2022-08-30 - Interview Dr. David Sinclair - Optimize Longevity - What To Eat & When For Longevity: Difference between revisions
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| is one of those vital uh metals that you need yeah so and I would say that my list is | | is one of those vital uh metals that you need | ||
- [Serena] yeah so and I would say that my list is | |||
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| um you know kind of setbacks from collagen if you could dive into that right so so collagen is the most | | um you know kind of setbacks from collagen if you could dive into that | ||
- [David] right so so collagen is the most | |||
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| okay great so thank you for covering that we had a lot of questions about that | | - [Serena] okay great so thank you for covering that we had a lot of questions about that | ||
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| yeah I mean the ones that are important they go by those names there's one called hydroxylchron glycine the other | | - [David] yeah I mean the ones that are important they go by those names there's one called hydroxylchron glycine the other | ||
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Revision as of 06:41, 14 September 2023
- Length: 50:36
- Interviewee: Dr. David Sinclair
- Interviewer: Serena Poon
1. Longevity diets. What's real and what's a fad?
2. What is "xenohormesis"?
3. Longevity Foods: Fact vs. Fiction
4. Is the plant-based diet the best diet for longevity?
5. Are supplements good for you long-term?
Transcript
Intro
0:00 | I know you know a lot about that more than me in fact but what what I liked when you said David you should look up |
0:06 | this plant-based diet and the benefits um there are a lot of studies that show that certain types of foods and diets |
0:13 | are really have a big impact on cancer can reduce your chance of cancer by many |
0:19 | fold and that's not the only reason you would potentially live longer on these diets but it's certainly an important |
0:25 | one thank you foreign |
0:37 | [Music] |
0:48 | hi Serena how are you today great how are you doing great so uh Gizmo is off |
0:56 | to the side he was having a tough day so ah last time you slept through the whole |
1:01 | thing so hopefully today we'll see you yeah so hopefully today he's gonna be |
1:07 | doing okay uh so we have obviously so many questions um thank you I'm so excited that we're |
1:13 | doing this again and um obviously I've already shared with people that we're not going to get to all the questions |
1:20 | um and some of them are shared here on social but you know just encouraging everyone to go to Lincoln our bios |
1:26 | to sign up with uh to that landing page that gives them sort of a little bit |
1:32 | more access to the content that we're sharing here and replays and resources and also if you text questions to the |
1:38 | number uh that we've shared then the not just stays on the text log that you send |
1:44 | in so they don't disappear like they do on social so |
1:49 | um just to just so that we can be as you know be of service as much as possible |
1:54 | to everyone so um okay so yay so today we're going to talk about longevity diets |
2:01 | um so many questions obviously there's a few key questions that that we want to |
2:06 | go over um I'm just going to summarize the questions for the people who are on your cookie notes so that you can kind of |
2:12 | manage your time we're going to cover longevity diets what's real and what's a fad |
2:18 | um okay we're gonna try to cover these five questions and we're gonna do our |
2:23 | best so if we don't then we'll get back to it better I'm gonna try to cover that and uh what is do you know hermesis |
2:29 | which I'm really excited maybe we can actually start off talking about that uh and then whether or not a plant-based |
2:35 | diet is the best for longevity we say 80 of our questions have a lot to do with |
2:41 | that alone and whether or not people need to stop eating meat and you know collagen and um and even fish and other |
2:48 | products uh we're gonna go through some longevity Foods whether or not |
2:53 | or not and um and then we'll talk about some supplements so this is our goal for |
3:00 | this chat but we only have about you know 45 50 minutes so if we don't get to |
3:06 | all of them as I've already shared before Dr Sinclair came on uh we have a |
3:11 | question we have questions that we don't answer I encourage you to send them in send them into the text message sign up |
3:16 | in the Lincoln bio subscribe because you can always take all those questions that |
3:22 | were answered and we can we can do them in a different episode so even if it's not in this one we can always address it |
3:29 | later on so it's always helpful to send them in um and don't feel like you missed out if we don't answer all |
3:36 | of them and also if you subscribe to this notes that we put out and we can send |
3:42 | you by email so subscribe yeah so there's that and then the replay is too stupid so much easier for you |
3:48 | guys to find and there will be a link to the replay in uh in that link in the bio |
