All protocols

Do not take certain supplements continuously; instead use every-other-day dosing or periodic breaks to give the body rest.

Sinclair fasts during the day and then breaks the fast with a nutritious dinner.

Sinclair says he drinks a glass of red wine a day if he gets the chance, but warns that more than one glass adds calories and can contribute to fatty liver.

Take 1,000 mg/day of pure resveratrol in the morning with fat to improve absorption, such as mixing it into a couple teaspoons of olive oil until dissolved. Use light gray or white resveratrol rather than brown material, which may be degraded or contaminated and can cause diarrhea.

Sinclair previously used a couple spoonfuls of Greek yogurt to dissolve resveratrol, but later switched to olive oil because oleic acid may activate sirtuin defenses. He considers a spoonful of yogurt or olive oil acceptable even during a fasting window for quality of life and supplement delivery.

When using olive oil as his supplement vehicle, Sinclair adds a little vinegar and sometimes a basil leaf if available.

Sinclair says he will drink Diet Coke on occasion and considers it far less harmful than sugary soda.

Sinclair notes that anti-inflammatory drugs can lower CRP.

PCSK9 inhibitors are a newer cholesterol-lowering option to discuss with a doctor. They are injections given every two weeks that block LDL release from the liver.

Sinclair says foods once avoided for cholesterol, such as eggs and butter, need not be banned for that reason because dietary cholesterol appears to have little impact on blood cholesterol.

Sinclair does not take a multivitamin because he wants to avoid excess iron and unnecessary antioxidants.

Sinclair tries to eat plants that have undergone some biological stress because they may contain more xenohormetic molecules. He uses bright coloration as a cue and suggests organic or fresh local produce because the plants may be less perfect and richer in these compounds.

Sinclair says quercetin activates sirtuins and may help kill senescent cells. He groups it with compounds that should be taken with something fatty for absorption and may add it to his olive oil-resveratrol mixture.

Sinclair says antioxidants are not harmful unless taken in megadoses; he specifically warns against overdoing vitamin C and vitamin E.

Sinclair says pomegranate juice is full of beneficial compounds, including xenohormetic molecules.

At-home stool-based colon cancer screening test; Sinclair describes it as an easier option, costing roughly a hundred dollars, where you mail in a sample for analysis.

Measure biological age to assess whether interventions are working.

Simple mouth-swab test to estimate biological age.

Chest-mounted FDA-approved monitor worn continuously; tracks body temperature, movement, heart rate variability, sleep, and voice-related signals, measuring continuously at very high frequency.

Opt out of airport scanners that use radiation and choose alternative screening such as the metal detector.

Recommended for frequent U.S. travelers as a way to avoid scanner-heavy airport lines.

Sinclair prefers going through the airport metal detector instead of the scanner.

Try to minimize dental X-rays because radiation exposure is cumulative.

Use a cup of coffee as the setting for an early in-person meeting when assessing a potential partner.

Do not rely on the withdrawal method to avoid unwanted pregnancy; it was described as a poor contraceptive choice.

Move the eyes from side to side with eyes open; described as reducing activation of the amygdala/threat reflex circuitry and lowering sympathetic arousal.

Share meals with trusted people as a form of social connection that may reduce tachykinin signaling and support fear/trauma recovery.

Maintain regular, trusting social connection while working through fear or trauma, such as conversing, sharing a meal, or appropriate physical touch. This can be beneficial whether in therapy or working alone and may reduce tachykinin-related amplification of fear and trauma.

Assess whether internal sensations are reasonable given external circumstances; he presents this as a biological component people can assess for themselves when considering fear/trauma.

Very brief daily deliberate stress exposure, potentially for 2 weeks, is presented as a promising protocol for recalibrating stress/fear systems. He emphasizes self-directed entry into the stressed state and cautions that longer bouts like 15 minutes/day may worsen trauma/fear. Methods can include deliberate cold exposure such as a cold shower, ice bath, or cold water immersion.