Editor’s Note: Dr. David Sinclair has been a somewhat controversial leader in anti-aging research, his advice has evolved greatly over time. This is his latest.
Living the Longevity Blueprint delves into the lifestyle habits and evidence-based practices of leading experts in health, wellness, and aging science. This series highlights the routines of visionaries who transform cutting-edge research into practical strategies for improved health and longevity. Each featured expert exemplifies the principles of lifespan optimization, bridging the gap between theory and actionable lifestyle choices.
Meet Dr. David Sinclair: A Pioneer in Reversing Aging
David Sinclair, A.O., PhD, is a renowned Harvard professor and geneticist whose groundbreaking research demonstrates that aging is a reversible process. Recognized globally, Sinclair has earned accolades such as TIME Magazine’s “100 Most Influential People in the World” and “Top 50 in Healthcare,” along with 40+ awards, over 60 patents, and a legacy of 200+ scientific papers boasting 85,000+ citations.
In addition to his academic achievements, Dr. Sinclair has co-founded influential companies like MetroBiotech, EdenRoc Sciences, and Tally Health and authored the bestselling Lifespan: Why We Age – And Why We Don’t Have To. A distinguished keynote speaker at LongevityFest 2024 in Las Vegas, Sinclair will present his insights on “Undoing Aging,” focusing on the latest breakthroughs in age reversal and interventions for lifespan extension.
From Laboratory to Lifestyle
Dr. Sinclair doesn’t just study age reversal—he lives it. Having reversed his biological age by a decade, he showcases the potential of integrating longevity science into everyday habits. His routine reflects a synergy of nutrition, movement, supplementation, and strategic recovery, offering a replicable framework for those seeking to optimize their health and lifespan.
Daily Rituals: A Snapshot of Sinclair’s Protocol
Dr. Sinclair’s day is a meticulous blend of evidence-based practices that support cellular resilience, metabolic health, and mental clarity. Here’s how he structures his routine:
Morning Precision
- 6:00-6:30 AM: Strategic Start
Sinclair begins his day with a calm focus, managing emails and setting his priorities. - 6:30-7:00 AM: Science-Backed Oral Care
His oral hygiene routine incorporates coconut oil pulling and non-toxic toothpaste to promote microbiome health and reduce inflammation. - 7:00-8:00 AM: Metabolism Kickstart
Hot water with lemon and matcha tea rich in EGCG polyphenols set the tone for metabolic health and antioxidant support. - 16:8 Intermittent Fasting
Sinclair adheres to a fasting protocol, emphasizing the importance of the fasting window to enhance the body’s defenses against aging.
Key Supplements: The Morning Stack
Delivered via a small yogurt base for optimal absorption, Sinclair’s supplements include:
- Nicotinamide Mononucleotide (1g): Enhances NAD+ levels for energy and DNA repair.
- Resveratrol (1g): Activates longevity-related Sirtuin pathways.
- Spermidine (1mg): Supports autophagy for cellular maintenance.
- Quercetin & Fisetin (500mg each): Targets inflammation by clearing senescent cells.
- Low-dose Aspirin (83mg): Promotes cardiovascular health.
Staying Active and Productive
Dr. Sinclair transforms sedentary work hours into opportunities for movement and focus:
- Standing Desk & Dynamic Workspace: Incorporating an under-desk stepper and meditation breaks for physical and mental balance.
- Integrated Movement: Regular push-ups, walks, and treadmill sessions keep his metabolism active.
Midday Snacks for Cognition
- 80% Dark Chocolate: Enhances cognitive function with flavonoids.
- Brazil Nut: Supplies selenium for antioxidant benefits.
- Assorted Nuts: Provides healthy fats for brain health.
Evening Optimization: Recovery and Renewal
- Post-Exercise Cold Therapy: Sinclair uses cold exposure to stimulate mitochondrial adaptation and muscle recovery.
- Nutrient-Dense Dinner: A plant-focused, minimally processed meal emphasizes whole foods and polyphenol-rich options like occasional red wine.
Evening Supplements
- Metformin (1g): Taken at night, it targets aging at the cellular level by regulating glucose and inhibiting mTOR pathways.
- Optimized Sleep: Advanced tools like the Eight Sleep bed and Oura ring ensure 6-7 hours of high-quality rest critical for cellular repair.
A Holistic Approach to Longevity
Dr. Sinclair’s regimen isn’t just about what he includes; it’s also about what he avoids—microwaved foods, sugar, smoking, and unnecessary radiation exposure. By implementing these practices consistently since his 30s, Sinclair has established a foundation for his longevity pursuits.
His ambitious goal of reversing aging by up to 20 years is grounded in personal results and rigorous science, offering a blueprint for others to follow. Whether through intermittent fasting, strategic supplementation, or movement integration, his routine serves as a testament to the transformative potential of a well-structured longevity protocol.