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

Video Description

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. #Food #DavidSinclair #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 - https://www.instagram.com/davidsinclairphd Twitter - https://twitter.com/davidasinclair Facebook - https://www.facebook.com/davidsinclairphd Matthew LaPlante's Social: Twitter - https://twitter.com/mdlaplante Timestamps: 00:00:00 Introducing Episode Two: What to Eat & When to Eat for Longevity 00:01:10 Thanking the Sponsors 00:04:36 A Starting Place for Longevity: Eat Less Often 00:08:04 Caloric Restriction is an Evolutionarily Conserved Anti-Aging Strategy 00:09:52 Dietary Longevity Strategies are Accessible (and Save Money) 00:11:39 A Low Energy State Triggers a Genetic Pathway Involving Sirtuin Activation 00:13:10 NAD+ is Elevated by a Low Energy State 00:15:23 Fasting, mTOR, and AMPK 00:17:37 Data in Humans vs. Model Organisms 00:21:24 Evidence that Fasting is a Pro-longevity Intervention in Humans 00:24:00 Evidence that Fasting can Attenuate Human Disease 00:25:11 Different Fasting Regimens 00:29:42 Focus on Time-restricted Feeding (≥ 16 Hours of Fasting) 00:33:26 Continuous Glucose Monitors 00:34:24 Genetics Influence How an Intervention Affects Aging 00:36:51 A Trick for Fasting: Filling your Body with Fluids 00:38:44 Intermittent Fasting with Adequate Nutrition (IFAN) 00:40:00 Things to Avoid: Excess Sugar and Protein 00:45:16 Branched Amino Acids, Red Meat, and mTOR 00:47:53 Plant-Based Diets Protect Against Aging 00:51:44 The Okinawa Diet and Blue Zones 00:54:16 Xenohormesis 00:58:16 Main Takeaways 01:04:12 Obesity, Eating Habits, and Aging 1:05:54 Metabolic Winter Hypothesis 01:06:44 Preview for Episode 3: Beneficial Stress 01:07:23 Options for Subscription and Support Links: Dietary restriction extends lifespan in dogs - https://bit.ly/3FlDo4y Intermittent fasting in patients with metabolic syndrome - https://go.nature.com/3FggKKZ Alternate day fasting in healthy, non-obese humans - https://bit.ly/3HXGptH Time-restricted feeding in humans with prediabetes - https://bit.ly/3ffZWct A 24-hour fast reduces inflammasome activation in humans - https://bit.ly/3fwDc8t Fasting and diabetes - https://bit.ly/3rdtRHQ Intermittent energy restriction and multiple sclerosis - https://bit.ly/3HV7i1o A fasting-mimicking diet in patients with breast cancer - https://go.nature.com/3flcbV2 Mouse genetics influence how diet affects lifespan - https://bit.ly/3qiBc9R Vegetarian dietary patterns and human mortality - https://bit.ly/31OCtMq A Mediterranean diet slows biological aging - https://bit.ly/3I1rcbd Plant polyphenols regulate lifespan in yeast - https://go.nature.com/3HWWGiB A Mediterranean diet is linked to reduced mortality - https://bit.ly/3fdDPDx 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.