David Sinclair / Bryan Johnson Inspired Routines (Trends)

The Scientist vs. The Biohacker

Two men dominate the current conversation on anti-aging:

David Sinclair: Harvard geneticist who discovered the role of Sirtuins (longevity genes). Author of Lifespan: Why We Age and Why We Don’t Have To.
Bryan Johnson: Tech billionaire spending $2 million per year to reverse his biological age through his “Blueprint” protocol.

They represent two philosophies:

Sinclair: Scientific rigor + practical interventions (accessible to most people)
Johnson: Data-driven extremism + unlimited budget (90% unnecessary for 99% of people)

This article breaks down both protocols, what works, what’s overkill, and what you can actually implement.

Part 1: The David Sinclair Protocol

Philosophy: Activate Survival Circuits (Hormesis)

Sinclair’s approach is based on hormetic stress—the idea that mild stressors (fasting, exercise, cold, heat) activate cellular repair pathways like Sirtuins and AMPK.

“The body responds to adversity by becoming stronger. Comfort is the enemy of longevity.”

Sinclair’s Daily Routine

Morning (Fasted State):

Wake: 6:00 AM
1g NMN (Nicotinamide Mononucleotide) - sublingual
1g Resveratrol (mixed with Greek yogurt for fat absorption)
1g Metformin (prescription required)
Black coffee (no sugar, no cream)

Midday:

Sometimes skips lunch (intermittent fasting)
If eating: Small meal (salad, vegetables, lean protein)

Evening (Main Meal):

Large dinner (around 6-7 PM)
Focus: Vegetables, fish, olive oil
Avoids: Sugar, refined carbs, red meat (except occasional grass-fed)
1 glass of red wine (resveratrol source, though minimal)

Supplements (Total):

NMN: 1000mg
Resveratrol: 1000mg
Metformin: 1000mg
Vitamin D3: 4000-5000 IU
Vitamin K2: 200mcg
Low-dose aspirin: 83mg (cardiovascular protection)
TMG (Trimethylglycine): 1000mg (prevents methyl depletion from NMN)

Exercise:

Not consistent (admits this is a weakness)
Occasional high-intensity rowing
Weights 2-3x per week (when motivated)

Other Habits:

Sauna: 2-3x per week (20 min at 180°F)
Cold exposure: Occasional ice baths
Sleep: Prioritizes 7-8 hours
Fasting: Typically eats in a 6-8 hour window

The Science Behind Sinclair’s Stack

NMN (NAD+ Precursor)

Boosts cellular energy production
Declines 50% by age 40
Sinclair’s research: Mice given NMN had improved endurance, better insulin sensitivity

Resveratrol

Activates SIRT1 (Sirtuin longevity gene)
Found in red wine (but you’d need 100 glasses to match supplement dose)
Synergistic with NMN

Metformin

Diabetes drug, repurposed for longevity
Mimics caloric restriction (activates AMPK)
TAME Trial (Targeting Aging with Metformin) ongoing
Downside: May blunt exercise adaptations (controversial)

TMG

Prevents homocysteine buildup (caused by NMN)
Supports methylation cycle (critical for DNA repair)

Sinclair’s Results

Biological age: Claims to be ~42 when chronologically 54 (per epigenetic testing)
Biomarkers: Excellent (low inflammation, optimal glucose)
Physical: Lean, energetic, no major health issues

What You Can Learn from Sinclair

✅ Fasting works (16:8 or OMAD is accessible) ✅ NMN + Resveratrol is a reasonable longevity stack ($100-150/month) ✅ Metformin requires a doctor (consult a longevity-focused physician) ✅ Don’t overcomplicate (Sinclair’s protocol is <10 supplements)

❌ He admits: Exercise should be higher priority (don’t copy this weakness)

Cost to replicate: ~$200-300/month (including supplements + metformin)

Part 2: The Blueprint Protocol (Bryan Johnson)

Philosophy: Measurement is God. Let the Organs Speak.

Bryan Johnson’s approach is maximum data, zero guessing.

“I let algorithms dictate my life. My goal is to reduce my biological age by 1 year for every year I live.”

Johnson’s Daily Routine

5:00 AM - Wake

Blueprint Longevity Mix (proprietary powder)
- Creatine, collagen, taurine, spermidine, glucosamine
Light therapy box (10,000 lux for 30 min)

5:30 AM - Exercise

1 hour high-intensity training (mix of cardio + strength)
Tracks: Heart rate, HRV, power output, recovery

6:45 AM - The “Green Giant” A blended vegetable drink containing:

Chlorella
Spirulina
Broccoli sprouts
Collagen peptides
Creatine
Ashwagandha
Cocoa powder
Macadamia nut milk

8:00 AM - Breakfast (“Super Veggie”)

Blended vegetables (puree for maximum absorption)
Lentils, broccoli, cauliflower, mushrooms
Extra virgin olive oil (polyphenol-rich)

11:00 AM - Lunch (“Nutty Pudding”)

Macadamia nut butter, ground walnuts, chia seeds, berries
High in omega-3, polyphenols

~1800 Calories Total (Strict Caloric Restriction)

Supplements (100+ pills daily, split into morning/evening):

NMN: 500mg
Resveratrol: 500mg
Metformin: 1500mg
Rapamycin: 6mg weekly (immunosuppressant, off-label)
NAC (N-Acetyl Cysteine): 1800mg
Vitamin D3 + K2: 5000 IU + 600mcg
Omega-3: 2000mg EPA/DHA
Lycopene: 10mg
Zeaxanthin + Lutein (eye health)
CoQ10: 200mg
Hyaluronic Acid
Glucosamine + Chondroitin
Probiotics (multi-strain)
- 70 more…

