David Sinclair’s Diet for Longevity: What Are His Best Practices?

It's no secret that what you eat affects your health and lifespan. But what if you could take it to the next level? What if there was a diet that could help you live longer and better? A diet that could ‘reverse aging’?

That's the premise behind David Sinclair's longevity diet. Sinclair, a longevity and aging researcher at Harvard Medical School, claims to lower his biological age with a routine that centered around lifestyle and diet to ‘activate’ his longevity genes.

Let's take a closer look at David Sinclair's daily routine and eating practices and how you might use them to potentially extend your lifespan.

Introduction to David Sinclair’s longevity approach

Sinclair's approach to longevity isn't only a diet but a lifestyle. He follows a routine of habits that includes:

Sinclair's routine is based on his aging research to potentially improve the body's defenses against the aging process, or what researchers call epigenetic age, by ‘activating’ his longevity genes. Sinclair reports lowering his biological age, described as the body's internal status at the cellular level, by about 10 years with his routine.

Oral health is an essential part of Sinclair's morning routine, rinsing his mouth with coconut oil, also called coconut oil pulling, to potentially reduce plaque buildup.

David Sinclair's daily dietary routine: a closer look

David Sinclair, on maintaining his health, emphasizes a plant-focused diet with intermittent fasting that limits his eating window to six or so hours.

Breakfast

Sinclair starts his day in the morning with a breakfast of hot water with lemon, green matcha tea, and a nutrient-rich, usually homemade yogurt mix. While more research is needed, Sinclair theorized the anti-aging benefits of matcha tea come from its mix of antioxidants, catechins, and other bioactive compounds. Sinclair's yogurt mix contains his morning supplements to potentially improve their absorption.

Lunch

Meal skipping is a common practice for Sinclair, and he rarely eats lunch, which helps him stick to his six-hour eating window.

Snacking

He may skip meals, but Sinclair snacks throughout the day. He chooses nutrient-rich foods that may support brain function, like dark chocolate, Brazil nuts, and mixed nuts.

Dinner

Dinner is Sinclair's largest meal. However, he keeps portions small in order to stick to his calorie restriction of a 1,100-calorie diet. The plant-based meal includes minimally processed, whole foods.

Foods David Sinclair avoids

Sinclair eats minimal sugar and starchy foods (no added sugar, only small amounts of natural sugar from whole foods) and avoids dairy and meat. He drank red wine with his evening meal on occasion. However, Sinclair eliminated alcohol due to recent studies showing that alcohol consumption may negatively affect long-term cognitive function and memory.

Insights from Dr. Sinclair’s book, Lifespan

In his book Lifespan: Why We Age — and Why We Don't Have To, Sinclair shares his research on longevity and ‘reversing’ aging. He says aging is a disease and the leading cause of many diseases, and treating it addresses the root cause of these diseases.

According to him, aging results from the alteration and loss of information in molecular DNA. These changes, called epigenetic changes, trigger the cellular and molecular mechanisms associated with aging, such as wear-and-tear of DNA’s protective caps, issues with energy production in specific cells, and buildup of waste protein in cells.

Sinclair further explains how specific molecules, proteins, and naturally occurring enzymes bolster the body's defense against aging, including sirtuins, nicotinamide adenine dinucleotide (NAD+), and AMP-activated protein kinase (AMPK).

Sirtuins are proteins that protect cells from aging and depend on NAD+ to function properly. AMPK is an enzyme that increases NAD+ levels in the body. Aging researchers like Sinclair are investigating how they can harness the ‘anti-aging’ properties in these compounds to extend lifespan and potentially change the future of health.

Sinclair also shares his personal routine for longevity, using resveratrol and NMN nicotinamide mononucleotide supplements to, in his view, support the production of sirtuin, AMPK, and NAD+. He discusses his diet, exercise program, and lifestyle habits for longevity and the technology that supports it. However, he emphasizes that his plan isn't a recommendation for others.

Nutrition and longevity

Eating a balanced diet and getting regular exercise can extend life by 8–10 years, according to a report published in the Journal of Internal Medicine. Maintaining a healthy weight, following a healthy eating plan like the Mediterranean or the DASH diet, and incorporating lifestyle habits are some of the strategies found to extend lifespan.

David Sinclair's eating style has the makings of a healthy diet. However, compared to the Dietary Guidelines for Americans, his plan is restrictive, regimented, and supplement-heavy.

Sinclair’s diet is low in calories, protein, and carbs and eliminates certain food groups. His diet emphasizes nutrient-rich foods to maximize intake, but his limited diet makes it hard to meet nutrient needs, potentially increasing the risk of deficiencies. The Dietary Guidelines encourage eating a variety of foods from all the food groups to meet needs.

Fasting is also a major part of Sinclair's eating style. He restricts eating time to six or so hours and follows a fasting-mimicking diet. Preliminary research suggests that fasting may support healthy aging by supporting energy use, stress response, and physiological function. However, most evidence linking fasting to longevity comes from animal studies.

Further, while the fasting-mimicking diet can help with weight management and metabolic function, it's not a long-term diet. It's a periodic fast followed a few days once a month.

Sinclair says he follows a Mediterranean diet but avoids dairy, a major food group rich in calcium and vitamin D. The Mediterranean diet places less emphasis on dairy than the Dietary Guidelines and is more of a yogurt- and cheese-based diet.

Yogurt, containing live cultures, is rich in probiotics — microorganisms that support gut health and help maintain a balance between the ‘good’ and ‘bad’ bacteria. People who live longer have a gut microbiota that's better at breaking down fat and protein and controlling inflammation, according to a systematic review study published in Nutrology. He avoids dairy, but David Sinclair's homemade yogurt provides probiotics that support his longevity goals.

