2023-04-13 - Talk Dr. David Sinclair - Majlis Lecture Series - Why We Age and Why We Don't Have To

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    This lecture explores the science of ageing and the latest research that considers ageing to be a medical condition that can be treated, allowing people to live longer, healthier lives. Delivered by: Dr. David Sinclair, Professor at Harvard Medical School.


    Transcript

    Longevity

    0:04 [Music]
    0:09 over the last century we've seen phenomenal breakthroughs that have resulted in the extension in our
    0:16 lifespan and yet we've not really been able to conquer the one condition that
    0:22 causes our bodies to break down age so life expectancy has dramatically
    0:27 increased and when we speak about longevity we speak about health spans
    0:38 foreign
    1:09 foreign
    1:18 [Music]
    1:29 foreign
    1:36 [Music]
    1:56 [Music]
    2:10 [Music] foreign
    2:18 by focusing our health care campus in the direction of longevity the UAE
    2:25 is going to set an example of not just how to have longer healthier lives but
    2:33 these longer healthier lives are going to contribute positively to the economy you're going to raise the GDP they're
    2:39 going to raise demand and they will reduce the burdened on the healthcare infrastructure in the country
    2:45 [Music]
    2:51 that is
    3:00 [Music]
    3:08 so I think it's time for a new goal for
    3:14 Humanity adding Years to Life and life two years
    3:20 [Music]

    Introduction

    3:31 [Music]
    3:50 foreign epigenetics
    4:03 is
    4:16 lifespan why we age and why we don't have to El profesor David Sinclair
    4:23 foreign
    4:42 we may be about to witness a significant and unpredictable biological transformation that surpasses
    4:48 anything Humanity has ever experienced in the past the UAE has been making significant
    4:54 strides in the field of biological advancements in recent years positioning itself as a hub for Innovation and
    5:02 Discovery life sciences not only in the region but beyond it brings me great pride that one of the
    5:10 key drivers of this progress has been the launch of the emirati Genome Project which aims to map the genetic makeup of
    5:17 the emirati population and use that information to improve the healthcare outcomes
    5:23 which brings us here today to discuss the biological challenges against the humanity in the future
    5:30 so please allow me to introduce my guest tonight A renowned biologist specializing in the research of Aging
    5:37 professor in the department of genetics and co-director of the Paul of Glenn
    5:42 Center for biology of Aging research at Harvard Medical School he has been named
    5:47 by Times magazine as one of the hundred most influential people in the world and
    5:53 top 50 most influential people in healthcare author of the book lifespan why we age and why we don't have to
    5:59 which has been sold over a million copies around the world Professor David Sinclair welcome
    6:06 professor thank you Muhammad

    The Future of Medicine

    6:13 your highnesses your excellencies distinguished guests ladies and gentlemen
    6:19 it is a great honor to be here today to talk about
    6:24 a great advancement that has happened
    6:30 in the labs around the world including my own lab and I appreciate the chance to tell you
    6:37 about my latest discoveries here today and the implications that they have
    6:43 for the future of the UAE and the entire planet
    6:48 and I want to commend the UAE for being a Center for Learning
    6:55 the advancement of Technology and a role model for other nations around the globe
    7:03 so I stand here today after starting a research lab in Boston at Harvard
    7:09 University in Boston about 30 years ago
    7:14 I'm now 85 years old not true but I am turning 54 soon
    7:23 and like most of us if we just look at today's medicine
    7:29 someone my age has much fewer days ahead than behind them
    7:35 and these days ahead do not look very bright for someone in their 50s and certainly for someone in their 60s
    7:42 70s and 80s today we live in a world where reaching
    7:47 the age of 80 or 90 and certainly a hundred
    7:53 is an example of disability and suffering and disease
    7:59 I'm here to tell you that I have no doubt based on what I have seen in my lab
    8:06 and in companies now emerging around the planet that soon
    8:12 certainly within the next decade that we will start to see changes in
    8:19 what we can achieve in our life times so that a 70 year old will no longer
    8:26 have to worry about heart disease and cancer and dementia
    8:32 an 80 year old can look forward to beginning a new life and instead of worrying about the Legacy
    8:39 can think about raising the great grandkids and contributing to society
    8:44 and then even somebody in their 90s can look forward to many decades ahead
    8:50 that future is a certainty
    8:56 and the longer I live and the more research that I see and the results that are coming out from not just my group of
    9:02 20 scientists at Harvard but around the world including here in the UAE
    9:09 tells us that this change in medicine
    9:14 is coming it's really no longer an if it's really a question of when
    9:21 and the faster we go the faster we go in terms of development of Technology
    9:28 we were visiting g42 and the emirati Genome Project folks today and yesterday
    9:37 and what I know is that through the development of genomic technology which
    9:44 the UAE is a very advanced in I would say probably the leading country in the world in genetics
    9:51 but also advancements in artificial intelligence and the ability to read the structures
    9:58 of the cell in atomic detail that these combined Technologies
    10:04 will advance medicine so fast that none of us in this room can imagine
    10:11 what life will be like in the near future

