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

#Food #DavidSinclair #Longevity What to Eat & When to Eat for Longevity | Lifespan with Dr. David Sinclair #2 1,318,253 viewsJan 12, 2022 38K DISLIKE SHARE DOWNLOAD THANKS CLIP SAVE David Sinclair 180K 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 3,078 Comments rongmaw lin Add a comment... Juan Pablo Aranovich Juan Pablo Aranovich 3 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 1.9K ANGELICA LINFESTY BLASCHKE ANGELICA LINFESTY BLASCHKE 3 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 130 TimBo TimBo 2 months ago Dr. Sinclair is awesome. Besides all of the work he does, he takes the time to share it with the world🙏 24 Sean McCool Sean McCool 3 months 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. 57 Livia the Malazan potato noob Livia the Malazan potato noob 3 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! 64 Andalee Hyatt : The Last Pigment Andalee Hyatt : The Last Pigment 2 months ago That was a fantastic episode. I really enjoy your content. Thank you for putting this information out into the universe so that more people can learn. 3 Wasim Ahmad Wasim Ahmad 4 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 909 Leonardo Paredes Leonardo Paredes 1 month 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. 10 AmericanEagleInvest AmericanEagleInvest 3 months ago Awesome content David! Thank you so much for sharing your up to date and powerful information to us laymen. Is there any way to get a transcript of the podcasts? 4 Attila Mészáros Attila Mészáros 1 month ago Great episode indeed!! I have a question related to the time restricted fasting: It absolutely makes sense why skipping just lunch isn`t the best idea because one cannot reach 16 hours of fasting like that. Although I was wondering whether is there any difference between not eating breakfast and have lunch and dinner or have breakfast and lunch but skip dinner? Thanks in advance for the answer! 2 Sarah Pellett Sarah Pellett 3 months ago Thank you so much for sharing all of this information on what a proper, healthy, life saving diet should consist of. I eat up (no pun intended haha) all the info. I can on diet and nutrition, however there is so much contradiction between the different popular diets out there and what’s trending this week that it’s super confusing and frustrating and easy to just give up. I’m grateful for your knowledge and expertise. I’m intrigued with all you’ve shared and excited for what the future holds for each one of us. 7 Roman Rubtsov Roman Rubtsov 2 months ago Thank you for this episode and a lot of valuable information provided. I've been living like described for the last 5 months and I feel much better know. The only problem that remains is that sometimes I just need more energy that comes from bigger amount of food and I haven't figured out until now how to solve. It is not that I need junkfood at times, just bigger amounts of good foods. I am studying almost all the time and this food (along with the fluids) is a great source of energy, for with food I can manage to study all the day with short breaks, with the right approach I am evidently lesser productive. 3 SP Kelly SP Kelly 3 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. 86 Daein Kang Daein Kang 3 months ago I’ve done 7 day fasts with just liquids- water, tea, Chinese herbs cooked down- and I do exercise like swimming and biking- the first 3 days are challenging but after my body gets used to it and my hunger comes and goes quickly without being as severe plus my thoughts get very clear and I feel like I have more energy. 1 RoedhamHouseRanch RoedhamHouseRanch 2 months 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. 😊 💞 21 Captain687 Captain687 2 days ago I can confirm through my experience that fasting feels amazing once your body gets over and eventually overcomes hunger pains. Masii Harwood Masii Harwood 2 months ago Thanks very much for such an informative and enlightening conversation, you guys are great souls ❤ ♥ 2 John Hall John Hall 3 months ago Loved your book and finding these podcasts are just adding a higher level of detail which is great, I am sharing with friends and family as well 1 Maalti Sharma Maalti Sharma 4 months ago (edited) Key takeaways: • Cut-off artificial sugars (processed carbohydrates) • Cut-off meat or atleast start reducing it from your diet. Meat lovers can switch to Mediterranean or Okinawan diet models. • Practice intermittent fasting. Start with skipping breakfast and try to avoid snaking in between. Tip 1- if its harder for you to practice I.F. then start drinking warm water, black coffee or green tea. Tip 2- if its still hard then consume a handful of nuts (as they contain proteins and healthy fats) and wait for 20 minutes. Tip 3- You can try natural sweeteners like stevia. • Consume more colored vegetables and fruits. Go for organic if possible. • Meal order- Consume proteins and vegetables first. • Start doing strength training and walking • For longevity, vegetarian and vegan diets are the best. 297 Wilmar Gutierrez-Pelaez Wilmar Gutierrez-Pelaez 13 days ago Awesome podcast! Thank you so much. I have a question: you say you drink your green shake in the morning. Doesn't that spike the glucose level? Or in other words, doesn't it break the fasting? Thanks again! 😊 2 Red Pill Lense Red Pill Lense 4 months ago (edited) This information is so valuable, that even the immortal Dracula is taking notes! Thank you so much, Dr. Sinclair 🧛‍♂️👍 75 Academiclibrary Academiclibrary 1 month ago Awesome content David! Thank you so much for sharing your up to date and powerful information to us Aneesha Anand Aneesha Anand 3 months ago (edited) Excellent content, many thanks for sharing your expertise and knowledge with the world! I personally think this conversation style episodes between Matt and yourself work very well, both in terms of spot-on probing further, whether to get you to elucidate or elaborate, and/or in terms of the dynamic and both your energies. 