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 sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps00:00:00 Dr. David Sinclair, Harvard Medical School  00:03:45 Sponsors: AG1, LMNT & Waking Up00:07:45 “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 Learn more about your ad choices. Visit megaphone.fm/adchoices