Our Geroscientist & his protocol

Girish Harinath

The aims of Geroscience are to understand how aging processes enable diseases and to exploit that knowledge to slow the appearance and progression of age-related diseases and disabilities. AFAR

• First things first, what is geroscience?

This is a great question because somehow, whenever I mention geroscience, people immediately think about the study of rocks and the earth. And while the study of geoscience is equally relevant for the survival of our species, it is wildly different from the fascinating realm of geroscience. And dare I say... a tad less exciting? I may get some nasty messages from that line (geroscientist@mykigai.com), but it had to be said.

To put it simply, geroscience is the study of the biology of aging across organisms – with a central focus on understanding and improving human health and longevity. The main goal of a geroscientist is to dissect and define the damages and dysfunctions that drive the aging process and figure out how to target these mechanisms in order to modulate our rate of aging. The term “rate of aging” may confuse people because most individuals think that the process of aging is inextricably linked to the passage of time – so let me take a moment to clarify. Chronological age reflects how long we have lived on earth, or, the number of candles on our birthday cake. Biological age reflects the health and functioning of the 78 (or so) organs and tissues in our body from the time we are born till the moment we take our last breath. Biological age explains why two 55-year-olds can have drastically different health statuses. One is running marathons while another has trouble walking up 2 flights of stairs. The field of geroscience studies the process of biological aging and how we can slow it down and possibly even reverse it. 

We can think of life as a race and our aging body as a race car. But in this race, the person that finishes last is the winner. A geroscientist’s role is to figure out how to eliminate those factors that place our foot on the accelerator and find (or create) those factors that place our foot on the brakes. This is the foundation for longevity therapeutics. 

1. What do you do?

I am a Senior Research Scientist @ Rutgers University, Department of Molecular Biology and Biochemistry; and Geroscientist in Residence @ MYKIGAI

I study the fundamental, root drivers of aging on a molecular and cellular level and how they give rise to diseases like Alzeheimer’s, type 2 diabetes, cancer, inflammatory diseases (i.e. osteoarthritis), and cardiovascular disease. Of course, studying the biology of aging and how it drives the emergence of chronic diseases is very interesting, but it would not mean much outside of the context of learning how to do something about it. This is the key point, perhaps the most empowering message that has emerged from the field of geroscience. Our rate of aging can be modulated and we all have the power to slow it down or speed it up based on our environment and life choices.

To this end, I evaluate and curate data from leading-edge scientific research, conversations with leaders within the field, and my own lab research with the goal of extracting actionable insights that promote healthy aging.

I break down the various realms of longevity research into 7 categories that are essential “longevity tools” that can be used to slow down the rate of aging. This includes drugs, supplements, diet, exercise, sleep, stress management, and biotechnologies. 

The “center of the bullseye” is designing a longevity strategy that increases the number of healthy years we spend on this planet and reduces the amount of time we spend suffering into the tiniest fraction of time possible. This requires a personalized approach based on each individual's unique genetics, lifestyle habits, environmental exposures, and demographics. The most effective longevity strategy is a preventative one, so I can not over-emphasize the point of starting early. This means starting now, wherever we currently are in our lives.

• Why did you get into longevity?

I got into longevity as I watched the cognitive decline and slow degeneration of my grandfather who suffered from Alzheimer’s disease. A once infinitely wise person with a belly-shaking laugh and a perpetual twinkle in his eye was reduced to a shell of his former self. His one mantra in life was that he never wanted to be a burden on anyone. It was absolutely devastating to grapple with the suffering that he went through in his final years of life and the heartache of those that loved him, looked up to him and relied on him. This will forever be etched in my brain.

I see my aging parents, my brother, my in-laws, my wife, and even my 3-year-old son – and I can't imagine a more meaningful purpose than spending every ounce of my being to make sure they live a life that is as free of suffering as humanly possible. More so, that they live a life of peace and fulfilment. And it does not stop with individuals in my bubble, it can not. Every single life matters and no one deserves to suffer the ravages of the aging process. Not when there is so much that we can do about it. 

I believe in “democratizing longevity” so that it is available and accessible for anyone and everyone— regardless of age, socioeconomic status, health status, and gender. In particular, I believe research in regards to women's longevity and reproductive health is of utmost importance. Women represent 50% of our population. They determine the health and wellness of 100% of future generations, and they are the major life force of society. I am particularly passionate about this because there is a huge gap to fill in health equity for women. We have to start addressing that gap today.

• Tell us more about your past experience?

Ever since I can remember I've been fascinated with the vast universe of the microscopic world that is unfolding right in front of our eyes - yet beneath our awareness. It started off with a fascination with tiny little insects and the vast societies and worlds they built, their complex behaviours and interactions. As an adult, it transformed into a fascination with the microscopic universe of cell and molecular biology.

I graduated from Rutgers University with a degree in cell biology and neuroscience before landing a job as a research scientist at Memorial Sloan Kettering studying brain tumour biology and personalized therapeutics. My experience at Sloan Kettering was absolutely essential for developing my "scientific chops". My life-long love of learning led me back to Rutgers where I completed a Masters of Business and Science (MBS) degree with a concentration in Biotechnology and Genomics while working full-time in a lab studying the biology of aging and longevity therapeutics.

My lab job was the path that led to my love of all things longevity, my MBS degree gave me the training to communicate that knowledge and passion to the world around me. Make a difference with the insights I had attained. Several doors opened up to me from that point on including: being the CSO of a personalized genomic company, consulting for investors in the longevity and biotech space, writing educational content for YouTube channel Science to Save the World, and my current role as geroscientist in residence at Mykigai. 

• Where do you see longevity going in the next decade?

