David Sinclair’s Daily Routine: Optimized for Health & Longevity

David Sinclair is a leading aging researcher focused on why we age and how to slow it down. With a Ph.D. in Molecular Genetics from the University of New South Wales (1995), he made key discoveries during his postdoctoral work at M.I.T. His influential research has deepened our understanding of aging and hinted at ways to combat it. At 53, Sinclair, a Harvard genetics researcher, shares his knowledge on longevity and biohacking in his book “Lifespan.” This article will cover David Sinclair’s anti-aging insights, diet, and age-defying routine.

6:30pm: Wake Up & Oral Care

Dr. David Sinclair prioritizes dental hygiene using non-toxic toothpaste for a safe and gentle approach. He also practices coconut oil pulling, a natural method with potential oral health benefits.

Benefits of Coconut Oil Pulling

• Enhances oral health by reducing harmful bacteria, preventing gingivitis, and freshening breath.
• May contribute to teeth whitening and stain removal.
• Potential benefits include detoxification, improved skin complexion, and anti-inflammatory effects, though more research is needed to confirm these.

7-8 am: David Sinclair’s Morning Yoghurt Mix

Dr. David Sinclair’s homemade yogurt is a health powerhouse, featuring a blend of select ingredients:

• Resveratrol: Known for its potential health benefits and found in red wine and various fruits, this aligns with Sinclair’s mission to reverse aging.
• Olive Oil: Renowned for its heart-healthy properties, olive oil is a vital component.
• Probiotics: Essential for gut health, these beneficial bacteria make a significant contribution.
• NMN Supplements: Celebrated for their potential anti-aging attributes, NMN (Nicotinamide Mononucleotide) supplements are a key addition to his regimen.

David Sinclair’s Supplements

Dr. David Sinclair’s supplement regimen includes:

• Vitamin D3: 4,000 to 5,000 IU per day, essential for bone health and immunity. Deficiency can lead to fatigue, hair loss, sleep disturbances, and bone pain.
• Vitamin K2: 180 to 360 micrograms per day, important for bone and mitochondrial health, found in leafy greens, whole grains, and natural oils.
• Statin: Used since age 29 to maintain heart health, due to a family history of heart problems. Note: Statins are not suitable for everyone.
• Low-dose Aspirin: 85 mg per day for potential heart stroke protection. Caution is needed due to bleeding risks with higher doses.
• TMG (Trimethyl glycine or Betaine): 500 to 1,000 mg per day, supports liver health and cellular replication by acting as a methyl group donor.
• Omega-3 Fatty Acids: Essential for heart health and cognitive function. Helps maintain skin hydration and reduce inflammation. Daily intake should not exceed 3 grams to avoid side effects like low blood pressure and diarrhea.

Additional Supplements

• Nicotinamide mononucleotide (NMN)
• Resveratrol
• Spermidine
• Quercetin and Fisetin

Intermittent Fasting

Dr. David Sinclair’s fasting routine incorporates 16:8 Intermittent Fasting, describing it as “one of the most beneficial practices for your health.”
“It’s not just about the period of eating, it’s the period of not eating that’s so important to boost the body’s defenses against aging to maximize longevity.”

Quote: “Yes. I think three meals a day plus snacks is too much. It puts the body in a state of abundance, which turns off our longevity genes. So you want to have a period of fasting each day starting as early as your 20s. But if you’re younger, we don’t want malnutrition or starvation, that’s not the point. But you want to take-in your nutrition and your calories in a certain window. The one that I try to go for is 16 to 18 hours without eating a large meal. That’s basically having a very late lunch or large dinner.”

8am: Work Day Begins

Dr. David Sinclair spends around 12 hours a day working in his lab and with his various companies. He uses a standing desk, believing it positively influences the aging process.

Health Tracking

• Dr. David Sinclair emphasizes self-awareness about his body.
• He regularly assesses his biological age using epigenetic tests and undergoes an annual full-body MRI to detect potential cancer early.
• Sinclair uses Inside Tracker for blood tests to monitor various biomarkers, including cholesterol, LDL, HDL, triglycerides, HbA1c, and us-CRP.
• He also uses Freestyle Libre to monitor glucose levels and identify foods that cause sugar spikes, which can impact aging and insulin resistance.

David Sinclair’s Exercise Routine

Dr. David Sinclair incorporates various exercises into his daily routine:

• Gym workouts or lifting dumbbells in his workspace.
• 100 daily push-ups.
• Walks twice weekly and brief treadmill runs for about 20 minutes.
• Recommends three weekly sessions that involve being “out of breath” for 10 minutes.
• Suggests at least 30 minutes of moderate daily exercise.
• Emphasizes a straightforward workout philosophy: “Just get off your ass.”
• Uses a discreet under-desk stepper to counter prolonged sitting, adhering to his commitment to avoid sitting throughout the day.

Cold Exposure

Dr. David Sinclair opts for a cold bath immediately after his workout.

Benefits of Post-Workout Cold Therapy:

• Reduces Muscle Soreness and Inflammation: Aids in faster recovery.
• Improves Circulation: Helps alleviate exercise-induced fatigue.
• Boosts Alertness and Energy Levels: Provides a refreshing post-workout experience.

For more detailed information on adding cold plunges to your routine, check out our article on The Cold Plunge Routine.

7pm: Dinner

Dr. David Sinclair shares dinner with his wife and their three children, either at home or in a restaurant. Despite not eating throughout the day, his dinner is relatively small.

• Sinclair suggests a daily calorie intake as low as 1000 calories and opts for a plant-based diet, focusing on light and healthy meals with minimal sugar and starch.
• Occasionally, he enjoys a glass of red wine with dinner and advises against processed foods, emphasizing that “the longer your foods last, the shorter you will.”

Quote: “A plant-focused diet. I rarely, rarely eat anything other than plant-based and nut-based foods, including milk. I’m off dairy and I’m off alcohol as well. Very rarely will I eat any or drink any of those things, but on occasion for a celebration or whatever I’m happy to do that, but that’s what I focus on. That’s made a huge difference to my blood biomarkers and epigenetic age. In just a matter of months, I was able to further reduce my biological age by eating better.”

Evening Supplements

Dr. David Sinclair takes Metformin, 800 mg in the evening. Originally used for diabetes management, Metformin is now recognized for its anti-aging properties due to its ability to lower blood glucose levels and its other beneficial mechanisms.

Quote: “I do take one other medication, called metformin, which is a type 2 diabetes drug that has been associated with longer life and fewer age-related diseases. Studies have shown that type 2 diabetics who take metformin, typically at two grams a day (I’m on one gram a day), actually have fewer diseases and live longer than people who don’t have type 2 diabetes.”

David Sinclair’s Sleep Routine

Dr. David Sinclair aims for at least six hours of sleep, striving for seven to eight, and typically goes to bed between 11 PM and 12 AM. He incorporates a temperature-adjusting bed and uses an Oura Ring to monitor his sleep patterns, humorously noting, “I guess there’s only one ring you can wear.” Sinclair prefers sleeping with a slightly open window and practices cold therapy for added sleep benefits.

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