5 Jessica Greg Jessica Greg 1 month ago Love watching you guys! I've been a vegetarian since '75, I'm 51yo, glad to see the science behind the morality 1 Wei Geng Wei Geng 3 months ago Such amazing and useful information not for longevity but for healthy longevity. Thank you so much for your work. 1 Dominique Zivkovich-Brady Dominique Zivkovich-Brady 3 months ago Congratulations David on getting your podcast underway. Loving the Huberman input - clearly a boy crush there. Grateful for your sharing & getting more quality information to the masses. Excited to see more! 1 noonecaresaboutgoogle+ noonecaresaboutgoogle+ 3 months ago I've always bounced in and out of exercising and eating well, taking my relatively healthy body for granted. Dr Sinclair's very easy to understand advice has given me the motivation to make permanent healthier habits for nutrition and lifestyle. Delaying aging by 8 or 10 years was the motivation I needed! 31 Ajith Samaratunga Ajith Samaratunga 2 months ago Thank you Both explaining for all of us . Both of you are excellent teachers . Most rational scientific discussion. Cody Born Cody Born 3 months ago First of all, thank you for all of the great, digestible content. I hope you get some fulfillment from helping the many people who are able to improve their lives from your research and videos. Although there is a lot of overlap, it seems that there's a natural opposition between muscle building and longevity. Personally, I prioritize longevity over muscle gain and maintenance, but I also don't want to sacrifice where I don't need to. From my naïve understanding, it seems that compromise could be found by either altering days of focus (ex. 4 days calorie restriction, 3 days high protein) or my consistent moderation (everyday moderate protein intake & intermittent fasting). Is there any research that you're aware of that shows evidence one way or the other? 3 Paul Paul 2 months ago Good sound sensible advice and information thanks Dr Sinclair. My wife and I intuitively decided to cut back to 2 meals per day about 2 weeks ago and we have both lost weight but not been hungry. Cut out all bread, pastries, cakes and processed food. Increased salads, vegetables, fish and a little chicken. Cut out all red meat. We both have more energy and look better. No puffiness or fluid retention. And a bonus is my wife's arthritis in her knee has lost the swelling and she is walking easier. 7 Steven A. Bergg C-21 Executives Steven A. Bergg C-21 Executives 1 month 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. Julieanna Walker Julieanna Walker 2 months ago I love the geek humor you guys have!!! The learning is awesome too; however, your ability to keep moving forward after a super great joke amazes me. I get derailed, but, appreciate your ability to move through it keeping on point shows respect for our time. Sandra Determan Sandra Determan 3 months ago Absolutely amazing, as always! David Sinclair is a genius, and he's literally changing our species for the better. So grateful 129 nietylkodupamnieboli nietylkodupamnieboli 2 months ago It started when I realised I cannot provide enough calories for my longer bicycle rides I got in love with and I always struggled with bonking. Then I found out about ketones as an alternative fuel and about fat/glucose metabolics to know how does it work. Even before getting enough of knowledge I strated experimenting on myself and it was hard and uneffective. It took me some time to find out what kind of diets or feeding lifestyle I'm most confortable with. So as for a breakfast I don't do really a breakfast when it comes to glucose & insulin components in me after night fasting, but drink a coffee with lots of fats (milk, butter, coconut oil, cocoa) and small sugar intake (lactose in milk and fructose in honey & some carbs in cocoa) before my bicycle ride (about 1h) to work. Then I fast until I finish the job or even later when I got back home. It's about 2-4 hrs feeding window, first with carbs just after the bicycle ride and then more fats then carbs before I get to sleep. This is how I work. There was a time I was trying to stick to 1 meal a day (late supper usually) and because I've exercised a lot (bicycle + swimming and some kettlebell workouts), I needed a lot of calories intake to compensate, the only way I would be able to follow the 1 meal a day rule, was to keep my food as fatty as possible just to keep it low in volume so I can sleep without feeling sick. That's how I tested ketogenic diet on myself and how to live with it. After 1 week it's easy peasy, but still requires a lot of conscious decission making about what food to eat especially when visiting someone like friends or family. So the strict ketogenic diet is not for me, but knowing when eating carbs is ok and when it makes me vulnerable to what insulin makes with my body is crucial, although i break from it on Sundays and any ocasions involving other people dear to me. The bottom line is that nothing really I have heard here was mindopening to me, so I know it has to be true. TheMalteseMisfit TheMalteseMisfit 3 months ago Wandered over to this podcast after hearing your session with Huberman. Good stuff. I've been trying to keep a 16-8 feeding window, but not always been successful. It's not due to hunger, but trying to maintain calories during the day to keep up with my strength and CrossFit training sessions. Working long hours as a nurse isn't conducive to a flexible meal pattern. I follow a low carb diet, mostly meat, veggies and fruit. The weekend is generally when I'm not working out so I'll do a 36 hour fast, and hunger isn't an issue in the slightest. I'd like to optimise health and longevity, but leaving out meat is gonna be a no-no. I've successfully cut out processed foods for over a year and a half (and bread and pasta for even longer), along with alcohol, and I feel great. I'll treat myself every now and again with a slice of bread or a dessert if me and le gf go out on a date, but at home it's all home cooked, whole foods. Looking forward to the podcast where you talk about Metformin. Shelley Boa Shelley Boa 3 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. 