David Sinclair's Longevity Routine (as stated 2021–2022)
Last verified against sources 11 primary sources9 sourced items
- 9sourced items
- 11primary sources
- 7supplements
- 1devices
- Morning5
- Night1
Plus 3 items with no publicly stated time, listed below.
Not medical advice. This page reports what was publicly said, not what you should do. Talk to a qualified clinician before changing your diet, supplements, sleep or exercise.
Summary
What David Sinclair has said he takes, from his LinkedIn article (last modified February 2021) and his January 2022 Lifespan podcast episode. He has written "I DON'T GIVE ADVICE". He has also said he advises the company behind one supplement he takes (spermidine) and chairs InsideTracker's advisory board.
Everything below is what David Sinclair has publicly said, quoted and linked to the original source, with the date it was stated or, for an undated page, the date we accessed it. Gaps are marked “not publicly stated”. David Sinclair has not reviewed or endorsed this page.
By time of day
Only items where the source states a time of day. Doses exactly as stated.Morning
5- NMN (2022 statement)supplementone gram
- NMN (LinkedIn article, last modified Feb 2021)supplement750 mg
- Resveratrol (LinkedIn article, last modified Feb 2021)supplementa gram
- Resveratrol, with yogurt or olive oil (2022 statement; "one gram" is the host's wording, which he answered)supplementone gram
- Spermidine in the morningsupplementNot publicly stated
Night
1- Metformin, prescription drug (2022 statement)other800 milligrams at night
Plus 3 items with no publicly stated time
- Spermidine
- Fisetin and quercetin
- Blood testing with InsideTracker
Supplements
| Product & quote | Dose (as stated) | Source & date | Product link |
|---|---|---|---|
NMN (2022 statement)“I take one gram of NMN” | one gram | As stated in NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:05:09) [2] | No product link |
NMN (LinkedIn article, last modified Feb 2021)“I take 750 mg of NMN every morning” | 750 mg | As stated in This is not an advice article (LinkedIn article by David A. Sinclair) [11] | No product link |
Resveratrol (LinkedIn article, last modified Feb 2021)“I take 750 mg of NMN every morning, along with a gram of resveratrol and 500 mg of metformin.” | a gram | As stated in This is not an advice article (LinkedIn article by David A. Sinclair) [11] | No product link |
Resveratrol, with yogurt or olive oil (2022 statement; "one gram" is the host's wording, which he answered)“In the morning with yogurt or olive oil.” | one gram | As stated in NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:08:06–01:08:08) [9] | No product link |
SpermidineHe has said he advises a company that makes spermidine (Lifespan #4, Jan 2022)“just the last few months I've added that to my protocol” | Not publicly stated | As stated in NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:07:13) [5] | No product link |
Spermidine in the morningHe has said he advises a company that makes spermidine; episode description: active ingredient 1-2 mg, not 1 gram“in the morning, about a gram” | Not publicly stated | As stated in NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:08:17) [10] | No product link |
Fisetin and quercetin“I take about half a gram of each every day.” | about half a gram of each every day | As stated in NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:08:02) [8] | No product link |
Devices
- Blood testing with InsideTrackerHe has said he chairs InsideTracker's advisory board; InsideTracker sponsored this episode (Lifespan #4, Jan 2022)
“we'll have to see how my numbers look on Inside Tracker”
As stated in NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:07:16) [6]No product link
Diet
Not publicly stated.
Sleep
Not publicly stated.
Exercise
Not publicly stated.
Other
- Metformin, prescription drug (2022 statement)800 milligrams at night
“I take 800 milligrams at night.”
As stated in NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:06:03) [3]
Editor’s notes
His own caveat. Sinclair’s LinkedIn article (last modified February 2021) is titled “This is not an advice article” and says “I DON’T GIVE ADVICE.” This page records only what he has said, with dates. It is not a protocol.
Conflict of interest. Talking about spermidine on his podcast in January 2022, he said “I advise that company” and called it the first supplement company he advises (Lifespan #4, 01:07:27). In the same episode’s sponsor segment he said he has used InsideTracker for over a decade and serves as chair of its advisory board (Lifespan #4, 00:03:06).
How the list grew. In his LinkedIn article (last modified February 2021) he named three molecules (NMN, resveratrol and metformin) and wrote “that really is it” (LinkedIn). By January 2022 the NMN and metformin amounts he gave were higher, and he had added spermidine, fisetin and quercetin (Lifespan #4). Both NMN amounts appear above, each with its date.
Dates and gaps. The newest statement on this page is from January 2022. Neither source describes his sleep routine. He did not name brands for NMN, resveratrol, fisetin, quercetin or spermidine.
Source quality. Lifespan #4 quotes are limited to words on which the creator-uploaded English subtitles and YouTube’s auto-generated track agree. The episode description corrects the spermidine amount (1-2 mg active ingredient, not 1 gram).
Changelog
Changes we’ve found David Sinclair publicly describing, each with its source and, where stated, its date.- : Said he takes one gram of NMN each morning (up from 750 mg in his LinkedIn article, last modified Feb 2021). Source: NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:05:09), dated Jan 26, 2022 [2]
- : Said he takes 800 mg of metformin at night (up from 500 mg in his LinkedIn article, last modified Feb 2021). Source: NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:06:03), dated Jan 26, 2022 [3]
- : Named spermidine as a recent addition to his protocol. It was not in his LinkedIn list. Source: NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:07:13), dated Jan 26, 2022 [5]
- : Named fisetin and quercetin, about half a gram of each every day. They were not in his LinkedIn list. Source: NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:08:02), dated Jan 26, 2022 [8]
- : Said he "might skip" metformin the night before he plans to exercise and lift weights. Source: NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:06:55–01:07:02), dated Jan 26, 2022 [4]
- : On spermidine: "I advise that company." Source: NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4 (01:07:27), dated Jan 26, 2022 [7]
- : Listed 750 mg NMN, a gram of resveratrol and 500 mg metformin and wrote "that really is it". Source: This is not an advice article (LinkedIn article by David A. Sinclair), dated Feb 5, 2021 [11]
Sources
Every dot is a source listed in full below, with its title, type and date.
- NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4
- NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4
- NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4
- NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4
- NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4
- NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4
- NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4
- NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4
- NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4
- NMN, NR, Resveratrol, Metformin & Other Longevity Molecules | Lifespan with Dr. David Sinclair #4
- This is not an advice article (LinkedIn article by David A. Sinclair)
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