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. 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