David Sinclair
Harvard geneticist · NMN/Resveratrol
David Sinclair publicly describes a longevity-oriented routine built around early dinner timing, a longer fasting window, sleep tracking, plant-leaning nutrition, and several NAD+/sirtuin-related molecules.
This page documents publicly communicated routines from interviews, podcasts and books. No endorsement by the person named. Not medical advice — consult your doctor before taking supplements.
David Sinclair is a geneticist and aging researcher at Harvard Medical School and became one of the most prominent voices in longevity through his book "Lifespan", talks, and podcast appearances. This page relies primarily on sources in which Sinclair speaks himself or is directly quoted: a GQ interview from 23.06.2023, the official Huberman Lab episode page from 06.09.2021, and his own "Lifespan" podcast (Episode 8, 13.04.2022) with an extended stack discussion. Doses are only listed where Sinclair states them explicitly in one of these primary sources; many micro-details circulating online without a clean primary source were deliberately excluded.
Supplements
(10)NMN (Nicotinamide Mononucleotide)
1 g· daily, in the morningSinclair discusses NMN in depth as part of his personal NAD+ strategy.
Resveratrol in yogurt
1 g· daily, in the morningSinclair takes resveratrol with a fatty carrier for bioavailability.
Metformin (prescription only)
800 mg (laut eigener Aussage)· in the eveningSinclair discusses metformin as part of his off-label longevity practice.
Vitamin D3
4000–5000 IE· dailySinclair names vitamin D as a baseline micronutrient in his routine.
Vitamin K2
· dailySinclair names K2 alongside vitamin D for bone and vascular health.
Statin (on medical prescription)
· dailySinclair mentions a statin in the context of his personal lipid-management strategy.
TMG (Trimethylglycine) as methyl donor
· dailySinclair names TMG as a methyl donor alongside NMN.
Spermidine
· dailySinclair mentions spermidine in the context of autophagy-related interventions.
Quercetin and fisetin as senolytics (cyclical)
· cyclicallySinclair discusses senolytic pulses as an experimental part of his practice.
Coenzyme Q10
· dailySinclair names CoQ10 as a mitochondrial complementary supplement.
Sleep
(2)Training
(1)Regular strength training and movement
· several times per weekSinclair names strength training as part of his weekly routine.
Diet
(5)Recovery
(2)Oil pulling and lemon water in the morning
· daily, in the morningSinclair describes the oral morning routine as a fixed part of starting his day.
Sauna and occasional cold exposure
· occasionallySinclair names heat and cold exposure as hormetic components of his practice.
Testing
(1)Regular blood work and biological age testing
· several times per yearSinclair uses tracking of biological markers as a feedback loop.
Primary sources
- The David Sinclair Longevity Routine — 23.06.2023
The most detailed publicly available source on daily life, food, sleep and exercise.
- Dr. David Sinclair: The Biology of Slowing & Reversing Aging — 06.09.2021
Official podcast page with the molecules and routines Sinclair discusses.
- What I Do To Slow Aging — Lifespan Podcast Episode 8 — 13.04.2022
Sinclair's own episode with a detailed stack and dosage discussion.