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David Sinclair

David Sinclair, a leading figure in the field of aging research, has devoted his career to understanding the complex mechanisms behind why we age and how we might slow down this process. With a Ph.D. in Molecular Genetics from the University of New South Wales, Sydney, earned in 1995, Sinclair’s academic journey has been marked by significant discoveries during his postdoctoral research at the Massachusetts Institute of Technology (M.I.T.).

Dr. Sinclair’s groundbreaking work has not only advanced our understanding of aging but has also provided insights into how we can potentially defy its effects. His influence extends beyond the laboratory; he is the author of the acclaimed book, Lifespan, which delves into the science of longevity and offers practical advice on enhancing healthspan.

At 53 years old, Sinclair is a Harvard genetics researcher and a prominent voice in the conversation surrounding longevity and biohacking. His insights into anti-aging strategies, dietary choices, and a meticulously crafted regimen keep him at the forefront of discussions on health and aging.

In this article, we will explore who David Sinclair is and delve into his age-defying approaches, offering a glimpse into the practices that have garnered attention in the quest for a longer, healthier life.

Morning Routine

6:00 AM - Wake Up

  •    Rise early to start the day.

6:05 AM - Email Management

  •    Address emails from bed for a productive start.

6:15 AM - Refresh

  •    Take a brief shower to invigorate.

6:30 AM - Morning Hydration

  •    Hot Water with Lemon: Start the day with a refreshing drink.
  •    “And then I have hot water with lemon.”
  •    Benefits: Lemons are a vitamin C powerhouse and can improve complexion, reduce bloating, and aid in detoxification.
  •    Green Matcha Tea: Enjoy as a caffeine source.
  •    “Then I have a Green Matcha Tea, which is full of healthy polyphenols like ECGC catechins—and that’s a cancer preventative.”
  •    Benefits: Matcha contains more catechins than regular green tea, serving as natural antioxidants. It can help reduce cell damage, enhance brain function, support heart health, and contribute to liver protection.

7:00 AM - Dental Hygiene

  •    Coconut oil: Rinse with coconut oil to improve oral health and microbiome.
  •    “I’ll start by rinsing my mouth with coconut oil—pulling it—that improves my mouth microbiome.”
  •    Non-toxic toothpaste: Brush teeth using gentle, non-toxic toothpaste for a safe oral care routine.

7:30 AM - Nutrient-Rich Yogurt Mix

  •    Enjoy a homemade yogurt blend with:
  •    Resveratrol.: For potential anti-aging benefits.
  •    Olive Oil: Heart-healthy addition.
  •    Probiotics: Support gut health.
  •    NMN Supplements: Enhance NAD+ production, promoting cellular health.

“I go down to the kitchen and have a little bit of yogurt with some polyphenols. I’ve been doing that for about 15 years.”

8:00 AM - Morning Supplements

  •    Athletic Green AG1 AG1: Nutrient-rich for those on a vegan diet.

David on AG -

Now, the third supplement I mentioned is Athletic Greens. Because I'm on a vegetarian/vegan diet, which I describe as being a newbie struggling vegan, I need to ensure I get all the necessary nutrients. Athletic Greens is full of vitamins and plant-based whole foods that ensure I don't lack those nutrients. When you're on a vegan diet and have also given up dairy, it's crucial to make sure there's adequate nutrition.”
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“I typically follow a one-meal-a-day (OMAD) pattern, but I want to add another couple of letters to that, making it ANOMAD (Adequate Nutrition One Meal A Day). I just made that up, by the way, so consider it trademarked. Adequate nutrition is key, and that's what Athletic Greens provides for me.”


    •   Nicotinamide mononucleotide (NMN): 1g to boost NAD+ levels.
  •    Resveratrol: 1g to activate Sirtuin genes.
  •    Spermidine: 1 mg for cellular health.
  •    Quercetin and Fisetin: 500 mg each to combat senescent cells.

8:30 AM - Additional Supplements

  •    Vitamin D3: 4,000-5,000 IU for bone and immune health.
  •    Vitamin K2: 180-360 mcg for bone and mitochondrial health.
  •    Low-Dose Aspirin: 85 mg for heart protection (consult a doctor first).
  •    TMG (Trimethylglycine or betaine): 500-1,000 mg for liver health.
  •   Omega 3: Essential for heart and cognitive function.

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.”

David on Skipping Breakfast:‍

“I started working on my age in my early 30s.”

