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

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