What to Eat & When to Eat for Longevity | Episode 2

Lifespan with Dr. David Sinclair

Lifespan Communications LLC

Health & Fitness

4.9 • 4.9K Ratings

🗓️ 12 January 2022

⏱️ 68 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, Dr. David Sinclair and co-host Matthew LaPlante discuss how frequently we should eat, what food we should avoid, and what food we should pursue. They discuss the science behind how a "low energy state," which can be induced by a period of fasting, combats aging and promotes health. They also walk through research that points to the benefits of a mostly plant-based diet for slowing aging and offer key insights into when to eat and what to eat to maximize longevity. Thank you to our sponsors: Levels - https://levels.link/sinclair Athletic Greens - https://athleticgreens.com/sinclair InsideTracker - https://insidetracker.com/sinclair Our Patreon page: https://www.patreon.com/davidsinclair Lifespan book: https://amzn.to/3sUqurT Dr. David Sinclair Social: Instagram Twitter Facebook To stay up to date with David's work to democratize biological age testing and insights, visit tallyhealth.com. Matthew LaPlante's Social: Twitter Timestamps: (0:00:00) Introducing Ep. 2: What to Eat and When to Eat for Longevity (0:01:10) Sponsors (0:04:36) A Starting Place for Longevity: Eat Less Often (0:08:04) Caloric Restriction is an Evolutionarily Conserved Anti-Aging Strategy (0:09:52) Dietary Longevity Strategies are Accessible (and Save Money) (0:11:39) A Low Energy State Triggers a Genetic Pathway Involving Sirtuin Activation (0:13:10) NAD+ is Elevated by a Low Energy State (0:15:23) Fasting, mTOR, and AMPK (0:17:37) Data in Humans vs. Model Organisms (0:21:24) Evidence that Fasting is a Pro-longevity Intervention in Humans (0:24:00) Evidence that Fasting can Attenuate Human Disease (0:25:11) Different Fasting Regimens (0:29:42) Focus on Time-restricted Feeding (≥ 16 Hours of Fasting) (0:33:26) Continuous Glucose Monitors (0:34:24) Genetics Influence How an Intervention Affects Aging (0:36:51) A Trick for Fasting: Filling your Body with Fluids (0:38:44) Intermittent Fasting with Adequate Nutrition (IFAN) (0:40:00) Things to Avoid: Excess Sugar and Protein (0:45:16) Branched Amino Acids, Red Meat, and mTOR (0:47:53) Plant-Based Diets Protect Against Aging (0:51:44) The Okinawa Diet and Blue Zones (0:54:16) Xenohormesis (0:58:16) Main Takeaways (1:04:12) Obesity, Eating Habits, and Aging (1:05:54) Metabolic Winter Hypothesis (1:06:44) Preview for Ep. 3: Beneficial Stress (1:07:23) Subscription and Support For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website. Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

Transcript

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0:00.0	Welcome to the Lifespan Podcast, where we discuss the science of aging and how to be healthier at any stage of life.
0:09.5	I'm David Sinclair. I'm a professor at Harvard Medical School who researches the biology of aging.
0:15.5	And I'm co-director of the Center for the Biology of Aging.
0:19.5	And I'm joined by my co-host and co-author Matthew Lepland.
0:23.5	Hey. We're back.
0:25.0	Hey. Welcome. Good to see you again.
0:27.0	Good to see you again, too.
0:28.0	This is episode two. We're going to be covering when to eat and also what to eat within 24-hour periods as well as over a year.
0:37.0	Not just to maximize your wellness and how you feel and look, but how to maximize your overall longevity.
0:44.0	I'm going to talk about some of my protocols as well that I've developed over the last 20 years, being a researcher in this area, and what works for me and what might work for you as well.
0:54.0	If you missed episode one, don't worry. We're going to cover the basics here.
0:58.0	But you might want to go back and listen to episode one because we cover some of the fundamental biology that may help you understand what we're going to talk about today, even in more detail.
1:07.0	So Matt, have you been, man?
1:09.0	I'm good. I'm good. Before we get started, we got to think the sponsors.
1:13.0	We do. Let's go straight into that.
1:15.0	Yeah.
1:16.0	It's important that we thank the sponsors because this podcast comes to you free.
1:20.0	And we also get a chance to highlight some of the products that we love and have been using now for many years.
1:25.0	Our first sponsor is Levels.
1:27.0	Levels is an app that syncs with a continuous glucose monitor which they provide and interprets your glucose data for you.
1:34.0	I've been so impressed by levels that I've recently joined the company as an advisor.
1:38.0	By monitoring your blood glucose, levels allows you to see how different foods impact you.
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