    Backup Copy of Youth

    10:17 I'm also here to tell you that there's been a really remarkable discovery uh
    10:23 made by one of my students actually one Cheng Lu
    10:28 he's now 30 years old and when he was about 27
    10:34 he made what I think is one of the most remarkable discoveries
    10:39 of a lifetime what he discovered as I'll tell you today
    10:46 is that there is a backup copy of Youth in every cell in our bodies
    10:56 what does this mean for us it means that if you see somebody who's old and frail and sick
    11:03 you should not think of them as old you should look at them as though they have a corrupted software that needs to
    11:11 be reinstalled and in my lab we are learning now how to do that
    11:19 in rodents in mice we do this we are now learning to do this in non-human primates monkeys
    11:28 and the next step in the next two years if all goes well we will treat our first
    11:34 patient for age reversal and cure an incurable disease in this
    11:39 case it will be blindness these are things that we didn't even
    11:45 imagine could be possible just five years ago
    11:52 so in my book if you have read it you will know that I liken this time in
    11:58 medicine to similar to the birth of human flight and the reason I say that is
    12:06 that once the Wright brothers took off the world was never going to be the same
    12:12 again and this discovery that our bodies contain a backup copy of Youth
    12:19 is the same type of Discovery the world can never be the same again now that we
    12:24 know that you can reboot restart the body and restore its function
    12:31 so what happened after the Wright brothers this was uh
    12:38 about 120 years ago and after they made this discovery it
    12:45 only took 65 years before
    12:51 Humanity made it to the Moon only 65 years from off the ground to the
    12:56 Moon what's remarkable about that is that 65

    The Revolution in Biology

    13:03 years is a long time in today's technology we are moving so quickly in biology
    13:09 that even five years ago is ancient history what used to take two billion dollars
    13:17 and years of work to sequence one person's DNA my students can do this for two hundred
    13:24 dollars in a few days on a machine not the size of a building but the size of a
    13:30 chocolate small bar of chocolate and it's only getting more impressive
    13:37 so going to the Moon I don't think that's anywhere nearer as
    13:42 close to an advancement as what we're going to see in the revolution in biology the 21st century is the century
    13:49 where we learn to control ourselves
    13:55 now for most of human history we have thought of Aging as something different from diseases
    14:03 I believe that this is the wrong way to look at aging we now know that aging
    14:11 is up to 90 percent the cause of diseases that
    14:17 cause most of the suffering and deaths every day across the world 150
    14:23 000 people die every day from the aging process now we've classified the products of
    14:31 Aging we give them different names if your brain gets old we call it dementia if
    14:37 you're arteries get old we call it heart disease if you're pancreas and your muscles get old we
    14:44 call that diabetes high blood sugar but these are all manifestations of the
    14:50 same process the aging process it happens the same way we believe in every cell in the body
    14:58 so don't look at diseases like separate things to treat with separate medicines
    15:03 the way to look at it is that we can develop medicines that can be given to a patient
    15:09 to revive their memory but it will also revive their entire body and that
    15:15 diseases that are incurable today like Alzheimer's disease I believe will soon be curable in my lab it's very easy
    15:23 to cure Alzheimer's in animals all we do is we make the brain young again
    15:31 so I think this is a better way to look at it is that diseases are part of aging and that we should study aging like a
    15:38 disease in fact I've argued across the planet and in my book that it would be helpful
    15:45 if we declare aging a medical condition that doctors should treat
    15:52 because if we wait till the end stages when we're sick it's often too late
    15:58 we should be treated early for this condition that we will all get if we live long enough
    16:07 so what causes aging I'll tell you what we've discovered in my lab we believe
    16:12 that we've uncovered a major cause of Aging which includes the shortening of telomeres and other issues that go wrong
    16:19 in the body it's a breakthrough in the sense that it's a different way of thinking about
    16:24 why we get old now the original concept that's been around for at least 100 years is that
    16:31 the body just gets worn out and accumulates garbage or trash and there's not much
    16:38 you can do about it aging is just one way but what we've discovered in part by
    16:44 studying twins so this is a man in Sweden and his identical twin looks like this
    16:52 his identical twin not just looks younger but is literally younger
    16:58 than the identical twin so what this means
    17:03 is that people with the same DNA can have different ages
    17:10 what's going on this doesn't make a lot of sense right we think that DNA is our
    17:15 destiny and this controls our age but we're missing a key component and
    17:21 that's what I want to tell you about today
    17:26 so if there's one thing that you remember today it's that aging is a disease
    17:33 and that my lab is working on a cure for that disease now does this mean we're going to be
    17:39 immortal no not yet but I can say that the idea of
    17:44 getting old and sick when you're 80 or 90 will soon be history

