David Sinclair 3 sources tracked
Biologist and professor of genetics at Harvard Medical School known for research on aging, sirtuins, and NAD+ biology.
About David Sinclair →
David A. Sinclair is a biologist and professor in the Department of Genetics at Harvard Medical School, where he co-directs the Paul F. Glenn Center for Biology of Aging Research. His laboratory studies the molecular mechanisms of aging, with a focus on sirtuins, NAD+ metabolism, and the role of epigenetic changes in driving the aging process. He is the author of the book "Lifespan: Why We Age—and Why We Don't Have To" and hosts the "Lifespan" podcast. Sinclair has co-founded multiple biotechnology companies in the longevity space and is widely cited for work on resveratrol, NAD+ precursors, and partial epigenetic reprogramming as potential interventions in aging. He was born in Australia and completed his Ph.D. at the University of New South Wales before postdoctoral training at MIT.
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In a protocol
Routine liver enzyme blood testing to monitor for harm from supplements.
“You can measure what's called AST, ALT. I do that routinely
LW▶ 1:09:30Dosageroutine monitoringCertaintyexplicitrecommendation -
Sponsor read
Sponsored greens powder with 75 vitamins, minerals, adaptogens, probiotics and enzymes; Sinclair drinks it daily.
“I've been drinking Athletic Greens for a number of years
DosageDaily, in the morningCaveatsSponsor readCertaintyexplicitstrong endorsementCited in 2 episodes: Exercise, Heat, Cold & Other Stressors for Longevity | Episode 3 · Biotracking, Age Reversal & Other Advanced Health Technologies | Episode 8View per-episode variants ▸
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Alternative
Plant-derived AMPK activator with metformin-like effects; useful alternative for those who can't tolerate metformin.
“berberine…can mimic the effects of metformin
LW▶ 1:01:20Dosage1–2 g/day, taken with food (yogurt/olive oil) for absorptionCaveatsPossible diarrhea, constipation, gas, upset stomachCertaintyexplicitrecommendation -
Measure blood iron levels (free and bound) to detect iron overload.
“measure their blood biochemistry and determine whether their iron... are out of whack
LW▶ 5:05Certaintyexplicitrecommendation -
For people with hemochromatosis, donating blood is a standard way to reduce excess iron.
“donate blood if you can
LW▶ 5:25Certaintyexplicitrecommendation -
In a protocol
Brief cold exposure as an adversity mimetic that triggers beneficial hormesis.
“a bit of cold, bit of heat, those kind of things
LW▶ 1:03:00Certaintyexplicitrecommendation -
In a protocol
Acute cold exposure (cryotherapy chambers, cold showers, ice baths) builds brown fat and activates uncoupling proteins for longevity benefits.
“you can take cold showers... cryotherapy
LW▶ 1:01:40Dosage~3 min cryo sessions; cold showers; or cool sleeping environmentCaveatsOld mice make brown fat less effectively—start in middle ageCertaintyexplicitrecommendation -
At-home stool sample colon cancer screening test; Australia provides it free to citizens.
“Everyone in Australia gets a free colon cancer test
LW▶ 18:30DosageStool sample sent by mailCertaintyexplicitrecommendation -
Wearable CGM teaches how individual foods affect blood sugar; useful even for non-diabetics.
“I've learned that white rice really spikes my blood sugar
LW▶ 13:40CaveatsCurrently requires prescription in US.Certaintyexplicitstrong endorsement -
In a protocol
Cycle between sauna heat and cold ice baths multiple times in one session for maximum hormetic benefit.
“cycling of the heat and the cold about five times
LW▶ 1:05:50DosageSauna ~15 min, then ice bath ~4 min; cycle 5 timesCaveatsStresses the heart; consult doctorCertaintypersonal onlypersonal use -
Weighing yourself every morning tends to support weight loss because measurement drives behavior.
“if you're told to weigh yourself every morning, you will lose weight
LW▶ 15:20DosageEach morningCertaintyexplicitrecommendation -
In a protocol
Plant-derived senolytic; Sinclair takes ~0.5 g/day; Mayo Clinic trial dosing 20 mg/kg one day per week.
