Table of Contents
introduction
David Sinclair’s father is spoken about in many of David’s talks and interviews, he often talks about his father Andrew Sinclair and how fit he is. In this article I shall explain what his 80-year old father does, with regard to diet, exercise and supplements.
why people don’t want to live beyond 80
So, David Sinclair explains that he is often surprised by people who admit they don’t want to live longer than 80 years of age, why? He proffers, because they have seen what many 80-year old’s look like, and to them, it is not appealing.
David Sinclair’s Father, Andrew Sinclair does however show that 80 isn’t the end…far from it; Andrew Sinclair says has no patience for those who say your health-span is pre-determined, at 80, he says, he has no memory issues, no aches, no pains and no depression. He says, that today, he feels the way he did when he was 30 or 40.
david sinclair’s father is not a clinical trial
David Sinclair’s Father is not taking part in some type of longevity trial; ‘this isn’t a clinical trial and the answer is NOT just in one molecule.’
Effect; yes, my father takes NMN, metformin and a little resveratrol, but there is still no way to know what effect those medications and supplements are having on him.
Evidence; we need more clinical evidence with double-blind placebo controls on dozens, if not hundreds, of people his age and from his demographic.
Work ethic; even if the molecules he is taking are helping, it would be very disrespectful not to note the tremendous WORK dad has put into staying healthy, says David.
the workout routine
As for duration David Sinclair’s Father says “I usually workout twice a week for 70 to 90 minutes, so, between an hour and an hour and a half; is that achievable for you?
Warm-up; I start with warming up on the rowing machine for 15 minutes, going about 2,500 meters, followed by stretches and then weight training.
weight training
When it comes to weight training David Sinclair’s Father explains that he does three sets of each exercise with 10 reps at the following weights:
- Bench presses: 40 kg (88 lbs.)
- Leg presses: 130 kg (286 lbs.)
- Stomach curls: 50 kg (110 lbs.)
- Peck-deck: 40 kg (88 lbs.)
- Deadlift: 50 kg (110 lbs.)
- Knee-ups: 50 kg (110 lbs.)
cardio & flexibility
What about flexibility, David Sinclair’s Father also does Pilates for an hour each week to help with flexibility and walks from 5 to 7 kilometres (that around 3.1 to 4.3 miles) on most days.
So, another hour a week on Pilates and 5 to 7 k’s a day walking (that’s going to be at least 1 hour a day, this is now starting to add up and may not be achievable for people who work or who have young families, I’m guessing he doesn’t walk or do Pilates on the days he does weight training, so that is one hour every day, could you dedicate an hour a day to exercise? I know it’s easy to say yes, but if you work and have a young family, 1 hour every day may not be practicable? Would David Sinclair’s father’s workout regime be achievable for you?
Stair Climber/Step Machine; “Sometimes I walk on a stair climber,” he added. “My recent record is 40 floors in less 15 minutes. It almost killed me, but I did it.”
Resting heart rate; his resting heart rate is just below 60 beats per minute.
Maximum heart rate; his maximum heart rate should be 220 minus his age of 80. That = 140 beats per minute.
Actual performance; on the step machine it was 155 beats per minute, far above what his max should be. “I checked with my doctor,” Andrew explained. “She said if you can do it, then do it. – So, I did!” he said.
diet
Of course David Sinclair’s Father knows that exercise alone doesn’t keep anyone healthy, let alone someone who is 80, so my father watches what he eats, too.
Junk food; no junk food, simple I suppose…None!
Home cooked; David Sinclair’s father eats all home-cooked or healthy restaurant-cooked meals, lots of vegetables with a bit of chicken or seafood and on more rare occasions beef. He has a small breakfast of cereal and often skips lunch because he’s too busy painting the house or something.
Drinks; I assume he means alcohol, where David Sinclair says ‘He drinks, but not a lot. A few times a week, that’s all and not to excess. No sugary soft drinks, which I suppose could also be listed under junk food
Dessert; He’ll have a sweet (I assume he means dessert or pudding) every now and then, but doesn’t overdo that either
Fruit; “I also eat lots of fruit, but don’t drink enough water, though I’m trying to drink more,” said Andrew.
supplements & medications
Besides diet and exercise David Sinclair’s Father does take supplements and medications:
- Metformin, also known as glucophage (2 x 500 mg/d for borderline high blood sugar)
- Exforge to lower blood pressure and as a calcium channel blocker
- Lipitor, a statin to lower cholesterol (20 mg/d)
- An NAD booster called NMN (500 mg/d) and a “pinch” of resveratrol with breakfast
- Vitamin D “when I think of it,” he said.
- Genetics, that said, none of Dad’s recent ancestors lived a life like his. At his age, they were housebound or in nursing homes, if they were alive at all.
Other than that – “Lots of good luck,” he told me
david sinclair’s caveats
All of the standard caveats apply to his approach. This is NOT necessarily a prescription for a healthy life. This is what one person has done. It seems to be working for David Sinclair’s father though, and I can’t tell you how happy that makes me. I want my father to be around for a long time to come – as healthy and happy as he is right now.
We are moving to a world where it will be quite normal for 80-year-olds like David Sinclair’s father to hike mountains with their grand-kids and start new careers. We are not there yet, though and way too many people are moving in the wrong direction.
But the more people who seem to be getting it right, share what they’ve learned along the way, the easier it will be for more of us to walk that same path.
david sinclair’s disclaimers
Once more, because there are a lot of people who are confused by this: I do not work for, nor do I receive any money from supplement companies.
I do not endorse or promote any brand of supplements.
If I tell you I’m taking something, or someone I know is taking something, it’s because they’re taking it, not because I’m getting money for it – because I’m not.
conclusion
David Sinclair’s father is spoken about in many of David’s talks and interviews, he often talks about his father and how fit he is. David Sinclair explains that he is often surprised by people who admit they don’t want to live longer than 80 years of age, he proffers, because they have seen what many 80-year old’s look like, and to them, it is not appealing.
David’s Sinclair’s Father, Andrew Sinclair says has no patience for those who say your health-span is pre-determined, at 80, he says, he has no memory issues, no aches, no pains and no depression. He says, that today, he feels the way he did when he was 30 or 40.
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