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

Activating sirtuins, mTOR, and AMPK with NAD boosters, fasting, and caloric restriction can extend lifespan by up to 30% and promote health and longevity through a balanced diet, low glucose levels, and some plant-based meals

Questions to inspire discussion 

• How can activating sirtuins, mTOR, and AMPK extend lifespan?

  —Activating sirtuins, mTOR, and AMPK through NAD boosters, fasting, and caloric restriction can extend lifespan by up to 30% and promote health and longevity.

• Does fasting have an impact on longevity?

  —Yes, fasting can boost the body's defenses against aging and help maximize longevity, regardless of body weight.

• What is the effect of calorie restriction on lifespan?

  —Calorie restriction has been proven to extend lifespan in all organisms and can be done with minimal cost.

• How does reducing sugar intake affect lifespan?

  —By reducing the amount of sugar in the diet, lifespan can be extended by changing glucose levels and controlling the process with a set of genes.

• Are mTOR, AMPK, and sirtuins beneficial to human health?

  —Yes, there is enough evidence from animal and human studies to conclude that mTOR, AMPK, and sirtuins are beneficial to human health.

Key Insights 

Dietary Strategies for Longevity

• 🍽️ "We're going to be covering when to eat and also what to eat within 24 hour periods, as well as over a year, not just to maximize your wellness and how you feel and look, but how to maximize your overall longevity."
• 🍽️ "Eat less often" is the one thing that will have the biggest impact on longevity based on all the science.
• 🕒 "It's not just about the period of eating. It's the period of not eating that's so important for boosting the body's defenses against aging to maximize longevity."
• 🍽️ The most reliable way to extend lifespan is to restrict calories, which has been shown to work on everything from yeast to Labradors.
• 🌱 "Slowing down the ticking of the clock by fasting or eating the right foods, like the Mediterranean diet, is now shown to not just slow down biological aging, but probably reverse your age as well."
• 🍷 "The Mediterranean diet is likely to be the easiest to do in the Western world and have the biggest bang for the buck in terms of longevity."
• 🥦 Switching to a Mediterranean diet can reduce the chances of death on any given day by 31% for individuals under 80, showing the significant impact of dietary changes on longevity.
• 🥦 "Eat less, cut the sugar, cut the meat, eat the veggies" - Dr. David Sinclair emphasizes the importance of a plant-based diet for longevity.

Benefits of Fasting for Longevity

• 🍽️ Caloric restriction and low glucose levels boost the activity of sirtuins, highlighting the potential benefits of fasting for longevity.
• 🧬 Fasting can impact longevity genes like mTOR and AMPK, providing potential benefits for longevity.
• 🍽️ Inhibiting mTOR and stimulating autophagy, even without fasting, can significantly extend the lifespan of flies and mice by up to 30%.
• 🌱 Fasting has been shown to improve blood pressure, reduce BMI, decrease weight circumference, and upregulate DNA repair proteins, potentially contributing to longevity.
• 🍽️ Fasting has shown benefits not only for weight loss but also for improving insulin sensitivity, lowering glucose levels, and potentially benefiting diseases like type one diabetes, multiple sclerosis, and cancer.
• ⏰ Fasting mimicking diets have shown to help cancer patients survive and recover from chemotherapy, providing evidence that fasting is beneficial for both longevity and diseases.

Impact of Diet on Aging and Disease

• 🚗 "You wouldn't drive a car without a dashboard. So, why do we do that for our bodies, which are even more important."
• 📊 Personal experimentation and measurement, such as using continuous glucose monitors, can provide valuable insights into individual health and should be encouraged rather than discouraged.
• 🧬 "Alzheimer's disease is a good example of proteins that get modified and accumulate in your brain, and it happens not just in the brain, but in all tissues. We have these old proteins that linger, 'cause us to get old to malfunction, but it's reversible and it's reversible, by fasting, it's reversible also by having lower levels of these branched-chain amino acids, at least part of the week."

