本期节目邀请了哈佛医学院遗传学教授大卫·辛克莱尔博士，他是一位长寿领域的专家，也是《寿命：我们为什么衰老，以及我们为什么不必衰老》一书的作者，以及将于2022年1月5日推出的《寿命》播客的主持人。在这段采访中，我们探讨了衰老的细胞和分子机制，以及我们可以做些什么来减缓或逆转衰老过程。我们讨论了禁食和补充白藜芦醇、NAD、二甲双胍和NMN。我们还讨论了咖啡因、运动、冷暴露的使用以及为什么过量的铁负荷对我们有害。我们讨论了抵消衰老和促进自噬（清除死亡细胞）的食物选择。我们还讨论了每个人都应该监测的关键血液指标，以确定你的生物年龄与实际年龄之间的差异。我们还讨论了长寿研究和技术的未来。本期节目包括大量基础科学和具体的可操作方案，一直到细节，比如该做什么以及什么时候做。到最后，你将深入了解衰老的生物学以及如何抵消衰老。

👨‍🔬 **衰老的生物学机制：**辛克莱尔博士解释了衰老的细胞和分子机制，包括表观遗传学变化、端粒缩短和线粒体功能障碍。他强调了这些过程如何导致细胞和组织功能下降，最终导致衰老。

🏋️‍♀️ **延缓衰老的生活方式干预措施：**辛克莱尔博士讨论了各种生活方式干预措施，这些干预措施已被证明可以减缓衰老过程，包括禁食、运动、冷暴露和补充剂。他强调了这些干预措施如何影响与衰老相关的关键通路，例如自噬、线粒体生物发生和氧化应激。

🧪 **靶向补充剂：**辛克莱尔博士详细介绍了各种补充剂，这些补充剂可以靶向与衰老相关的特定途径，包括白藜芦醇、NAD、二甲双胍和NMN。他讨论了这些补充剂的机制，以及它们在动物模型中和人类研究中如何表现。

🩸 **监测你的生物年龄：**辛克莱尔博士强调了监测血液指标的重要性，这些指标可以提供有关你的生物年龄的信息，即你的身体实际老化程度。他讨论了与衰老相关的关键生物标志物，包括C反应蛋白、胆固醇和炎症标志物。

🔮 **长寿研究的未来：**辛克莱尔博士展望了长寿研究的未来，包括基因治疗、干细胞疗法和抗衰老药物的开发。他强调了这些进展如何有可能彻底改变我们对抗衰老和延长寿命的方式。

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

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Timestamps

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

(00:03:45) Sponsors: AG1, LMNT

(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

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