Huberman Lab

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

Dec 27, 2021

In this engaging discussion, Dr. David Sinclair, a tenured Professor of Genetics at Harvard and a leading expert in longevity, reveals groundbreaking insights into aging. He explores how fasting, specific supplements like NMN and metformin, and lifestyle choices can potentially reverse aging. Sinclair emphasizes the importance of monitoring key blood markers to distinguish biological from chronological age. He also discusses the hidden dangers of excess iron and how novel research may provide future breakthroughs in longevity and health optimization.

02:07:56

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David Sinclair

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Quick takeaways

Fasting activates longevity genes and triggers autophagy, leading to a slow down in the aging process.

Supplementation with resveratrol and berberine can have potential anti-aging benefits.

Pulsing, alternating periods of nourishment and rest, can optimize the effects of exercise, supplements, and meals.

Longevity practices require individual experimentation and customization to find the optimal balance.

Sirtuins, crucial proteins for maintaining the body, can be activated through exercise, fasting, and the consumption of resveratrol and NAD precursors like NMN.

Deep dives

Fasting and its Impact on Longevity

Fasting, specifically by skipping a meal a day, has been found to activate longevity genes and slow down the aging process. This is because fasting leads to low blood sugar and insulin levels, which in turn activate sirtuin genes. It also triggers the autophagy system, which helps clear out old and misfolded proteins in the body. To incorporate fasting into your routine, you can skip breakfast or dinner, depending on your preference. Fasting for longer periods, like 48 or 72 hours, can further extend the benefits of longevity. It is suggested to drink fluids like water, tea, or coffee during fasting periods to maintain hydration. It is important to listen to your body and adjust the fasting protocol to suit your individual needs and preferences.

Stat: Turn on longevity genes

01:30

Are You a Dissolving it in the Ogre?

00:58

Less Is More: The Power of Intervals

01:11

The Epigeno, the Loss of Information in the Body

01:34

Intro

4min

Boosting Health with Supplements

5min

Understanding Aging: Disease vs. Longevity

15min

Fasting, Longevity, and Dietary Choices

21min

Metformin and Beyond: Enhancing Health and Longevity

9min

Fasting, Aging, and Supplementation

18min

The Hidden Impact of Iron on Aging and Personalized Health

4min

The Power of Health Tracking

4min

Monitoring Key Health Markers for Longevity

2min

10.

Unraveling Cholesterol and Aging Science

25min

11.

Exploring Health Interventions and Aging

10min

12.

Navigating X-Ray Exposure Concerns

6min

13.

Democratizing Health: Biological Age and Public Engagement

8min

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: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

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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Huberman Lab

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

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Fasting and its Impact on Longevity

The Power of Resveratrol and Berberine

Pulsing and Timing for Optimal Results

Individual Variations and Personal Optimization

Effects of Exercise and Fasting on Sirtuins

The Role of NAD in Aging and Health

The Benefits of Anamen as an NAD Precursor

Harnessing the Power of Stressed Plants

Reevaluating the Role of Antioxidants

Stat: Turn on longevity genes

Are You a Dissolving it in the Ogre?

Less Is More: The Power of Intervals

The Epigeno, the Loss of Information in the Body

Thank you to our sponsors

Timestamps

Remember Everything You Learn from Podcasts