Lifespan with Dr. David Sinclair

In this episode of the Lifespan podcast, Dr. David Sinclair and co-host Matthew LaPlante dissect the topic of brain aging. They explore evidence suggesting that the brain ages more slowly than other parts of the body and highlight how cognitive function is impacted by aging. Different interventions aimed at preserving brain health are also discussed, including a plant-based diet, exercise, metformin, NAD boosters, and sufficient sleep.

Thank you to our sponsors:

Our Patreon page: https://www.patreon.com/davidsinclair 

Lifespan book: https://amzn.to/3sUqurT

Dr. David Sinclair Social:

Matthew LaPlante's Social:

To stay up to date with David's work to democratize biological age testing and insights, visit tallyhealth.com.

Timestamps:

(00:00:00) Introducing Episode Seven: Aging of the Brain

(00:04:39) Thanking the Sponsors

(00:07:38) Ex-differentiation as a Driver of Aging

(00:09:22) The Brain Ages Slowly

(00:14:17) Cognitive Function and Plasticity

(00:17:44) Three Longevity Pathways: mTOR, AMPK, and Sirtuins

(00:23:26) Plant-based Diets and B-vitamins

(00:28:32) Homocysteine, Plaque, and Vasculature

(00:32:35) Fatty Acids

(00:35:48) Physical Activity

(00:39:14) Metformin

(00:46:02) NAD Boosters

(00:50:33) Increasing Blood Flor

(00:53:20) Sleep

(00:58:02) Overall Message: Keep your Brain Healthy

(00:58:50) Next Week’s Episode and the Future of Medicine

(01:01:21) Options for Subscription for Support

For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website.

Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

In Episode 6 of the Lifespan podcast, Dr. David Sinclair and co-host Matthew LaPlante discuss cosmetic aging and how to improve skin, nails, and hair. They talk about why superficial aging occurs and how external signs of aging are often a reflection of biological age. The latest science behind various beautifying therapies is highlighted, including newer interventions like low-level laser therapy and platelet-rich plasma injections.

Thank you to our sponsors:

Our Patreon page: https://www.patreon.com/davidsinclair 

Lifespan book: https://amzn.to/3sUqurT

Dr. David Sinclair Social:

Matthew LaPlante's Social:

To stay up to date with David's work to democratize biological age testing and insights, visit tallyhealth.com.

Timestamps:

(00:00:00) Launching Episode Six: Combating Cosmetic Aging & Improving Skin, Nails & Hair

(00:02:54) Estrogen, Progesterone, and Menopause

(00:09:51) Thanking the Sponsors

(00:12:57) The Pinch Test, Epidermal Thinning, and Foot Ulcers

(00:18:29) Skin and Biological Aging

(00:23:19) Cellular Senescence, Ultraviolet Light, and Skin Aging

(00:28:15) Collagen, Keratin, and Skin Health

(00:33:38) A Quick Aside about Nails

(00:34:45) Autophagy and Retinoids

(00:36:57) Resveratrol, NAD Boosters, and Hyaluronic Acid

(00:41:44) Botox, Skin Peels, and Microneedling

(00:43:28) No Duh Stuff: Sun Damage, Smoking, Alcohol, and Bad Food

(00:45:42) Hair Loss and Hair Graying

(00:49:45) Topical Treatments, Pills, and Dihydrotestosterone

(00:55:19) Frickin Laser Beams: Low-level Laser Therapy

(00:57:59) Platelet-rich Plasma (PRP) Injections

(01:00:11) Hair Aging, Stress, and Gray Hair Reversal

(01:06:11) Targeting Aging Upstream

(01:07:37) Today’s Takeaways

(01:09:25) Subscription and Support Options

For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website.

Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

In this week’s episode of the Lifespan podcast, Dr. David Sinclair and co-host Matthew LaPlante cover potential anti-aging interventions that are on the cutting edge. They share the latest research surrounding testosterone replacement therapy (TRT), human growth hormone (HGH), peptide supplementation, exosomes, stem cells, and cellular reprogramming. The idea of human rejuvenation and potential paths towards resetting the aging clock is also discussed.

Thank you to our sponsors:

Our Patreon page: https://www.patreon.com/davidsinclair 

Lifespan book: https://amzn.to/3sUqurT

Dr. David Sinclair Social:

To stay up to date with David's work to democratize biological age testing and insights, visit tallyhealth.com.

Matthew LaPlante's Social:

Timestamps:

(00:00:00) Kicking Off Episode Five: Interventions on the Cutting Edge

(00:02:39) Expressing Gratitude to the Sponsors

(00:05:28) Testosterone Replacement Therapy

(00:10:09) Human Growth Hormone

(00:13:56) Peptide Supplementation and Regenerative Signaling

(00:18:11) MOTS-c, Humanin, and Other Peptides

(00:25:05) Exosome Therapy

(00:31:56) A Primer on Stem Cells and Yamanaka Factors

(00:37:59) Stem Cell Aging and Cord Blood Banking

(00:41:42) The Therapeutic Potential of Stem Cells

(00:43:37) Cellular Reprogramming

(00:51:35) Resetting the Aging Clock

(00:56:50) The Future Looks Bright

(00:58:15) Next Week’s Episode: External Aging

(00:58:36) Subscription and Support Options

For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website.

Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

In this week’s episode, Dr. David Sinclair and co-host Matthew LaPlante zero in on drugs and supplements that have been reported to combat aspects of aging. They share the latest experimental and clinical data for NAD boosters, resveratrol, fisetin, quercetin, rapamycin, spermidine, metformin, and berberine. Given the abundance of data available, a special focus is placed on the NAD precursors nicotinamide riboside and nicotinamide mononucleotide. Known mechanisms, limitations, and/or side effects associated with these molecules are additionally highlighted.

Correction and clarification: At time point 1:07:37, Dr. Sinclair says he takes 1 gram of Spermidine, but the active ingredient in the capsules is 1-2 milligrams. We apologize for the confusion.

Thank you to our sponsors:

Our Patreon page: https://www.patreon.com/davidsinclair 

Lifespan book: https://amzn.to/3sUqurT

Dr. David Sinclair Social:

To stay up to date with David's work to democratize biological age testing and insights, visit tallyhealth.com.

Matthew LaPlante's Social:

Timestamps:

(00:00:00) Kicking Off Episode Four: Longevity Molecules

(00:02:15) Thanks the Sponsors

(00:04:46) An An Additional Boost Beyond Adversity Mimetics

(00:05:52) Drugs vs. Supplements and Highlight Points

(00:09:54) Longevity Molecules Target the Survival Circuit

(00:11:33) NAD Boosters

(00:13:32) Nicotinamide Riboside

(00:21:26) Nicotinamide Mononucleotide

(00:29:22) NAD Intravenous Drips

(00:32:45) Bioavailability of NAD Boosters

(00:33:40) NAD and Cancer

(00:35:33) Resveratrol

(00:42:26) Red Wine and the French Paradox

(0043:08) Fisetin and Quercetin

(00:47:09) Rapamycin and Rapalogs

(00:49:10) Spermidine

(00:51:27) Metformin

(01:00:27) Berberine

(01:02:43) Dr. Sinclair’s Protocol for Longevity Molecules

(01:08:51) Wrap-up and Next Week’s Episode: Interventions on the Cutting Edge

(01:09:52) Options for Subscription and Support

For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website.

Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

In Episode 3 of the Lifespan Podcast, Dr. David Sinclair and Matthew LaPlante dive deeply into the science of non-dietary interventions that mimic adversity and promote health. They begin by highlighting how different types of physical activity (i.e., low-intensity aerobic exercise, high-intensity aerobic exercise, and weight training) protect against age-related disease and enhance longevity. David and Matthew additionally highlight the latest evidence behind hyperbaric oxygen therapy, cold therapy, and heat therapy. As they discuss different adversity mimetics, they also explain how these interventions influence aging at the molecular and physiological levels.

Thank you to our sponsors:

Our Patreon page: 

Timestamps:

(00:00:00) Introducing Episode 3: Exercise Hot Cold

(00:01:01) A Pernicisous Element Called Iron

(00:02:46) A Quick Primer on Free Radicals

(00:05:42) Review of Dietary Takeaways

(00:07:01) Sponsors

(00:09:32 Biological Adversity & the Survival Circuit

(00:13:24) Survival Sensors (i.e., mTOR, AMPK, and Sirtuins) & Communicators (e.g., Insulin)

(00:17:25) Get Off Your Butt

(00:19:40) Exercise Protects against Disease & Mortality

(00:21:17) Daily Step Count and Walking After Eating

(00:22:33) Exercise Activates AMPK and Creates More Mitochondria

(00:24:03) Vigorous Exercise, Hypoxia, the Electron Transport Chain

(00:28:19) Exercise Increases Glucose Sensitivity and Stimulates Blood Vessel Formation

(00:32:13) The Epigenome and Biological Age are Impacted by Exercise

(00:36:43) How to Measure your Biological Age

(00:37:31) Exercise Recommendations

(00:39:28) Wearables and Individualized Health Tracking

(00:43:14) The Importance of Weight Training

(00:46:08) Physical Activity & Senescent Cells

(00:48:01) Wrap-up & Takeaways

(00:49:47) Hyperbaric Oxygen Therapy

(00:57:24) Cold Therapy

(01:03:50) Applying Heat

(01:07:04) Adversity Mimetics Produce Endorphins

(01:08:07) A Basic Protocol for Mimicking Adversity

(01:10:04) Next Week: Molecules & Supplements

(01:10:45) Subscription & Support

For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website.

Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

In this episode, Dr. David Sinclair and co-host Matthew LaPlante discuss how frequently we should eat, what food we should avoid, and what food we should pursue. They discuss the science behind how a "low energy state," which can be induced by a period of fasting, combats aging and promotes health. They also walk through research that points to the benefits of a mostly plant-based diet for slowing aging and offer key insights into when to eat and what to eat to maximize longevity.

