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

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 process. We cover fasting and supplementation with resveratrol, NAD, metformin and NMN. We also explore the use of caffeine, exercise, cold exposure and why excessive iron load is harmful. Further topics include food choices for offsetting aging and promoting autophagy (clearance of dead cells) and the key blood markers everyone should monitor to determine biological versus chronological age. We look ahead to the future of longevity research and technology. This episode includes extensive 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 an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Dr. David Sinclair Links: Lifespan Podcast: https://lifespanpodcast.com Twitter: https://twitter.com/davidasinclair Instagram: https://www.instagram.com/davidsinclairphd/ YouTube: https://www.youtube.com/davidsinclairpodcast Lifespan (book): https://amzn.to/47MLimC Aging Test Waitlist: https://www.tallyhealth.com Harvard Lab Website: https://sinclair.hms.harvard.edu Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network 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 02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com 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.

Andrew HubermanhostDavid Sinclairguest

Dec 27, 20212h 10mWatch on YouTube ↗

EPISODE INFO

Released: December 27, 2021
Duration: 2h 10m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE 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 process. We cover fasting and supplementation with resveratrol, NAD, metformin and NMN. We also explore the use of caffeine, exercise, cold exposure and why excessive iron load is harmful. Further topics include food choices for offsetting aging and promoting autophagy (clearance of dead cells) and the key blood markers everyone should monitor to determine biological versus chronological age. We look ahead to the future of longevity research and technology. This episode includes extensive 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 an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Dr. David Sinclair Links: Lifespan Podcast: https://lifespanpodcast.com Twitter: https://twitter.com/davidasinclair Instagram: https://www.instagram.com/davidsinclairphd/ YouTube: https://www.youtube.com/davidsinclairpodcast Lifespan (book): https://amzn.to/47MLimC Aging Test Waitlist: https://www.tallyhealth.com Harvard Lab Website: https://sinclair.hms.harvard.edu Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network 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 02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com 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.

SPEAKERS

Andrew Huberman
host
David Sinclair
guest

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman and David Sinclair, The Biology of Slowing & Reversing Aging | Dr. David Sinclair explores harvard Geneticist Reveals How To Slow, Halt, And Reverse Aging Andrew Huberman interviews Harvard geneticist Dr. David Sinclair about the modern science of aging, why he classifies aging as a disease, and how it can be slowed or even reversed. Sinclair explains the central role of the epigenome—cellular information that controls gene expression—in driving aging, and describes how damage to that system accumulates like scratches on a CD. They detail how behaviors such as intermittent fasting, exercise, and cold exposure, plus compounds like resveratrol, NMN, and metformin, can activate longevity pathways (sirtuins, mTOR, NAD) and improve biological age. The conversation also covers practical protocols, measurement tools (blood work, epigenetic clocks), emerging gene therapies to reverse cellular age, and Sinclair’s broader vision for personalized, preventative longevity medicine.

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