David Sinclair - Complete Biohacking Protocol & Longevity Strategy
Professor of Genetics at Harvard Medical School and Longevity Researcher
David Sinclair is a renowned biologist and Harvard professor whose groundbreaking research has led to revolutionary advances in aging and longevity science. He is best known for his work on genes and small molecules that delay aging, including sirtuins, NAD+ precursors, and other epigenetic modifiers. Author of the bestseller 'Lifespan: Why We Age and Why We Don't Have To.'
David Sinclair's Longevity Metrics & Biomarkers
David Sinclair's Complete Supplement Stack (9 Supplements)
Nicotinamide Mononucleotide
Boosts NAD+ levels for cellular energy and DNA repair
- • Increases NAD+ levels in blood and tissues
- • Improves muscle insulin sensitivity
Resveratrol
Activates sirtuin proteins, taken consistently since 2004
- • Cardiovascular protection
- • Anti-inflammatory effects
Metformin ER
Prescription drug for glucose regulation and mTOR inhibition
- • 24-hour glucose control with once-daily dosing
- • Reduces hepatic glucose production
Fisetin
Senolytic compound to eliminate senescent cells
- • Anti-aging and cellular senescence reduction
- • Neuroprotective effects for brain health
Alpha-Lipoic Acid
Antioxidant for cellular energy metabolism
Spermidine
Promotes autophagy and epigenome stability
- • Promotes autophagy and cellular cleanup
- • Supports cardiovascular health
Vitamin D3
Supports bone density and cardiovascular health
- • Improves bone health and calcium absorption
- • Supports immune system function
Aspirin
Anti-inflammatory and cardiovascular protection
Trimethylglycine
Methyl donor for DNA methylation support
David Sinclair's Biohacking Protocols
Modified Intermittent Fasting
Time-restricted eating within a 6-hour window, skipping breakfast and eating one main meal
Plant-Based Nutrient Density Protocol
Predominantly plant and nut-based nutrition with minimal processed foods
High-Intensity Strength Training
Exercise to breathlessness 3x per week for 10+ minutes to induce hypoxia
Cold Thermogenesis
Cold baths or showers post-workout for recovery and longevity benefits
David Sinclair's Daily Biohacking Routine
Daily Schedule:
David Sinclair's Diet & Nutrition Protocol
Plant-Based Time-Restricted Eating
Predominantly plant and nut-based nutrition with 16:8 intermittent fasting
Meal Timing
6-hour eating window, typically one main meal at dinner
Diet Type
plant-based
David Sinclair's Exercise & Fitness Protocols
High-Intensity Interval Training
Strength Training
General Physical Activity
Frequently Asked Questions About David Sinclair
What is David Sinclair's biological age?
David Sinclair's biological age is 43 years, which is 12 years younger than their chronological age of 55.
How many supplements does David Sinclair take?
David Sinclair takes 9 different supplements daily as part of their longevity protocol. Key supplements include Nicotinamide Mononucleotide, Resveratrol, Metformin ER, and more.
What diet does David Sinclair follow?
David Sinclair follows a Plant-Based Time-Restricted Eating diet protocol with 6-hour eating window, typically one main meal at dinner. Predominantly plant and nut-based nutrition with 16:8 intermittent fasting
What is David Sinclair's exercise routine?
David Sinclair follows 3 distinct exercise protocols. Their primary protocol is High-Intensity Interval Training, performed 3x per week.