The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Huberman Lab
In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022.
In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: athleticgreens.com/huberman
LMNT: drinklmnt.com/hubermanlab
Waking Up: wakingup.com/huberman
Momentous: livemomentous.com/huberman
00:00:00 Dr. David Sinclair, Harvard Medical School
00:03:45 Sponsors: AG1, LMNT & Waking Up
00:10:23 What Causes Aging? The Epigenome
00:15:53 Cosmetic Aging
00:17:15 Development Never Stops, Horvath Clock
00:20:12 Puberty Rate as a Determinant of Aging Rate
00:23:00 Fasting, Hunger & Food Choices
00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy
00:34:50 Caffeine, Electrolytes
00:35:56 Blood Glucose & the Sirtuins; mTOR
00:37:55 Amino Acids: Leucine, “Pulsing”
00:44:35 Metformin, Berberine
00:50:29 Resveratrol, Wine
00:53:20 What Breaks a Fast?
00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing
01:09:10 Are Artificial Sweeteners Bad for Us?
01:12:04 Iron Load & Aging
01:15:05 Blood Work Analysis
01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary
01:26:02 Amino Acids, Plants, Antioxidants
01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen
01:40:35 Neuroplasticity & Neural Repair
01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”
01:48:07 Obesity & How It Accelerates Aging, GnRH
01:52:10 Methylation, Methylene Blue, Cigarettes
01:56:17 X-Rays
01:59:00 Public Science Education, Personal Health
02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com
02:08:13 Zero-Cost Support & Resources, Sponsors, Supplements, Instagram
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022. </p><p>In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.</p><p>Read the full show notes for this episode at <a href="https://www.hubermanlab.com/episode/dr-david-sinclair-the-biology-of-slowing-and-reversing-aging">hubermanlab.com</a>.</p><h2>Thank you to our sponsors</h2><p>AG1: <a href="https://athleticgreens.com/huberman">https://athleticgreens.com/huberman</a></p><p>LMNT: <a href="https://go.hubermanlab.com/lmnt-back-catalog">https://drinklmnt.com/hubermanlab</a></p><p>Waking Up: <a href="https://wakingup.com/huberman">https://wakingup.com/huberman</a></p><p>Momentous: <a href="https://livemomentous.com/huberman">https://livemomentous.com/huberman</a></p><h2>Timestamps</h2><p>00:00:00 Dr. David Sinclair, Harvard Medical School </p><p>00:03:45 Sponsors: AG1, LMNT & Waking Up</p><p>00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging </p><p>00:10:23 What Causes Aging? The Epigenome </p><p>00:15:53 Cosmetic Aging </p><p>00:17:15 Development Never Stops, Horvath Clock </p><p>00:20:12 Puberty Rate as a Determinant of Aging Rate </p><p>00:23:00 Fasting, Hunger & Food Choices </p><p>00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy </p><p>00:34:50 Caffeine, Electrolytes </p><p>00:35:56 Blood Glucose & the Sirtuins; mTOR </p><p>00:37:55 Amino Acids: Leucine, “Pulsing” </p><p>00:44:35 Metformin, Berberine </p><p>00:50:29 Resveratrol, Wine </p><p>00:53:20 What Breaks a Fast? </p><p>00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing </p><p>01:09:10 Are Artificial Sweeteners Bad for Us? </p><p>01:12:04 Iron Load & Aging </p><p>01:15:05 Blood Work Analysis </p><p>01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary </p><p>01:26:02 Amino Acids, Plants, Antioxidants </p><p>01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen </p><p>01:40:35 Neuroplasticity & Neural Repair </p><p>01:46:19 Ice Baths, Cold Showers, “Metabolic Winter” </p><p>01:48:07 Obesity & How It Accelerates Aging, GnRH </p><p>01:52:10 Methylation, Methylene Blue, Cigarettes </p><p>01:56:17 X-Rays </p><p>01:59:00 Public Science Education, Personal Health </p><p>02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com </p><p>02:08:13 Zero-Cost Support & Resources, Sponsors, Supplements, Instagram </p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
Chapters (1/30)
Show Notes
In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022.
