Episode
Dr. David Sinclair: The Biology of Slowing & Reversing Aging
2:10:32
Published: Mon Dec 27 2021
Description
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 Thesis: https://takethesis.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, Thesis, Momentous (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
Chapters
Dr. David Sinclair talks about the revolutionary idea that aging is a disease that can be slowed or halted through behavioral and nutritional interventions, as well as supplementation and prescription drug interventions, and how studying the biology of aging at the cellular and molecular levels has led to intervention points to slow or reverse the effects of aging.
00:00 - 08:25 (08:25)
Summary
Dr. David Sinclair talks about the revolutionary idea that aging is a disease that can be slowed or halted through behavioral and nutritional interventions, as well as supplementation and prescription drug interventions, and how studying the biology of aging at the cellular and molecular levels has led to intervention points to slow or reverse the effects of aging.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
David Sinclair from Harvard Medical School discusses the concept of aging as a disease and how, in essence, aging is a loss of information.
08:25 - 16:42 (08:16)
Summary
David Sinclair from Harvard Medical School discusses the concept of aging as a disease and how, in essence, aging is a loss of information.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
Scientist David Sinclair discusses how fasting can lead to longevity and better health, revealing the mechanism that links elevated blood sugar and insulin levels to aging.
16:42 - 29:59 (13:17)
Summary
Scientist David Sinclair discusses how fasting can lead to longevity and better health, revealing the mechanism that links elevated blood sugar and insulin levels to aging.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
Fasting has been shown to trigger pro-COVID longevity and anti-aging mechanisms, and keeping blood sugar low for a certain period of time can help to do this.
30:00 - 37:19 (07:19)
Summary
Fasting has been shown to trigger pro-COVID longevity and anti-aging mechanisms, and keeping blood sugar low for a certain period of time can help to do this. There are different types of fasting that people can try depending on their lifestyle, and some researchers have discovered that certain forms of fasting can even lead to a deep cleanse called the chaperone-mediated autophagy that removes deep proteins.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
This podcast shares information about how Resveratrol and Leucine can have a great effect on vitality, insulin sensitivity, energy, cell repairing, and more.
37:19 - 45:11 (07:52)
Summary
This podcast shares information about how Resveratrol and Leucine can have a great effect on vitality, insulin sensitivity, energy, cell repairing, and more. These two pathways - resveratrol and mTOR are the most important for longevity.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
The host and their guest discuss the effects of metformin, a drug given to type 2 diabetics to regulate blood sugar levels, and berberine, a natural supplement, on the body's energy levels and ability to build muscle.
45:11 - 50:44 (05:32)
Summary
The host and their guest discuss the effects of metformin, a drug given to type 2 diabetics to regulate blood sugar levels, and berberine, a natural supplement, on the body's energy levels and ability to build muscle. They caution against completely stopping the use of metformin and suggest skipping the daily dosage if planning to exercise.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
Learn about the difficulties of quitting smoking cold turkey and how to use small steps and tactics to fight cravings.
50:44 - 1:00:05 (09:21)
Summary
Learn about the difficulties of quitting smoking cold turkey and how to use small steps and tactics to fight cravings. Also, discover a protocol for taking resveratrol, grapeseed extract, and the benefits of intermittent fasting.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
The podcast discusses some tips for buying the NMN supplement, including looking for a well-established company with high quality control and GMP certification, checking for white, crystalline content, and ensuring that it tastes like burnt popcorn.
1:00:05 - 1:07:10 (07:05)
Summary
The podcast discusses some tips for buying the NMN supplement, including looking for a well-established company with high quality control and GMP certification, checking for white, crystalline content, and ensuring that it tastes like burnt popcorn.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
Excess iron in the body can increase the number of senescent cells, which cause inflammation and can also cause cancer.
1:07:11 - 1:14:27 (07:16)
Summary
Excess iron in the body can increase the number of senescent cells, which cause inflammation and can also cause cancer. While iron needs vary from person to person, studies show that it's important to maintain a balanced iron intake to avoid health issues.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
Joe Rogan and Dr. Peter Attia discuss the need for personalized medicine that takes into account individuals' unique long-term health data instead of just working towards the average human.
1:14:27 - 1:21:11 (06:43)
Summary
Joe Rogan and Dr. Peter Attia discuss the need for personalized medicine that takes into account individuals' unique long-term health data instead of just working towards the average human. This includes educating people on the importance of regular blood work and advocating for personalized medical treatments to achieve optimal health for each person.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
The belief that dietary cholesterol negatively impacts blood cholesterol levels has been debunked by recent studies, which found that there is almost no correlation between the two.
1:21:11 - 1:30:30 (09:19)
Summary
The belief that dietary cholesterol negatively impacts blood cholesterol levels has been debunked by recent studies, which found that there is almost no correlation between the two. Serum cholesterol and high CRP levels are better indicators of potential heart disease.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
Dr. David Sinclair emphasizes the significance of measuring hormone levels and naturally increasing and maintaining them to slow the aging process.
1:30:30 - 1:37:20 (06:50)
Summary
Dr. David Sinclair emphasizes the significance of measuring hormone levels and naturally increasing and maintaining them to slow the aging process. He also discusses the benefits of aerobic exercise in raising NAD levels in mice and rats.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
Researchers have discovered that transcription factors can reverse aging in neurons, offsetting degeneration of retinal cells and potentially reversing the age of cells in the entire body.
1:37:20 - 1:49:21 (12:00)
Summary
Researchers have discovered that transcription factors can reverse aging in neurons, offsetting degeneration of retinal cells and potentially reversing the age of cells in the entire body. Additionally, the body has shown remarkable regenerative powers through sirtuins, which delay infertility in animals and have the potential for rejuvenation.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
Dr. David Sinclair talks about the relationship between fat and aging, and how killing off senescent cells (cells that are functionally alive but do not divide and accumulate with age) can reduce toxicity of fat.
1:49:21 - 1:54:52 (05:31)
Summary
Dr. David Sinclair talks about the relationship between fat and aging, and how killing off senescent cells (cells that are functionally alive but do not divide and accumulate with age) can reduce toxicity of fat. Additionally, he discusses how activating genes such as SIRT1 and SIRT2 and inhibiting inflammation in the hypothalamus through controlling hormones like GNRH can lead to extending the lifespan.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
Scientist Sinclair expressed concerns about the dangers of x-rays due to his understanding of biology and physics, which led him to avoid dental technology.
1:54:52 - 1:59:37 (04:44)
Summary
Scientist Sinclair expressed concerns about the dangers of x-rays due to his understanding of biology and physics, which led him to avoid dental technology. Devices measuring our bodies and health will likely replace annual doctor visits in the future.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
In this podcast, the speakers discuss public openness about health practices and accessing informed sources of information.
1:59:37 - 2:08:51 (09:14)
Summary
In this podcast, the speakers discuss public openness about health practices and accessing informed sources of information. They mention a new email/website that provides access to health and aging information for individuals.
EpisodeDr. David Sinclair: The Biology of Slowing & Reversing Aging
PodcastHuberman Lab
In this snippet from the Huberman Lab Series podcast, the host mentions their partnership with Momentous Supplements and the availability of supplements and protocols on their website, as well as soliciting feedback and guest suggestions.
2:08:51 - 2:10:19 (01:27)
Summary
In this snippet from the Huberman Lab Series podcast, the host mentions their partnership with Momentous Supplements and the availability of supplements and protocols on their website, as well as soliciting feedback and guest suggestions. The snippet also features an advertisement for Momentous Supplements' single ingredient products of high quality and international shipping options.