The routine · 5 steps · 1 min read

David Sinclair’s daily routine

From his own interviews. He’s candid that his day doesn’t always match his ideal, and we note that where he does.

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The day ring

No ring for this one: David describes the order of steps, not clock times, and we don’t guess.

At a glance

5 steps

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The day, step by step

Morning

Day

Weekapprox.
Training
Weights three times a week, walk or run
Home weights in his bedroom.
Why: He calls getting moving his “biggest challenge right now.”
¹
What they use
Adjustable dumbbellsFor home sessions.
Free or cheap: bodyweight exercises or resistance bands.
See it in What they use
After exerciseapprox.
Recovery
Exercise, then sauna, then ice bath
He says to mix things up so the body doesn’t adapt.
²

Evening

Eveningapprox.
Nutrition
Late lunch or large dinner
Why: His eating window idea: one main meal late in the day.
¹

His sleep is often shorter than he’d like, by his own account. We don’t list his supplements.

One routine a week ✦

Every Sunday. New people as soon as they’re added. Free.

Busy-person version

When	Step	Source
Morning	Skip breakfast Nutrition	¹
Morning	Oral care first Recovery	¹
Week	Weights three times a week, walk or run Training	¹
After exercise	Exercise, then sauna, then ice bath Recovery	²
Evening	Late lunch or large dinner Nutrition	¹