Exercise & Hormetic Stress

David Sinclair

Training

Exercise & Hormetic Stress

Sinclair's exercise and wellness practices built on hormesis: "What doesn't kill you makes you live longer."

Shared protocol · For reference, not advice

Interventions

Exercise

Running (high intensity)
Varies · weekly · 1-2x/week
Uses curved/assault treadmill for intense cardio
Details & sources
Sources1
Weight Training
Varies · weekly · 2-3x/week
Resistance training for muscle preservation
Details & sources
Sources1
Boxing
Varies · weekly · Regular
Cardio and stress relief
Details & sources
Sources1

Other steps

Sauna
Varies · weekly · Regular
Hormetic stress — activates survival pathways, boosts NAD+
Details & sources
Sources1
Meditation
Varies · weekly · Regular
Stress reduction and mental clarity
Details & sources
Sources2

Explore related topics

exercisesaunacold-exposurehormesis

Sources

Original accounts behind this protocol. Numbers match the references in each intervention.

01Joe Rogan #1349 Running (high intensity) · Weight Training · Boxing · Sauna
02NOVOS longevity routine Meditation

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v1Current versionFebruary 18, 2026