    Why We Get Old

    17:54 so let me tell you why I think we get old
    18:00 aging is simply a loss of information it's not just damage or junk accumulating
    18:10 it's as though the software of the body gets corrupted and if I'm right you can restore youth
    18:17 in an old person so before I tell you about the biology
    18:23 let me give you a similar example uh for the young people in the audience
    18:29 these things were called compact discs we used to put music on them it was
    18:35 great we could store about 20 songs I like this analogy because the music
    18:41 that's on the compact disc is digital information it's very good at preserving information
    18:48 similar to The genome the DNA in our bodies is digital it's not zeros and ones but it's a t c g in chemical form
    18:56 written a billion times end to end
    19:01 what I'm saying aging really is it's not a loss of the digital information
    19:07 it's the inability inability to read that information
    19:12 similar to scratches on a compact disc so you cannot read the music
    19:18 but you can polish the CD you can get rid of the scratches and when we do that
    19:24 we should be able to reverse aging because the cells can now read the information in the DNA again
    19:31 so this is some biology you might remember some of it from
    19:36 school the DNA molecule that has the digital code is the blue
    19:42 chemical in this drawing and that's the genome this is what the Genome Project
    19:48 here is reading millions of times per day that is the code that you get from your
    19:55 parents but as I showed you that's not all there is to Health in fact 80 to 90
    20:02 percent of your future health is not in your DNA it's this other form of information that
    20:09 is controlled by how you live your life by what you eat how you sleep whether you exercise do you drink do you smoke
    20:17 are you relaxed do you meditate do you fast these things impact the other type
    20:23 of information the epigenome and the epigenome
    20:30 is a new type of science that's exploding in biology
    20:35 and we're getting better now at reading this epigenome just like we could read The genome
    20:41 and what the epigenome is are the structures that tell the cell
    20:46 which Gene to read so in the brain a nerve cell will read a different set of
    20:52 genes to make a nerve cell and in the liver the liver cell will read a different set of genes that's
    20:59 what the epigenome is and that set of instructions is laid down when we're
    21:05 still in our mothers and when then we're born a mixture of thousands of different types of cells all with the same DNA but
    21:13 different epigenomes and different music that they play and what I'm saying to you

    How to Read the Epigenome

    21:20 our Discovery is that the music is still there
    21:27 but the cell over time plays the wrong notes because the epigenomic information
    21:33 is corrupted and we just recently published
    21:39 why we think the epigenomic information gets corrupted what causes the scratches
    21:48 the other thing I want you to know before I tell you that result is that we can read the epigenome in various ways
    21:55 the easiest way to read the epigenome is you can look at chemicals that are on the DNA that accumulate as we get older
    22:01 and we can use that as a clock and this is an example or at least a
    22:07 representation of how these clocks work so I could take each of your cells I
    22:13 could take a cheek swab or a blood sample take it back to my lab and in
    22:18 just a couple of days I could tell you if you're biologically older or younger than your chronological age
    22:27 and some people age faster and some people age slower even if they have the same DNA
    22:33 and again how you live your life impacts the rate of that aging process and you
    22:39 can age slower or faster depending on your decisions in life
    22:45 what's also known is if your biological age is older you will probably die earlier
    22:52 and vice versa and I believe in the future your doctor will not just measure your DNA but will
    23:00 also measure your epigenome to understand how fast your aging and then give your medicine
    23:07 to slow down and even reverse that process this was a this is an example of the

