What to Eat & When to Eat for Longevity | Lifespan with Dr. David Sinclair #2 Jan 12, 2022

#Food #DavidSinclair #Longevity What to Eat & When to Eat for Longevity | Lifespan with Dr. David Sinclair #2 1,203,991 viewsJan 12, 2022 David Sinclair 167K subscribers 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/davidsincla... Twitter - https://twitter.com/davidasinclair Facebook - https://www.facebook.com/davidsinclai... 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. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Special thanks to our research assistants, Adiv Johnson & Sarah Ryan. Chapters Introducing Episode Two: What to Eat & When to Eat for Longevity 0:00 Thanking the Sponsors 1:10 A Starting Place for Longevity: Eat Less Often 4:36 Caloric Restriction is an Evolutionarily Conserved Anti-Aging Strategy 8:04 Dietary Longevity Strategies are Accessible (and Save Money) 9:52 A Low Energy State Triggers a Genetic Pathway Involving Sirtuin Activation 11:39 2,963 Comments rongmaw lin Add a comment... Juan Pablo Aranovich Juan Pablo Aranovich 2 months ago This was a fantastic episode. Just sharing my notes here. Main takeaways: 1- Eat less often. 2- Avoid sugary drinks and foods. 3- Reduce meat intake for longevity. 4- Its never too late for dietary changes. 5- Find veggies that have been stressed out (organic, colorful veggies) 6-Never start a meal with sugars, if you do eat them at last (desert). EAT LESS OFTEN -There is a genetic pathway that gets triggered by low energy. These genes (sirtuins) respond to low energy (low glucose levels-caloric restriction), high heat, low amino acids, high salt (stressors). -----They take care of the DNA repair and the stabilization of the epigenome. -When the body is hungry, the body makes NAD (fuel for the sirtuins). -Two ways to activate sirtuins synthetically: 1) Use some molecules 2) NAD booster. Longevity genes: Mtor: protein that registers amino acids. Allows the cell to build things. Not a recipe for longevity. Activates autophagy. Ampk: goes up when hungry. Makes more mitochondria (important for making energy) Sirtuins Fasting: - Metformin: mimics fasting. - Time Restricted Feeding: At least 16 hours. - Liver compensates for the lack of food. Glucose neo-genesis. It overcomes the feeling of hunger. The liver starts making glucose at a steady level. Sugar: big killer. It spikes glucose. Glucose shut down sirtuins and ampk. Defenses against diseases and aging shut down. Protein: we should avoid high protein red meat diet for longevity. It inhibits mtor. Amino acids: three important. Leucine, isoleucine, and valine: BCAAs. Are used to sense protein intake. The sensor is mtor. The mtor activates when you get them. Mtor repairs and build muscle. In the short run, this is good for building muscle etc. But in the long run, mtor is the responsible for autophagy, which is key to longevity. Plant based diets: the more vegetarian you are, the longer you live. The best, Okinawa diet, is plant base diet with fish - (probably because of Essential fatty acids) Humans grew COLD and HUNGRY. Now we live at warm houses with food available all the time. Let me know if you want me to keep posting these notes, I am on Twitter @juampiaranovich 1.6K Deirdre Loraine Deirdre Loraine 2 months ago Here r 3 SIMPLE rules to forever weight loss and maintaining ur perfect weight …. Diets DONT work 1 Eat when u get hungry not when ur bored or cause ur emotionally eating , stop eating long enough to get hungry 2. Eat only until ur satisfied, not stuffed , not full , just comfortable 3. Eat the foods u crave and love . Perfect weight No suffering Listen to ur body 6 ANGELICA LINFESTY BLASCHKE ANGELICA LINFESTY BLASCHKE 2 months ago (edited) I keep discovering that I had it right all along! Honestly this is how I have been eating and I was called a bad mom for not having sweet food laying around for my children and most days we would fast. We have never been sick. Now my children are all grownup man between the ages of 26-30 and once they left at age 18 to college they gained weight and ate terribly which affected their immune system but thankfully they are now getting back to what they learned while living at home. Our diet was basically like this: Monday-Friday we will have no breakfast, no snacks and eat a healthy lunch and a big heathy dinner and during the weekends we will have a big breakfast and a dinner and skip lunch. Great information in this channel! Love it 98 Eddie Leong Eddie Leong 2 months ago The co-host LaPlante is truly outstanding. He controls the flow of the conversation and is also very knowledgeable. This makes the videos outstanding. 