Dr. David Sinclair: The Biology of Slowing & Reversing Aging

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.

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Timestamps

00:00:00 Dr. David Sinclair, Harvard Medical School  

00:03:45 Sponsors: AG1, LMNT & Waking Up

00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging  

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  

Disclaimer & Disclosures