David Sinclair's Daily Routine for Longevity

Summary

Sinclair walks through his morning routine: skipping breakfast, morning NMN + resveratrol + TMG, cold exposure, and why he avoids eating early in the day. He explains the science of mTOR suppression through fasting and why he believes skipping breakfast is one of the highest-leverage longevity habits.

Key Takeaways

• 1

  Skipping breakfast activates AMPK and suppresses mTOR — the same pathways targeted by metformin and rapamycin

• 2

  NMN is taken in the morning because NAD+ synthesis peaks in the morning in circadian rhythm studies

• 3

  Resveratrol must be taken with fat — Sinclair uses a spoonful of yoghurt or olive oil

• 4

  Cold exposure (cold shower) activates brown adipose tissue and stress-response pathways

• 5

  Sinclair avoids sugar and refined carbohydrates — glucose spikes accelerate epigenetic aging

Molecules Discussed

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