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.

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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

For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website.

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.