Evening:

Bedtime: 8:30 PM (non-negotiable)
Sleep tracking with Oura Ring
Target: 100% sleep score
Room: Pitch black, 67°F, white noise

Advanced Interventions:

Blood plasma exchanges (monthly)
Gene therapy (experimental)
Shockwave therapy (for erectile function)
Red light therapy (daily)
Pulsed electromagnetic field (PEMF) therapy

Johnson’s Results

Biological age: 40.9 when chronologically 46 (5.1 years younger)
Stats:
- Heart: Cardiovascular age of 37
- Skin: Dermatological age of 28
- Lung capacity: Top 1%
- Nighttime erections: 179% above average (yes, he measures this)

The Cost

Annual spend: ~$2,000,000

Breakdown:

Supplements: ~$50,000/year
Medical team: ~$500,000/year (full-time doctors, researchers)
Testing: ~$200,000/year (monthly bloodwork, quarterly epigenetic tests)
Advanced therapies: ~$1,000,000/year (plasma exchange, gene therapy, etc.)
Equipment: ~$250,000 (red light panels, PEMF devices, etc.)

Translation: You can’t afford this. But you don’t need to.

Part 3: The Comparison

Category	David Sinclair	Bryan Johnson
Age	54 (bio: ~42)	46 (bio: 40.9)
Philosophy	Hormesis (stress = growth)	Data-driven optimization
Fasting	16:8 or OMAD	Strict 1800 cal/day
Exercise	Inconsistent (admits weakness)	Daily, 1 hour, tracked
Supplements	~10	100+
Cost	$200-300/month	$2M/year
Sleep	7-8 hours	8:30 PM bedtime, obsessive tracking
Diet	Mediterranean, mostly plants	Vegan, pureed vegetables
Replicability	High (most people can do this)	Low (requires wealth + obsession)

Part 4: What Actually Works (The 80/20)

From Sinclair: The Essentials

Fasting (16:8 or OMAD)
- Free
- Activates autophagy, AMPK, Sirtuins
- Skip breakfast, eat 12 PM - 8 PM
NMN + Resveratrol
- Cost: $100/month
- Restores NAD+ levels
- Sinclair’s core stack
Metformin (if you can get a prescription)
- $10-20/month
- Mimics caloric restriction
- Consult a longevity doctor
Sauna
- $0-100/month (gym membership or home sauna)
- Heat shock proteins, cardiovascular benefits

From Johnson: The Pragmatic Takeaways

Track everything
- Oura Ring ($499 one-time + $6/month)
- Annual bloodwork ($200-500)
- Know your biomarkers, optimize over time
Sleep is sacred
- 8:30 PM bedtime is extreme, but consistent sleep/wake times are critical
- Track with Oura/Whoop
- Blackout curtains, cool room
Vegetables are king
- 8-10 servings daily
- Polyphenols, fiber, micronutrients
- You don’t need to blend them (but it works)
Reduce inflammation to zero
- Eliminate: Seed oils, sugar, processed foods
- Add: Omega-3, curcumin, polyphenol-rich olive oil

Part 5: The Realistic Protocol (For Normal Humans)

Morning:

Wake: 6:00-7:00 AM
Supplements:
- NMN: 500mg
- Resveratrol: 500mg
- Vitamin D3 + K2: 5000 IU + 200mcg
- Omega-3: 2g
- Magnesium: 400mg
Black coffee
30 min Zone 2 cardio (or save for after work)

Midday:

First meal (12 PM if doing 16:8 fasting)
High protein (40-50g)
Vegetables
Healthy fats (olive oil, avocado)

Evening:

Dinner (6-7 PM)
Protein, veggies, complex carbs
Stop eating 3 hours before bed

Night:

Sleep: 10:00-10:30 PM
7-9 hours
Track with Oura Ring

Weekly:

Strength training: 3x/week
Zone 2 cardio: 3-4 hours total
VO2 max: 1x/week
Sauna: 3-4x/week

Yearly:

Bloodwork: 2x/year (spring + fall)
Epigenetic age test: 1x/year (TruDiagnostic)

Total cost: $200-400/month (supplements + tracking)

Part 6: What’s Overkill (Don’t Do This)

❌ 100 supplements (diminishing returns, potential interactions) ❌ 8:30 PM bedtime (unrealistic for most people with families/social lives) ❌ Pureed food (unnecessary, eating whole food is fine) ❌ Plasma exchange (expensive, unproven for longevity) ❌ Gene therapy (experimental, risky)

Conclusion: Take the Best, Ignore the Rest

From Sinclair:

Fasting
NMN + Resveratrol
Sauna
Mediterranean diet

From Johnson:

Obsessive tracking
Perfect sleep hygiene
Vegetable intake
Inflammation reduction

Your Protocol:

Sleep: 7-9 hours, same time daily
Fasting: 16:8 or OMAD
Exercise: Zone 2 + strength + VO2 max
Supplements: NMN, Resveratrol, Omega-3, Vitamin D, Magnesium
Diet: High protein, 8+ servings vegetables, healthy fats
Track: Oura Ring, annual bloodwork

Cost: $300-500/month

Result: Biological age 5-10 years younger than chronological age (if consistent for 2+ years)

The Final Word

You don’t need to be a billionaire or a Harvard scientist to slow aging. The basics work:

Sleep
Fasting
Exercise
Real food
A few key supplements

Sinclair and Johnson are valuable case studies, not blueprints to copy exactly. Take what’s actionable, leave the rest.

Your mission: Live long, stay strong, die fast. No slow decline. No nursing home. Just vitality until the end.

That’s the goal. Now go execute.