53 Dean Precourt Dean Precourt 2 months ago I fast 22 hours then eat an avocado, 1 hard b. egg, a little beef liver, sardines and steamed brocoli. Somtimes I swap out the liver for beef heart. Went from 200 lbs. at 5'5 inches to 140. 49 yrs old. 3 Wasim Ahmad Wasim Ahmad 2 months ago I am a biology teacher. I have used many of these protocols on myself. It blows my mind to listen to the scientific research that is going on in this regard. I would definitely share this info with my students. Great work Dr Sinclair. Hats off 839 Lunga Shezi Lunga Shezi 2 months ago Dr Sebi’s diet is proven to be the best. “If nature did not make it, don’t consume it” — Dr Sebi. 2 rockhard9690 rockhard9690 2 months ago (edited) Summary: Eat a Whole Foods Plant Based Vegan Diet and One meal per day 2 Retreaded Rambo Retreaded Rambo 2 months ago The hipster interviewer interrupts the flow of the interviewee more than necessary 2 Leyla Herr Leyla Herr 2 months ago Love your information. I have been eating 2 meals a day for 6 months, no snacks, no sugar, minimal startchy carbs. Love it. I work hard to keep my children at an absolute minimal sugar intake and junk and processed food. Can you speak more about what would be good for our children in regards to fasting or just in general what kind of food timing and regiment would be healthier for them? Would love an episode on childrens nutrition. 104 SP Kelly SP Kelly 2 months ago (edited) One of the best podcasts about living a long healthy life I’ve seen. I'm 84 and wish food scientist's had found this fasting protocol years ago. I do a 24 hour fast once a week and I feel wonderful. Anyway I can see a future where obesity will be a thing of the past but sadly not in my lifetime. Good luck to all you wonderful healthy people. 77 RoedhamHouseRanch RoedhamHouseRanch 1 month ago This was absolutely EXCELLENT!! At almost 62 and watching co-workers & friends who are around my age, pass away from various causes (often age related illnesses) has really alerted me to my own health and mortality. I don't want to succumb to illnesses or to die young. Nor do I want to age and be sick throughout those last years....for myself or for my family to watch me suffer. Dr Sinclair...bless you for sharing your knowledge, your insights, your recommendations and for showing us, that regardless of our stage/age in life, we can help ourselves. 😊 💞 18 Mehmet Arıoğul Mehmet Arıoğul 2 months ago He looks like he got his eyebrows lifted. Makes me suspicious of his motives. 1 hung nguyen hung nguyen 2 months ago Ginseng is cheap for me (Korean 6 years red ginseng Gel, $2/day for me) this is a "secret" for 1000 of years. 2 Alex Martian Alex Martian 2 months ago 34:35 Some mice lived shorter on caloric restriction due to genetics. It is very important IMO. Why hasn't this story been developed in the talk for humans? What genes do we need to check for to be sure the restrictions you talk about are OK for us? 1 Djamal Sadaghiani Djamal Sadaghiani 2 months ago Waited the whole week for this episode! 21 Sean McCool Sean McCool 1 month ago First time listening to and watching Dr. Sinclair, and I really like his down to earth, not dogmatic, approach to all this stuff. Love how he is willing to admit that he still loves meat and is not all that motivated. Very refreshing. 48 Stoic Roman Stoic Roman 2 months ago Quite disappointing. These r old sinclair knowledge. Heard it multiple times through other podcasts alr 2 Raxit Brambhatt Raxit Brambhatt 2 months ago This Researcher MR Sinclair I tell you, he is the Darwin of our times and is going to revolutionise the thinking, understanding and living of mankind 1 Danijela I. McGilicuddy Danijela I. McGilicuddy 2 months ago It’s called ‘bio hacking’ yourself- when you experiment on yourself. I do that all the time, my whole life.It’s so great as you talk then about stuff from very personal and true base, so it’s easer to help others. I am not ‘ a scientist’ per se but actually… I am a life long scientist 💯😉😁Great stuff, so love this topics 💜Thanks guys 🙏 3 William Owen William Owen 2 months ago (edited) I’ve read articles summarizing research that suggests increased NAD levels (from NMN supplements) may fuel tumor growth - specifically brain cancer. What say you, Dr. Sinclair? Also, in an interview with Lewis Howes, Dr. Longo expressed concern about the possibility of intermittent fasting negatively affecting the heart/circulatory system. He also referenced research indicating a link between breakfast and positive health outcomes - with the inverse being true for people who don’t eat breakfast. Do you and Dr Longo have conflicting points of view about this? I’d love to hear your perspective, Dr. Sinclair! 