    The Journey in Cell

    23:15 results that we just published this year in the journey in the journal cell one of the Premier scientific journals
    23:23 in the world it was a 13-year study with 64 scientists involved
    23:29 and we asked a very simple question if you scratch the CD what happens
    23:37 now of course we didn't scratch a CD we corrupted the epigenome
    23:42 of an animal in this case a mouse and if we're right the mouse should get old
    23:49 and as you can see in this picture that's exactly what happened we corrupted the software of an animal
    23:57 and it became old and you might say well that's not much use
    24:02 and it's true it's not much use except that we can speed up experiments on Aging here
    24:08 but then we did something even more interesting we found a way to reboot the system and
    24:16 reverse that process with the idea that there's a backup copy of the software
    24:24 now this is my most complex slide and it's important because
    24:30 it's going to introduce two topics to you now what you see in this diagram is that
    24:35 fasting has an impact on the body in part because it raises the levels of
    24:44 a particular molecule in the body called NAD NAD is found in every cell we need it
    24:50 for life if we don't have NAD we would be dead in about 30 seconds
    24:56 that's what cyanide does it blocks that and NAD levels control
    25:03 the activity of a protective protein in the body that I co-discovered
    25:09 now about 25 years ago called cert1 or so T1 which is shown in that green star
    25:16 and 31 is a one of seven enzymes that protects the body against diseases
    25:23 and people who have naturally high levels of 31 or high levels of this NAD molecule
    25:30 tend to be healthier for longer and what we think cert 1 does
    25:36 in large part is that it protects the software of the body it maintains
    25:42 the Beautiful music of the cells and it slows down the scratches
    25:47 so first of all I'll tell you about how to raise NAD
    25:53 and what happens in animals and in humans and I'll also later talk about
    26:00 the age reversal process
    26:05 so one way to raise NAD levels is to take ingest swallow
    26:11 or inject a precursor to NAD and there are a few of them the one that I'm showing you is
    26:18 called nicotinamide mononucleotide also known as nmn
    26:25 do not confuse any men with M MS that will not make you live longer I
    26:32 promise so anime is now a global phenomenon
    26:38 based on our discovery that raising the levels of NAD extends the lifespan of
    26:43 many species but the question has been if you raise NAD levels up in a human what happens
    26:51 and I can now tell you the results of those experiments that were done at Harvard this molecule can be taken safely just
    26:58 as a supplement we're also developing similar molecules as drugs to treat diseases like diabetes
    27:05 and Alzheimer's this was a study let me see if I can
    27:11 make him move you see this this was uh this is an example of the subject in
    27:17 the study where we looked at the effects of NAD supplementation on older people
    27:22 and if we were right people should get fitter and healthier
    27:29 stronger better memory and we're starting to see that now in clinical studies there are now at least
    27:35 three studies that have shown that when you take nmn you have lower cholesterol
    27:42 lower blood pressure you're stronger and fitter you can walk faster if you're older
    27:50 and there are at least a dozen clinical trials around the world looking at other aspects such as kidney function and even
    27:57 protection from covert and I'm aware of a study here in the UAE as well that I'm
    28:02 very excited about so that's one example of activating the
    28:08 body's defenses against aging

    Reboot the System

    28:13 the super exciting result that we published first of all in 2020 and we
    28:20 were on the cover of nature magazine with that Discovery is how to reboot the
    28:25 system and what we need to do in that experiment is to tell the cell
    28:31 to read the genes again like the cell was young and that sounds crazy right how would a
    28:37 cell remember what it did last week let alone 20 years ago
    28:43 but it's true you can tell a cell to behave like it did 20 years ago there's
    28:49 a memory we call this partial epigenetic
    28:55 reprogramming or rebooting the body now this epigenome when it gets old it
    29:03 gets all tangled so the DNA doesn't nicely bundle and so what we were asking the cell to do is to take the massive
    29:09 tangle DNA and wrap it nicely again
    29:15 and the good news for all of us is that it worked we could re-set the epigenome
    29:23 so how do we do that the trick was to find genes that are
    29:31 only turned on in very young people or babies and embryos inside the mother
    29:38 that are switched off when we become adults and there are a set of genes that
    29:43 control this process that keep the baby Young that adults like us do not have any more
    29:49 well they we have them but they're not switched on so we developed a system to turn on these baby genes again
    29:56 to ask could we make our bodies behave like a baby again to repair and
    30:03 heal our work rested on the shoulders of a