3:54 | graphy that shows this landing page all right so okay so there's so many comments it's actually hard for me to |
4:01 | see them all right people keep asking about my hair Serena but they should be asking about your hair |
4:09 | well my hair is real those of you who are often curious about whether or not it is it is and I would |
4:15 | say that it comes from all the nutrients I get from my plant-based diet |
4:21 | but we can talk about that more later uh and your hair do I get BOTOX no I don't |
4:28 | get botox but I do get dysport a few times a year and I'm well overdue |
4:34 | for one so I'm sure you guys see wrinkles that aren't normally there but |
4:40 | um yeah and I'm super open if people want to ask me questions I'm happy to answer them there's nothing to hide |
4:46 | uh okay so should we dive in um I really would like for you to talk about Xeno hermesis because I talk so often about |
4:53 | eating the rainbow uh and how that's so important in terms of all the nutrients |
The science behind Serena's Culinary Alchemy® method and "eating the rainbow"
5:00 | vitamins and minerals we get from the spectrum of the rainbow of plants but you dive into something very important |
5:07 | which is why those brands have those deep colors and what that actually means |
5:14 | um that they have those deep colors so could we dive into that for a minute because that's such a new term like |
5:19 | people have only heard through you um and through your last podcast okay so the idea is that |
5:25 | evolved with plants and plants don't just give us food they give us warning about future and when plants are worried |
5:32 | about their own Survival let's say they don't have enough water or they get too much sun or in the case of green tea and |
5:38 | matcha they don't get enough Sun they put out these molecules they make these molecules so they can survive and these |
5:45 | are molecules that work most of us are familiar with there's there's quercetin phys Eden Resveratrol from red wine or |
5:52 | lake acid from olive oil is curcumin all of these molecules are made many of them |
5:58 | are called polyphenols These are chemicals with little Circles of carbon that's called a phenol and uh and |
6:04 | they're linked together and over the years over the centuries we've learned that these molecules from |
6:09 | plants are very healthy for us and what I've been saying in my research and in |
6:15 | my my book is that perhaps it's not their antioxidant activity that's so |
6:21 | important in fact many of them are really terrible antioxidants Resveratrol isn't great uh it's vitamin C is way |
6:27 | better but it's Resveratrol that protects you against a western diet uh and lowers blood sugar so what is going |
6:34 | on and so Conrad how it's another doctor and I uh about 10 years ago I came up |
6:40 | with this concept called Xeno promises x-e-n-o which means between species and |
6:45 | homiesis is the term of adversity whatever doesn't kill you makes you actually stronger and longer lived we |
6:51 | think so xenoverseas the ideas you want to eat plants that make these molecules |
6:56 | red wine is a good example but also matcha tea and three you can rattle off |
7:01 | a lot of them but we tend to look she and I look sooner I look for plants that are colorful because colors come along |
7:08 | with these polyphenols and we look for foods that are are not uh handled with kid clubs so if you go |
7:16 | looking for food and it's let's say you find a lettuce that's watery and pale and not very green that's the opposite |
7:22 | those plants won't have a lot of these polyphenols whereas the bright green and red and orange ones and the drinks that |
7:29 | are full of color like red wine in moderation I have these polyphenols so why do they make us healthier we think |
7:36 | the idea is that they give us a heads up as to what the future looks like and if |
7:42 | the food is stressed out our food supplies is running out we need to get ready and hunker down or actually defend |
7:48 | ourselves against inflammation against DNA damage against radiation coming in |
7:53 | and so we we when we eat these polyphenols we've seen and certainly in test animals in the lab Remarkable |
8:00 | Health benefits that translate in the case of animals into longevity and protection from a bad diet as well as |
8:06 | mimicking exercise and so we call these molecules xenoverseins and we think that |
8:12 | this Theory explains why antioxidants haven't been as successful in the |
8:17 | longevity field as we once thought and actually what they're doing is turning on our body's natural defenses against |
8:23 | disease and aging so I hope that was um I'm I'm just |
8:28 | trying to get caught up in some of these comments here uh that was really helpful so I hope that helps people understand |
8:36 | um why we say it that way that it is and I thought that was a really thorough explanation so thank you for that |
8:44 | um should we dive into some some of the topics that you talked about uh longevity fasting because there's so |
