本期节目邀请哈佛医学院遗传学教授David Sinclair博士，深入探讨了衰老的细胞和分子机制，以及如何减缓甚至逆转衰老过程。节目中讨论了禁食、补充白藜芦醇、NAD、二甲双胍和NMN等方法，以及咖啡因、运动和冷暴露的作用。同时，还强调了食物选择对延缓衰老和促进细胞自噬的重要性。此外，节目还介绍了监测生物年龄的关键血液指标，并展望了未来抗衰老研究和技术的发展。本期节目提供了丰富的科学知识和具体可操作的方案，帮助大家更好地了解衰老生物学并采取措施延缓衰老。

🧬衰老的根本原因：衰老不仅仅是自然过程，更是一种疾病。表观基因组的改变是导致衰老的主要原因，而不仅仅是基因突变。通过了解表观基因组的变化，我们可以找到延缓衰老的新途径。

🍽️延缓衰老的策略：禁食和选择合适的食物是延缓衰老的关键。禁食可以促进细胞自噬，清除体内衰老细胞。选择富含抗氧化剂和氨基酸的食物，有助于保护细胞免受损伤。同时，要控制血糖水平，避免高糖饮食。

💊补充剂的作用：白藜芦醇、NAD、NMN等补充剂在延缓衰老方面有潜在作用。这些补充剂可以激活Sirtuins蛋白，参与细胞修复和代谢调节。然而，补充剂的使用应在专业人士指导下进行，并注意剂量和时间。

🌡️生活方式干预：运动、冷暴露等生活方式干预对延缓衰老有积极影响。运动可以提高身体代谢，增强心肺功能；冷暴露可以激活代谢，并可能促进脂肪燃烧。这些干预措施应根据个人情况进行调整。

🩸生物年龄监测：通过监测关键血液指标，如C-反应蛋白、胆固醇等，可以了解自己的生物年龄，并及时调整生活方式和干预措施。定期体检和血液分析是了解身体状况的重要手段。

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.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

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Timestamps

00:00:00 Dr. David Sinclair, Harvard Medical School  

00:03:45 Sponsors: AG1, LMNT & Waking Up

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  

Disclaimer & Disclosures