Dr. David Sinclair is a prominent advocate of using intermittent fasting and plenty of exercise to improve longevity.
He is a biologist, a Harvard professor of genetics, co-director of the Paul F. Glenn Center for Biology of Aging Research, an author, and one of Time Magazine’s 100 most influential people. His podcasts, conferences, and work have attracted a large global following.
So, we wondered what a day in his life looks like, and this is what we found.
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Mornings
David Sinclair is an early riser, waking up between 6 am and 6.30 am. He starts the day by answering emails while still in bed. He has a quick shower and goes to his first meeting at around 8 am.
He eats a spoonful of yogurt and olive oil or metformin at the start of the day. He also enjoys a hot cup of tea or coffee.
His mornings are spent going from one meeting to another and checking on his businesses and lab results. On Sunday, the doctor lets his hair down, enjoying brunch with friends from time to time.
Afternoons
Sinclair continues with meetings in the afternoon. He does not have lunch.
He takes time out of his busy schedule to train at the gym or lift free weights in his workspace. He does 100 push-ups a day. He walks twice a week and runs on the treadmill for short periods of about twenty minutes.
Like Wim Hof, Sinclair believes in the therapeutic value of exposing yourself to the cold. He often plunges into a cold pool after completing his exercise routine.
Once he has exercised, normal service resumes with more meetings and clinical plans throughout the afternoon.
Doctor Sinclair enjoys watersports. Over the weekends, he may spend an afternoon kayaking or participate in other water-based activities with his family. He and his wife love nature. They spend as much time as possible walking and relaxing in the woodlands surrounding their home.
Evenings
At dinner, the doctor will either eat at home or take a meal in a restaurant with his three children and his wife, German molecular biologist Sandra Luikenhuis.
Despite not eating all day, Sinclair’s evening meal is much smaller than average. He prefers to eat a light and healthy dinner of fish or salad. He has an occasional glass of red wine with his food.
He prefers to sleep with the window slightly open at night as he believes in the power of cold therapy.
