Dr. David Sinclair Longevity Routine
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
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Morning Supplements: Along with NMN and resveratrol in the yogurt, ensure to take Vitamin D3 and Vitamin K2 as part of your morning regimen.
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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
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