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

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. David Sinclair, Harvard Medical School
(00:03:45) Sponsors: AG1, LMNT
(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 
Title Card Photo Credit: Mike Blabac
Disclaimer

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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