“I take about half a gram of each every day
LW▶ 1:07:50Dosage~0.5 g/day maintenance; clinical trials use 20 mg/kg one day per weekCaveatsEarly days, less data than quercetin+dasatinib; safety not fully establishedCertaintyhedgedpersonal use -
Blood-based test detecting 50+ types of cancer at very early stages before they become tumors.
“can detect 50 different types of cancers before they even become tumors
LW▶ 8:40DosageFinger prick or small blood drawCertaintyexplicitrecommendation -
In a protocol
Heat exposure (e.g., sauna) as an adversity mimetic for longevity.
“a bit of cold, bit of heat
LW▶ 1:03:00Certaintyexplicitrecommendation -
In a protocol Alternative
HIIT a few times per week induces beneficial hypoxia.
“high intensity interval training or running on a treadmill
LW▶ 48:40Dosage10–15 minutes, a few times per weekCertaintyexplicitrecommendation -
Get your biological age measured via a DNA methylation clock to track aging interventions.
“It's called the Horvath clock, or DNA methylation clock
LW▶ 33:05Certaintyexplicitrecommendation -
In a protocol
Hyperbaric oxygen sessions may reverse aspects of aging including telomere shortening and senescent cell load; Israeli protocol used 60 daily 90-minute sessions, 5/week.
“60 daily sessions of 90 minutes, five of those per week
LW▶ 56:10DosageIsrael study: 60 sessions x 90 minutes, 5x/weekCaveatsExpensive, hundreds of dollars per session; more studies needed; not widely accessibleCertaintyhedgedrecommendation -
Exercise that makes the body hypoxic acts as a hormetic stressor that strengthens the body long-term.
“making sure that I get hypoxic
LW▶ 23:30Certaintypersonal onlypersonal use -
In a protocol Alternative
Infrared saunas penetrate the skin and may reverse aspects of skin aging and improve hair growth.
“infrared saunas... reverse aspects of aging as well
LW▶ 1:05:40CaveatsEvidence still emergingCertaintyhedgedrecommendation -
Sponsor read
Sponsored blood and DNA testing service Sinclair has used for over a decade to track and optimize biomarkers.
“I've been using InsideTracker for over a decade
CaveatsSponsor readCertaintyexplicitstrong endorsementCited in 2 episodes: Exercise, Heat, Cold & Other Stressors for Longevity | Episode 3 · Biotracking, Age Reversal & Other Advanced Health Technologies | Episode 8View per-episode variants ▸
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Sponsor read
Sponsor read: personalized nutrition platform analyzing blood and DNA data with biological age test.
“InsideTracker is a personalized nutrition platform
LW▶ 3:00Certaintypersonal onlystrong endorsement -
In a protocol
Sinclair eats only dinner, skipping breakfast and lunch, to activate longevity defense pathways (mTOR, AMPK, sirtuins).
“I've gone from not eating breakfast now to not eating lunch as well
LW▶ 5:55DosageOne meal a day (dinner); fast through morning and middayCaveatsMust maintain adequate nutritionCertaintypersonal onlypersonal use -
Endorses Leg and back compound exercises (leg extensions, leg curls, hip hinges, deadlifts) practiceIn a protocol Alternative
Large-muscle leg and back lifts (deadlifts, hip hinges, leg extensions/curls) to naturally boost testosterone.
“leg extensions, leg curls, as well as hip hinge... I also do deadlifts
LW▶ 45:40Certaintypersonal onlypersonal use -
Sponsor read
Sponsored continuous glucose monitor app for tracking how foods affect blood glucose.
“Levels is an app that syncs with a continuous glucose monitor
CaveatsSponsor readCertaintyexplicitrecommendationCited in 3 episodes: Exercise, Heat, Cold & Other Stressors for Longevity | Episode 3 · Biotracking, Age Reversal & Other Advanced Health Technologies | Episode 8 · NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Episode 4View per-episode variants ▸
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Sinclair's book Lifespan, referenced as a fuller treatment of these longevity concepts.
