David A. Sinclair, Ph.D.

The simplest routines outlast the complex ones

NEW STUDY: Osteoarthritis and back pain affect millions. Instead of merely managing symptoms, envision reversing the age of joints

A new study reveals that reprogramming gene combo OSK can regrow joints in mice - effects are dependent on TET2, so it epigenetic
www.nature.com/articles/s12...

Your biology reflects your defaults.

Hypertension doubles heart disease risk. Check your pressure.

Longevity is cumulative restraint

Dementia risk drops with regular exercise. Protect your brain. 🧠

Physical inactivity rivals smoking in global deaths. Move daily.

Depression is associated with increased mortality risk. Mental health is biological health.
World Psychiatry, 2011. Cuijpers and Smit
onlinelibrary.wiley.com/doi/full/10....

If you don’t lift, you drift 🏋️

Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis: Annals of Internal Medicine: Vol 162, No 2 This article has been corrected. The original version (PDF) is appended to this article as a Supplement. Background: The magnitude, consistency, and manner of association between sedentary time and…

Sedentary time independently predicts mortality even in active individuals
Annals of Internal Medicine, 2015. Biswas et al.
www.acpjournals.org/doi/10.7326/...

Longevity is more about habits than hacks

Supplements can’t fix sedentary living

Vigorous Intermittent Lifestyle Physical Activity and Cancer Among Nonexercising Adults This prospective cohort study evaluates the dose-response association of device-measured daily vigorous intermittent physical activity with incident cancer risk among a large cohort of inactive…

3–4 min/day of vigorous activity is associated with lower cancer incidence
jamanetwork.com/journals/jam...

Stress without purpose ages you

Longevity is maintenance, not magic.

What you normalize, you become.

Loneliness raises mortality risk ~26%. Call someone today

Higher VO2 max is associated with 5-fold lower mortality risk. Train!

Moderate activity 150 minutes weekly lowers mortality. Schedule it!

The strongest predictor of frailty is inactivity. Move!

Biology punishes inconsistency

Obesity increases the risk of at least 13 cancers
www.nejm.org/doi/full/10....

Don't smoke but if you do, quit today. Smoking cessation before age 40 reduces smoking-related death risk by ~90%

If you’re not building capacity, you’re losing it 💪

Muscle is youth in storage

Regular physical activity reduces all-cause mortality risk by about 30 to 35 percent 🏃‍♀️

Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality - Nature Medicine Using data from wearable activity monitors, this study shows that short bursts of physical activity that are done as part of daily life activities and that are only 1 or 2 minutes in length are…

Just 4.4 min/day of incidental vigorous activity is linked to ~26–30% lower all-cause & cancer mortality
www.nature.com/articles/s41...

The habit you ignore becomes the disease you later manage

Longevity starts where excuses end 🏋️

Most people don’t need more information. They need more repetition 💪