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Dr. David Sinclair

Dr. Sinclair's nutrition, Intermediate fasting, supplements, and exercises

David Sinclair is a well-known researcher who studies aging. He got his Ph.D. in Molecular Genetics in 1995 from the University of New South Wales, Sydney. Since then, he has made important discoveries about aging at M.I.T. and other places. Dr. Sinclair's work helps us understand aging better and shows ways we might slow it down. He has written a book called "Lifespan" about living longer. At 53, working at Harvard on genetics and talking about living longer and staying healthy, he's a big name in this field. This article will talk about who David Sinclair is, his ideas on how to age slower, what he eats, and his daily routine that keeps him healthy and in the center of discussions about aging and health

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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

Morning routine

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

After food

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.

During the day

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.


  • 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
Health Monitoring

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

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