INDEX ONLINE · v4.214,186 TRIALS SYNTHESISED268 MOLECULES TRACKEDUPDATED 2026-07-23

Frontier · Expert StackUpdated April 2026

David Sinclair

Professor of Genetics, Harvard Medical School · Author, Lifespan

Aging is an information problem — the body loses the epigenetic instructions that tell cells how to function. Sinclair's protocol targets NAD⁺ restoration, sirtuin activation, and mTOR suppression to slow the loss of that information and, in animal models, partially reverse it.

Supplement Stack

NMN

1 g

Timing:Morning, with first meal

Nutrient-sensing dysreg.Stem cell exhaustion

Sinclair uses NMN; NR is a structural alternative with similar mechanism

Resveratrol

1 g

Timing:Morning, with yoghurt or olive oil (fat required for absorption)

Nutrient-sensing dysreg.Epigenetic alterations

Sinclair takes with fat to improve bioavailability

TMG (betaine)

1 g

Timing:Morning

Telomere attritionEpigenetic alterations

Methyl donor to offset NMN-driven SAM depletion

Metformin

500–1000 mg

Timing:Evening with dinner

Nutrient-sensing dysreg.Cellular senescence

Prescription only. Sinclair pauses on heavy exercise days (may blunt adaptation)

Rx only — not added to cart

Statin (rosuvastatin)

10 mg

Timing:Evening

Microbiome alterations

Prescription only. Cardiovascular risk management.

Rx only — not added to cart

Vitamin D3

4000–5000 IU

Timing:Morning with fat

Disabled autophagyMicrobiome alterations

Vitamin K2 (MK-7)

180 µg

Timing:Morning with fat

Microbiome alterations

Paired with D3 for calcium routing

Quercetin

500 mg

Timing:Morning

Altered intercellular comm.

Senolytic — Sinclair cycles this

Spermidine

1 mg

Timing:Morning

Disabled autophagy

Alpha lipoic acid (ALA)

600 mg

Timing:Morning

Mitochondrial dysfunction

Molecule	Dose	Timing	Tier	Hallmarks	Cart
NMN Sinclair uses NMN; NR is a structural alternative with similar mechanism	1 g	Morning, with first meal	II	Nutrient-sensing dysreg.Stem cell exhaustion
Resveratrol Sinclair takes with fat to improve bioavailability	1 g	Morning, with yoghurt or olive oil (fat required for absorption)	II	Nutrient-sensing dysreg.Epigenetic alterations
TMG (betaine) Methyl donor to offset NMN-driven SAM depletion	1 g	Morning	II	Telomere attritionEpigenetic alterations
Metformin Prescription only. Sinclair pauses on heavy exercise days (may blunt adaptation)	500–1000 mg	Evening with dinner	I	Nutrient-sensing dysreg.Cellular senescence	Rx only
Statin (rosuvastatin) Prescription only. Cardiovascular risk management.	10 mg	Evening	I	Microbiome alterations	Rx only
Vitamin D3	4000–5000 IU	Morning with fat	I	Disabled autophagyMicrobiome alterations
Vitamin K2 (MK-7) Paired with D3 for calcium routing	180 µg	Morning with fat	II	Microbiome alterations
Quercetin Senolytic — Sinclair cycles this	500 mg	Morning	II	Altered intercellular comm.
Spermidine	1 mg	Morning	II	Disabled autophagy
Alpha lipoic acid (ALA)	600 mg	Morning	II	Mitochondrial dysfunction

Tier I = multiple RCTs in humans · Tier II = human trials, early stage · Tier III = mechanism / animal studies only

Lifestyle Pillars

1Intermittent fasting (skips breakfast, eats in a 6–8 hour window)
2Vigorous exercise 3–5× per week including HIIT and resistance training
3Cold exposure — cold showers or ice baths 2–3× per week
4Avoids excess protein (mTOR suppression) — plant-forward diet
5Tracks biological age using epigenetic clock tests (Horvath, GrimAge)
6Minimises sugar and refined carbohydrates
7Prioritises 7–8 hours of sleep

Important Caveats

Metformin and statins are prescription medications. Sinclair's protocol is a self-experiment, not a clinical recommendation. The TAME trial (Targeting Aging with Metformin) is ongoing and will provide higher-quality evidence. Resveratrol bioavailability in humans remains debated; the SIRT1 activation mechanism is contested.

Sources & References

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7 of 10 molecules are available in the index.

2 Rx-only items excluded — requires physician prescription.

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See how David's stack compares to Attia, Sinclair, Patrick, Huberman, and Johnson side-by-side.

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Stack summary

Total molecules10

Tier I (RCT)3

Tier II (human trials)7

Tier III (mechanism)0

Rx-only items2

In your cart0

This protocol is curated by Vitaei from publicly available information. It is not endorsed by David Sinclair and does not constitute medical advice. Consult a physician before starting any supplement or medication regimen.