The Dr. David Sinclair Longevity Method

Harvard Professor David Sinclair is a known doctor in anti-aging and longevity. He uses cutting-edge science with practical lifestyle adjustments. Below we listed his strategies for anti-aging

Start with Nutrition

Probiotic Yogurt with Supplements: Begin your day with homemade probiotic yogurt, incorporating NMN (1 gram) and resveratrol (1 gram) for cellular health.

"A plate full of colors ensures a day full of vitality." – Focus on a breakfast that is rich in vegetables, mushrooms, pulses, and whole grains, if opting for more than the yogurt.

Supplements and Medications

Morning Supplements: Along with NMN and resveratrol in the yogurt, ensure to take Vitamin D3 and Vitamin K2 as part of your morning regimen.
Metformin: Take the first dose of Metformin (500 mg) to support cellular health.

Dr. Sinclair states that he takes 1 gram of metformin in his book, Lifespan_:

“I take […] 1 gram of metformin,” but more recently states that his dosage is 800 mg, in episode 3 of his former podcast, Lifespan

Rapamycin Dr. Sinclair sees potential in rapamycin for mimicking caloric restriction and inhibiting the aging-related mTOR pathway but is cautious about its side effects as an immunosuppressant. Though he's tried it, he prefers dietary restrictions over regular use.

But if you are still interested you may consider a company Healthspan. Their physician will use this information to evaluate your overall health and, if appropriate, prescribe medication. Also they provide Topical Rapamycin for Skin and Hair.

Intermittent Fasting and Hydration

Throughout the day, practice 16:8 intermittent fasting, limiting intake to one to two meals a day. Stay hydrated with water or herbal teas, avoiding sugary drinks.

"Embrace hunger as a part of your journey to wellness." – Utilize the hours of fasting to enhance cellular repair and longevity.

Physical Activity

Regular Exercise: Incorporate movement into your day, whether it's a brisk walk, cycling, or light stretching, aiming for low-intensity, regular physical activity.

Second Dose of Medications

Metformin: Take the second dose of Metformin (500 mg) in the evening, ideally with your last meal of the day to maintain consistent blood levels.

Mindfulness and Meditation

Regular Meditation: Dedicate time in the evening to mindfulness practices or meditation to manage stress and promote mental well-being.

"Every step is a step towards a longer life." – Remember, regular physical and mental health practices are key to longevity.

Nutrition

If not practicing intermittent fasting or if your eating window extends into the evening, opt for a light, nutrient-dense meal emphasizing plant-based ingredients

Continuous Glucose Monitoring

Utilize technology like continuous glucose monitors throughout the day to track how different foods and activities impact your glucose levels, adjusting your diet and activities accordingly.

Conclusion: A Day in the Life for Longevity

Dr. David Sinclair's approach to anti-aging combines scientific rigor with daily habits that are structured around optimal times for nutrition, supplements, exercise, and mindfulness.

"Your health is an investment, not an expense." – Integrating Sinclair's methods into your daily routine requires mindfulness of timing to maximize their effectiveness.

By aligning your schedule with practices that support cellular health, mental well-being, and physical fitness, you can take actionable steps towards extending your lifespan and enhancing your quality of life