    Shinya Yamanaka

    30:09 giant in medicine the winner of the Nobel Prize in 2016
    30:15 a Japanese professor shinya yamanaka now yamanaka is one of the most famous
    30:21 scientists in the world because he discovered that four genes
    30:27 from embryos can be put into an old cell a skin cell for example and make it into
    30:34 a stem cell that can be used to make any other type of cell and this technology
    30:39 called reprogramming has been used and is being used to grow new tissues and to
    30:45 make organs in the dish the problem with this is that if I made
    30:51 you into a giant stem cell you would be the world's biggest cancer so that's not going to make you
    30:58 well it's going to make you younger but it's also going to kill you and it was known about 10 years ago that
    31:05 if you turn on all of these four genes at once in a mouse it will die within two days
    31:12 I don't recommend that that's not going to help Humanity
    31:17 remember the student I told you about called uh his name is wancheng Lu he tried for three years to find Gene
    31:25 combinations that reversed the age of a human cell skin cell but did not cause
    31:31 cancer and he came into my office in 2017 and
    31:38 said David I want to quit I cannot do this anymore I've tried everything
    31:45 and my job as a professor is to stop students from quitting that's my main job
    31:51 and it's often quite a difficult job so I had to convince Wang Chang that he should keep going it's worth the fight
    31:59 and we came up with an experiment that now has made him famous
    32:05 and that is to use not four of these yamanaka genes but only three of them
    32:12 the three safe ones and leave off one of the genes that causes cancer called Mick
    32:17 which in this slide is is the m so our technology uses
    32:23 the three genes OCT four socks 2 and klf4 which we call O S and K for short o-s-k
    32:32 when we put this into an animal and now we've put it into monkeys it's extremely safe you don't get cancer
    32:39 what we do see though is that cells go back in age by about 75 percent and then
    32:46 stop they don't keep going we don't understand exactly how it works in fact we don't even know where the
    32:53 information is that we are rebooting we have an idea but we don't know for sure we just know that it works
    33:00 and the first experiment was this one we damaged the optic nerve of a mouse
    33:07 and that causes blindness and that's what's shown here this orange line is dead nerves because it's not
    33:13 glowing now when we reprogrammed the optic nerves look what happened
    33:20 they stayed alive and in fact they grew back again you know all know that if you damage
    33:26 nerves in the spine or in the eye you don't grow again here we can rejuvenate
    33:32 the vision and get the vision back again so that was the first experiment
    33:38 the next experiment was to treat glaucoma oh this is a this was a highlight so
    33:46 nature magazine which is one of the top magazines of Science in the world is
    33:51 normally very conservative but I was shocked that they put this on
    33:56 their cover turning back time of course I was very happy that we got
    34:01 the cover but to me that was revealing that even the conservative
    34:08 scientific Community was finally ready for age reversal
    34:14 so glaucoma very prevalent around the world one of the leading causes of blindness here in the UAE it's a
    34:21 terrible problem particularly with metabolic diseases like diabetes and there's nothing you can do to
    34:27 reverse blindness right now the good news is when we take an animal
    34:34 like a mouse or even a monkey and we give it this disease
    34:41 we get improvements in fact in the mouse study we could totally restore vision of those
    34:48 mice and we are now in discussions with
    34:53 leading institutions here in the hopes that we can work together
    35:00 my company and my lab with the UAE to make the UA a leading Center for curing
    35:07 blindness and a leading center for the future of age reversal as a medical treatment
    35:17 now we've gone further than Vision in my lab we can now grow human brains in the lab what you're seeing on the screen on
    35:25 the left are human brains that we grow from stem cells
    35:30 and we're the only lab in the world currently that can age these tissues we can make these little brains 80 years
    35:37 old in a matter of two weeks so we can study Alzheimer's disease and dementia in these little human brains and then
    35:43 the good news is we can reverse that then we take this gene therapy and we've
    35:49 given it to mice old mice that have forgotten things
    35:54 and the remarkable thing we just discovered is that those forgotten memories
    36:00 they come back the mice remember what they forgot
    36:05 which means that old people still have the memory they just can't retrieve the memories
    36:13 and I believe when we reverse the age of their brains they will be able to learn and remember things again
    36:22 so I I wanted to give you some takeaways because Rejuvenation of the human body is coming
    36:30 it will start with the I then we plan to move to curing hearing loss
    36:36 then dementia and we've now done muscle and kidney Rejuvenation as well
    36:42 so what we need to do all of us including our parents and grandparents if they're still with us
    36:48 is to stay alive for as long as possible until this technology arrives because
    36:55 when it comes it will be a game changer for how we treat diseases currently