49 Plamena Koleva Plamena Koleva 3 months ago Thank you for the informative talk. I would love to see a collaboration between Dr. David Sinclair and Drs. Ayesha and Dean Sherzai from Loma Linda University. Their research is focused on lifestyle intervention for the prevention of Alzheimer’s disease. Keith Kerns Keith Kerns 2 months ago Your program is awesome! I learn so much. Please continue the series. Suggestion: can you do a segment on serrapeptase? It’s supposed to remove plaque from arteries, and dissolve dead cells, scar tissue, blood clots. There’s a debate if it survives stomach digestion. I read a 1994 Japanese study summary that indicated it did make it into the intestines for absorption. With all your knowledge and expertise, would love to hear you delve into its efficacy. Thank you very much! Leyla Herr Leyla Herr 3 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. 112 KD KD 3 months ago (edited) This was amazing!!!! Dr. Sinclair, bloody brilliant mate....Your explanation of the science behind everything was crystal. Your explanations were paced, not too fast so I was able to absorb and process all of this information. Matthew asked all of the right questions, Kudos!!! This will be on repeat, my go to video. Now I have the understanding and the answers to my particular situation based on your breakdowns. Excellent tips!!!!! New subscriber✌️ 13 avigars97 avigars97 4 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! 43 Kristina Sereb Kristina Sereb 1 month 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 disease /health /diets disease /health /diets 3 months ago Thanks!! Dr. David sinclair giving to us good information about human being aging..amazing episodes.. 1 Franck Franck 2 months ago (edited) Thanks for podcast series. You mentioned “high protein intake”, could you please define what “high protein“ means for you? How much is “high”? Many thanks 🙏 The West House The West House 3 months ago I enjoy the podcast a lot and have read and listened to some of David's other work. Super exiting stuff. One thing that bugs me is that most of the services and devices used (including those of the sponsors) are not available in many countries. I live in Southern Africa. Not only are most of the services/devices not available, the ones that are available are also extremely expensive due to the exchange rates of the Rand/Namibian Dollar/Pula to the USD. This is where this episode shines, because these are steps all people can take without increased expenses. With wider adoption I hope tech supporting healthier living becomes available all across the globe soon. Doctor Jack Has Your Back Doctor Jack Has Your Back 2 months ago This series is awesome! I have grown really interested in botanical health and understanding nutrition further. This just confirms what I’ve been researching. Thank you! 15 Cheryl R Leigh Cheryl R Leigh 4 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. 139 Som Som 3 months ago What a great talk. Love how informative it is, and at the same time how easy it is to listen to and understand. Thanks guys 3 Denise Coates Denise Coates 3 months ago Thank you for sharing your vast knowledge base. Please can I ask a question. I’m post breast cancer 6 years (A hormone based breast cancer) . My post treatment is a tablet called Anastrozole snd currently I take it in the morning after some food that’s lined my stomach.. I really believe in the intermittent fasting but only skipping one meal. I do exercise and I’m adopting a plant based med diet…Is there any other advice you can give me? Thank you. Denise 🎀 3 Christine Lutzko Christine Lutzko 2 months ago Great episode, super informative. Can you consume bone broth while fasting (between meals)? Cosmos-smallpiece Cosmos-smallpiece 3 months ago I really thought Matt guided this podcast extremely well and his questions and interjections were excellent . I recommended that everyone watches this . Great presentation 4 Katongo E. Nunkwe Katongo E. Nunkwe 3 months ago Your good work is appreciated and that you have shared is really great. I needed to hear this and it has come at a time that I am learning to quit sugar. Very thankful for this information. 2 Teeqo Teeqo 4 months ago Fantastic episode! Thank you, thank you, thank you! 🙏🏼 88 Angus Henderson Angus Henderson 2 months ago Hi David, Thanks so much for the great series. I'm workign towards only eating once a day, but often eat fruit as a low cal, high-fibre lunch. I know some fruit like grapes are high fructose, but would shed more light on eating different fruits and their effect on fasting and ageing, please? Brenda Steele Brenda Steele 2 months ago LOVE this podcast. Please continue! Chris G Chris G 2 months ago I have cut sugar, and can eat less now without crazy cravings hijacking my life! I am mostly eating vegan, and have upped my organic vegetable intake. I feel so much better, and have dropped 10 pounds so far. I read your book, but this format was easier to glean info from. TY 1 Burak Demir Burak Demir 3 months ago As a biochemist, I am amazed of this channel. I've been following Dr. Sinclair for quite a while now and can for sure say he is top notch. IF mixed witha medit. diet is the way to go. Greetings from Germany! 5 Yehong chen Yehong chen 3 months ago It‘s really great to having co-host Matthew here, he helps me to understand much better, thank you! 12 Aengus Giblin Aengus Giblin 3 months ago