Lifespan, David Sinclair, 2019

In Lifespan, David Sinclair argues that aging is a disease—a loss of information. The book explores longevity research, covering diet (more vegetables, legumes, whole grains; less meat, dairy, and sugar), intermittent fasting (skip breakfast, late lunch on 16:8 diet, or 75% fewer calories 2 days per week), exercise (HIIT), cold exposure, and supplements like metformin, resveratrol, and NMN.

Top 3 Learnings:

1. Aging equals loss of information—and it’s a disease. Centenarians’ diet: more vegetables, legumes, whole grains; less meat, dairy products, and sugar. Eat less. You can get used to the feeling that starts as hunger. Skip breakfast + late lunch (16:8 diet), 75% fewer calories 2 days per week (5:2 diet), or eat stop eat—1 week per quarter.

2. What we eat matters: not too many amino acids, not too much meat. Cells repair themselves better in times of sparse resources. HIIT exercise helps. Cold exposure helps—brisk walk in a t-shirt on a cold winter day, exercise in cold, don’t use thick blankets. Heat might also help, but study evidence is unclear.

3. Inflammation is very harmful. The person someone really was dies long before the body. When we’re less stressed, less perishable, we’re more relaxed—“stoic Samaritans.” Consider “skill baticals” as one year sabbatical per 10 years worked—work smarter instead of work harder, or “mini retirements.”

Why and when to read it:

Read this when you’re interested in longevity, healthspan, or optimizing your biology for a longer, healthier life. It’s especially valuable for people in their 30s-50s who want to take proactive steps toward healthy aging. The book provides evidence-based recommendations on diet, fasting, exercise, and supplements, making it perfect for anyone wanting to understand the science behind aging and practical steps to slow it down.