Brainflow 🧬
@Brainflow_
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Lifespan is 20% genetic, the rest is up to us. Longevity, biohacking, supplements, and improving quality of life. 🧬🔬📚Newsletter:
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I use Renue by Science Pure Powder NMN, the same brand Andrew Huberman uses. You can get a 3-Month Supply for literally less than $80 (code 'brainflow'):
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The exact longevity supplements that Harvard scientist Dr. David Sinclair uses. He's 54 but literally looks 35.
-An overview of 13 supplements/drugs
-Their underlying logic
-Recommended dosages
(Save this thread for reference)
THREAD🧵
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How Andrew Huberman be lookin at you when it's Friday night and your friend hands you a shot of vodka
"I just want to share some data with you."
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NMN is the "miracle molecule". It is one of the few supplements proven to extend lifespan.
Here are 7 facts about NMN
THREAD
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1. Nicotinamide Mononucleotide (NMN)
Dosage: 1 gram daily (pharmaceutical quality)
NMN serves as a building block for NAD+, crucial for producing energy at the cellular level. As NAD+ naturally decreases with age, supplementing with NMN, NR, or Niacin could be beneficial.
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Dr. David Sinclair’s Supplement List for Longevity
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3-month supply of Renue sublingual NMN for just $81 using code 'brainflow':
@based_itifam
@PeterAttiaMD
I take sublingual NMN (from
@renuebyscience
and they don’t pay me a dime - I buy it). I don’t take it for longevity reasons. I have taken NR but it’s excessively expensive in my opinion. But
@CharlesMBrenner
is the expert on NMN vs NR.
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7. Vitamin D3
Dosage: 2,000 IUs (I take 5000)
Nearly 50% of adults are deficient in Vitamin D. Highlighted in Sinclair's book 'Lifespan', this essential micronutrient impacts over 200 genes. It's scarce in food, making sunlight or supplements crucial.
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2. Resveratrol
Dosage: 1 gram daily with yogurt
Resveratrol, found in small amounts in grapes, berries, and peanuts, gained attention for its presence in red wine. To get its full benefits, a concentrated supplement is needed.
It's known as a "caloric restriction mimetic,"
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HUBERMAN SLEEP PROTOCOL
Dr. Huberman recommends this sleep-enhancing combination:
Take 30-60 minutes before bedtime:
Apigenin: 50mg
Magtein: 145mg (elemental magnesium content)
L-Theanine: Between 100 to 400mg
These ingredients are generally considered safe and work to relax
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It’s crazy that this hit-piece was published in the first place. The media has hit an all-time rock bottom.
They will do whatever it takes to attempt to bring down someone successful. This article is filled with details from his personal life that none of us have the right to
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3. Fisetin
Dosage: 500mg
Fisetin offers protection to the brain against oxidative stress and inflammation linked to neurodegenerative diseases like Alzheimer’s and Parkinson’s. David's lab has shown fisetin extends lifespan in mice and worms.
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8. Vitamin K2
Dosage: 100mcg
As mentioned in 'Lifespan', Sinclair takes Vitamin K2, essential for blood clotting and calcium transport. While K1, found in leafy greens, is abundant in Western diets, K2, present in fermented foods like 'natto', is less common, leading to
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4. Quercetin
Dosage: 500mg
A flavonoid in veggies, tea, & red wine. Boosts memory by enhancing neuron communication and BDNF levels. Shows promise in slowing Alzheimer’s, protecting brain neurons, and increasing serotonin. A key anti-aging supplement for brain health.
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10. Omega-3 Fish Oil
Taken nightly
Essential for longevity, omega-3 fatty acids, found in fish oil, are known for their heart health benefits, reducing inflammation, and improving brain function. Regular intake can contribute to a longer, healthier life by supporting
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9. Low-Dose Aspirin
Dosage: 81mg
Often taken for heart health, low-dose aspirin is also considered for longevity. Its anti-inflammatory and blood-thinning properties can reduce the risk of heart attacks and strokes, and emerging research suggests it may also play a role in
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5. Spermidine
Dosage: 500mg
This is a new one, and one I just recently started taking.
