How Does Dr. David Sinclair Slow Down Aging?

ScienceJanuary 17, 20229min read

David Sinclair in his lab with a mouse on his hands

Dr. David Sinclair’s name got connected with longevity and healthy aging after his and his lab’s recent studies. Sinclair’s already well-known book named “Lifespan: Why We Age- And Why We Don’t Have To” sheds light on aging as a disease.

Here he explains how and why we age, how the aging can be slowed down, and how old age can be delayed or even shut for indefinitely long decades.

Dr. Sinclair makes a very brave statement that in the near future people living in a healthy society will increase their life expectancy by 50% and more. 100 years is a reachable goal now and with every scientific and technological advancement, the aging process can be tackled easily.

David Sinclair's "Lifespan" book cover

David Sinclair, “Lifespan

And as Dr. Sinclair writes in his book “Death will remain a part of our lives for a very long time to come, even as the time of it is pushed out in the coming decades”.

Pioneering in longevity studies, Dr. Sinclair is often asked about the ways for activating longevity genes, slow aging, and healthy lifespan.

In addition to page 304 in his book, where he shares his daily dose of healthy intake, he had an interview with Andrew Huberman about his healthy routine and the food supplements he is taking daily.

It is worth mentioning that Dr. Sinclair does not represent any longevity supplement provider. Yet, he mentioned several protocols he follows to complement his exercises and diet.

Along with the one-time-meal-a-day principle Sinclair exercises in an amount not to gain huge muscles but for keeping his body flexible, active, and healthy.

So, what are the supplements Sinclair takes?

Four glasses of different wines.

Credit: Maksym Kaharlytskyi

It has already been 15 years now that David starts his morning with Resveratrol mixed with a couple of spoonfuls of yogurt. Resveratrol is hard to be absorbed by the body if it is taken with water only, so, mixing it with homemade Greek yogurt will help Resveratrol dissolve and be better accepted by your body.

Protocol: Recently David switched yogurt with olive oil which contains oleic acid and is also a good activator of Sirtuins defenses. Thus, he dissolves 1000mg of Resveratrol in olive oil, adds some vinegar to it, and drinks in the morning.

Sinclair believes Resveratrol works well with NMN by activating Sirtuin genes and their epigenetic protection and DNA repair mechanisms. Resveratrol is an antioxidant that can be found in grapes’ skin, red wine, roots, and tea.

As Sinclair’s joking, you should drink 200 glasses of red wine to get enough Resveratrol. But there are a lot of calories in red wine and your liver may get fatty. Instead, you can take supplements without serious side effects.

We added Trans-Resveratrol in our Hello100 Liposomal NMN+. This is the more acceptable and pure form of Resveratrol containing 99% of the active ingredients of the supplement.

Trans-Resveratrol is believed to have anti-cancer, anti-inflammatory, cardioprotective, and neuroprotective effects on the human body.

Blood pressure measuring device, a donut, sugar cubes, tablets. Diabetes, metformin, food supplements


Another supplement David takes is Metformin. This is a prescription drug in the USA that is given to people with Type 2 Diabetes (T2D) and is good for lowering blood sugar. “The Type 2 Diabetics taking Metformin live longer than those who don’t have T2D. This means Metformin is a longevity drug”- this is what David believes in.

Protocol: David takes Metformin along with Resveratrol and fasts each day. As he mentioned in his book earlier he takes 1000mg of Metformin. But he may skip Metformin if he is going to exercise that day.

What Metformin does while you exercise is it reduces your stamina, so you do not gain giant muscles and do fewer repetitions. If you have stomach sensitivity or aim to gain huge muscles skip Metformin. But remember that muscles build up on Metformin are stronger and resistant to inflammations.

Metformin can be substituted with Berberine if you don’t have access to it. It increases insulin sensitivity which is beneficial for your body. Also, it has better effects on your metabolism. But note that Berberine should be taken in big doses.

Hello100 NMN food supplement

Hello100 Liposomal NMN

Sirtuin genes that David and his colleagues study in their lab, are NAD+ dependent enzymes. This means their protective and epigenetic activity is correlated to the NAD+ concentration in your cells.

When the levels of NAD+ are low in your body the Sirtuins activity slowers. But as the levels decline while aging you might consider supplementing your cells with NMN which is a direct precursor for the NAD+ molecule.

So, this is how Sinclair explains it. “When you give too much Resveratrol to Sirtuins you are just accelerating the mechanism but if you don’t have enough fuel, the NAD+, you may not move”.