4 Faith Faith 1 month ago Im do glad i hv found this awesome channel. As i know red meat or meat is bad n toxic for health. Pure Plant based diet is the Best food n it has cured many diseases indeed. Tq Sir for yr Sound information. God bless u n this can also save many poor innocent animals lives. I love animals much 🐾🐾🐾🐾🐾♥️♥️♥️♥️ 2 SK. N. SK. N. 2 months ago Sinclair finally said it, “whole food plant based” diet is the best overall. I’ve been vegan now for almost 5 yrs., will never go back (I went from high cholesterol & high blood sugar to optimal numbers, no meds). 1 VR Wizard VR Wizard 2 months ago (edited) 1:00:25 In science news I often hear that alcohol is bad for you in any amount, so I would be careful with the suggestion given in the video that wine is part of a good diet. The research in this area seems not to be clear so I leave it away when possible. 1 Grant Norman Grant Norman 2 months ago How can athletes reconcile advice to eat every 3 hours with this advice?! Follow one some days and the other on the remaining days? 1 Anne M Anne M 2 months ago Getting younger now. I can feel it 🤞 8 youtuberulz youtuberulz 2 months ago I'm having a Big Mac, large frie, and a milk shack today... still living at almost 80. 1 Tumange Orange Tumange Orange 2 months ago (edited) QUESTION: If I take Athletic Green empty stomach in the morning does it count a meal?? btw, I am doing 20 and 4 diet 1 Carla Murphy Carla Murphy 3 weeks ago Hey ..I'm going to take my chances with this diet ..I mean if David Sinclair can look two decades younger than he actually is...I'm in. 1 HEALTHY TRUTH HEALTHY TRUTH 1 month ago DR SINCLAIR......can you tell us.....HOW TO FAST SAFELY WITHOUT HAVING JITTER ❗❗❗ 1 Marina Foglietti Marina Foglietti 2 months ago (edited) I have begun to skip breakfast and dinner: one meal about three p.m. or later. That's fantastic. In the morning only 1 spoon of olive oil and vitamins C, D3, B and k2 mk7. Thank you dr. Sinclair. 4 Simone Says Simone Says 3 weeks ago “We’ll get to…we’ll get to…” dude just say the thing when you’re talking about it. Infuriating listener experience and makes me not want to listen to episode five and future episodes for all this you’ll supposedly get to that I forgot was important and stopped caring about any way hlcturtle420 hlcturtle420 2 months ago I'm confused about something maybe someone can help me out, David says he takes athletic Greens in the morning also yogurt and vitamins isn't that going to break up the intermittent fasting? Shouldn't all that be taken at night with dinner so you're not ingesting anything during the day? On another note I am a hemophiliac male age 32, a lot of the stuff Mr Sinclair talks about has helped me with inflammation and joint pain that I've had for the past 15 years, clean eating, sauna, fasting it's been amazing and I hope to get it out to the rest of the hemophilia community. 1 Steven A. Bergg C-21 Executives Steven A. Bergg C-21 Executives 10 days ago When I first asked my friend who got me into fasting about being hungry, he said hunger is a feeling you can get comfortable with it. Livia the Malazan potato noob Livia the Malazan potato noob 2 months ago I listened to this a second time and took notes, so I can understand the mechanisms better, and so I can create for myself a more visual representation of it all. Thank you for this podcast! 63 Victor Dantas Victor Dantas 2 months ago Great podcast but the mTOR messaging seems to be a bit off. David Sinclair is ignoring the fact that carbohydrates also activate mTOR. And given that carbohydrates activate insulin to a greater extent than proteins do, it also inhibits AMPK to a greater extent. Even if free of sugars, a diet that limits protein will invariably increase carbohydrates significantly, so I don't see how David Sinclair's logic holds upm All studies listed that point to links between vegetarian diets and lower all cause mortality were weak epidemiological studies subject to healthy user bias. Fasting and eat less often is starting to sound like solid advice given the weight of research behind it, a lot of which was contribution from David Sinclair himself, however, there's no sufficient evidence to recommend people eat a vegetarian diet to improve their longevity. In fact, there's some good evidence of the contrary, given how nasty things like oxalates and lectins (very common in plant foods) are proving to be. 6 Tommy Freudenthal Tommy Freudenthal 1 month ago "as the science will tell" 😅 New Life Journey New Life Journey 2 months ago Dr. Sinclair, what about side effects of Metformin? Love your show. Thank you 1 aoifewest aoifewest 2 months ago somehow I can't trust this guy 2 Explorers of the World Explorers of the World 1 month ago thank you for very valuable and useful knowledge, I would be interested in the topic of fertility in women, how to care for it and whether it can be kept 1 Teeqo Teeqo 2 months ago Fantastic episode! Thank you, thank you, thank you! 