“I started skipping breakfast, avoiding sugar, and taking Resveratrol.”
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Dr. David Sinclair on Intermittent Fasting:

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“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.”
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Recommends Three Types of Intermittent Fasting:

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“You’re an individual, you’ve got a different lifestyle, tolerance for pain and hunger, and microbiome—these are really important things to take into consideration.”

  1. Extended fasting

“These extended periods are going to do a real deep clean of the body and turn on that autophagy. Especially once you pass the three-day mark, when your metabolism switches into what’s called chaperone-mediated autophagy—also known as the deep cleanse.”

  1. Time-Restricted Feeding

“You want to have at least 16 hours of not eating or not eating very much,” 

“So typically that means having a late lunch if you skip breakfast, or if you prefer to skip dinner, you can skip that.”

  1. Fasting-mimicking diet

The "fasting-mimicking diet" has demonstrated advantages for cancer patients during chemotherapy.

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Dr. David Sinclair’s diet entails a monthly five-day calorie restriction (1,100 calories per day), focusing on plant-based, low-carb, low-protein, and high-healthy-fat foods, replicating the physiological response to fasting. According to Dr. David Sinclair, the key element is reducing meat intake to suppress mTOR

Work

Dr. David Sinclair spends around 12 hours a day working in his lab and with his different companies.

  • David chooses a standing desk, believing that it positively influences the aging process.

 

Dr. David Sinclair on Maintaining Work Productivity and Health:

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  • “Then I go to work at a standing desk—I have a standing desk in my office at Harvard and I have one at home as well—and I do my best not to sit down throughout the day. I will continuously drink water and hot tea throughout the day until dinner.”

Stress Reduction

  • Dr. David Sinclair adopts various strategies for balancing stress and relaxation, including daily meditation.

  • Meditation serves as a means for him to unwind and recharge for daily tasks.

  • He's increasingly intrigued by meditation's potential to enhance longevity and overall health.

  • Aside from meditation, Sinclair has a deep appreciation for nature. During weekends, he frequently explores the outdoors, going on forest walks with his family or embarking on kayak journeys.

  • To reduce stress, David schedules quiet moments in his day and surrounds himself with positive company, focusing on spending time with people who, as he puts it, "are not jerks."

Health Tracking

  • Dr. David Sinclair emphasizes self-awareness about his body.

  • David regularly assesses his biological age using epigenetic tests.

  • He undergoes a full-body MRI annually to detect potential cancer early.

  • Dr. David Sinclair uses InsideTracker to conduct blood tests for monitoring various biomarkers.

  • His biomarker focus includes cholesterol, LDL, HDL, triglycerides, HbA1c, and us-CRP.

  • He uses Freestyle Libre to monitor glucose levels and identify foods causing sugar spikes, which can impact aging and insulin resistance.

 

Dr. David Sinclair on the Future of Preventative Health

“In the near future, cancer, heart disease, and type 2 diabetes will be largely preventable and increasingly curable,”

Snacks

Dr. David Sinclair on Snacking

  • “For snacks during the day, if I am peckish or my brain feels a little bit tired, I’ll nibble on a little bit of very dark chocolate—80-percent chocolate—or some nuts. I have a Brazil nut a day for the selenium. I’ve learned from Serena that being vegetarian—or vegan in our case—I haven’t had to give up much at all. In fact, I feel like my life is richer for it. It does take some effort when it comes to socializing or restaurants. Sometimes we even splurge—I’ll have the occasional French fry.”

Workout

Dr. David Sinclair dedicates time to gym workouts or lifting dumbbells in his workspace.

  • Includes 100 daily push-ups in his routine.

  • Walks twice weekly and engages in brief treadmill runs for around twenty minutes.

  • Recommends a basic guideline of three sessions per week, involving being "out of breath" for 10 minutes.

  • He suggests a minimum of 30 minutes of moderate daily exercise.

  • Dr. David Sinclair's workout philosophy is straightforward: "Just get off your ass."

  • Utilizes a discreet under-desk stepper to counter prolonged sitting, following his commitment: "I do my best not to sit down throughout the day."

 

Dr. David Sinclair on Maximizing Workouts for Health and Longevity

  • Elevate the heart and respiratory rate during exercise.

  • Opt for higher-intensity workouts, with a preference for HIIT (High-Intensity Interval Training).

  • Focus on controlled, deep, and rapid breathing, maintaining it at around 70-85% of the maximum heart rate. This facilitates increased oxygen flow into the bloodstream and boosts calorie expenditure, thereby activating the Epigenetic clock.