#Health #Wellness #Food #DavidSinclair #Longevity

Clips

• 00:00 🤝 Thanks to our sponsors, we discuss the science of aging, nutrition, and fasting to maximize wellness and longevity.
  • We discuss the science of aging, when and what to eat to maximize wellness and longevity, and thank our sponsors for providing this podcast free.
  • Skip the wait list and join Levels today at levels.link/sinclair and get a special offer from Athletic Greens and Inside Tracker.
  • Inside Tracker provides personalized nutrition analysis from blood and DNA tests, with easy-to-understand graphs and diet/lifestyle recommendations to improve your health.
  • Eating fewer meals per day can have a positive impact on longevity, even if it doesn't necessarily mean eating fewer calories.
  • Fasting can boost the body's defenses against aging and help maximize longevity, regardless of body weight, but leaner people tend to live longer.
  • Calorie restriction has been proven to extend lifespan in all organisms, from yeast to Labradors, and can be done with minimal cost.
• 10:35 🧬 Activating sirtuins, mTOR, and AMPK with NAD boosters, fasting, and caloric restriction can extend lifespan by up to 30%.
  • By reducing the amount of sugar in the plate, the lifespan of the little pets under the microscope was extended by changing the glucose levels and controlling the process with a set of genes.
  • Low energy activates the sirtuin genes, which protect DNA and extend lifespan.
  • Yeast cells can be made to live longer by activating sirtuins with NAD boosters or artificially turning on the PNC-1 gene.
  • Caloric restriction activates sirtuins, mTOR, and AMPK, which are natural defense mechanisms inherited over billions of years.
  • Fasting activates mTOR, which stimulates autophagy, leading to increased longevity in flies and mice by up to 30%.
  • AMPK, an enzyme that responds to low energy, increases when you're hungry and helps fight aging by stimulating the production of mitochondria, which are important for energy production.
• 17:33 💊 Low dose, intermittent rapamycin mimics fasting and has been scientifically proven to improve health and upregulate DNA repair proteins.
  • We have enough evidence from animal and human studies to make strong conclusions that mTOR, AMPK and sirtuins are beneficial to human health.
  • Low dose, intermittent rapamycin mimics fasting and boosts immunity, predicting longevity in humans.
  • Fasting and drugs that mimic fasting have been shown to slow down the occurrence of diseases of aging, and there is evidence from double blind, placebo controlled studies and large populations that support its use for longevity.
  • Fasting from Dawn to sunset for four weeks has been scientifically proven to improve health and upregulate DNA repair proteins.
  • Fasting has been shown to be beneficial for people of all ages and weights, and can even help fight diseases such as type one diabetes, multiple sclerosis, and cancer.
  • It's important to measure your body's response to different diets and exercise regimens to optimize your health.
• 27:04 🤔 Practicing time-restricted feeding and avoiding reactive hypoglycemia with an optimized diet can help lower mTOR activity and provide the body with a state of perceived adversity.
  • A fasting mimicking diet lowers mTOR activity by providing the body with a state of perceived adversity through reduced intake of branched chain amino acids.
  • Fasting has been shown to help cancer patients and has a deep cleanse effect on the body, with time restricted feeding being the most effective for those who can't go beyond 24 hours.
  • To practice time-restricted feeding, have at least 16 hours of not eating or not eating much, and 8 hours of eating, with the period of sleep being the easy part.
  • I take a cup of tea or coffee and a minimal amount of yogurt to mix my supplements with in the morning instead of eating breakfast.
  • After a few weeks of skipping breakfast and lunch, your liver will learn to compensate and you will no longer feel hungry.
  • Eating certain foods can cause reactive hypoglycemia, which can be monitored and avoided with a glucose monitor and optimized diet.
• 34:12 🤔 Eating a balanced diet with adequate nutrition, low glucose levels, and some plant-based meals can help activate autophagy and promote longevity.
  • Genetics play an important role in how individuals respond to caloric restriction, with some strains of mice and likely humans living longer or shorter depending on their genetics.
  • Filling your body with fluids and a bit of protein can help take away hunger and prevent hangry behavior.
  • Adequate nutrition is necessary for intermittent fasting, so when eating, focus on what should be on the plate and what should not be there.
  • High levels of glucose can lead to type 2 diabetes, cardiovascular disease, and reduced longevity, so it is important to keep glucose levels low and consistent.
  • High protein, carnivorous diets may provide short-term gains, but there is no evidence that they are beneficial for longevity.
  • Eating a plant-based diet part of the week can help activate autophagy, a protein recycling program that can help reverse the effects of aging.
• 47:48 🍇 Choose organic, local and colorful grape varieties, such as Pinot noir, for red wine to get the most resveratrol and benefit from a vegetarian diet, Mediterranean diet, and Okinawan lifestyle to promote health and longevity.
  • A 2013 study by the Adventist Health Group found that the more vegetarian and vegan a person is, the lower their chance of dying, with a 19% reduction in mortality for those who follow a pesco-vegetarian diet.
  • Eating a Mediterranean diet plus exercise and/or an Okinawan diet can reverse biological aging.
  • Okinawans have the longest life expectancy due to their lifestyle, social structure, and exercise, which is supported by the fact that Okinawans who move to Hawaii don't live as long.
  • Plant molecules activate proteins in the body that promote health and longevity, suggesting that xenohormesis (eating plants that have experienced stress) is beneficial.
  • Organisms sense stress in their food supply to survive, and plants produce polyphenols when stressed, which can be found in organically grown foods and those intentionally stressed.
  • Choose organic, local and colorful grape varieties, such as Pinot noir, for red wine to get the most resveratrol.
• 58:14 🍎 Eat less, cut sugar and meat, focus on veggies and natural sweeteners, and put sugar at the end of meals to reduce health risks and activate longevity genes.
  • Eat less often, avoid sugary drinks and foods, and focus on natural sweeteners like Stevia.
  • Reduce your meat intake and focus on a Mediterranean diet for long-term health and cancer prevention.
  • Switching to a Mediterranean diet can reduce mortality in people under 80 by 31%.
  • Eat less, cut sugar and meat, eat veggies, and put sugar at the end of meals to reduce blood sugar spikes.
  • We are causing an obesity epidemic in children which is accelerating their aging process and leading to long-term health issues.
  • We need to put our bodies in a state of want to activate longevity genes and fight diseases for optimal health.
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