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Summary of Transcript:
The video is an introduction to the Huberman Lab Podcast, where the host, Andrew Huberman, interviews Dr. David Sinclair, a professor of genetics at Harvard Medical School. Sinclair focuses on the biology of aging and discovering intervention points where we can slow or reverse the aging process through behavioral, nutritional, and prescription drug interventions. He views aging not as a natural consequence, but a disease that can be halted. Together, Huberman and Sinclair discuss the mechanisms of aging at the cellular and molecular levels, and practical tools that can be applied in everyday life. They also delve into new aspects of aging that have not been previously discussed in any other podcasts or in Sinclair’s New York Times bestseller, “Lifespan: Why We Age And Why We Don’t Have To.” The video also highlights three sponsors of the podcast and offers promo codes for discounted orders.
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Summary of Description:
In this episode, Dr. David Sinclair, a tenured professor of Genetics at Harvard Medical School and expert researcher in the field of longevity, discusses the cellular and molecular mechanisms of aging and how to slow or reverse the aging process. He talks about fasting, supplementation with resveratrol, NAD, metformin, and NMN, as well as the use of caffeine, exercise, cold exposure, and autophagy. Dr. Sinclair notes the importance of monitoring key blood markers to determine your biological age and discusses the future of longevity research and technology. The episode includes actionable protocols and detailed information about the biology of aging.
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How to Slow or Reverse the Aging Process: Insights from Dr. David Sinclair
We all age, but what exactly causes aging? And more importantly, what can we do to slow or even reverse the aging process? In this episode of the Huberman Lab Podcast, host Dr. Andrew Huberman speaks with Dr. David Sinclair, a tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. They discuss the cellular and molecular mechanisms of aging and specific actions we can take to offset it.
Aging as a Disease vs. Longevity & Anti-Aging
There is a distinction between seeing aging as a disease as opposed to pursuing longevity and anti-aging strategies. Dr. Sinclair notes that aging is the root cause of many diseases, so if we can effectively target the mechanisms of aging, we can prevent the onset of various diseases.
What Causes Aging? Epigenome, Puberty Rate, & Cosmetic Aging
Dr. Sinclair points out that the epigenome is a key factor in how we age. Environmental factors such as diet, stress, and pollution can all impact our epigenome and thereby affect the way that our genes express themselves. Additionally, the rate at which we age can be influenced by factors such as puberty rate and even production line speed of our cells. Cosmetic aging is also a concern, but only a fraction of what happens to the skin is due to cosmetic aging, the majority is driven by underlying mechanisms.
Fasting, Hunger, & Food Choices
Fasting is one intervention that has been shown to extend lifespan in various organisms. Dr. Sinclair recommends intermittent fasting with a focus on high-quality proteins and a broad array of vegetables. He recommends fasting with long periods of rest, especially time restricted eating and fasting on a weekly basis. Additionally, mindful eating, avoiding snacking, and avoiding high glucose foods can help suppress age-related pathways.
Supplementation with Resveratrol, NAD, Metformin, and NMN
Supplementation with various compounds can help to offset the mechanisms of aging. Dr. Sinclair specifically mentions resveratrol, NMN, and NAD as beneficial supplements that have been shown to improve a variety of metrics associated with aging. Metformin and berberine are drugs that have been used to treat type II diabetes and are now being studied for their potential effects on aging.
Blood Work Analysis
There are various physiological markers that can be measured to determine your biological versus chronological age. C-reactive protein, cholesterol, and amino acids are just a few of the markers that can be measured to assess your current health status. Dr. Sinclair recommends regular blood work analysis to see changes and updates in one’s overall health.
Neuroplasticity & Neural Repair
As we age, our brains change too. However, these changes can be countered with action. Dr. Sinclair advises getting enough sleep, avoiding excess alcohol, and maintaining a healthy diet and physical activity level to help maintain brain health.
Ice Baths, Cold Showers, & “Metabolic Winter”
Cold exposure is another intervention that has been studied for its potential to extend lifespan. The idea here is to expose yourself to colder temperatures as this stimulates specific pathways that promote longevity. It’s important to start slow and adjust to the temperature as sending your body into shock can be dangerous.
Obesity, Smoking, & X-Rays
Obesity, smoking, and repeated x-ray exposure have all been linked to an increased rate of aging. Dr. Sinclair recommends avoiding smoking and limiting excess weight gain. On the x-ray front, he recommends talking to your doctor about alternatives to help minimize your exposure to radiation.
Public Science Education & Personal Health
Dr. Sinclair is passionate about educating the public on the latest research in longevity science. He encourages taking responsibility for your own health and making intentional choices to help offset the aging process. Overall, he emphasizes that the key to offsetting aging is individual progression and consensus around optimal methods for longevity.
To learn more about Dr. Sinclair’s findings and protocols, listen to the Lifespan Podcast or check out his book, Lifespan: Why We Age & Why We Don’t Have To.
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See Original Source
Source 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.
#HubermanLab #DavidSinclair #Longevity
Thank you to our sponsors:
ROKA – https://www.roka.com/huberman
InsideTracker – https://www.insidetracker.com/huberman
Magic Spoon – https://www.magicspoon.com/huberman
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/3mAZQjF
Aging Test Waitlist: https://www.tallyhealth.com
Harvard Lab Website: https://sinclair.hms.harvard.edu
Our Patreon page:
https://www.patreon.com/andrewhuberman
Supplements from Thorne:
http://www.thorne.com/u/huberman
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.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
Audio Engineering: Joel Hatstat at High Jump Media