🙏🏼 88 Anything but KISS Please ! Anything but KISS Please ! 1 month ago Dr Sinclair drinking game: Take a shot every time he says Harvard Cyndie Fisher Cyndie Fisher 1 month ago I have lived like this since the 70s... its amazing to hear the scientific theory to something I have done my whole life... 1 kittana911 kittana911 2 months ago Sooo happy you finally launched your podcast/YouTube channel. Read your book “Lifespan” and it changed my life. This medium is ideal for getting millennials/GenZ on board. Hats off! 23 TimBo TimBo 1 month ago Dr. Sinclair is awesome. Besides all of the work he does, he takes the time to share it with the world🙏 14 Red Pill Lense Red Pill Lense 2 months ago (edited) This information is so valuable, that even the immortal Dracula is taking notes! Thank you so much, Dr. Sinclair 🧛‍♂️👍 76 N Brown N Brown 1 month ago I bought the book, and am thankful for the interest it sparked in me in health and longevity. But your blocking of Dr Brad Stanfield for challenging your resveritrol claims is not good, and I’m no longer such a fan. Challenging claims is what healthy science is all about. Will I now be blocked for saying this ? 1 Chris Burke Chris Burke 3 weeks ago Can this show ever be done in 10-15 mins? 1 Alex Alex 4 days ago (edited) Been fasting on and off since 2011. Range from 12-18 hours depending on mood. Cannot recommend it enough. Can anyone provide a link to Dr Sincalir's book? Jessica Greg Jessica Greg 2 weeks ago Love watching you guys! I've been a vegetarian since '75, I'm 51yo, glad to see the science behind the morality Marcela Marcela 2 months ago I eat when I’m hungry I’ look pretty fit 3 RELAX YOLO WORLD RELAX YOLO WORLD 1 month ago Great Channel👍Trust the Process, Your Time is Coming💯 Make it a Great Day, Remember the Choice is Yours. Stay blessed everyone!💯🌴🤙 1 H C H C 1 month ago Suppose you’re underweight or have trouble keeping weight on and can’t afford to lose weight? 1 Kevin Bakker Kevin Bakker 2 months ago (edited) Love this episode and a lot of great insights. However in order to make this even better to consume Matthew should really just tee up the questions to David and provide him the space to speak freely. Some of the interuptions are incredibly frustrating. 4 The Stream of Life The Stream of Life 4 weeks ago My aunt was always over weight and lived into her 90s 1 James Oliver James Oliver 2 months ago This is similar to the Huberman podcast. I love it and going to love this too. 8 David Sinclair The Stream of Life The Stream of Life 4 weeks ago Eat less often .... intermittent fasting is perfect 1 Matt Goulet Matt Goulet 2 months ago “Yeast.. we don’t give them social life.” This was a memorable quote. Keith Mayhew Hammond Keith Mayhew Hammond 2 months ago Dr Sinclair, I was wondering if you could specify what counts as super high amounts of protein? Would four ounces, which would be about 15 to 20 grams of protein, be considered high (the same amount as a can of sardines)? 2 Mickelsson Mickelsson 1 month ago Essenes-They said to never have disease and a long life, eat one meal a day at sunset. They were known to live 120-140 years of age. 1 sairam gajula sairam gajula 2 months ago Our indian yogic scriptures have told this about 3000 years ago. 4 Joanna Szmyd Joanna Szmyd 2 months ago Really great T-shirt! gave me a smile, I'm loving it! ... and the knowledge is gold. electronikadze. electronikadze. 2 months ago How can we follow a low-carb diet (as gluten and starch are proven to be some of the strongest triggers of inflammation and disease) while avoiding meat and still getting enough high-quality protein? 4 Stella 1800 Stella 1800 2 months ago Having my meal of the day and enjoying fried cauliflower rice with shrimp, carrots and broccoli. Delicious and healthy! 1 Vishnu K. Panicker Vishnu K. Panicker 1 month ago 44:14 Inhibition or activation of mTOR? I am a little confused here, high protein activates the mTOR, that's not good. That's what I understood as a true fact from this and previous episode. Here Dr. Sinclair agrees high proteins inhibit mTOR which contradicts his own statement. Please correct me if I'm wrong Cheryl R Leigh Cheryl R Leigh 2 months ago What a lovely gift to be provided these anti-aging lectures by the very brilliant Dr. David Sinclair. Would highly recommend u please share and provide this gift to others. 