    Best ways to slow aging

    37:01 so what are the best ways to slow aging let me tell you a few ways that we can
    37:08 do it uh so it has not escaped my attention that this is Ramadan we're in Ramadan right
    37:16 now and the practice of fasting I've been telling most of the world that
    37:23 it is one of the best ways to slow aging just think how many of you feel better
    37:29 after a month of fasting the reason is it's not just that perhaps
    37:35 you lost weight it's because you've turned on your body's defenses against aging your body's fight aging
    37:41 when you fast and when you do these things that I'll tell you about

    Plants and aging

    37:47 the other thing that we discovered in my lab is that plants make chemicals that turn on the body's
    37:54 defenses against aging just like fasting does they turn on the NAD production and they
    38:00 also turn on the sort 1 protection and they stabilize the epigenome
    38:06 plants when they are stressed make Xeno hermetic molecules
    38:11 and you can find these molecules for example in olive oil
    38:17 and in very colorful vegetables when plants experience trouble adversity
    38:24 they make these survival molecules that when we eat them we sense that there's a danger and our
    38:31 bodies fight against aging and disease so here's one other take-home lesson

    Takehome lesson

    38:39 you want to put your body in adversity mode not too much you don't want to hurt
    38:45 yourself but today's lifestyle is too easy right even our suitcases have wheels on
    38:51 them this is a problem because it tells our body don't bother fighting aging everything's great lots of food we don't
    38:59 need to run it's all good we don't even experience a lot of temperature changes anymore
    39:05 so we need to go back to how we used to live
    39:10 so what I recommend is not to eat three big meals a day because the body gets used to it thinks that it's doesn't need
    39:18 to survive exercise and stretch the reason Exercise Works is because it makes the body fight
    39:25 against aging it turns on these protective third one longevity genes
    39:31 and three belts or three days a week or 15 minutes of losing your
    39:38 breath is known to be sufficient to reduce cardiovascular disease by as much as 35 percent so a little bit goes a
    39:46 long way as I mentioned you want to eat plants that are colorful and exposed to

    Measure yourself

    39:51 adversity and what's very important which is not typically done in most countries though
    39:58 the UA's the leader is you want to measure things because if you don't measure things you're blind
    40:06 you're blind we cannot drive a car without a dashboard we cannot drive a car with our eyes
    40:12 closed so why do we practice medicine this way it makes no sense and so by
    40:18 measuring myself I've been able to optimize my own body
    40:23 which I'll show you in a minute and there are supplements that I'll tell

    Supplements

    40:28 you about that I take that maybe you would like to consider and
    40:35 these supplements have been discovered in my lab and other labs to activate the body's defenses against aging
    40:43 so if there's a few things you can do immediately
    40:48 sugar is a real problem sugar will stick especially glucose sugar will stick to your proteins
    40:54 it will bind to your blood proteins and it's toxic it causes type 2 diabetes but it also
    41:01 causes a lot of other diseases and I think that avoiding a lot of sugar is one of the best things you can do for
    41:08 your children and for yourself Mediterranean diet we know that it's

    Mediterranean Diet

    41:14 healthy okay so eat a lot more plants than meat avoid red meat if you can
    41:20 doesn't hurt if you eat it occasionally you don't want to eat a lot of protein as well especially animal protein the
    41:26 reason is that if the body has a lot of protein it may grow fast and you will
    41:32 get muscle slightly quicker but it will not fight aging
    41:37 so that's why fasting is good the body will feel the lack of protein and fight aging
    41:43 try not to snack let your body rest from food and if you feel like you need to drink or eat something
    41:49 have a tea have a coffee that's okay always be active move I mean you can see
    41:55 I I'm moving all the time I try to sitting is as bad as smoking for
    42:01 longevity so you could get a standing desk if you need to work walk a little go upstairs
    42:06 if you can and maintain your muscle mass especially for men we lose about a percent of our
    42:12 muscle mass every year over the age of 40. so I try to eat one main meal a day I'm
    42:19 not always successful when I'm traveling for sure my goal is to try to put most of my
    42:25 calories into six or so hours per day and not always
    42:31 be nibbling on food importantly if you try to do everything