“this book, Lifespan
LW▶ 17:30Certaintyexplicitoffhand mention -
Sinclair's book covering longevity science and his personal protocol (notably p.304 lists what he does).
“page 304, I listed what I do in the book
LW▶ 43:20CaveatsHis protocol isn't optimal for everyone.Certaintyexplicitrecommendation -
Meditation to reduce high cortisol levels and stress.
“reduce your stress, do meditation
LW▶ 38:20Certaintyexplicitrecommendation -
In a protocol
AMPK activator; Sinclair takes 800 mg at night with dinner, skips on workout days; lowers risk of cancer, heart disease, Alzheimer's in diabetics.
“I take 800 milligrams at night
LW▶ 1:06:00Dosage800 mg at night with dinner; skip on days before exerciseCaveatsCan cause lactic acidosis (rare, severe); upset stomach; may slightly reduce exercise gains; requires prescription in USCertaintypersonal onlypersonal use -
In a protocol Alternative
NAD precursor; Sinclair takes 1 g every morning; raises NAD ~2-fold and shows insulin sensitivity benefits in humans.
“I take one gram of NMN every morning
LW▶ 1:05:00Dosage1 g in the morning; can go up to 2 gCaveatsCaution in people predisposed to pancreatic cancer (Nacarelli 2019 mouse study); consult physicianCertaintypersonal onlypersonal use -
In a protocol
Lift weights regularly (every other day or daily) to preserve muscle mass, hormones, and reduce fall/fracture risk.
“weight training... at least every other day, if not every day
LW▶ 43:40DosageEvery other day to daily; emphasize large muscles (legs, glutes, back)Certaintyexplicitstrong endorsement -
In a protocol
Sirtuin activator; Sinclair takes 1 g/day with yogurt or olive oil; shown to reduce fasting glucose and improve insulin sensitivity in humans.
“I take about a gram of resveratrol every day
LW▶ 1:03:50Dosage1 g/day in the morning, mixed with fat (yogurt or olive oil) for absorptionCaveatsInsoluble in water — must take with fatCertaintypersonal onlypersonal use -
In a protocol
Regular sauna bathing several times a week is associated with up to 20% reduction in cardiovascular disease/heart-attack mortality and activates heat shock proteins.
“sauna bathing a few times a week... 20% in the rate of cardiovascular disease
LW▶ 1:04:30Dosage~15 minutes per session, multiple times per week; can cycle with coldCaveatsConsult doctor before extreme heat/cold cyclingCertaintyexplicitstrong endorsement -
Two to three years paid time off to change careers — concept advocated for longer lifespans.
“a skillbatical, a term that we coined
LW▶ 1:01:20Dosage2-3 years paid time offCertaintyexplicitrecommendation -
In a protocol Alternative
Sleep with minimal covers to lower body temperature and activate brown fat / uncoupling proteins.
“sleep with very few covers on my bed
LW▶ 1:03:35Certaintypersonal onlypersonal use -
In a protocol
Autophagy inducer; Sinclair takes ~1 g/day in the morning; shown to improve memory in older adults at 1.2 g/day.
“I've added that to my protocol
LW▶ 1:07:10Dosage~1 g/day in the morning (memory study used 1.2 g/day over 3 months)CaveatsSinclair advises the company that makes it (disclosed conflict)Certaintypersonal onlypersonal use -
In a protocol
Use a standing desk to avoid the harms of prolonged sitting.
“one way I do it is I have a standing desk
LW▶ 17:40Certaintypersonal onlypersonal use -
In a protocol
Don't eat as often; include periods of fasting as part of the longevity recipe.
“don't eat as often, have some period of fasting
LW▶ 1:02:40DosagePeriods of fasting / skip mealsCaveatsNot for everyone — e.g., elderly, heart attack patients, kidney failure.Certaintyexplicitrecommendation -
Upcoming low-cost at-home cheek-swab biological age test from Sinclair's lab/company.
“at home do a cheek swab and routinely measure their biological age
LW▶ 36:00DosageCheek swab at homeCaveatsNot yet commercially available; Sinclair is involved in spinout.Certaintyexplicitrecommendation -
In a protocol
Do multiple different types of exercise (running, weights, yoga) to optimize health and longevity.
