Named Protocol
As laid out on his own podcast in January 2022: 1 g of NMN and 1 g of resveratrol each morning, the resveratrol taken with yogurt or olive oil; about half a gram each of fisetin and quercetin daily as a maintenance dose; about a gram of spermidine; and 800 mg of metformin at night with dinner, which he skips before days he lifts. He has not restated a dose on the record since.
The stack is unusually well documented and unusually contested. Huberman looked at the same resveratrol evidence and concluded it does not extend lifespan; Attia files the whole NAD category below even his "fuzzy" tier, and came off metformin after seven years on it. One line survives the panel intact - Bryan Johnson takes spermidine too. Hyman backs quercetin warmly, but the number he reaches for comes from a mouse study that paired it with a chemo drug, not from the dose Sinclair takes. Sinclair also discloses on the tape that he advises the spermidine company.
2 backed by another expert
What Sinclair takes
NMN 1 gevery morning, with the resveratrol; he says a gram doubles NAD over 10 days
DisputedWhat the rest of the panel says
What Sinclair takes
Resveratrol 1 gmornings, with yogurt or olive oil so it dissolves in fat
DisputedWhat the rest of the panel says
What Sinclair takes
Fisetin + quercetin 0.5 g eacha daily maintenance dose; the Mayo trials he cites use 2 g one day a week
Backed by the panelWhat the rest of the panel says
What Sinclair takes
Spermidine about 1 gmornings; he says on tape that he advises the company that makes it
Backed by the panelWhat the rest of the panel says
What Sinclair takes
Metformin 800 mgat night with dinner, pulsed - he skips it before days he lifts weights
DisputedWhat the rest of the panel says
See what the other experts said
Every line checked against the panel. Verbatim quotes, timestamped to the second, deep-linked to the tape.
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The NMN dose and why he takes it in the morning · 2022-01-26
“I take 1 g of NMN every every morning along with my resveratrol”▸ David Sinclair, on the record @ 65:20
The metformin dose and timing · 2022-01-26
“Uh I take 800 mg at night”▸ David Sinclair, on the record @ 66:15
His senolytic maintenance dose, against the trial dose he cites · 2022-01-26
“These are high doses. They're typically 2 g taken one day a week for a matter of months. I'm myself I'm on a maintenance dose. I take about half a gram of each every day”▸ David Sinclair, on the record @ 68:05
The whole stack, in his own words, morning through night · 2022-01-26
“Resveratrol, 1 g. In the morning with yogurt or olive oil. NMN as well. A gram, yeah. Fisetin and quercetin. Half a gram in the yogurt. Spermidine. Definitely spermidine, yeah, in the morning, about a gram.”▸ David Sinclair, on the record @ 68:18
The range he gives for resveratrol, which is wider than the dose he takes · 2022-01-26
“The minimum that I've seen is 250 milligrams a day and some people take a thousand or two thousand milligrams a day”▸ David Sinclair, on the record @ 38:42
As he laid it out on his own podcast in January 2022: 1 g of NMN and 1 g of resveratrol each morning, the resveratrol taken with yogurt or olive oil so it dissolves in fat; about half a gram each of fisetin and quercetin daily; about a gram of spermidine; and 800 mg of metformin at night. He has not restated a dose on the record since.
1 g every morning, alongside his resveratrol. He gives a reason for both the amount and the timing: a gram over 10 days roughly doubles NAD levels in humans, and he takes it in the morning because that is when the natural rise in NAD and sirtuin activity should happen. He says you can go as high as two grams.
Yes — 800 mg at night, with dinner, so the overnight window mimics a fast. He pulses it rather than taking it every day: on nights before he plans to lift weights he may skip it, and he notes it does not sit well in his stomach.
Mostly not, and the split is per item rather than per stack. Bryan Johnson also takes spermidine, which makes it the least contested line. Huberman reads the resveratrol evidence and concludes it does not extend lifespan. Attia files the NAD precursors below even his "fuzzy" tier, and came off metformin after about seven years on it. Mark Hyman backs quercetin warmly, but the 36% figure he cites is from mice given it with a chemo drug.
Educational synthesis of what these experts said on video, not medical advice.