    Small Changes

    42:37 I do tomorrow you will fail I believe you need to change things
    42:42 slowly so try to eat a small breakfast or skip lunch or try to walk more these small changes
    42:50 will eventually compound and you can get up to 15 years of extra life just by
    42:55 doing these simple things now supplementation I'm asked this
    43:01 question every day David what do you take what should I take just give me the pill that's all I want I don't want it
    43:08 fast I don't want to run I want to just take a pill so I'm not saying that these pills will
    43:13 replace exercise and fasting but I can tell you that I believe they work in
    43:19 addition to these health benefits or these lifestyles NAD boosters I talked about nmn there
    43:26 are other ones such as NR there's one that's being studied here in the UAE called Nar
    43:34 my brother is working on this compound in collaboration with the UAE I take a gram 1000 milligrams of nmn
    43:43 every day in the morning berberine and Metformin are two molecules that either separately or
    43:50 together work to lower blood sugar levels which as I mentioned is very important for longevity and so I take
    43:57 a thousand milligrams of metformin most days of the week
    44:04 this is a drug that you get from doctors for type 2 diabetes but it's also increasingly thought to protect against
    44:10 other diseases so Resveratrol and Fisetin are chemical compounds from plants that are
    44:17 stressed Resveratrol you finding grapes Fisetin is found in other plants that
    44:23 are stressed and so I take usually between half a gram and one gram of
    44:29 these chemicals as well in the morning spermidine is a very interesting
    44:34 molecule you can find it in every type of cell including plants and you can buy it as a
    44:41 supplement and it's been shown to extend the lifespan of many different animals and probably it works by stabilizing the
    44:48 epigenome vitamin D3 and K2
    44:53 these are very important of course in places where we avoid the Sun or we cannot get enough sunlight K2 is not
    45:00 very well known vitamin K2 will protect your cardiovascular system from calcium
    45:05 deposits and put the calcium into your bones rather than your arteries and
    45:11 usually those supplements come together in the same pill so I take that I make sure my B vitamins
    45:17 are maintained at the right level I measure them you don't want too high or too low
    45:23 and alpha lipoic acid I did my PhD on this molecule coincidentally and it is a
    45:28 molecule that is very good for the energy in cells and finally the fish oils those are very
    45:35 important for inflammation it turns out one of these molecules activates certain one and maybe that's why
    45:41 these are good for health so this is the basics of what I do and

    How old am I

    45:46 my father does every day including try to exercise and don't eat too much
    45:52 so how old am I well you can measure it I've been taking tests for my age for over a decade and
    46:00 every year over the past decade I've been getting younger
    46:05 according to this test and actually it might be right if you look at my old photos I think I look older than I do
    46:12 now you can be the judge but you can see in this graph here where I sit is here
    46:20 the youngest of about 10 000 people that have been measured my age
    46:26 so I'm telling you science works if you measure change measure change you can go
    46:31 back like I did biologically by at least a decade

    My father

    46:37 so I mentioned my father my father is now 83. this was one of one year in his life
    46:43 before covert the pandemic at 80
    46:49 he was as active as he was when he was 30 and feels just as fit and healthy
    46:54 he still has no diseases he doesn't even wear glasses to drive a car at night
    46:59 and so my hope is that my father can serve as a shining example
    47:05 of what Humanity can achieve which is that in your 80s you can begin a new career you can be productive you can
    47:13 learn a new instrument a new language and look forward to another 30 years of life

    My message

    47:21 take her message today aging truly is reversible this disease
    47:28 that we all have we can slow it down and we can even reverse it and in the
    47:34 future when this happens we will wonder why we didn't do it before why did we ignore aging until now
    47:42 so I think hopefully I've inspired you to work on your health and stay alive
    47:48 until the radical new technologies arrive which is very soon
    47:53 and I want to thank you very much I want to thank all of you for coming today and the great honor to present my work here
    48:01 today thank you very much
    48:09 Professor it was an honor and a pleasure to hear your thoughts about aging and Longevity hopefully this will lead to a
    48:16 better tomorrow foreign
    49:05 [Applause]
    49:17 thank you
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