Life Protocols is a series exploring the evidence-based routines of leaders in longevity, functional health, and integrative medicine. Each edition examines the daily habits and lifestyle practices of innovators who bridge the gap between groundbreaking science and real-life applications. Featured experts embody the principles of health and lifespan optimization, translating breakthrough scientific frameworks into data-driven, lived experiences.

Inside Dr. Sinclair’s Age-Reversing Life Protocol

At the forefront of longevity research stands David Sinclair, A.O., PhD, an Australian Harvard genetics professor whose groundbreaking work proved aging could be reversed. Named among TIME Magazine’s “100 Most Influential People in the World“ and “Top 50 in Healthcare,” Sinclair’s impact extends far beyond his 40+ awards, 60+ patents, and 200+ scientific papers with 85,000+ citations. 

Dr. Sinclair co-founded industry-leading companies, including MetroBiotech, EdenRoc Sciences, and Tally Health, and authored the New York Times bestseller Lifespan: Why We Age And Why We Don’t Have To.

A4M is honored to welcome this luminary in longevity science as a distinguished keynote speaker at the upcoming LongevityFest 2024: Advancing Longevity Medicine, taking place December 13-15 in Las Vegas, NV. Dr. Sinclair will take the main stage to deliver his much-anticipated presentation, “Undoing Aging,“ exploring the latest breakthroughs in age reversal, highlighting interventions for lifespan extension, and more.

From Laboratory To Lifestyle

Dr. Sinclair’s remarkable achievement – reversing his biological age by ten years – showcases the promise of translating scientific data into daily practice. His age-reversing routine is not just a theoretical concept but a practical one that leverages synergy; he combines evidence-based approaches to longevity, from precise nutrition timing to targeted supplementation, creating a replicable framework for age optimization. 

Routine Snapshot

Dr. Sinclair’s daily protocol compounds the benefits of proven longevity interventions with methodical precision. The pillars of his framework include: 

• A polyphenol-rich, plant-based diet enhanced by 16:8 time-restricted eating
• Consistent cardiovascular and strength training with movement integrated throughout the day
• Stress relief through nature exposure and meditation
• A comprehensive supplement stack with distinct morning and evening protocols
• Technology-enhanced sleep, optimal oral hygiene, and minimal sugar intake

Everyday Longevity: Structuring The Optimal Day

As befits the world’s top expert on genetics and human longevity, Dr. Sinclair structures his daily practices with precision and intention to support cellular resilience, metabolic function, and cognitive clarity.

Mornings Designed By Dr. Sinclair

6:00-6:30 AM: Early Start

Dr. Sinclair begins his day early, checking emails and organizing his schedule from bed. He opts for strategic stillness in the morning to maximize focus during his peak cognitive hours.

6:30-7:00 AM: Oral Hygiene Highlight

Dr. Sinclair’s morning oral care routine leverages emerging microbiome science. He uses non-toxic toothpaste and incorporates coconut oil pulling to reduce oral inflammation, setting the foundation for systemic health.

7:00-8:00 AM: Morning Metabolism Boost

First, a glass of hot water with lemon to jumpstart his metabolism, then a matcha tea for its high EGCG catechin load and associated reductions in cancer risk and cellular damage.

Fasting: The Power Of Nothing

Sinclair views intermittent fasting as “one of the most beneficial practices for your health.“ He adheres to a 16:8 protocol, emphasizing the importance of the fasting window itself.

“It’s not just about the period of eating; it’s the period of not eating that’s so important to boost the body’s defenses against aging to maximize longevity.”

Cocktail Of Youth: Sinclair’s Yogurt Supplement Stack

A precisely calibrated homemade yogurt mixture serves as the delivery system for Dr. Sinclair’s morning supplements: 

Nicotinamide Mononucleotide (1g): Powers cellular NAD+ levels, supporting energy metabolism and DNA repair.

Resveratrol (1g): Activates Sirtuin pathways, essential for cellular resilience and longevity.

Spermidine (1mg): Triggers autophagy, linked to reduced risk of neurodegeneration, cardiovascular disease, and cancer.

Quercetin & Fisetin (500mg each): Potent flavonoids that aid in clearing senescent cells contribute to inflammation and tissue aging.

Low-dose Aspirin (83mg): Helps support cardiovascular health and control inflammation.

The small serving of yogurt, designed not to break his fast, serves as a scientifically optimized base of probiotics and olive oil designed to maximize absorption and bioavailability.

8:00 AM: Working Well

After a non-fast-breaking breakfast, Dr. Sinclair heads to his home office or Harvard lab for a productive 10-12 hour workday. 