NAD+ is a circadian molecule and is better activated in the morning, it is controlling your inner clock. Taking your NMN at night hours may disrupt your circadian rhythms.

Protocol: David Sinclair takes NMN supplements for raising his NAD+ levels in just one step. He and his 82-years-old father take 1000mg of NMN in the morning alongside Resveratrol and Metformin. NMN product raises your insulin sensitivity, and energy levels and sharpens your mind.

Taking NMN for already several years he notices NAD+ levels increase in his blood, but you can also notice some serious changes in a few weeks.

In a capsule of Hello100 Liposomal NMN+, there is 200mg of Liposomal NMN.

But NMN itself is a molecule with low bioavailability and is not well absorbed by the body. Hence, Hello100 added liposomal technology to the formula raising the bioavailability of the drug ensuring your body will receive the entire amount of NMN.

Four tablets of Stating falling from a bottle.


In his book “Lifespan” Dr. Sinclair talks about his family and his genes being “bad” including cases of strokes and cancer. The other thing is the cholesterol in the history of his family.

Protocol: David Sinclair started taking Statin when he was 29 years old. Starting with “creamy blood” with high cholesterol levels and a high risk of having heart stroke, he now measures his cardiovascular health and has a heart of a 20-years-old.

However, you should take into consideration that Statin may not be the perfect drug for everyone. They may have worse effects later in your life. Sinclair mentions PCSK9 inhibitor, an injection drug that is efficient for lowering cholesterol levels, and hopes it to be a longevity drug.

A white tablet of Aspirin


People with cardiovascular disorders and a high risk of getting stroke are recommended to take Aspirin as prevention. It is believed that a low dose of Aspirin intake is good for anti-inflammatory, anti-heart attack, and, even possibly, anti-cancer effects. But the use of Aspirin must be prescribed by a doctor.

Protocol: In addition to Statin, which protects against heart stroke, Sinclair takes a daily dose of 85mg of Aspirin.

However, you should be cautious about taking Aspirin in large doses as it can lead to bleeding. Hence, the prolongevity properties ascribed to Aspirin must go further in clinical studies.

Vegetables on a black background

Credits: Sharon Pittaway

Besides the taste of plants, Sinclair likes the idea of plants being rich in vitamins. Instead of taking multivitamins that are high in iron and might harm your body, plants nourish your body with pure nutrients.

The other factor is the presence of xenohormetic molecules in stressed plants. Stressed means, plants that are slightly overripe, or even eaten by a caterpillar. This shows the plants and vegetables to be organic and fresh.

Protocol: David prefers eating dark leaf spinach or spinach salad and does not shy away to choose the ones high in xenohormetic molecules. He also supplements this with Quercetin. A small amount of this supplement can be found in apples and onions.

The other vitamins he takes include a daily dose of Vitamin D– regulating the amount of calcium and phosphate in the body and Vitamin K2-contributing to skin health and metabolism.

A girl in pink shorts running in the snowy mountains. Healthy lifestyle.

Credit: trail

Going out to the external levels of longevity, we can discuss the role of exercise and physical activity, and how they affect Sirtuin activity and NAD+ levels. Sinclair in his podcast talks about SIRT1 and SIRT3 that elevate while exercising. Thus, maintaining your muscle endurance is crucial for several reasons.

One of them is the hormonal level, which refers to testosterone levels declining in the aging male body.

Protocol: After measuring his blood test, David Sinclair started taking serious steps toward a healthy active lifestyle. The incredible result was his biological age of 58 dropped down to 31 in a few months. He used to take ice baths, sleep on the cold side of his bed, and wear cool clothes even in winter trying to thermoregulate his body temperature.

In females, estrogen drops down with age and infertility is another issue arising. The study conducted on mice in Sinclair’s lab demonstrated infertility to be a “curable” issue solved by fasting (not extreme fasting) and lower caloric intake.

The female mice that supplemented their diet with NMN demonstrated astounding results of having their periods after menopause and even giving birth to offspring.

David avoids eating meat. But treats himself after working out. He also avoids at least one meal a day. He is walking every day, uses stairs instead of elevators, and attends the gym during the weekends. He is fond of the sauna before an ice-cold pool.

He does not smoke and avoids X-rays, CT scans, and UV exposures, and does not eat microwaved food. He quit eating sugar and sweets at the age of 40, though sometimes enjoys their taste.