Dr. David Sinclair, a renowned biologist and Harvard professor, has made significant contributions to aging research. He is known for his work on the molecular mechanisms of aging and his advocacy for lifestyle changes to promote longevity.
The free downloadable cheat sheet in this article outlines his daily routine, providing you with actionable steps to incorporate into your life for better health and a longer lifespan.
Who is Dr. David Sinclair?
Dr. David Sinclair is a leading figure in the field of aging and longevity research. As a professor of genetics at Harvard Medical School, his work focuses on understanding the biological processes that drive aging and how we can intervene to extend the healthy years of life.
He has authored numerous scientific papers and the bestselling book Lifespan: Why We Age — and Why We Don't Have To, in which he shares insights into the science of aging and practical tips for living a longer, healthier life.
Dr. Sinclair's research has led to groundbreaking discoveries in understanding the role of sirtuins, NAD+ metabolism, and other key biological pathways involved in aging. His work has not only advanced our scientific understanding but also provided practical strategies for individuals seeking to optimize their health and longevity.
Dr. David Sinclair's routine
Morning hydration and fasting
Dr. Sinclair starts his day with a glass of water mixed with a pinch of Himalayan salt to replenish electrolytes. He practices intermittent fasting as it is believed to support metabolic health and promote cellular repair processes.
Morning exercise
Physical activity is a crucial part of Dr. Sinclair's routine. He often engages in high-intensity interval training (HIIT) or a brisk walk/jog for about 20–30 minutes. This morning exercise boosts cardiovascular health, enhances metabolism, and supports overall well-being.
Supplementation
Dr. Sinclair includes specific supplements in his daily regimen. He takes resveratrol, a compound found in red wine, with a small amount of fat to enhance its absorption. This supplement is believed to activate sirtuins, proteins that play a role in aging and longevity. Additionally, he takes NMN (nicotinamide mononucleotide), which is a precursor to NAD+, a molecule involved in energy metabolism and cellular repair.
However, we do not recommend or endorse the use of any supplements without consulting with a healthcare provider.
Midday routine
For lunch, Dr. Sinclair opts for a plant-based meal rich in vegetables, lean proteins, and healthy fats. He emphasizes the importance of consuming anti-inflammatory foods like turmeric and ginger. Throughout the day, he continues to move frequently by standing up, stretching, or walking around every hour to maintain blood circulation and reduce sedentary time.
Mental stimulation
Dr. Sinclair engages in mentally stimulating activities, such as reading, solving puzzles, or learning new skills. He dedicates at least 15–30 minutes a day to these activities to keep his mind sharp and agile.
Healthy snacking and hydration
He prefers nutrient-rich snacks, such as nuts, seeds, and fruits, while avoiding processed foods and sugars. Staying hydrated is also a priority; he drinks water or herbal tea without sweeteners throughout the day.
Afternoon routine
Dr. Sinclair tries to spend at least 15 minutes daily in nature. This practice helps boost mood, reduce stress, and connect with the natural environment.
Evening routine
His evening meal is balanced, consisting of vegetables, lean protein, and healthy fats. To align with his intermittent fasting schedule, he emphasizes finishing dinner at least 2–3 hours before bedtime. Strength training is another key component, with a focus on compound movements like squats, deadlifts, and bench presses.
Bedtime routine
Dr. Sinclair winds down with relaxing activities like reading or meditating. He limits blue light exposure to prepare his body for sleep and follows a consistent sleep schedule to regulate his circadian rhythm. His sleep environment is optimized to be cool, dark, and quiet, ensuring restful sleep.
Should you follow his routine?
By following this cheat sheet, you can incorporate Dr. David Sinclair's longevity-promoting habits into your daily life. Remember, while these practices are grounded in scientific research, it is essential to consult with a healthcare professional before making any significant changes to your routine, especially regarding diet, exercise, and supplementation. This guide serves just as an inspiration and a starting point on your journey to a healthier, longer life.
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