“do multiple different types of exercise
LW▶ 1:02:50Certaintyexplicitrecommendation -
In a protocol
Get vigorous exercise that makes you too breathless to talk, around 75 minutes/week or 10–15 minutes a few times weekly.
“panting so much, you cannot carry out a conversation
LW▶ 23:50Dosage≥75 minutes/week vigorous; or 10–15 minutes per session a few times/weekCertaintyexplicitstrong endorsement -
Stool-based microbiome test that gives health insights and personalized supplement recommendations; also offers a colon cancer test.
“he also can see health and give you supplements
LW▶ 31:40Certaintyexplicitrecommendation -
Vegans and vegetarians often need B12 supplementation due to dietary deficiency.
“you're going to be lacking in vitamin B12
LW▶ 39:20Certaintyexplicitrecommendation -
Sponsor read
Vitamin D3 supplementation for immune support, included as a free bonus with Athletic Greens subscription.
“a year's supply of vitamin D3 for for immune support
LW▶ 5:20Certaintyexplicitoffhand mention -
Sponsor read
Vitamin K2 helps direct calcium into bones rather than arteries.
“keeps the calcium out of your arteries and keeps it in your bones
LW▶ 5:30Certaintyexplicitoffhand mention -
Avoid taking iron supplements (or multivitamins high in iron) unless medically indicated, since excess iron accelerates aging via free-radical damage and senescent cell accumulation.
“don't take an iron supplement necessarily
LW▶ 5:00CaveatsWomen may need iron at certain times of the month; people with hemochromatosis should follow doctor advice.Certaintyexplicitmild caution -
Taking plain vitamin B3 doesn't raise NAD levels as effectively as NR or NMN.
“it doesn't raise NAD levels anywhere near the level that NR does
LW▶ 18:20Certaintyexplicitmild caution -
White rice causes significant blood glucose spikes (personal CGM finding).
“white rice really spikes my blood sugar
LW▶ 4:20CaveatsIndividual response; varies by person.Certaintypersonal onlymild caution -
In a protocol
Growth hormone used in Fahy's TRIM trial to rebuild tissues as part of an age reversal protocol.
“growth hormone will rebuild tissues
LW▶ 52:50DosageAs used in TRIM trialCaveatsExperimental protocol; needs medical supervision.Certaintyhedgedoffhand mention -
In a protocol
Metformin used in the TRIM trial (with growth hormone and DHEA) contributed to ~2.5 years biological age reversal over 12 months.
“included metformin, growth hormone and dhea
LW▶ 52:50DosageAs used in TRIM trialCaveatsPart of an experimental protocol.Certaintyhedgedrecommendation -
Organic (prompted)
Intravenous NAD drips are used for addiction, depression, hangovers; lacks placebo-controlled evidence.
“NAD IVs, do they work? My answer has to be, we don't know yet
LW▶ 30:00Dosagehour-long IV dripsCaveatsNo placebo-controlled trials yetCertaintyhedgedoffhand mention -
NAD precursor; raises NAD levels and lowers inflammation in humans; some evidence for ALS function when combined with pterostilbene.
“NR has been taken over the counter…since 2014
LW▶ 13:40Dosage250 mg to 1 g per day; takes 9–10 days to peakCaveatsMany mouse benefits (lower blood sugar, insulin sensitivity, mitochondrial increases) not yet borne out in short human studiesCertaintyhedgedrecommendation -
Resveratrol-like molecule shown when combined with NR to improve function in ALS patients.
“combined NR with pterostilbene…ALS patients…improvement
LW▶ 20:40Certaintyhedgedoffhand mention -
mTOR inhibitor; extends lifespan in every organism tested; potentially toxic and immune suppressive; ~10 mg/week considered for longevity.
“it's extended the lifespan of every organism it's been given to
LW▶ 47:50Dosage~10 mg per week (low, non-immunosuppressive dose)CaveatsCan be toxic; immune suppression at higher doses; not generally availableCertaintyhedgedrecommendation