Longy. Sinclair Attia protocol

 Here’s a clean Day-Week Table combining David Sinclair’s 2026 Longevity Protocol (daily stack + fasting) and the weekly cycling items mentioned. I kept it practical so you can actually follow it.

David Sinclair 2026 Longevity Protocol — Weekly Table

Daily (Every Day – Morning unless noted)

• NMN — 1g
• Resveratrol — 1g (with olive oil/yogurt/fat)
• Metformin or Berberine — 1g (skip before workouts)
• Nattokinase — 10,000 FU
• Spermidine — standard dose
• Vitamin D3 + K2 — daily
• Glycine — ~5g
• Niacin — ~500 mg
• Low-dose aspirin — most days (if appropriate)
• Coffee/tea allowed
• Intermittent fasting — 14–16 hrs daily

Weekly Supplement Schedule

(Only things that vary by day)

Day	Morning	Notes
Monday	Full Daily Stack	Normal fasting window
Tuesday	Full Daily Stack	Normal fasting window
Wednesday	Full Daily Stack	Normal fasting window
Thursday	Full Daily Stack	Normal fasting window
Friday	Full Daily Stack	Normal fasting window
Saturday	Full Daily Stack	Optional longer fast day
Sunday	Full Daily Stack	Monthly extended fast (1×/month start here)

Monthly Fasting Cycle

Week	Protocol
Week 1	3-Day Fast (Sun–Tue)
Week 2	Normal 16hr fasting
Week 3	Normal 16hr fasting
Week 4	Normal 16hr fasting

Daily Lifestyle Timing (Sinclair style)

Morning

• Supplements stack
• Coffee / tea
• Skip breakfast (fast continues)

Midday

• First meal (plant-based)
• Dark leafy greens / broccolini
• Olive oil

Evening

• Light plant-based dinner
• No alcohol
• Stop eating 3 hours before bed

Weekly Lifestyle Table

Habit	Frequency
Intermittent fasting	Daily
3-day fast	1× per month
Plant-based diet	Daily
Alcohol	Rare (few times/year)
Meditation	Daily
Air filtration / clean environment	Daily
Wearables tracking	Daily
Diagnostic testing	Periodic

Simple Version (Printable)

Day	Stack	Fasting	Notes
Mon	Full	16 hr	—
Tue	Full	16 hr	—
Wed	Full	16 hr	—
Thu	Full	16 hr	—
Fri	Full	16 hr	—
Sat	Full	16 hr	Optional longer fast
Sun	Full	16 hr	Start 3-day fast monthly

If you’d like, I can also:

•  Turn this into daily timetable (hour-by-hour)
•  Make budget version (only essential supplements)
•  Make India-available stack
•  Add Peter Attia style workout schedule 

A

Here’s your David Sinclair protocol + Peter Attia–style weekly workout schedule combined into one simple weekly plan.

Peter Attia focuses on 4 pillars:

• Zone 2 cardio (mitochondria)
• VO₂ max (longevity predictor)
• Strength training (muscle = survival)
• Stability / mobility (injury prevention)

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Weekly Longevity + Workout Table

Day	Workout	Fasting	Supplements
Monday	Strength Training (Upper Body) + 10 min Zone 2	16 hr	Full Sinclair stack
Tuesday	Zone 2 Cardio (45 min)	16 hr	Full stack
Wednesday	Strength Training (Lower Body) + Stability	16 hr	Full stack
Thursday	Zone 2 Cardio (45 min)	16 hr	Full stack
Friday	Strength Training (Full Body) + VO₂ Max	16 hr	Full stack
Saturday	Long Zone 2 (60–90 min walk/cycle)	16 hr	Full stack
Sunday	Recovery + Mobility + Optional Fast	16 hr / start 3-day fast monthly	Full stack

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What Each Workout Looks Like

Strength Training (3x/week)

Focus: muscle mass = longevity

Upper Body (Monday)

• Pushups / Bench press — 3 sets
• Pull-ups / Lat pulldown — 3 sets
• Shoulder press — 3 sets
• Rows — 3 sets
• Biceps + triceps — 2 sets each

Lower Body (Wednesday)

• Squats — 3 sets
• Deadlift (light/moderate) — 3 sets
• Lunges — 3 sets
• Calf raises — 3 sets
• Core (plank) — 3 sets

Full Body (Friday)

• Squat — 3 sets
• Bench — 3 sets
• Row — 3 sets
• Shoulder press — 3 sets
• Farmer carry — 2 sets

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Zone 2 Cardio (Attia’s Most Important)

Heart rate: can talk but slightly breathy

Examples:

• Brisk walking
• Cycling
• Incline treadmill
• Rowing
• Swimming

Goal:

• 45 min × 3 days
• 60–90 min × 1 day

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VO₂ Max (Friday)

Longevity secret weapon

Choose one:

• 4 min hard / 4 min easy × 4
• Hill sprints × 6
• Bike sprints × 8
• Rowing intervals

Total: 12–20 minutes

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Weekly Structure (Visual)

Mon — Lift
Tue — Zone 2
Wed — Lift
Thu — Zone 2
Fri — Lift + VO₂ max
Sat — Long Zone 2
Sun — Recovery / Fast

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Daily Ideal Timeline

Morning

• Fasted Zone 2 OR lifting
• Then supplements
• Coffee

Midday

• First meal (protein + plants)

Evening

• Walk 10 min after dinner
• Stop eating 3 hrs before sleep

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Minimum Effective Version (Busy Days)

If short on time:

• Mon — Lift 30 min
• Wed — Lift 30 min
• Fri — Lift + VO2 20 min
• Sat — Walk 60 min

This still hits longevity targets.

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Want me to also add:

•  fat loss version
•  muscle gain version
•  home workout version
•  beginner version
•  gym machine-only version