Thank you to our sponsors:

Our Patreon page: https://www.patreon.com/davidsinclair 

Lifespan book: https://amzn.to/3sUqurT

Dr. David Sinclair Social:

To stay up to date with David's work to democratize biological age testing and insights, visit tallyhealth.com.

Matthew LaPlante's Social:

Timestamps:

(0:00:00) Introducing Ep. 2: What to Eat and When to Eat for Longevity

(0:01:10) Sponsors

(0:04:36) A Starting Place for Longevity: Eat Less Often

(0:08:04) Caloric Restriction is an Evolutionarily Conserved Anti-Aging Strategy

(0:09:52) Dietary Longevity Strategies are Accessible (and Save Money)

(0:11:39) A Low Energy State Triggers a Genetic Pathway Involving Sirtuin Activation

(0:13:10) NAD+ is Elevated by a Low Energy State

(0:15:23) Fasting, mTOR, and AMPK

(0:17:37) Data in Humans vs. Model Organisms

(0:21:24) Evidence that Fasting is a Pro-longevity Intervention in Humans

(0:24:00) Evidence that Fasting can Attenuate Human Disease

(0:25:11) Different Fasting Regimens

(0:29:42) Focus on Time-restricted Feeding (≥ 16 Hours of Fasting)

(0:33:26) Continuous Glucose Monitors

(0:34:24) Genetics Influence How an Intervention Affects Aging

(0:36:51) A Trick for Fasting: Filling your Body with Fluids

(0:38:44) Intermittent Fasting with Adequate Nutrition (IFAN)

(0:40:00) Things to Avoid: Excess Sugar and Protein

(0:45:16) Branched Amino Acids, Red Meat, and mTOR

(0:47:53) Plant-Based Diets Protect Against Aging

(0:51:44) The Okinawa Diet and Blue Zones

(0:54:16) Xenohormesis

(0:58:16) Main Takeaways

(1:04:12) Obesity, Eating Habits, and Aging

(1:05:54) Metabolic Winter Hypothesis

(1:06:44) Preview for Ep. 3: Beneficial Stress

(1:07:23) Subscription and Support

For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website.

Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

In this episode, Dr. David Sinclair and co-host Matthew LaPlante discuss why we age. In doing so, they discuss organisms that have extreme longevity, the genes that control aging (mTOR, AMPK, Sirtuins), the role of sirtuin proteins as epigenetic regulators of aging, the process of "ex-differentiation" in which cells begin to lose their identity, and how all of this makes up the "Information Theory of Aging", and the difference between "biological age" and "chronological age" and how we can measure biological age through DNA methylation clocks.

Thank you to our sponsors:

Our Patreon page: https://www.patreon.com/davidsinclair 

Lifespan book: https://amzn.to/3sUqurT

Dr. David Sinclair Social:

To stay up to date with David's work to democratize biological age testing and insights, visit tallyhealth.com.

Matthew LaPlante's Social:

Timestamps:

(00:00:00) Introduction

(00:03:14) Goal of the Lifespan Podcast

(00:07:11) Acknowledgement of Sponsors

(00:10:45) Aging is a Controllable Process that can be Slowed & Reversed

(00:16:42) Organisms with Extreme Longevity

(00:21:47) Genes that Regulate Aging: mTOR, AMPK, Sirtuins

(00:21:55) mTOR & Rapamycin

(00:24:33) AMP-activated protein kinase (AMPK) & Metformin

(00:30:57) Sirtuin Proteins as Epigenetic Regulators of Aging

(00:35:33) Ex-Differentiation

(00:43:30) Measuring Aging - Biological Age vs. Chronological Age

(00:49:30) "No Law That Says We Have To Age"

(00:50:33) Episode Summary & Key Takeaways - Why Do We Age?

(00:54:00) Information Theory of Aging

(00:57:59) Aging is a Medical Condition

(01:01:00) Aging Myths - Telomeres & Antioxidants

(01:01:55) Options for Subscription and Support

For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website.

Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

Welcome to Lifespan with Dr. David Sinclair.

Dr. David Sinclair is a professor of genetics and co-director of Harvard Medical School's Paul F. Glenn Center for Biology of Aging Research.

Season 1 will be 8 episodes in total and will launch on Wednesday, January 5, 2022. New episodes will be released every Wednesday morning of both January and February 2022.

This podcast can also be found on YouTube: https://www.youtube.com/davidsinclairpodcast

My goal in creating this podcast is to discuss the science behind why we age and to share the newest research on what we can do to slow, stop and even reverse aging. In doing so, I hope to help explain the science in an easy-to-understand manner and I hope to help all our listeners in their journey to be healthier at any stage of life.

Upcoming episodes will cover: why aging is a disease, the impact of dietary choices, fasting and exercise on aging, how various supplements and prescription drugs can protect against aging, why cosmetic aging occurs and how to combat it, the benefits and advancements of biotracking, and the future of age reversal.

Please subscribe, share with friends, leave a comment or review, and most of all, thank you for coming with us on this journey into the mechanisms of aging and exploration of the tools for living longer, healthier lives!