David Sinclair – the science-based longevity and supplementation protocol

David Sinclair isn’t a new name, especially for the ones devoted to a healthy lifestyle.

Born in 1969, David is a professor and researcher at the Harvard Medical School. His research is focused on aging and epigenetics, with great attention to NAD+ and its boosters.

David is also the co-founder of multiple biotech companies that include Liberty Biosecurity Board, ArcBio, Metrobiotech, Genocea Biosciences, Sirtris Pharmaceuticals, and many more. Take at any of his photos, and you will notice that he looks quite young at 56, whereas most of us start struggling with wrinkles and other signs of aging even as we approach 40. For some, this mark for the initiation of the aging process starts as early as 30.

So, what is it that helps Mr. Sinclair look so young and healthy? Let us take a brief look at the David Sinclair supplements list, diet, and lifestyle principles.

David Sinclair’s Daily Longevity Routine

Before we take a look at David Sinclair’ supplements recommendations, let us inspect his longevity routine.

It focuses on fasting, a plant-based diet high in polyphenols, avoiding certain foods like sugar, bread, meat, dairy, and alcohol, regular out-of-breath exercise, and a supplement regimen.

David Sinclair eats only one meal a day for a minimum of two weeks; normally he also skips lunch. In terms of exercise, he runs on his treadmill thrice a week for at least 20 kilometers. Apart from this, he also uses light dumbbell workouts with a higher number of repetitions done quickly to ensure better strength & aerobic impact.

He also suggests the use of blue light blocking glasses to improve the sleep quality before transitioning to bedtime. Interestingly, David has claimed to be sleeping only about 6 hours every night, even though he recommends 7 to 8 hours for most people, since sleep is crucial for longevity.

David also recommends regular blood testing to ensure the best healthspan and activity level. With pollution and a our generally bad lifestyle taking a toll on longevity, it is important to practice insightful choices that help beat the impact at the DNA level.

David Sinclair Diet

The first thing he does is avoid a lot of meat and fried food. As per Sinclair, his gut bacteria don’t take it well. This can happen with most heavy eaters as well. So the first rule of David Sinclair diet is to go with light food with minimal oil or processing.

The David Sinclair diet involves vegetables and nuts cooked together or served raw with some dips. The focus is to keep it as raw as possible and maintain moderation. According to David, he rarely eats any meat or dairy, mostly fish and occasional chicken.

Another rule of David Sinclair’s diet is not overeat on dessert – some 80% dark chocolate and fruit is all he usually has.

Sinclair considers obesity to be just as detrimental as smoking, so maintaining a rational BMI (Body Mass Index) is critical. An ideal number he suggests falls between 23 and 25.

His morning routine includes a cup of coffee, followed by a cup of green tea. In addition, he recommends restricting protein intake, particularly red meat, which is not what every researcher agrees upon – see our post on protein intake and longevity.

David sinclair supplement list: a rundown

Below is a David Sinclair supplement list – it does not imply endorsement or promotion of any kind. Any longevity enthusiast who decides to follow Sinclair’s lead should consult with their doctor first before taking any supplements he recommends (as revealed in interviews and in his book).

Trimethylglycine or TMG

Methyl groups help with normal DNA-level cell replication. Depleted levels can turn on bad genes such as oncogenes that can cause cancer. TMG focuses on just that. It helps protect the body against the loss of several methyl groups.

An excessive amount of Nicotinamide (NAM) in the body can cause the methylates to be excreted in the form of urine. Sinclair suggests that the use of TMG supplements helps with dopamine and creatine synthesis.

Resveratrol Powder And NMN

Sinclair also takes 1000mg NMN & 500mg resveratrol powder every morning.

He occasionally combines these supplements, making them bioavailable with some homemade yoghurt. As per David, resveratrol is considered as the accelerator pedal for sirtuin-gene. On the other hand, NMN functions as a fuel for the same.

Both are necessary to function, and one without another doesn’t impact a lot – that’s why we’re offering an NMN + Resveratrol value bundle.

Apoptosis, metabolism, cell formation, cell survival, inflammatory regulation, and healthy aging are all linked with sirtuins.

Metformin

Another crucial David Sinclair’s supplements is Metformin. His daily intake is 1g/day, with the dosage divided into two parts of 0.5grams in the morning & then at night.

Metformin is known to extend an animal’s lifespan via activation of the AMPK (AMP-Activated Protein Kinase) pathway. Currently, there is no evidence of its impact on human beings, but trials are underway.

Vitamin K2 and D3

As revealed by David, he has a genetic predisposition to cardiovascular diseases due to his family history. So, he has been taking prescription drugs since he was 20 to lower his cholesterol levels.

His vitamin intake comes from baby aspirin, Alpha Lipoic acid, Omega-3 fish oil, Quercetin, and Fisetin.

Both Fisetin and Quercetin are flavonoids consumed due to their favorable senolytic properties.

So far, David Sinclair supplements have been effective in helping him age very well and preserve his health and activity.

Spermidine

Spermidine is a natural compound found in foods like wheat germ and aged cheese that stimulates autophagy, the cellular process of “self-cleaning” and removing damaged components. Spermidine has a lot of proven anti-aging benefits – see the full list here.

Dr. David Sinclair takes spermidine to mimic the anti-aging benefits of fasting, improve cellular renewal, support heart and brain health, and potentially increase lifespan, based on promising animal and early human studies.

Purovitalis supplements are based on some of the scientific research contributions made by David Sinclair – check out our longevity supplement store and the detailed product descriptions!

References:

1. https://davidasinclair.com/
2. Harvard’s David Sinclair Reveals His Daily Diet and Lifespan-Promoting Habits (nmn.com)
3. https://honehealth.com/edge/nutrition/david-sinclair-diet-for-longevity/