David Sinclair’s Longevity Routine

David Sinclair’s Longevity Routine

24th Jun 2024

What Does David Sinclair Do to Improve His Lifespan?

You may have read our recent post about David Sinclair’s Supplement Stack, detailing who he is, the supplements he takes, his diet and other lifestyle routines he makes to improve his lifespan.

But, why does he bother? Something Dr David Sinclair acknowledges is that he doesn’t have anything to lose. If he doesn’t subject himself to tests and experiments, everyone knows the outcome — death.

As outsiders watching on, it’s interesting to watch the results of his experiments to see how they actually affect his longevity and even if we don’t follow what he does, the full-scale results in the future will help other scientists’ longevity experiments.

In David Sinclair’s book, Lifespan, he mentions that his longevity routine is a mix of lifestyle choices and supplements (although he doesn’t specifically recommend supplements, nor does he endorse any).

After going through his book, here is a quick overview of David Sinclair’s longevity routine.

What does David Sinclair Take for Aging?

  • 1g of NMN every morning
  • 1g resveratrol added to his homemade yoghurt
  • 1g metformin
  • Daily dose of vitamin D
  • Daily dose of vitamin K2
  • 83mg aspirin

What is David Sinclair’s Diet?

  • Limits sugar, bread and pasta intake.
  • Doesn’t eat desserts (although he sometimes has a taste of others’).
  • Tries to skip one meal or day, or, if he cannot, makes it really small — due to his busy schedule, he tends to skip lunch most days.
  • Tries to avoid eating other mammals, but if he works out, he will eat meat.
  • He eats a lot of plant-based meals.

David Sinclair Exercise:

  • Gets in a high number of daily steps each day and walks up stairs.
  • Goes to the gym most weekends, lifting weights, jogging, using the sauna then dunking in an ice-cold pool.
  • Aims to keep his body weight or BMI in the optimal range for his healthspan.


  • He doesn’t smoke.
  • Avoids microwaved plastic.
  • Avoids excessive UV exposure.
  • Avoids X-rays and CT scans.
  • Tries to keep his body temperature cool, both day and night.
  • A phlebotomist comes to his home every few months to draw his blood, which is then analysed for dozens of biomarkers. If his levels are not at optimal, he then moderates them through food and exercise.

His longevity routine shows that expanding one’s lifespan and, more importantly, healthspan, requires an overall shift in one’s life. It’s about keeping yourself as healthy as possible in a variety of areas, such as diet, exercise, sleep and stress management, and then using supplements to boost these areas and target your specific health goals.

Supplements aren’t a quick fix, but if you’re just getting into biohacking and longevity, it’s important to keep yourself informed and knowledgeable about what your body needs and what you’re putting into your body.

Here at Xandro Lab, that’s our goal. To keep you educated and informed, so be sure to check out our blogs to get yourself started!

Interested in also taking NMN and resveratrol for longevity? Try our products or learn about why NMN helps with longevity as well as our longevity analysis of resveratrol.