Sinclair's nutrition protocol is plant-focused, packing in the most nutritional value with the fewest calories. The Dietary Guidelines also encourage eating more plant foods, including plant proteins. The next edition of the guidelines encourages people to eat more plant proteins like beans, nuts, and seeds and less seafood, poultry, and red meat.

Despite the differences between David Sinclair's style of eating and the Dietary Guidelines, they both limit sugar, especially added sugar, and encourage nutrient-dense plant foods for better health.

Supplements and biomarkers

Supplements and biomarkers are tools researchers like Sinclair use to support and monitor aging processes.

Longevity supplements

Early aging research indicates that supplementing with certain micronutrients and bioactive compounds may support longevity. Sinclair on his supplements list includes compounds with potential ‘anti-aging’ properties, like NMN, resveratrol, and vitamin D.

NMN is a popular proposed longevity supplement, acting as a precursor for NAD+. David Sinclair utilizes NMN to promote NAD+ production. David combines NMN with other supplements or adds it to his yogurt mix.

However, there's no one-size-fits-all when it comes to longevity supplements, and health claims of these supplements are based on animal or small human studies, meaning that their impact on health is still not clear. Large, long-term studies are needed to determine what supplements support healthy aging and the appropriate dose.

Further, supplements aren't tested for safety or effectiveness like drugs. The FDA only requires supplement makers to follow Good Manufacturing Practices (GMP). Talk to your doctor before adding supplements to discuss the potential benefits and risks.

If using supplements, buy reputable brands with third-party testing to ensure the product contains the ingredients in the amounts listed on the label.

Biomarkers for aging

Biomarkers are measurable substances from the body that provide objective data. In early aging research, biomarkers help predict biological age and evaluate the potential effectiveness of interventions to ‘slow’ aging.

While lab tests for longevity are available, the accuracy of the tests is questionable. Currently, there are no set standards for testing, and longevity experts disagree on what biomarkers of aging to test.

However, if such tests still promote your curiosity, before ordering an at-home biological age test kit, talk to your doctor for guidance.

Exercise and physical activity

Scientific studies consistently show that regular exercise can help you live longer.

Sinclair, on maximizing workouts for health, incorporates exercise and activity into his day, rather than following a gym exercise program. He walks daily, lifts weights a few times a week, and works at a standing desk to avoid sitting for a prolonged time.

Creating a personalized dietary longevity plan

From a personal perspective, David Sinclair's diet entails a basic framework of eating for healthy aging with an emphasis on nutrient-dense plant foods. However, with so many rules, restrictions, and limitations, it’s not a practical plan for most people and may put some at risk of nutrient deficiencies.

That said, I believe we can use the basic principles of Sinclair’s plan to build a sustainable longevity diet. However, a good nutrition plan is one that fits your lifestyle, food likes, health, and goals that you can easily follow for life.

A balanced diet that includes a variety of foods from each food group (fruits, vegetables, grains, protein, dairy, and healthy fats) is a good place to start. Include foods rich in potential ‘anti-aging’ properties like peanuts and grapes for resveratrol, strawberries and green matcha tea for polyphenols, salmon and walnuts for omega-3 fatty acids, olive oil for healthy fats and antioxidants, and beans and lentils for fiber.

Next, decide on an eating schedule and style that suits you. Most nutrition experts recommend eating at regular intervals to maintain energy levels and prevent overeating.

Intermittent fasting is popular in the longevity movement. While David Sinclair follows the 16:8 protocol, which may involve skipping breakfast or eating a late lunch, this approach may not work for everyone, especially people with type 2 diabetes or a history of disordered eating. However, if you’re still curious about such a regimen and do not have underlying conditions, consider shortening your eating window by a few hours, say a 12:12 protocol, instead of jumping into a 16-hour fast. Again, your doctor or a registered dietitian can provide individualized guidance on fasting so it suits your goals and needs.

Many folks dedicated to the longevity movement take supplements like David Sinclair. However, talk to your doctor first. Longevity supplements are pricey, especially when their true impact on longevity is not yet clear, and contain active ingredients that affect the body and may cause side effects, especially if taking high doses.

Visits to your doctor or a registered dietitian can help you stay on track, monitor progress, and make adjustments.

Overcoming common dietary challenges

Restrictive and regimented diet plans like Sinclair's plan aren't sustainable for everyone. Before clearing out the fridge and cupboard of all sugar, dairy, and meat, think about the challenges you had with other diets.

Instead of overhauling your entire diet, start with one small change that aligns with your goals and lifestyle, such as adding green matcha tea to your morning routine or limiting foods high in added sugar. Make adjustments and add new habits that support your goals.

Not knowing what to eat is another diet challenge, leading to last-minute meals at the closest fast-food restaurant. Meal planning and prepping can help you stay on track.

If hunger is your biggest issue, eat at regular intervals to keep it in check. However, if you skip breakfast or rarely eat lunch due to a packed schedule, eat at times that work for you and pay attention to your hunger cues.

Emotional eating is another challenge for many, using food to cope with stress and anxiety. Identify your emotional eating triggers and develop healthier coping mechanisms such as meditating, exercising, or calling a friend.

Don't take the all-or-nothing approach. It's okay to eat some sweets and the occasional french fry. David Sinclair, on the benefits of eating for longevity, emphasizes the importance of gradual changes for sustainability. It's about progress, not perfection. Forgive yourself when you get off track and try again.

Conclusion and next steps

The food you eat can potentially help you live longer. But you don't have to follow a restrictive plan with pricey supplements to extend your lifespan. David Sinclair encourages a holistic approach that focuses on healthy eating, regular activity, stress management, and high-quality sleep, which on some level could be incorporated into everyone’s routine.

Start with small changes to your diet and lifestyle to achieve long-term results.