1 hr 8 min

What to Eat & When to Eat for Longevity | Episode 2 Lifespan with Dr. David Sinclair

    • Health & Fitness

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.

Sponsors:


Levels - https://levels.link/sinclair
Athletic Greens - https://athleticgreens.com/sinclair
InsideTracker - https://insidetracker.com/sinclair

Patreon: https://www.patreon.com/davidsinclair

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

Links: 


Dietary restriction extends lifespan in dogs 
Intermittent fasting in patients with metabolic syndrome 
Alternate day fasting in healthy, non-obese humans 
Time-restricted feeding in humans with prediabetes 
24-hour fast reduces inflammasome activation in humans 
Fasting and diabetes 
Intermittent energy restriction and multiple sclerosis 
Fasting-mimicking diet in patients with breast cancer
Mouse genetics influence how diet affects lifespan
Vegetarian dietary patterns and human mortality
Mediterranean diet slows biological aging
Plant polyphenols regulate lifespan in yeast
Mediterranean diet is linked to reduced mortality 

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.

Sponsors:


Levels - https://levels.link/sinclair
Athletic Greens - https://athleticgreens.com/sinclair
InsideTracker - https://insidetracker.com/sinclair

Patreon: https://www.patreon.com/davidsinclair

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

Links: 


Dietary restriction extends lifespan in dogs 
Intermittent fasting in patients with metabolic syndrome 
Alternate day fasting in healthy, non-obese humans 
Time-restricted feeding in humans with prediabetes 
24-hour fast reduces inflammasome activation in humans 
Fasting and diabetes 
Intermittent energy restriction and multiple sclerosis 
Fasting-mimicking diet in patients with breast cancer
Mouse genetics influence how diet affects lifespan
Vegetarian dietary patterns and human mortality
Mediterranean diet slows biological aging
Plant polyphenols regulate lifespan in yeast
Mediterranean diet is linked to reduced mortality 

1 hr 8 min

Top Podcasts In Health & Fitness

Scicomm Media
Scicomm Media
Jay Shetty
Dr. Mark Hyman
Aubrey Gordon & Michael Hobbes
Rob Dial and Kast Media