In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: athleticgreens.com/huberman
LMNT: drinklmnt.com/hubermanlab
Waking Up: wakingup.com/huberman
Momentous: livemomentous.com/huberman
00:00:00 Dr. David Sinclair, Harvard Medical School
00:03:45 Sponsors: AG1, LMNT & Waking Up
00:10:23 What Causes Aging? The Epigenome
00:15:53 Cosmetic Aging
00:17:15 Development Never Stops, Horvath Clock
00:20:12 Puberty Rate as a Determinant of Aging Rate
00:23:00 Fasting, Hunger & Food Choices
00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy
00:34:50 Caffeine, Electrolytes
00:35:56 Blood Glucose & the Sirtuins; mTOR
00:37:55 Amino Acids: Leucine, “Pulsing”
00:44:35 Metformin, Berberine
00:50:29 Resveratrol, Wine
00:53:20 What Breaks a Fast?
00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing
01:09:10 Are Artificial Sweeteners Bad for Us?
01:12:04 Iron Load & Aging
01:15:05 Blood Work Analysis
01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary
01:26:02 Amino Acids, Plants, Antioxidants
01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen
01:40:35 Neuroplasticity & Neural Repair
01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”
01:48:07 Obesity & How It Accelerates Aging, GnRH
01:52:10 Methylation, Methylene Blue, Cigarettes
01:56:17 X-Rays
01:59:00 Public Science Education, Personal Health
02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com
02:08:13 Zero-Cost Support & Resources, Sponsors, Supplements, Instagram
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022. </p><p>In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.</p><p>Read the full show notes for this episode at <a href="https://www.hubermanlab.com/episode/dr-david-sinclair-the-biology-of-slowing-and-reversing-aging">hubermanlab.com</a>.</p><h2>Thank you to our sponsors</h2><p>AG1: <a href="https://athleticgreens.com/huberman">https://athleticgreens.com/huberman</a></p><p>LMNT: <a href="https://go.hubermanlab.com/lmnt-back-catalog">https://drinklmnt.com/hubermanlab</a></p><p>Waking Up: <a href="https://wakingup.com/huberman">https://wakingup.com/huberman</a></p><p>Momentous: <a href="https://livemomentous.com/huberman">https://livemomentous.com/huberman</a></p><h2>Timestamps</h2><p>00:00:00 Dr. David Sinclair, Harvard Medical School </p><p>00:03:45 Sponsors: AG1, LMNT & Waking Up</p><p>00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging </p><p>00:10:23 What Causes Aging? The Epigenome </p><p>00:15:53 Cosmetic Aging </p><p>00:17:15 Development Never Stops, Horvath Clock </p><p>00:20:12 Puberty Rate as a Determinant of Aging Rate </p><p>00:23:00 Fasting, Hunger & Food Choices </p><p>00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy </p><p>00:34:50 Caffeine, Electrolytes </p><p>00:35:56 Blood Glucose & the Sirtuins; mTOR </p><p>00:37:55 Amino Acids: Leucine, “Pulsing” </p><p>00:44:35 Metformin, Berberine </p><p>00:50:29 Resveratrol, Wine </p><p>00:53:20 What Breaks a Fast? </p><p>00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing </p><p>01:09:10 Are Artificial Sweeteners Bad for Us? </p><p>01:12:04 Iron Load & Aging </p><p>01:15:05 Blood Work Analysis </p><p>01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary </p><p>01:26:02 Amino Acids, Plants, Antioxidants </p><p>01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen </p><p>01:40:35 Neuroplasticity & Neural Repair </p><p>01:46:19 Ice Baths, Cold Showers, “Metabolic Winter” </p><p>01:48:07 Obesity & How It Accelerates Aging, GnRH </p><p>01:52:10 Methylation, Methylene Blue, Cigarettes </p><p>01:56:17 X-Rays </p><p>01:59:00 Public Science Education, Personal Health </p><p>02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com </p><p>02:08:13 Zero-Cost Support & Resources, Sponsors, Supplements, Instagram </p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>