8:50 | many questions about that I think I shared with you some of the questions that came in um yeah well so that there are a variety |
Longevity and time-restricted eating
8:58 | of diets and of course your diet um your recommendations I'm now |
9:05 | attempting to practice myself so I've really paid attention to what you've taught me |
9:11 | um and it's all science-based which is great that's what I pay attention to and so my diet is now attended very largely |
9:17 | towards a plant-based diet and much less dairy uh and I would call myself a |
9:23 | struggling vegan uh but I'm getting there but the idea it really is that |
9:28 | um it's not just what you eat but when you eat that I think is important and we're all different so some some of us |
9:35 | like food in the evenings almost like food in the morning some of us female with menstrual cycles so there's a lot |
9:41 | to take in but in general what we're talking about is not making the body always in a state of being fed they need |
9:48 | I think there needs to be at least during the week sometimes when the body uh is lacking food lacking blood has low |
9:55 | blood sugar um and so there's various types of diets we call them we used to call it calorie |
10:00 | restriction uh it was first found hundred years ago that restricting calories and Rats makes them live about 30 longer because they're healthier they |
10:07 | don't get cancer and diabetes then there's more recently called intermittent fasting or time restricted |
10:14 | feeding or protein restriction or the keto diet these are all variations on a theme restricting elements about what |
10:21 | what is a terrible Western diet that were being fed by large companies the one that I practice myself is one meal a |
10:28 | day I try at least to come put most of my calories into one large meal which is |
10:34 | for me is dinner I really love dinner and that's mostly plants but you might like breakfast and and you want to skip |
10:41 | dinner or you might want to have lunch it's all up to you and and the main |
10:46 | thing to know is that when when you you don't have a lot of food through the day let's say you skip breakfast you're |
10:53 | actually turning on your body's defenses against aging same ones that these xenover meetings turn on |
10:59 | so I think skipping breakfast for most of my life and during the pandemic I |
11:04 | started having a very small lunch and now I skip lunch if I'm hungry during the day I'll nibble on a few nuts or |
11:11 | help make a spoonful of yogurt but other than that I try to power on through chocolate so any you and I talk a lot |
11:17 | about chocolate very high cacao density or percentage 80 pluses is a good snack |
11:23 | as well um healthy but ultimately I really enjoy dinner I really enjoy eating a |
11:29 | plant-based dinner um and my blood work which I measure fairly routinely has only improved since |
11:34 | I've been on those diets and there's a lot of science um I could cite and maybe in the notes Serena that we put out we'll put some |
11:41 | studies to back this up but there's so many studies showing that a plant-based |
11:48 | diet mostly applies plant-based diets improves health I mean I've got one I'll just tell you if you're on a |
11:54 | Mediterranean diet which is mostly plants a little bit of fish olive oil is the fat you actually reduce your |
12:00 | mortality rate by 31 percent and that there are others there's one |
12:05 | compared to non-vegetarians you can reduce your chances of death in life by all causes |
12:13 | uh by more than 12 and so ultimately I would say that the the one that's the |
12:18 | most health the healthiest is vegan uh and pescetarian uh and then from there |
12:25 | on octo like the vegetarians and then the ones that don't seem to associate |
12:30 | with the longest life are the regular Western diet which we all know is |
12:35 | horrible full of sugar and and terrible fats um and also the carnivore diet I wish |
12:40 | carnivore diets were the longest because I love me but really the science doesn't back that up unfortunately and the |
12:46 | reason we think this all works isn't it's not just the nutrients that we get and the Xenon meetings it's also keeping |
12:51 | your blood sugar levels relatively low amino acid levels not too high |
12:57 | uh and also put your body in that state of one and turns on your body's defenses and all up that's what gives you this 31 |
13:05 | reduction in mortality uh so no thank you for that um again so |
13:12 | helpful and just to have so many uh preferences and studies and links that |
13:17 | we will share after the notes here there are a lot of comments that have come in and uh just some just some thoughts uh |
13:25 | that I wanted to share when it comes to eating uh when it comes to fasting and |
13:31 | having a smaller what I like to call eating window so whether or not you're |
13:37 | fasting for 12 hours or 16 hours or 18 hours um I don't typically recommend people go |
13:44 | more than 18 hours but again it's odds you know what David was sharing was that this is what works for him so it's |
13:52 | really important I think to to really get a sense of what works for your body and whether or not you're someone that |
