Lifespan With Dr. David Sinclair Podcast – Transcripts
Free podcast transcripts of the Lifespan with Dr. David Sinclair Podcast
About
Lifespan with Dr. David Sinclair is a new podcast from world renowned aging research doctor, David Sinclair, Ph.D. Dr. Sinclair is a professor of genetics and co-director of Harvard Medical School’s Center for Biology of Aging Research. Topics discussed include the science behind why we age and interventions for slowing and even reversing aging.
This podcast 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.
https://podscript.ai/podcasts/lifespan-with-dr-david-sinclair-podcast/
For the full show notes, including the peer-reviewed studies, visit the Lifespanpodcast website.
To stay up to date with David’s work to democratize biological age testing and insights, visit tallyhealth.com.
Links
Thank you to our sponsors:
Our Patreon page: https://www.patreon.com/davidsinclair
Lifespan book: https://amzn.to/3sUqurT
Episodes
Episode 1 – The Science Behind Why We Age
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.
Episode 2 – What to Eat & When to Eat for Longevity
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.
Episode 3 – Exercise, Heat, Cold & Other Stressors for Longevity
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.
Episode 4 – NMN, NR, Resveratrol, Metformin & Other Longevity Molecules
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.
Episode 5 – Medical Interventions (TRT, HGH, Stem Cells, Peptides, etc.) For Longevity
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.
Episode 6 – The Science of Looking Younger, Longer
In Episode 6 of the Lifespanpodcast, 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.
Episode 7 – The Science of Keeping the Brain Healthy
In this episode of the Lifespanpodcast, 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.
Episode 8 – Bio-tracking, Age Reversal & Other Advanced Health Technologies
In the final episode of this season, Dr. David Sinclair and Matthew LaPlante focus on current and near-future technologies relevant to health and aging. In addition to discussing the utility of wearable sensors and biological age measurements, they highlight innovative research aimed at reversing biological age. The societal effects of therapies that successfully extend healthspan and/or lifespan are also considered.
Episode 1 – Links
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
Episode 2 – Links
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
Episode 3 – Links
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
