Video Channel

Sinclair presents his Information Theory of Aging — the idea that aging is fundamentally a loss of epigenetic information, not a consequence of DNA damage alone. He covers his personal supplement stack (NMN, resveratrol, metformin), the OSK reprogramming experiments in mice, and why he believes biological age reversal is achievable in humans within a decade.

A wide-ranging conversation covering Sinclair's career, the science behind Lifespan, and his predictions for longevity medicine. He discusses the TAME trial (metformin for aging), partial reprogramming, and why he believes the first person to live to 150 is already alive.

Sinclair walks through his morning routine: skipping breakfast, morning NMN + resveratrol + TMG, cold exposure, and why he avoids eating early in the day. He explains the science of mTOR suppression through fasting and why he believes skipping breakfast is one of the highest-leverage longevity habits.

Attia presents the core thesis of Outlive: that Medicine 3.0 requires proactive, personalised intervention decades before disease manifests. He argues that exercise — specifically Zone 2 cardio and strength training — is the single most powerful longevity intervention, and that ApoB and Lp(a) testing should be universal.

Attia interviews Matt Kaeberlein on rapamycin's mechanism of action, the ITP (Interventions Testing Program) data showing lifespan extension in mice, and the current state of human evidence. They discuss dosing protocols, side effects, and why Attia uses rapamycin weekly in his own practice.

Attia and Matthew Walker cover the full science of sleep: why 7–9 hours is non-negotiable, what happens during deep sleep (glymphatic clearance of amyloid-beta), and how sleep deprivation accelerates every hallmark of aging. Practical protocols for improving sleep quality are discussed in detail.

Patrick reviews the Finnish cohort data showing 40% reduction in cardiovascular mortality with 4–7 sauna sessions per week, the heat shock protein (HSP) response, and why sauna mimics many of the benefits of aerobic exercise. She covers optimal temperature (80–100°C), duration (15–20 min), and the evidence for contrast therapy.

Patrick covers the VITAL trial data on omega-3 and cancer/cardiovascular outcomes, the REDUCE-IT trial showing 25% reduction in cardiovascular events with 4g EPA, and the emerging evidence for DHA in brain health and dementia prevention. She explains why the omega-3 index is a critical biomarker.

Patrick makes the case that vitamin D deficiency (affecting ~40% of the US population) is a significant, modifiable longevity risk factor. She covers the 2000+ genes regulated by vitamin D, the VITAL trial data, and why the RDA of 600 IU is almost certainly too low for optimal health.

Huberman's comprehensive sleep toolkit covers the neuroscience of sleep, the role of adenosine and cortisol in sleep-wake regulation, and a practical 12-step protocol for optimising sleep quality. He explains why morning sunlight exposure is the single most powerful sleep intervention and how to use light, temperature, and supplements strategically.

Huberman covers the neuroscience of cold exposure: the norepinephrine surge (up to 300%), dopamine elevation (lasting hours), and metabolic benefits of cold-induced brown adipose tissue activation. He provides a practical protocol (1–3 min at uncomfortably cold temperature, 2–3× per week) and explains why cold after strength training may blunt hypertrophy.

Huberman covers the neuroscience of stress — the HPA axis, cortisol, and adrenaline — and provides a toolkit of evidence-based tools for real-time stress reduction (physiological sigh), medium-term stress inoculation (deliberate cold/exercise), and long-term stress management (NSDR, social connection). He explains why some stress is beneficial and how to calibrate the dose.

Johnson discusses the Blueprint protocol in full: his $2M/year self-experiment, the 100+ monthly biomarkers, the team of 30 physicians, and his philosophical framework of 'don't die.' He covers his diet (17:7 fasting, plant-forward, no alcohol), sleep protocol (strict 8-hour window), and why he believes the human body can be optimised like software.

Johnson presents his biological age test results across multiple epigenetic clocks, showing consistent reversal of biological age over 2 years of the Blueprint protocol. He discusses the Rejuvenation Olympics leaderboard, the metrics he tracks, and why he believes the protocol is replicable at lower cost.

Kaeberlein, one of the world's leading aging researchers, covers the ITP rapamycin data, the Dog Aging Project, and the state of human evidence for mTOR inhibition. He argues that rapamycin is the most promising longevity drug currently available and explains why the risk-benefit calculation favours use in healthy adults.

Longo presents the science behind the Fasting Mimicking Diet (FMD) — a 5-day, low-calorie protocol that triggers autophagy and stem cell regeneration while allowing continued food intake. He covers the human trial data showing reductions in biological age markers, IGF-1, and visceral fat after 3 monthly FMD cycles.

Walker, author of Why We Sleep, covers the full biology of sleep: glymphatic clearance, memory consolidation, immune function, and the catastrophic health consequences of chronic sleep deprivation. He provides practical tools for improving sleep and explains why sleep is the single most important health behaviour.

Sapolsky, author of Why Zebras Don't Get Ulcers, explains why chronic psychological stress is uniquely damaging to human health — unlike the acute stress experienced by other animals. He covers the HPA axis, glucocorticoid toxicity, telomere shortening under stress, and why social hierarchy and perceived control are the strongest predictors of stress-related disease.

Attia explains the physiology of Zone 2 cardio — the intensity at which fat oxidation is maximised and mitochondrial biogenesis is stimulated. He covers how to identify Zone 2 (lactate threshold 1, conversational pace), why 3–4 hours per week is the minimum effective dose, and how to measure progress via lactate testing.

Patrick covers her research on sulforaphane — the NRF2-activating compound in broccoli sprouts — and its effects on cancer prevention, neuroinflammation, and aging. She explains how to maximise sulforaphane content from broccoli sprouts (myrosinase activation) and why the supplement form varies widely in quality.

Huberman presents his evidence-based exercise protocol for longevity: 3 days of resistance training, 2 days of Zone 2 cardio, 1 day of VO₂max training, and 1 rest day. He covers the neuroscience of exercise — BDNF, IGF-1, and the anti-inflammatory effects of regular physical activity.

Sinclair presents the latest results from his lab on partial reprogramming using OSK (Oct4, Sox2, Klf4) Yamanaka factors, showing reversal of epigenetic age in multiple tissues including the retina, brain, and muscle. He discusses the timeline for human applications and the safety profile of partial (vs full) reprogramming.

Walker addresses the 'J-curve' myth of alcohol and health, explaining why even moderate alcohol consumption impairs sleep quality, suppresses REM sleep, and accelerates biological aging. He covers the Mendelian randomisation data showing no safe level of alcohol for health.