13:58 | likes to eat in the evening or someone that likes to eat in the morning also sort of depends on your prototype um |
14:04 | like your sleep prototype which we've had you know my dear friend Dr Michael Bruce who's a sleep doctor who has a |
14:10 | very simple task that you can take that's free um those links are in our replays you can also go to his website |
14:17 | to kind of figure out what it what your body type is you know you're someone that is sort of a night person or if |
14:23 | you're a morning person that can also factor into uh when your fasting window is |
14:29 | um and so then when your eating window is so maybe you're someone that functions fast eating from six to ten |
14:36 | some people might function better eating from you know eight to midnight kind of depends and and I love that uh and and |
14:45 | and I love that Dr Sinclair also mentioned uh women's menstrual cycles that did pop up in the comments here so |
14:52 | yes when you're fasting it is different for women and men and um depending on |
14:58 | where you where you're at in your cycle you kind of have to modify your eating window and your fasting and your fasting |
15:04 | window uh and that's something you know that we can share here you can look it up again it kind of depends on what your |
15:11 | goals are where you're at in terms of your age your your uh if you're a menopausal or a |
15:17 | perimenopausal if you're trying to get pregnant if you have any type of thyroid |
15:23 | issues um that all factors into the amount of nutrients that you're getting |
15:28 | in the level of stress that you're putting on your body I think what Dr Sinclair's really emphasized is that |
15:35 | stress is good for our bodies but sometimes we can but over stressing our bodies is also not good right David I I |
15:43 | yeah yeah you can definitely overdo it with exercise and over fasting |
15:48 | um somebody asked is it that is it a problem going over 12 hours so I I disagree with Walter Longo on that I |
15:55 | think that it's okay to go for 18 hours uh but the longer you go the more autophagy you have you recycle old |
16:01 | proteins and it's been shown that there's a deep cleansing that actually happens after three days now I don't go |
16:07 | for three days I go for 18 20 hours but I think somewhere between 12 hours and |
16:13 | 18 20 is a nice spot for most people depending on how they they feel and how |
16:19 | what they can do and the thing that's important to know is that I measure myself I take I do blood tests every few |
16:25 | months through an inside track or a company that I can solve for and I've been tracking myself for over a decade |
16:31 | and so I know what works for me my blood by chemistry extremely youthful and healthy |
16:37 | um so we've got um you know you need to know what's happening to your body and for some |
16:43 | people 12 hours might be great but for me I found that the 1820 what I like to |
16:48 | do and what's working well for me yeah so so that's just a really important I |
16:54 | think point to Circle back on my people right it kind of depends on your body and also what's very important is the |
17:01 | nutrients that you get in during your eating window you know it's really important to hit a certain level of |
17:08 | nutrients when you're eating and making sure they're eating Foods |
17:13 | um nutrient dense foods that give your body the fuel that it needs during that |
17:19 | eating window uh and so obviously that's something some of the things that we're going to talk about here as well Arena |
17:25 | this is one thing I want to mention because I'm seeing people worried about giving up food yeah |
17:30 | so here's the thing you can eat really well what we're saying well I could guess what I'm saying is |
17:37 | um don't always feed yourself you don't need three big meals a day with snacks try to eat two meals a day if that's how |
17:44 | you feel and substitute liquids with a meal so have I have water out of tea I |
17:49 | have athletic greens which has a lot of nutrients in it I have just added water that was coming I do have just add water |
17:56 | on on every other day and so I'm I'm making sure that my my body has |
18:01 | nutrients but I'm also filling up on liquids which don't have the calories |
18:07 | um and so what I've noticed by measuring my blood glucose level with a patch here that my my liver kicks in after about |
18:14 | two weeks if I'm if you try this you should give it at least two weeks because it takes a while to get used to and after that two weeks your liver will |
18:20 | start putting out sugar and you won't feel hungry as much I don't feel hungry during the day uh very rarely actually |
18:26 | only when I'm stressed do I need to eat something and it's it's not because I'm hungry and so you'll find that it is |
18:32 | tough in the beginning so I recommend we recommend having lots of liquids in to substitute but my diet I love my life I |
18:39 | love eating the kinds of foods that I can eat dinner and I can have a really big dinner before I'd always have to |