138 Eric Mikkelsen, LMFT Eric Mikkelsen, LMFT 2 months ago Thank you so much! Could you please put together a terminology glossary that could be understood by a lay person not in your field. 1 Taher Sadeghi Taher Sadeghi 2 months ago The man with the Bluejacket needs to try fasting and curb his food intake. For health reasons. 1 Devon K Devon K 3 weeks ago (edited) Oh nice - so glad you have your own channel - big fan! Your cohost is a great addition , great chemistry between the two of you. 1 Ponte Vedra Ponte Vedra 1 month ago I love you Sinclair!!! 1 Wander4evr Wander4evr 2 months ago (edited) When David was referencing athletic greens he said he drank it in the morning so so is he not considering that breakfast or breaking a fast 3 Tigs2 Tigs2 1 month ago Will drinking Athletic Greens in the morning break your fast? This was an outstanding podcast thank you. 1 j mc j mc 2 months ago @9:58 first time I’ve heard this acknowledged. So many now in world esp US are struggling to get by and put food on the table even relying on food banks. They deserve advice they and their family can follow too. I’m not rich but fortunate to afford what I need incl healthy food. Thank you. Walter Jeffries Walter Jeffries 1 month ago Irony: Dominos was the ad from YouTube ate the start of watching this video… 🙃 Kristina Sereb Kristina Sereb 3 weeks ago Hi David, thank you for this helpful knowledge you shared. Could you speak more about eating fruits, when is the best time for them and what is the benefit versus the sugar spike? 1 RGM COMUNICACIONES RGM COMUNICACIONES 2 months ago Hi, very interesting podcast. I will like to know how does it works with people with autoinmune deceases. Thank you 3 Uncle Tony Uncle Tony 7 days ago I thought I was the only one who had pet yeasts. I take them when I go shopping for emotional support. Luu SkyWalker Luu SkyWalker 3 weeks ago I only eat breakfast :) 1 John Bloom John Bloom 2 months ago Quality > quantity. I dont care how good your lifestyle was as once you get into your 60s and beyond, your mental and physical health is nothing compared to when you were in your 20s and 30s. Id personally be happy to make it to 55 with good health. 1 Kim Froman Kim Froman 3 weeks ago Thank you so much for quality captions! 1 S'all good, man S'all good, man 2 months ago (edited) Meat and fasting are so compatible though. Going 18-20 hours is so much easier after a nutrient packed steak-and-eggs dinner + fat adaptation. 7 MGVR MGVR 2 months ago (edited) Is intermittent fasting in anyway damaging to specific people or is it something that if everyone implemented it, it would benefit all? 1 P Larkin P Larkin 1 month ago I wonder what Dr. Sinclair eats for his omad Thank You God bless You Debbie Sinha Debbie Sinha 2 months ago (edited) I've had covid (delta) last year in around June since then I'm suffering from acute gastritis how can I intermittent fast if I'm having gastric issues 😭 this is a big concern i don't know how long will it take until I can get back into my pre covid diet regime where I used to religiously fast for 16 hrs with 2 meals a day 😭 it not only relieved me of my chronic allergies (cough n cold/flu) it also helped me fight depression along with weight loss 😭 .my GP advised me to eat frequent meals but I absolutely don't vouch for it 😭 Ray Eagle Ray Eagle 2 months ago Wow brilliant, thank you, David and Mathew 👍😊 1 bootlegskate bootlegskate 2 months ago Would love a little more info on fasting times for women of reproductive age. I'm 34 and have been doing 14 hour fasts sometimes can stretch to 15 but it's pretty difficult. I am breastfeeding a 2 year old although it's really for comfort not food so I'm not too worried about that, but also have a short menstruation cycle ~21-23 days and would like to try get pregnant again in the next year. I always wake up hungry and I'm waiting to eat at 9am instead of 6/7... If I make dinner any earlier I'll be eating at 430 and might get too hungry to sleep. I've seen lots of articles but not peer reviewed about how fasts have been studied more on men and give men energy bc they evolved to get energy from starvation to be motivated to hunt. For women I read we just hold onto fat to preserve pregnancy/milk production/periods etc. This is such an awesome podcast but like some others it would be so awesome to hear a little more about actual biological sex differences. 