David Sinclair's Longevity Protocol

What is David Sinclair's Longevity Protocol?

Harvard geneticist David Sinclair's personal supplement and lifestyle stack targeting the hallmarks of aging, particularly NAD+ decline and sirtuin activation. The protocol has evolved significantly — as of mid-2025, Sinclair shifted from metformin to berberine due to GI issues and added rapamycin cycles (~4x/year). Core thesis: NMN provides the NAD+ fuel that sirtuins need, while resveratrol activates those sirtuins. Together they amplify anti-aging signaling beyond what either achieves alone.

Is there evidence for it?

How do you do David Sinclair's Longevity Protocol?

1. 1.Take NMN 1g daily (morning, mixed with yogurt or food containing fat) to boost NAD+ levels and fuel sirtuin activity
2. 2.Take resveratrol 1g daily (with fat-containing food for bioavailability) to activate sirtuins — the combination with NMN is key to Sinclair's thesis
3. 3.Take berberine 1g daily (Sinclair's replacement for metformin 800mg) as an AMPK activator that mimics caloric restriction signaling
4. 4.Supporting stack: vitamin D3 + K2, fisetin 500mg, spermidine 1-2mg, CoQ10, alpha lipoic acid ~500mg, omega-3 fish oil, low-dose aspirin 81mg, statin, nattokinase
5. 5.Track biomarkers every 3-6 months (biological age clocks, NAD+ levels, lipids, glucose, inflammation markers) and adjust protocol based on results — Sinclair emphasizes his protocol is not fixed

How long does it take?

5-10 minutes daily.

Is it hard to start?

medium.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.