I first came across David Sinclair on the Joe Rogan Podcast. I listen to a lot of podcasts with an emphasis to episodes that cover health topics and this was the first time I had ever heard of him. I was not disappointed. The episode was a masterclass in anti-aging, the state of current research, and what you can take now for longevity.

Here is the breakdown of his current supplementation regime, mostly related to anti-aging.


1g/daily in the morning

He takes 1g in the morning with a few spoons of yoghurt. David fasts daily, often skipping lunch, but has a few spoons of yoghurt with the Resveratrol to increase absorption. He does not consider that to break his fast.

What is Resveratrol?

Resveratrol is found in small amounts in the skin of grapes and berries. It is found in such small amounts that you need to supplement for any meaningful benefits.

Why does Resveratrol work?

Resveratrol forms one half of a pair of molecules that play a vital part in the activation of Sirtuin genes. Sirtuin genes are important for functions that involve longevity like DNA repair etc.

Nicotinamide Mononucleotide (NMN)

1g/daily – mornings

NMN is the other half when it comes to activation of Sirtuin genes. In the interview with Joe Rogan he talks about Resveratrol as the accelerator pedal and NMN and fuel in the car. A more succinct description would be that Resveratrol activates the genes and NMN ensure that the fuel is available for the genes.



David takes half a gram in the morning and the other half at night. With the exception of days when he works out because a study shows that Metformin inhibits mitochondrial adaptations to aerobic exercise training. You can read that study here.

Please note that Metformin is a prescription-only drug and that often doctors only give them for those with blood control issues.


David tries to get as much as possible from food, but does take Vitamin D and K2. In a podcast with Dave Asprey he says he takes 2000IU’s a day. He talks about K2 in his book Lifespan but does not talk about dosage.


He also takes Statins because of a family history of heart diseases. He started taking it in his 20’s.

Intermittent Fasting

David follows an intermittent fasting regime, where he skips breakfast and often even skips lunch. That would make it at least an 18 hour fast and possibly one-meal-a-day. He has a cup of coffee in the morning and has green tea throughout the day.


He runs 1-2 times a week, with a focus on low impact aerobics and the occasional high intensity run. In addition, he also tries to fit in 1-2 weight lifting sessions a week, topping it all off with at least one trip to the sauna each week. He places a more of an emphasis on the molecules than exercise.

You can also have a look at Rhonda Patrick’s supplementation plan for more ideas on what you can take and why.