On a high level, the future of longevity resides in a cross-disciplinary approach. For longevity to truly become a mainstream practice, it needs to have the proper infrastructure in place. I see longevity transcending into the realms of artificial intelligence, engineering, business, environmental science, psychology, and of course biology. The transformation is already happening and promises to create a whole new paradigm in which our current “disease-care” system is transformed into a true “healthcare” system. This starts with the FDA recognizing that aging is a process that can be targeted, modulated, and improved.

On a more granular level, the field of longevity is moving ever closer to a personalized approach. There is no “one-size-fits-all” solution. We are all unique beings, with unique physiologies, life histories, and experiences. All these factors converge to influence how we age. No two people age in the same way. The field of AI and machine learning will be absolutely critical for processing big data and designing personalized longevity strategies that are unique to each individual. Of course, a large part of this discovery process is defining a “human health dashboard” that allows us to track the process of biological aging (in each individual organ) on a molecular and physiological level so we can validate therapeutics that slow it down. This is the exciting realm of biological age diagnostics.

Within the next decade, we will see a significant shift from a “disease-centric” view of healthcare to a “health-centric” one. I won’t bother making predictions about the promises of rejuvenation technologies such as cellular reprogramming, therapeutic plasma exchange, and bioengineering the body. I prefer to focus on the tangible, human elements of longevity and let the technology go at its own pace. “If you build it,  ...”

• We talk about personalized medicine in longevity. How do you prepare the protocols for MYKIGAI without being able to get so granular? 

When I prepare protocols for MYKIGAI, I focus on 4 layers of evidence. 1) Preclinical data from studies on non-human organisms, 2) data from human clinical studies, 3) clinical data from “super-ager” populations (i.e. centenarians and blue zones), and 4) self-experimental data from thought leaders in the field. Together, this data gives me an understanding of biological mechanisms and efficacy within the lab, as well as real-world effectiveness.  It is extremely important to understand both. For example, when I write a protocol for NAD supplementation, it is not enough to just consider how much to take. We need to consider the optimal time of day to take it, whether to take it chronically or intermittently, dietary or supplement, what to take it with to enhance absorption and mitigate potential side effects and how to construct the rest of my routine to optimize its effectiveness in the body, etc. Further, we need to ask the critical question “is it right for me at my current stage of life, with my current health status, based on my personal health goals”? This calculation may play out extremely differently in two different people. In other words, I approach the protocols from a “holistic perspective”. When I construct protocols I start with fundamental questions. Then I do a “deep dive” into my 4 layers of evidence to answer these questions to the best of my ability while keeping in mind that science is continuously evolving and so our protocols will evolve with it. It helps that I have a deep passion for longevity and a dense network of amazing people and resources to draw upon so I can constantly update my current knowledge base. As a scientist, I am a strong believer in the saying “strong convictions, loosely held”. 

GIRISH HARINATH’S PROTOCOL

Let me start by saying: that I am 34 years old, a fairly recent father, working 3 jobs and doing everything I can to prioritize family above all else. All this to say, my time and mental capacity are limited. But I am also an avid “self-experimenter” so my protocol changes quite frequently – at least in terms of the supplements I use. Overall, I believe in optimizing the basics before doing anything fancy. So my foundation protocol consists of:

• Diet: Eat the colors of the rainbow (incorporate phytochemicals), whole foods as much as possible, minimize refined sugars and packaged foods, minimize burning foods (advanced glycation end products), maximize hydration and green tea consumption, and maximize enjoyment and presence while eating my meals. 

• Fasting: 16:8 intermittent fasting regimen, sometimes I eat only one meal a day (in the evenings). Do a 3-day fast every 3 months. 

• Exercise: Variety is the spice of life. Kettlebell weight training, yoga, running, high-intensity interval training, walking and using a standing desk as much as possible.

• Stress management: At least ten minutes of meditation every day (Waking Up app), try to journal as often as possible (morning/night), and bring presence to my body/thoughts (especially in stressful situations) and the people around me. I also try to include healthy stress in my life through sauna, cryotherapy, deep breathing exercises, embracing and moving towards challenging situations and actively cultivating a beginner’s mindset.

• Sleep: Wear an Oura ring to track sleep quality. Try to get at least 7 (optimally 8) hours of quality sleep each day

• Supplements: Vitamin D, Vitamin B12 (I’m low), high-strength fish oil, cocoavia (cocoa flavanol supplement), collagen powder (quest nutrition), moringa powder (Cooli Cooli), multivitamin, probiotics (VSL #3 or garden of life), retinol cream at night, sunscreen during the day (this is a new one I'm trying to make a habit), and lairds superfood mushroom blend (chaga, lions mane, cordyceps).

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Longevity Molecules Protocol: Curcumin

All our Longevity Toolkits are prepared by our Geroscientist, Girish Harinath.

Dietary and Supplemental Regimen

You can get curcumin through food and through supplements. We will go through both protocols below, starting with dosage and regimen considerations for each. When reading through this protocol, as well as the scientific literature, pay very close attention to the distinction between the utilization of turmeric vs curcumin. These are not equivalent. The amount of curcumin found in turmeric as well as the amount absorbed in the intestines is much less than if you take a pure curcumin supplement. Hence, dosages of turmeric used in the literature that lead to significant health benefits are typically significantly higher than those of curcumin.

• Dietary and Supplemental Regimen

  • Dietary Regimen

    • Turmeric contains the highest levels of curcumin of any known food

    • Curcuminoids are active, “health-promoting” longevity molecules in turmeric

    • Curcumin is just one type of curcuminoid and comprises about 2-9% of turmeric

      • Understand this, eating turmeric is clearly not equivalent to taking pure curcumin. 

      • CONTINUE READING: Longevity Molecules Protocol: Curcumin