Sinclair Longevity Protocol

📖 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)

🏋️ Exercise Protocol

🥗 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.