Standard desks are out. Dr. Sinclair’s workspace centers around a standing configuration, transforming routine office hours into an opportunity for metabolic enhancement. Brief meditation sessions help maintain his physiological balance and combat stressful moments to sharpen mental clarity.

Afternoons With Dr. Sinclair: Engineering Sustained Energy And Focus

The afternoon hours transform into a masterclass in metabolic optimization and productivity. Dr. Sinclair maintains a dynamic approach to staying active, emphasizing movement over sitting. “I do my best not to sit down throughout the day,“ he says, complementing focused work with an under-desk stepper to counter sedentary patterns.

Movement Momentum

Rather than sticking to traditional workout schedules, Sinclair integrates physical activity seamlessly into his day. His protocol ensures he stays active, keeping his metabolism engaged and supporting long-term health:

• 100 daily push-ups: Building functional strength
• Walks twice weekly: Enhancing cardiovascular health
• Twenty-minute targeted treadmill sessions: Maximizing exercise efficiency
• Baseline requirement: 30 minutes of moderate daily movement

In addition to movement, Sinclair ensures continuous hydration with water and hot tea to support cellular function. His standing desk serves as the command center, allowing him to manage multiple biotech ventures while staying physically engaged.

Strategic Fueling For Cognitive Performance > Snacks

When mental sharpness needs a boost, Dr. Sinclair reaches for curated snacks based on functional benefits.

80% Dark Chocolate: For cognitive enhancement, providing brain-boosting flavonoids

Daily Brazil Nut: Offering precise selenium dosing for antioxidant and brain health

Select Nuts: Supporting sustained energy and providing healthy fats for brain function

Evenings With Dr. Sinclair: Optimizing Recovery And Regeneration

Post-Exercise Cold Therapy

Cold baths or showers trigger mitochondrial adaptation and accelerate muscle repair; Dr. Sinclair trades temporary discomfort for a substantial longevity leverage.

7:00 PM: Breaking Fast At Last

Plant-based by design, Dr. Sinclair’s main meal is low-calorie and nutrient-dense, balancing longevity science with family connection.

“The longer your food lasts on a shelf, the shorter you last,” he notes, emphasizing minimally processed, whole foods.

His dietary non-negotiables include:

• Minimal portions aligned with caloric goals
• Focus on plant and nut-based nutrition
• Complete dairy elimination
• Rare exceptions for celebration only
• Occasional red wine inclusion for polyphenol benefits

This eating pattern dramatically improved Dr. Sinclair’s blood biomarkers and epigenetic age. He explains, “In just a matter of months, I was able to further reduce my biological age by eating better.”

Evening Supplement: Cellular Resilience

As the day winds down, metformin (1g) enters the protocol. Initially developed for diabetes management, this prescription medication now serves a different purpose – targeting aging at the cellular level through mTOR inhibition and glucose regulation.

“Studies have shown that type 2 diabetics who take metformin, typically at two grams a day (I’m on one gram a day), actually have fewer diseases and live longer than people who don’t have type 2 diabetes,” Dr. Sinclair highlights. 

The evening timing of his dose may improve metformin’s bioavailability and mimic the benefits of fasting.

11:00 PM-12:00 AM: Optimal Sleep

Dr. Sinclair prioritizes rest and restoration, not leaving sleep to chance but optimizing it with technology like the Eight Sleep bed for precise temperature regulation and Oura ring for Advanced sleep metrics tracking. He aims for 6-7 hours of high-quality, restorative sleep, knowing its vital role in cellular repair and immune function.

Living Longevity 

What Dr. Sinclair’s routine includes is as critical as what he intentionally excludes. He avoids microwaved meals, smoking, and any exposure to X-rays, CT scans, and UV radiation. At age 30, he began skipping breakfast, limiting sugar, and supplementing with resveratrol – laying a solid foundation for his later groundbreaking longevity pursuits. 

A firm believer in the potential to reverse aging by up to 20 years, Dr. Sinclair’s goal, though ambitious, is grounded in his own self-reported results and rigorous scientific discipline. His daily life protocol offers an inspirational template for optimizing health and potentially slowing – even reversing – the aging process.

LongevityFest 2024: Advancing Longevity Medicine

Don’t miss the chance to experience Dr. Sinclair’s transformative insights live in Las Vegas! Join us at LongevityFest 2024 to be part of a landmark event that shatters perceptions of human limitations and broadens horizons for what’s possible in health- and lifespan. 

Secure your spot at our flagship conference, celebrated as the year’s most anticipated gathering in longevity and anti-aging medicine, by clicking here now.