In this episode, Dr. David Sinclair and cohost 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 plantbased diet for slowing aging and offer key insights into when to eat and what to eat to maximize longevity.

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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 AntiAging 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 Prolongevity Intervention in Humans
00:24:00 Evidence that Fasting can Attenuate Human Disease
00:25:11 Different Fasting Regimens
00:29:42 Focus on Timerestricted 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 PlantBased 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, nonobese humans https://bit.ly/3HXGptH
Timerestricted feeding in humans with prediabetes https://bit.ly/3ffZWct
A 24hour 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 fastingmimicking 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.

Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.