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.

#HubermanLab #DavidSinclair #Longevity

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Timestamps:
00:00:00 Dr. David Sinclair, Harvard Medical School
00:03:30 ROKA, InsideTracker, Magic Spoon
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
02:08:13 Zero-Cost Support & Resources, Sponsors, Patreon, Supplements, Instagram

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Audio Engineering: Joel Hatstat at High Jump Media

[kcmaxwell]

My father is 97 years old. He is a WWII vet and has survived double pneumonia, sepsis and Covid in the last two years. And he rides his recumbent bicycle 30 minutes daily. His longevity, in my opinion, is directly related to his low caloric intake (and great caretaking). He’s eaten once or twice per day for his entire life. Super interesting science. Thank you.

[AboodCohen]

Welcome to the Future everyone, where golden information like this is free and available instantly.

[KipIngram]

Absolutely LOVE how Dr. Huberman handles this - he carefully brings out all the right things. Fantastic interview!

[akashprathod]

Two scientists that I follow all the time, now on one podcast. This is a Christmas gift.

[Livingwithadog]

Imagine how the internet has changed the world. You can now easily prolong your life for free because of technology and intelligent people like Andrew

[rarebird_]

Sorry, WHAT? I had to rewind that... did he just say he's 52?! This man does not look a day over 30! Since turning 40 six month ago, I've become much more mindful of my overall health, I've increased excercise, put more thought into my diet, my sleep habits and cut out alcohol (having reduced from drinking 2 nights a week, to 1 night, to once a fortnight, to once a month, to once a quarter). I'm naturally slim and have never eaten more than 2 meals a day, usually just 1. Dr Hubermans podcasts have had a real positive impact on my life, and this one didn't disappoint. Thank you gentlemen 🤍

[mss_tanja]

Dr. Huberman is really creating an amazing legacy of information. The only problem I have with him is that I get lost in those eyes and forget to listen.

[wasimkmob]

Dear Andrew,
I want to give you a huge shoutout and express my gratitude for all the awesome info you're putting out there hosting such great minds and the incredible work you're doing to make education accessible. On top of all the cool science stuff, your subtle sense of humor really adds to the experience. Watching your videos is a blast! Thanks a ton!

[vickihughes]

I am a practicing physician assistant and went into medicine because my family has always been on the wholistic/ natural path. We grew our own veggies, bought farm fresh eggs and grass fed local beef, had fruit trees and grape arbors. We ate fruits and veggies all day. We were physically active all day. My father is 93 and not on any meds. My mom is 89. They do not smoke and rarely drink alcohol. They have never had cancer, diabetes, dementia, heart disease. I have been telling patients for years that it is not rocket science and the best treatment I can give them is to eat only to live and keep moving. I could talk for hours about this! Our food production and lifestyles are killing us. It is that simple!! I would love to help get more of this information out there! And I would love to meet you both! Thank you and Keep up the great work!

[jaynanewbold]

In addition to the generosity and vast knowledge provided, can we all agree that this podcast is most enjoyable due to the fact that these two gentlemen utilize the art of conversation very well? No interrupting, grandstanding, one upmanship, talking over one another. A lost art, indeed. Well-directed by Dr .Huberman and cooperative responses by Dr. Sinclair. Riveting!! Thank you both!

[brandonbarnes]

Why I love Dr. Sinclair. He always answers so honestly. “We don’t know, but I’ll give you my best answer.” I appreciate you both for taking the time to educate us!

[SuzyQ]

I felt like I was sitting in on a lecture and I was engaged the whole time! Super informative and insightful! Thank you so much!

[katewenzell]

One thing I question is the exposure to cold. I was homeless for 6 years and it wrecked my health. I have to say right here that I don't do drugs, that was never my problem, because a lot of people on the streets self-medicate, but I never liked drugs, not even pot. The main contributing factors for my health deterioration were were chronic stress (bordering on PTSD), especially due to constant police and societal harassment, and poor diet, due to being poor, eating old, cold and cheap foods. However, one other thing started really messing my hormones up, and that was living through winters and snow without heating. I lived in my van, so I would get under the feather comforter and sleeping bag at night and shiver for about an hour until my own body heat would heat up the space. I was able to get warm during the days at a cafe or library, but there was no refuge at night from the cold. The last couple winters, my body started having trouble self-regulating its heat. I would be so cold, and then I would suddenly overheat and be sweating. I have gone into early menopause in my early 40's. I am totally traumatized by the cold now. I feel like Scarlet O'Hara in "Gone With the Wind, " except I would say, "As God is my witness, I will never go cold again!" Dr. Sinclair saying he wears a T-shirt in winter gives me shivers. So I respect deprivation of our ancestors (and the current indigent) as something that can be absolutely damaging. The homeless have a much lower lifespan than the rest of society. Controlled deprivation is still privileged deprivation. That being said, we do live in a society of sickening over-abundance. And I do notice that wealthier people often seem less happy than the homeless, where the smallest thing is appreciated. I watched your video on dopamine, and it finally made sense to me why that is. Now that I am housed, I am able to rest and heal and have some peace, but I'm also in a slump. Being alive in this world is a difficult balance between security and thrill.

[rubyblu]

I knew it was only a matter of time until Dr David Sinclair made his way onto your show. Thank you Andrew!

[carolfairfieldmua]

Currently watching this. Only recently discovered Dr David Sincalir and Huberman this morning. An absolute pleasure to listen to these 2 gentlemen. I'm defo going down this rabbit hole lol

[hobbyfarmer]

When I first listened to this podcast, it was about one year ago. Since then, I had listened to many other similar podcasts. I learned so much from all of them. This time listening to this one, I understood the subject so much better.

[TheInterwebzMan]

I’m 35 now and starting to see and feel it. I swear I was 22 just yesterday. Time flies!

[xxlegitfailxx]

Was on the borderline of checking myself into drug treatment this month until i started reading Why We Sleep by Matthew Walker, watched a few of the podcasts in this series followed by a responsible psychedelic experience...can't explain how grateful I am for resources like yours, Dr Wakers, Dr Sinclairs etc. People don't talk enough about how diet, exercise and proper rest enable making the right decisions in other areas of your life so much easier.
Normally i shitpost and troll in the comments but with 100% of my sincere-ness thank you.

[alisontomsett]

Angina completely gone since taking reservatrol and NMN. Also doing intermittent fasting. Amazing info thank you. Life changing literally.

[germandaria]

The best what I like about how Andrew is handling an interview is that he really does not interrupt. In this case its even more important than saying things.