80 That Chess Guy That Chess Guy 2 months ago Hey David, what you you think about the information presented in the book Wheat Belly? 1 manikdesign manikdesign 2 months ago Shall I stop taking my bcaa supplements 1 Artem Starkov Artem Starkov 6 days ago Really enjoyed this with a bowl of cereal cereal at 2 AM nicole auger nicole auger 1 month ago Love this episode. I will send this link to all my friends and family P Anagenesis P Anagenesis 2 months ago What he's saying about Xeno-Hormesis is 100% true! My father always told me that the grapes from dryer climates always produced better wine. And, when we would plant the family garden, my father would tell me not to water the plants too frequently or they would taste worse. And he's right! 46 Raunak Raunak 2 months ago It's my first time here and I can already sense that this is gona be my best podcast find for 2022! 1 Shelley Boa Shelley Boa 2 months ago So happy you have created a youtube channel David!! Such an amazing gift to share. I went plant based about three years ago, then I kind of fell into IF. I found it easy to go to 16/8 but now I am 20/4. Thank god, working from home now, its kept pandemic weight off. Im almost 60. I lost my meno weight, leaned out and maintain my muscle mass by doing regular Ashtanga. still doing dropbacks and handstands. brain fog gone, IBS gone. also no more jet lag from long flights. I really get an instant feedback loop on what causes inflammation in my body, and when I avoid those foods, I feel immortal most days, like I used to in my twenties. its all amazing except my sleep. that is still a crap shoot. 46 Summer Summer 1 month ago So my question is please "Define low energy state" Ana Kovač Ana Kovač 1 month ago Yeah, I'm a dessert stealer too :D Влад Третьяков Влад Третьяков 2 months ago (edited) Recent study about Metformin on humans from 2021 showed no benefits in all cause of mortality. So it's definitely overrated. "Effect of Metformin and Lifestyle Interventions on Mortality in the Diabetes Prevention Program and Diabetes Prevention Program Outcomes Study" 3 Pan- Shot Pan- Shot 2 months ago He’s transitioning into an alien 👽 j freed j freed 2 months ago This podcast knew that I snacked on chilli lime corn chips before going to bed at midnight… 1 Glenn Heller Glenn Heller 2 months ago What about Cayenne Pepper During fasting? I have it in my black coffee everyday and love it! Make cancer cells explode 1 Lola Perez Lola Perez 2 months ago Thank you for the great information!!! Question: Do we need B12 daily? Sandra Determan Sandra Determan 2 months ago Absolutely amazing, as always! David Sinclair is a genius, and he's literally changing our species for the better. So grateful 129 Simon G Simon G 4 days ago Dr. D is there a chart of what/when to eat 🤔 I’m looking to limit my young daughters sugar intake as I’ve taken mine way down though I hear it calling me 😂😂 I just ignore the call and am doing 1-2meals a day and normally about 16-18hrs between meals however I’m confused about the carnivore diet and plant based. Which one will make me live longer and look after my daughter for many many happy years to come. SimonFromOz 😀 Gosia Byliniak Gosia Byliniak 2 months ago Love you 💚💜 1 Mixalis Mixalis 1 month ago I showed my wife DS, she thought he looked like a man in his mid 50's so older than he is !! Body of an untrained 20 year old is what you look like !! Siobhán Corscadden Siobhán Corscadden 2 months ago Hi. Just wondering when you say fill up with fluids - are your tea's and coffee's black? Or do you have milk with them? Thanks! 1 Saif Alarabi Saif Alarabi 2 months ago My great grandfather lived 110 years with no diseases and he was active till the last day of his life. He followed an Arab lifestyle, eating mainly dates, olive oil, with milk, and lamb meat from time to time, their bread was from unrefined Barely, and they were usually mixing dates with olive oil. But the most important he eats less always, as a lifestyle. 52 Carmen Erickson Carmen Erickson 4 days ago Million thanks to the HOST AND COHOST! 👏🏼👏🏼👏🏼 Kathleen Sutton Kathleen Sutton 1 month ago I’ve ordered my inside tracker blood test. Very interested in this. Thank you Articulate99 Articulate99 3 weeks ago Always informative, thank you. 1 April June Hunt April June Hunt 2 months ago (edited) I’ve been fasting since June 20 and I’ve never felt so good , I’m 60 years of age now I do Pilates and cycling which I’ve done for over 7 years , I do OMAD for 5 days a week and I have to say , It’s amazing. I do a full 3 day fast at least once every 2 months as I want more Autophogy . It works and I’ve never had a s much energy , I only eat my main meal at tea time between 5/6.30 that works for me, I only drink water coffee throughout the day and I eat a lot of nuts I don’t sugar I gave that up 20 years ago , I’m a healthy 9 stone 3 which I maintain. 