Spermidine is an mTOR inhibitor enhancing autophagy, the cellular renewal process. Studies in mice indicate a potential 25%+ increase in lifespan. Sinclair sees significant promise for
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On Rogan, Andrew Huberman said he takes 500-1000mg of NMN from Renue by Science. Use code ‘brainflow’ for 15% off Renue NMN:
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6. Metformin
Dosage: 800mg at night (prescription)
A diabetes medication known for lowering blood glucose. Its long safety record makes it a promising longevity drug. Believed to extend lifespan by activating AMPK, reducing inflammation, and enhancing autophagy.
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5 easy ways to live longer according to David Sinclair:
1. Avoid sugar and alcohol
2. Practice intermittent fasting
3. Take NMN & Resveratrol
4. Do HIIT training 3x per week
5. Self care: meditation, ice bath, sauna
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11. Alpha Lipoic Acid
As shared by David Sinclair in a podcast with Dave Asprey, he includes alpha lipoic acid in his daily regimen. Distinct from omega-3 rich alpha-linolenic acid, it plays a role in mitochondrial energy metabolism. Anecdotal evidence from aging pioneer Denham
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How to establish a healthy baseline of dopamine:
1. View early morning sunlight (10-30 mins)
2. Eat tyrosine rich foods such as red meat, nuts, or fermented cheese
3. Avoid taking melatonin at all costs
4. Avoid viewing bright lights between 10pm-4am
5. Ingest caffeine
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13. Coenzyme Q10
Taken Daily
Mentioned in a podcast with Dave Asprey, David Sinclair takes Coenzyme Q10 alongside his statin regimen. This is likely because statins can reduce CoQ10 levels in the blood, a vital compound for cellular energy production. While he doesn't specify
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Dr. David Sinclair’s Supplement List for Longevity
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Before Andrew Huberman, I mindlessly took whatever supplements I could get my hands on.
Since incorporating Huberman's supplement regime, my performance as a writer, entrepreneur, and long-distance runner has drastically improved
Here are 7 essential supplements recommended
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Dr. David Sinclair’s NMN & Resveratrol Protocol
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Dr. Huberman's morning routine:
1. Direct sunlight in your eyes with 5-10 minutes of waking
2. If you didn't sleep well, do 10-30 minutes of NSDR (non-sleep deep rest)
3. Wait 60-90 minutes before consuming caffeine
4. Exercise and hydrate
5. Cold Exposure (preferably ice bath)
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The one thing I enjoy about the New York mag hit piece on Huberman is how they call out Athletic Greens for what it is: an underdosed, overvalued scam.
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For vitamins and fish oil, I only use Momentous (the brand Huberman supports). Use code 'brainflow' for 15% off your order:
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Fasting improve your life exponentially:
- Fat loss
- Increased focus
- Increased lifespan
- Improves heart health
- Fights inflammation
All you need to do is spend the first 4-6 hours of your day fasted;
Morning hunger is just a learned behavior from childhood.
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Andrew Huberman takes these two supplements to increase NAD levels
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Just updated our article on David Sinclair's Supplement list!
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Dr. David Sinclair’s Diet & Exercise Protocol
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If you’re testosterone is low, check your zinc levels. Zinc isn’t stored in the body and must be consumed daily through diet and/or supplementation. Low zinc consumption is one of the main reasons of low t.
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Andrew Huberman’s Fish Oil Dosage
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12. Statins
Sinclair includes statins in his regimen, primarily for their well-known benefits in managing cholesterol levels and reducing the risk of cardiovascular diseases. Statins work by inhibiting a key enzyme in the cholesterol production pathway, helping to lower LDL
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David Sinclair’s Anti-Aging Supplement Stack
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Do the opposite of what the government recommends.
