Sinclair Longevity Protocol
by David Sinclair — Harvard genetics professor, author of Lifespan
The Information Theory of Aging — NMN, resveratrol, and lifestyle interventions to reprogram your epigenetic clock.
📖 Overview
David Sinclair is a professor of genetics at Harvard Medical School and one of the most influential aging researchers in the world. His book Lifespan: Why We Age and Why We Don't Have To popularized the concept that aging is a disease that can be treated. His protocol centers on the Information Theory of Aging — the idea that aging is caused by loss of epigenetic information, not just DNA damage. He advocates for sirtuin-activating compounds, NAD+ boosters, and stress-mimetic behaviors to reprogram cellular aging.
Key Principles
- ●Aging is a disease — and it can be treated like one
- ●The Information Theory of Aging: epigenetic noise causes aging, not just DNA mutations
- ●Activate survival circuits: sirtuins, AMPK, mTOR inhibition
- ●Hormesis: beneficial stress (cold, heat, fasting, exercise) activates longevity genes
- ●NMN/NR to boost NAD+ levels (decline with age drives cellular dysfunction)
- ●Eat less often, maintain some hunger, expose yourself to temperature extremes
💊 Supplement Stack (10)
| Supplement | Dose |
|---|---|
| NMN (Nicotinamide Mononucleotide) | 1g |
| Resveratrol | 1g |
| Metformin | 800mg (1g claimed at times) |
| Vitamin D3 | Dose varies |
| Vitamin K2 | Standard dose |
| Spermidine | 1mg+ |
| Quercetin | 500mg |
| TMG (Trimethylglycine) | 500mg-1g |
| Alpha-Lipoic Acid | Standard dose |
| CoQ10 | Standard dose |
🏋️ Exercise Protocol
Cardiovascular Exercise
3-4x/week30-60 min
Running, walking, or cycling. He emphasizes getting heart rate up and out of breath. Aims for hypoxic stress to trigger survival circuits.
Weight Training
2-3x/week30-45 min
Basic resistance training. He's not as exercise-focused as Attia but recognizes its importance for NAD+ production and muscle maintenance.
Cold Exposure
RegularVaries
Cold showers and/or ice baths as hormetic stress to activate cold shock proteins and sirtuins.
Heat Exposure
Regular15-20 min
Sauna sessions for heat shock protein production.
🥗 Nutrition Philosophy
- ●Eat less often — skip breakfast most days (intermittent fasting)
- ●Primarily plant-based diet, limited meat consumption
- ●Avoid sugar and simple carbs
- ●Resveratrol taken with yogurt or olive oil for fat-assisted absorption
- ●Skips metformin on days he exercises (may blunt exercise benefits)
- ●Emphasizes xenohormesis: eat stressed plants (colorful, organic vegetables)
- ●Maintains slight caloric deficit or at least avoids overeating
- ●Olive oil as primary fat source
😴 Sleep & Recovery
- ●Prioritizes consistent sleep schedule
- ●Cool bedroom temperature
- ●Limits blue light exposure in evening
- ●Not as detailed or prescriptive about sleep as Huberman or Attia
- ●Focuses more on the molecular interventions than behavioral sleep optimization
🔬 Testing & Biomarkers
- ●Epigenetic age testing (biological age clocks) — central to his framework
- ●InsideTracker blood work panels (he was an early advisor/investor)
- ●NAD+ blood levels
- ●Standard metabolic panels, lipids, inflammation markers
- ●Tracks biological age vs chronological age over time
- ●Advocates for widespread adoption of biological age testing
📊 Key Results & Claims
- ✓Claims biological age approximately 10 years younger than chronological age
- ✓Elevated NAD+ blood levels from NMN supplementation
- ✓Improved blood biomarkers over years of protocol adherence
- ✓Research lab has demonstrated age reversal in mice (ICE mice model)
- ✓Yamanaka factor partial reprogramming research showing age reversal in animal models
Results are self-reported or derived from the creator's published data. Individual results may vary significantly. Always consult a healthcare provider.
Treatments Mentioned in This Protocol
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Disclaimer: Protocol information is compiled from publicly available sources and the creator's published content. Protocols may have been updated since our last review. These are not medical recommendations — they represent one individual's personal approach. Always consult a qualified healthcare provider before starting any protocol. KAMURA does not endorse or recommend any specific protocol.