12 David X. David X. 2 months ago (edited) David says you can quit something but still have little bites sometimes, even dessert. If sugar is the problem, couldn't you just find a sugarless version of the things you like? There are cakes, doughnuts, and ice creams with no sugar now 3 amaury_ amaury_ 2 months ago The elephant in the room wasn’t, sadly, adressed: the keto diet. Because, at some point David says that you want stable blood sugar; but then emphasizes on the okinawan diet were 60% of the calorie intake is from carbs. I not sure how those two affirmations could work together. Also, what about good, organic, grass-fed meat? And what about the fact, also, that the diet okinawans ate before WW2 was different (they had porc) then the one they ate post-war, when the studies took place? Was that took into consideration? This podcast left me more confused then ever lol 1 KetoBalans KetoBalans 1 month ago This information is incredible! I'm going to binge watch everything. all of it! Thank you! 1 Cee Bee Dee Cee Bee Dee 1 month ago Dr. Sinclair, I often hear you say that the secret to living younger longer is: Eating less often. I find that ambiguous but in a nice way. Do you mean a.) eating less food, meaning smaller quantity or lesser calories, most of the time or b.) eating food but not as frequently, like intermittent fasting? emmas816 emmas816 2 months ago (edited) 28:29 - longer than a day is prolong fasting, shorter than 24 hours is intermittent fasting ( when you eat at least once a day), humans evolved to benefit only from intermittent fasting, the prolong fasting shortens telomeres and shortens human life. James James 2 months ago I thought David would've gone into more depth than he has in his previous podcast episodes with other hosts, but it seems to be the safe information. Would've been nice for more detail on, for example, cooked vs raw vegetables, what he specifically eats to get enough calories in such a small window, etc. I know people have been asking him these things for a while and he continues to dodge for whatever reason. 27 Francis Greenwald Francis Greenwald 2 months ago What exactly does Dr. Sinclair's meal look like daily? How many calories and approximately what are the macros? I would like to work towards this goal, and want to make sure I am doing so safely considering my calorie expenditure as an athlete. 1 Really Capricious Really Capricious 2 months ago Bloodroot removes moles and skin tags naturally . Would like to see a video on it please 1 NAE NAE 2 months ago Thank you so much! ❤️ 1 Arlene Portsmouth Arlene Portsmouth 2 months ago 17:44: Ummm no, I am not a human being. I am a yeast cell... 🐽 Edina M Edina M 2 months ago Great tips! I actually love intermittent fasting, before starting I remember I had a few days when I ate very low in sugar, then I started eating only once or twice a day, usually between 3pm-8pm. There are very few days when I actually feel hunger. Also, focusing on anything is so much easier. 128 DRVN DRVN 1 month ago 30:56 its still spiking his insulin. He makes some good points but these views are always from someone leading a sedentary lifestyle which humans were never designed for, regardless of the amount of people now doing it. Its just not possible whilst doing a labour intensive job, or even just being on your feet all day. PRIDE Lewiatan PRIDE Lewiatan 2 months ago Could you tell me how to combine bodybuilding with longevity? 1 Yung Pastey Yung Pastey 1 month ago I know these boys speaking facts but it's hard to take anti aging advice when they look like this 🤣🤣 G M G M 2 months ago sounds like a long late night commercial but learned some great stuff 1 avigars97 avigars97 2 months ago It's so valuable to be learning this on the side of doing a molecular biology degree. All this knowledge and insight is greatly beneficial to my focus. Thank you! 44 sartemisa1 sartemisa1 2 months ago When David reads the sponsors text from the prompter... he looks spooky... uuuuh. Let's hope it's not from those substances or project businesses ;) James Lee James Lee 2 months ago I thought he was in his late 30s 🤯 guaccamoleyman guaccamoleyman 1 month ago Why do I feel like im in the movie Total Recall at the beginning 🤔 W Guan W Guan 2 months ago Doesn’t the AG1 you take