  • Engage in challenging workouts that make it challenging to speak more than a few words without needing to pause for breath, inducing a hypoxic response.

  • Incorporate cold-weather workouts to enhance immune system function.

 

Dr. David Sinclair on his Workout Habits 

“Before the pandemic, I was doing a lot of gym exercise—running on the treadmill and doing weights. After that, I’ve fallen a bit off the wagon. I don’t exercise every day. I have weights at home in my bedroom and a gym in my bedroom that I use. Ideally, I aim for three times a week to do some weights, and if I don’t go for a run, I go for a walk. I would say that my biggest challenge right now is to get moving.”

Cold Therapy

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

Benefits of Post Workout Cold Therapy

  • Cold showers after a workout can reduce muscle soreness and inflammation, aiding in faster recovery.

  • They may improve circulation, helping to alleviate exercise-induced fatigue.

  • Cold showers can boost alertness and energy levels, providing 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.

Dinner

  • Dr. David Sinclair shares dinner with his wife, Sandra Luikenhuis, and their three children, either at home or in a restaurant.

  • Despite not eating throughout the day, his dinner is relatively small.

  • Dr. David Sinclair suggests a daily calorie intake as low as 1000 calories per day.

  • He chooses a plant-based diet for his light and healthy meals.

  • Follows a diet with minimal sugar and starchy food intake.

  • Occasionally, he enjoys a glass of red wine with his dinner.

  • Follows a diet with minimal sugar and starchy food intake.

  • Advises against processed foods, stating, "The longer your foods last, the shorter you will.

 

What Does Dr. David Sinclair Eat?

  • “That dinner would be a plant-based, nut-based dinner with rice, almonds, couscous, or crushed cassava. I love what I eat—as much as when I used to eat meat.”
  • “Adequate nutrition is necessary because otherwise you’re going to be doing your body more harm than good.” 

 

Dr. David Sinclair on his Dietary Transformation

  • “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.”
  • “Before that, I was on a red wine and cheese-based diet, which was not conducive to health as much. It’s good to know though that the recent data on alcohol is showing that even one glass a day of alcohol is going to affect your brain cells.”

 

Dr. David Sinclair on Benefits of the new diet

  • “It’s sad, though when I switched to this new diet, I got my memory back as well. I was unable to remember phone numbers and key codes easily, and now it’s simple. So I got back to my 20-year-old brain. I just thought it was old age, but it wasn’t, it was my lifestyle.”

Evening Supplement

Dr. David Sinclair takes Metformin: 800 mg, in the evening

  • Metformin, originally for diabetes, is now recognized for its anti-aging properties due to its blood glucose-lowering effects and other mechanisms.

 

Dr. David Sinclair on his Evening Supplement

  • “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.”

Sleep

  • He aims for at least six hours, striving for seven to eight, and typically goes to bed between 11 PM and 12 AM.

  • Dr. David Sinclair incorporates a temperature-adjusting bed and utilizes an Oura Ring for monitoring his sleep patterns, noting, "I guess there’s only one ring you can wear."

  • Prefers sleeping with a slightly open window, and practicing cold therapy for added benefits.

 

Dr. David Sinclair on his Sleep Routine

  • "Normally I am asleep by 12 and monitor I’m getting seven hours by wearing an Oura Ring. I have the Eight Sleep bed, which controls the temperature throughout the night to get me quickly to deep sleep."
  • “I try to get at least six hours of sleep a night, and sometimes I’m successful, but I would say that’s something I need to work on. I would prefer to get seven to eight, but I can get by with six. I sleep on a bed that adjusts my body temperature while I’m asleep to get the deepest of sleep—it lowers your body temperature and then warms you back up toward the morning. It monitors my heart rate through the night and so I see how I’ve done. I also wear a ring that tells me similar information.”

Travelling

Dr. David Sinclair on Traveling

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  • “Serena and I travel together often and we’ve both got half a small suitcase dedicated to this stuff. We take Green Tea Matcha, supplements… It's part of our lifestyle. And we try to choose foods from around the world that are vegan and super healthy. We are prone to late-night picnics, but in general we try to contain our eating window to six or so hours a day.”

Weekends

  • Enjoys water sports and kayaking on weekends with family.

  • Values spending time in nature, frequently taking walks in the nearby woodlands.

  • Occasionally enjoys brunch with friends on Sundays.

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