David Sinclair

12 daily habits

Harvard Medical School geneticist and author of Lifespan, known for the information theory of aging. His personal regimen — publicly shared with heavy caveats that it isn't medical advice — includes NMN and resveratrol, intermittent fasting, a plant-forward low-sugar diet, metformin, and deliberate hot/cold stress.

For information only. These habits are compiled from public statements and are not medical advice or endorsed by David Sinclair. Consult a qualified professional before changing your routine, supplements, or therapies.

☀ Morning3 habits
  • NMN and resveratrolTakes NMN with a source of resveratrol in the morning as part of his longevity stack.
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  • Skip breakfast (fasting)Practices time-restricted eating by regularly skipping the morning meal.
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  • Vitamin D, K2 and omega-3Adds vitamin D, K2 and omega-3 to the daily supplement routine.
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◐ Daytime4 habits
  • Mostly plant-based dietEats a largely plant-forward diet and keeps meat and sugar low.
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  • Regular exerciseExercises to trigger beneficial metabolic stress and maintain fitness.
    · weekdays+
  • Cold exposureSeeks cold via cool rooms or exposure to activate stress-response pathways.
    · custom+
  • Low sugar and refined carbsMinimizes sugar and refined carbohydrates throughout the day.
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☾ Evening1 habit
  • Metformin (evening)Takes metformin, usually not on exercise days, as a metabolic lever.
    · custom+
4 more habits inside

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