Dr. David Sinclair

Level 1

Genetics professor and longevity researcher. Focused on applying anti-aging science through disciplined nutrition, recovery, training and lifestyle design. Photo © David Sinclair

Disclaimer: This health stack was researched and created by the New Zapiens editorial team.

Apps

At Home Tests & Kits

Supplements

Wearables & Trackers

My Routines

Routine
• Waking: Early rise, hot water + lemon
• Working: Standing desk, avoiding prolonged sitting
• Fasting: 16–18 h eating window, skipping large meals
• Movement: Strength + cardio sessions, under-desk stepper
• Dieting: Plant-based meals, minimal sugar/alcohol
• Recovering: Cold exposure, sauna, mobility work
• Sleeping: Consistent bedtime, temperature-controlled bed

Workout
• Strength: Weight lifting 3×/week
• Cardio: Short high-intensity runs or walks
• Functional: Movement integration through day
• Recovery Focus: Mobility, stretching, cold baths

Diet
• Whole Foods: Vegetables, legumes, nuts, some fish
• Light Meals: Small yogurt + polyphenols instead of big breakfast
• Avoiding: Processed foods, high sugar, heavy meat
• Hydration: Water, hot tea, green matcha

Mindset & Resilience
• Consistency: Maintaining habits daily
• Adaptation: Adjusting routine with age, body feedback
• Challenge-Driven: Using fasting, minimal sitting to push resilience
• Recovery Respect: Viewing rest & regeneration as performance tools

Tracking & Diagnostics
• Biomarker Monitoring: NAD+, epigenetic age, inflammation
• Sleep Metrics: Monitoring quality via tech
• Nutrition Feedback: Adjusting diet based on digestion & energy
• Environment Control: Managing light, temperature, sitting time