In this Huberman Lab Essentials episode, my guest is Dr. David Sinclair, PhD, a professor of genetics at Harvard Medical School and a leading expert on the biology of aging.

We discuss the cellular and molecular mechanisms of aging—and how specific behaviors, such as fasting, regular exercise and NAD⁺-boosting compounds like NMN, can activate the body's natural longevity pathways. This discussion highlights how lifestyle choices profoundly influence the aging process and may even slow or reverse key aspects of biological aging.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

David: https://davidprotein.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

(0:00) David Sinclair

(0:20) Longevity, Anti-Aging, Aging as a Disease

(2:27) Causes of Aging; Epigenome & Genes

(4:53) CD & Scratches Analogy, DNA, Silencing & Expressing Genes

(6:44) Physical Appearance & Aging

(7:36) Sponsor: David

(8:54) Childhood Development & Aging, Horvath Clock, Accelerate Aging

(11:30) Rates of Puberty & Aging, Growth Hormone

(12:37) Body Size & Longevity; Epigenetics

(13:07) Fasting, Calorie Restriction & Longevity, Sirtuins, Insulin & Glucose

(16:31) Tool: Skip a Meal

(17:07) Longer Fasts & Autophagy, “Deep Cleanse”

(18:07) Sponsor: AGZ by AG1

(19:36) Fasting, Fluids, Electrolytes

(20:16) Sirtuins, Glucose, mTOR & Fasting; Leucine, Tool: Pulsing Behaviors

(24:24) Breaking a Fast, Tools: Do Your Best; Transitions

(27:00) Sirtuins, NAD, NMN Supplementation

(29:04) Sponsor: Eight Sleep

(31:10) Iron & Senescent Cells; Personalize Medicine

(32:40) Tool: Blood Markers, CRP

(34:50) Tool: Aerobic & Resistance Exercise

(35:55) Estrogen, Fasting & Fertility; Aging & Rejuvenation

(38:20) Acknowledgements

Disclaimer & Disclosures

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