David Sinclair's Daily Longevity Protocol
Sinclair's personal daily supplement regimen as of this episode, with morning and evening components and dose-timing rationale.
Assembled by Cited from David Sinclair's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
8-
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 use1 g NMN in the morning, taken alongside resveratrol; timed to match natural morning rise in NAD/SIRT1 activity -
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 use1 g resveratrol in the morning, mixed with yogurt or olive oil for absorption -
In a protocol
Used to dissolve fat-soluble supplements like resveratrol; also reportedly activates sirtuins.
“olive oil…seems to be really good for activating sirtuins
LW▶ 1:04:15Dosagesmall amount mixed with supplementsCaveatsHigh in caloriesCertaintyhedgedpersonal useUsed as fat vehicle to dissolve resveratrol; also reportedly activates sirtuins -
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~1 g spermidine in the morning; recently added, still evaluating -
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~0.5 g fisetin daily, maintenance dose taken with yogurt -
In a protocol
Senolytic; Sinclair takes ~0.5 g/day; clinical evidence (with dasatinib) shows reduced liver steatosis and senescent cell burden.
“half a gram in the yogurt
LW▶ 1:08:00Dosage~0.5 g/dayCertaintypersonal onlypersonal use~0.5 g quercetin daily, maintenance dose in yogurt -
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 use800 mg metformin at night with dinner, to simulate overnight fast; skipped on nights before exercise days -
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 monitoringCertaintyexplicitrecommendationRoutine AST/ALT liver enzyme monitoring to check for supplement-related harm
How this protocol has evolved
Sinclair started with resveratrol around 2004; later added NMN, then added metformin most recently after blood biochemistry worsened; spermidine added in the last few months before recording.