Avoid eggs: Eat 3 to 6 daily.
Limit read meat: Eat steak daily.
Avoid dairy: Eat yogurt daily.
Limit salt: Salt everything.
Avoid butter: Cook with butter.
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For longevity drugs such as NMN, Resveratrol, and Spermidine - I use Renue by Science. You can get 10% off using code 'brainflow':
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Why Andrew Huberman Calls Creatine “The Michael Jordan of Supplements”
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Want to increase testosterone levels quickly? Huberman says to take a break from sex
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How to optimize your brain:
1. Cold exposure
2. Zone 2 cardio
3. Adequate diet
4. Sleep
5. Hydration
6. Daily mental stimulation
7. Nootropics
That simple.
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Dr. David Sinclair and Dr. Huberman on anti-aging supplements
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5 simple rules from Dr. Andrew Huberman for overall health:
1. 11 min of weekly cold exposure
2. 1,000 mg of omega-3s daily
3. 2-10 min of morning sunlight
4. 150-180 min weekly zone 2 cardio
5. 2-4 servings of fermented food daily
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Check out our latest post. Dr. Andrew Huberman's Fitness Protocol:
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Protocols for fatigue: NAC, eggs, steak, CoQ10, spinach, creatine, 0 alcohol, Vit D, B complex, 5L water, Himalayan salt, fix sleep apnea, lift 3-5x/week, delay caffeine 90 mins, AM sunlight 10-20 mins. No excuses.
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Spermidine and Longevity: An Analysis of David Sinclair’s Protocol
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David Sinclair on Berberine: Benefits, Dosage, and Safety Tips
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5 Tools to Enduce Natural Long-Lasting Dopamine:
1. Cold Showers (shown to 2.5x dopamine, the same as cocaine)
2. Don’t chase dopamine spikes (ie. instant gratification)
3. Intermittent fasting (delays gratification)
4. Stop eating sugar
5. Supplements (Mucuna, L-tyrosine)
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Spermidine and Longevity: An Analysis of David Sinclair’s Protocol
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Dr. David Sinclair’s Supplement List
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Andrew Huberman’s Fish Oil Protocol
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Everyone needs a morning routine. Andrew Huberman gives a nice blueprint for someone to follow
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I’ve found taking CBD for sleep improves sleep quality, reduces the time it takes to fall asleep, and increases overall sleep duration. It also alleviates anxiety and pain, which both cause sleep disturbances. CBD also helps you feel more relaxed, improving overall mood
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“Dopamine is a currency and it’s the way that you track pleasure, track success, track whether or not you are doing well or poorly.” – Dr. Andrew Huberman
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There are several ways to potentially increase testosterone levels in the body. Here are five potential options:
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Andrew Huberman on the surprising benefits of dunking your face in ice water
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David Sinclair’s NMN & Resveratrol Protocol – Dosage & Brand
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David Sinclair on Berberine: Benefits, Dosage, and Safety Tips
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Top 5 Ways to Boost NAD Levels Naturally
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After age 40, every year, there's a
- 1% drop in muscle size
- 3-5% drop in strength & power
Both can be offset with resistance training
Lift heavy today. Your future self will thank you.
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🧵 on Fasting..
1. Fasting has been used for centuries as a way to improve overall health and well-being. One of the main benefits of fasting is that it can help improve weight loss by reducing the amount of calories consumed.
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Here’s why you should take Berberine according to Andrew Huberman
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Huberman Lab morning routine:
1. Deep breathing exercises
2. Cold water exposure
3. Hydrate with water and electrolytes
4. Exercise, typically strength training or high-intensity interval training (HIIT)
5. Get exposure to natural light, preferably in the morning.
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7 Life-Extending Secrets from David Sinclair’s Book ‘Lifespan’
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Decoding Dr. Peter Attia’s Sleep Stack: Ashwagandha, Glycine, and Magnesium Threonate Deep Dive
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