in the morning break your fast? 1 Christopher Schwab Christopher Schwab 2 months ago (edited) David - I would love to see you talk about the ancient traditions and their take on longevity - the Daoist alchemists, Yogic ascetics and so on. It's a fascinating thing because so much of what they said thousands of years ago is mapping perfectly onto cutting edge research today. (I'm not advocating an esoteric approach here because hey...they did also advocate some insane practices like mercury ingestion, just pointing out how interesting it is) 23 Raluca Simple Living Raluca Simple Living 2 months ago Omg, i'm so happy that you have a yt channel. I read your book, i love it Leonardo Paredes Leonardo Paredes 3 weeks ago I have been doing what this guy says for the past 3 years + without even knowing about his existence, found him out in Andrew Hubberman's podcast. I eat once a day (giving at least 16 hrs of fast) and fast once a week 24 hrs and sometimes for longer. I used to be always sick and tired all the time since kid. It's been 3 years + I don't get sick, I did a full blood and hormonal pack exam test and all my stats are on the optimal spectrum, my testosterone is at its peak and I feel great, full of energy and mind clear. I'm basically watching his videos and learning more + confirming what I discovered by trial and error by myself and I trust 100% this man is correct. I'll die fasting, restricting calories and avoid processed shit. There are entire industries draining people's mental and physical health but thankfully I got out of this and we have blessed people like this guy to come out and publicly provide the population with this life changing knowledge. Success for you Dr. David. 1 Vincent Eziniwa Vincent Eziniwa 2 months ago I'm in my late 20's and I look way older than this guy. Marty Costello Marty Costello 1 month ago Please cover when to workout during the Fasting window and when to feed following exercise. For your upcoming Sauna, Cold, exercise, show, please cover when is it best to exercise before cold, or heat or after? Any relationship with Heat Shock proteins, fasting, exercise, feeding and timing? Thank you! Great talk and questions! 1 Armie Flores Armie Flores 2 months ago Thank you Dr. D. Sinclair and Mr. M. LaPlante ,a very interesting podcast discussion. Blessings be upon to all humanity for an awesome information. 19 jojohnviz12 jojohnviz12 2 weeks ago What the nation of Islam has been saying since the 40s basically 🤣 1 Learn C# With Visual Studio Community Learn C# With Visual Studio Community 2 months ago Do you have a daily food chart available? I would like that for reference in my kitchen. Thanks. Little O Little O 4 weeks ago My #1 rule for health is "NEVER eat after sundown." Per Dr. Satchin Panda that causes massive inflammation that doesn't get resolved until the next day. He also said that given a choice between eating bad /unhealthy food during the day or nutritious food in the evening, it is better to eat during the day because "eating late turns even nutritious food into junk." I told this to a stranger on a golf course a year ago. A month later he saw me at the golf course and told me that he had stopped eating after sundown (he overhead me talking about this with others). he said he was 73 and a LONG time Type 2 diabetic andoften taking insulin. He said he decided to change "just one thing". he confessed that he was, as before, still cheating on the diabetes diet even drinking some beer and wine on occasion. He then said that his AM glucose that morning was 78 and he "hadn't seen such a low number in a very long time." He saw a downturn of his am glucose reading within the first week. And that's all he had changed. Another man that I know of, was morbidly obese (nearly 300 lbs) and out of desperation he decided to never eat after 6PM. he didn't know of the above but was frustrated that he had no self-control. He also decided to drink more water and he started to crave it. He lost almost one-third of his body weight in 12 months with just these two changes. And he confessed that he was still eating his favorite snack: donuts. True story from an old man who turned his health around with time-restricted eating, intermittent fasting, a few multi-day fasts and "NEver eating after sundown." 1 Adaora M-Ezike Adaora M-Ezike 2 months ago This is beautiful, been trying hard to transition to vegetarian but still struggling,I need help please 🙏🏼 Marko Berar Math Marko Berar Math 2 months ago (edited) First of all, great podcast! Keep on 👍 However, I have a question. At 1:06:11 you've mentioned that 100k years