dr. David Sinclair protocol. Dr. David Sinclair longevity drugs for medical health. Dr. David Sinclair takes two drugs. The first one is cholesterol-lowering drug. My understanding is that he takes that for his genetic cholesterol disposition, not for slowing down aging. Another medical health drug is baby aspirin, which he mentioned here on his book.
>> Does he still take it in 2025?
>> Lowdose aspirin.
>> Still, yes, 81 milligrams a day.
>> 81 milligrams, right? Baby aspirin.
>> Now, he also takes two drugs for longevity. The first aging targeting drug is metformin.
>> There's a lot of data from looking at tens of thousands of people that went on metformin. And people who go on metformin who have type 2 diabetes who normally would live a short lifespan because they have more cardiovascular disease. They're aging faster, they're actually protected from these diseases relatively. And those type 2 diabetics on on metformin live longer than people that don't have type 2 diabetes.
>> I try to take a couple of metformin pills, tens of thousands of people in clinical trials benefiting from that drug, which seems to enhance and mimic the the benefits of fasting. But as of mid 2025, it seems he reduced the frequency and replaced most of the doses of metformin with bourberine which we mentioned before. Still, how much metformin does he take? This segment is from 2023.
>> And so I take 1,000 mg of metformin most days of the week.
>> So one gram it is. The last drug targets aging and it's also the latest addition to his routine. This segment is from late 2023. Here Sinclair disclosed that he takes a longevity drug that he shunned in the past.
>> Rapomiain.
>> Yeah. Are you taking it?
>> Uh on and off. Um yes.
>> But in mid 2025, he sounds less enthusiastic about it. Let's hear him explain why.
>> I'm I'm less excited about it. It was the darling. But in humans, there was a study that came out that compared the effect on the epigenetic age. Some things worked really well like chloric restriction. Rapomy had no effect on the age of the epiggenome.
>> So has he started with rapomy in mid 2025? Not quite.
>> I decided only to take it rarely. I probably take it four times a year. What about the dose? Sinclair did not mention the dose and specifically I do not want to touch the dose because it's such an experimental drug. Anyhow, now let's organize everything. Let's simplify everything that Dr. Sinclair does into his longevity routine. So you can decide if you want to implement that in your lifestyle. So in the morning with water 1 g of nmenn 2 g of el torine 1 to 2 mg of spermadine nattokynise an enzyme that is probably taken on empty stomach a range between 6,000 units and 12,000 units with yogurt either coconut or milk yogurt 1 g of resveratrol and 500 mg of fiscetine without quetine
>> before meals 500 mg or 1,000 mg of bourberine twice a day.
>> Dr. David Sinclair probably take these supplements with a meal. Vitamin D and vitamin K2 do those unknown alphalapoic acid possibly 300 to 600 mg and fish oil unknown dose but I showed you what other experts are doing today at night. His sleep formula with melatonin 5http and elenine. This is Dr. David Sinclair drug list. Metformin 1 gram at night.
>> As we said, he probably only takes it once or twice a week. In days, he does not take bourberine. Seems he reduced the frequency and replaced most of the doses of metformin with bourberine. For medical health conditions, he takes baby aspirin and cholesterol-lowering drugs. If you like these kind of interpretations, I've just published another updated version of my supplement routine. If you want to know everything I take today with all the specific brands and the doses and I work with any supplement company, you can go to wellness messiah.com/list. list.