Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Andrew Huberman
Oct 30, 2025
Mindsip insights from this episode:
Avoid growth hormone for long-term health benefits
Taking growth hormone for short-term benefits like muscle gain is like 'burning your candle at both ends' and is ultimately detrimental to long-term health.
Understand aging as loss of epigenetic information
Aging is primarily a loss of epigenetic information, similar to a scratched CD that can no longer play the right genes in the right cells at the right time.
Recognize rapid aging during childhood growth phases
The biological clock accelerates dramatically during the first few years of life, meaning periods of rapid growth like childhood are also periods of accelerated aging.
Boost NAD levels with NMN for enhanced longevity
Taking the NAD precursor NMN for about two weeks has been shown to double NAD levels in the blood, providing more fuel for protective sirtuin longevity genes.
Monitor hs-CRP levels to predict longevity and inflammation
High-sensitivity C-reactive protein (hs-CRP) is a key predictor of longevity and can indicate dangerous inflammation even when your blood sugar is normal.
Pulse health interventions for cellular growth and resilience
Instead of maintaining a constant state, you should 'pulse' interventions like fasting, eating, and supplementation to give cells periods of both adversity and growth.
Activate deep cleanse with three-day fasts
Fasting for three days activates a 'deep cleanse' process called chaperone-mediated autophagy, which gets rid of old proteins more effectively than shorter fasts.
Balance leucine intake to support long-term health
While leucine helps build muscle by activating mTOR, constant activation is pro-aging, suggesting a trade-off between short-term muscle growth and long-term health.
Maintain slightly low iron levels to promote longevity
New research indicates that excess iron can increase inflammatory senescent 'zombie' cells, suggesting that slightly low iron levels might be beneficial for longevity.
Restore female fertility with NMN supplementation
In mouse studies, giving the supplement NMN to old, infertile females restored their fertility, suggesting the female reproductive system can be rejuvenated.
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