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.   Thank you to our sponsors: ROKA - https://www.roka.com - code "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.doctorsinclair.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    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com