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

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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

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