18:45 | watch what I ate but now I just eat what I want and I don't feel hungry during the day well that is also the substitution of |
18:52 | caloric intake from meat and dairy and now there's plants so it's I think that's also probably why |
18:59 | um so so I agree with I agree with David it's at you know try just going 12 hours |
19:05 | if you're not already fasting you know don't forget that you're you're sleep time time wasting time so when you stop |
19:12 | eating dinner to when you put something into your body the next day try 12 hours and then move it up to 14 and then 16 |
19:19 | and then if you get to 18 or 20 that's usually the best way to go so it's not I |
19:25 | know we want to shock our bodies but it's not such a shock that it's not sustainable um and doing it that way is really |
19:30 | helpful and I agree with hydration you know I often say you know you want to shoot for one ounce per pound that you |
19:37 | weigh bearing that you have no kidney issues and you're not deficient in certain minerals |
19:42 | um but that's a really great goal and if you pair that goal with a fasting period |
19:48 | of you know I'd say at least 16 hours it makes it easier because you're staying hydrated throughout the day and so often |
19:55 | we think we're hungry but we're really dehydrated and um just wanting to address some of the questions that came up last time and |
20:01 | that keep popped up uh for um in the questions that came in about the quality of water it doesn't |
20:08 | necessarily have to be bottled water but it should be clean clean filtered water which you can often get if it's in a |
20:16 | bit but mineral Rich water is you know something like mountain spring |
20:21 | I think that's one of the Mountain Valley but you know mineral Rich natural Waters is also great |
20:27 | so it doesn't necessarily have to be bottled but uh something that's filtered |
20:32 | and you know not just through the top I think is what we were trying to share at the last time and since then so just to |
Can you drink things outside of your eating window?
20:39 | draw some of the water questions since we're talking water yeah it was a question about |
20:44 | um these drinks do they break my fast I mean I think for the aficionados they'd say yeah maybe uh I measure my |
20:52 | my blood glucose and it doesn't change when I have these drinks I don't have a lot of it |
20:58 | um but it's it's mainly just to not have boring water all the time uh and yours is chocolate which I love |
21:04 | too so it really you know I'm not so strict people think that I'm some kind |
21:09 | of uh nurse some sort of a guy that only sticks to |
21:15 | rules I eat stuff that I shouldn't occasionally um and so I think the the point here is |
21:21 | you do your best um you don't have to be so strict about it and |
21:27 | um you do what works for you and what works for me is you know being good 95 of the time if there's a few things I |
21:33 | need to have which is a tiny bit of yogurt in the morning to mix with my polyphenols to dissolve them or some |
21:40 | Just Add Water a little bit and I know that that's not spiking my blood sugar |
21:47 | um it's great you know and again I'm measuring my blood biochemistry I look at my inflammation my blood cells I look |
21:52 | at inflammation of my cardiovascular system my my sex hormones my glucose |
21:58 | levels of course and uh I know that what I'm doing is making me healthier my doctor agrees and so you know well we |
22:04 | can argue over whether this or that is not according to the rules I know what I'm doing is working for me |
22:11 | and again such a good reminder that there's so many |
22:20 | you can see what's going on in your body and you can see how the different changes that you're making in your |
22:27 | lifestyle can you do you know positive benefits it's good to just know you know if you there are so many tests now |
22:34 | um and we're not going to necessarily endorse any different brands but um other than or since I attract which |
22:40 | uh Dr Sinclair is really familiar with there are so many online that you can they can send you a kit and at home kit |
22:48 | and you can take these tests and then just have a baseline have a sense of where you're at and how these things are |
22:54 | up to your body and that's sometimes one of the best preferences um oh and Serena we we have some |
23:00 | discount links for people yeah on the website on the yeah so if |
23:05 | you go to the link in both of our bios it takes you to the landing page which has some of our trusted uh Brands and |
23:13 | resources that we both use and so there's discount links there so if you want to sign up for your inside tracker |
23:19 | um I think that there's a discount link there and uh David talked a lot about |
23:24 | glucose monitor and so that's levels which you were probably already familiar with because of these podcasts but |
23:29 | there's links there too and these are all just great tools um that kind of help you integrate this |
23:34 | information that you're getting now and make it work for you which is what's most important okay question that's right there is I I |
23:42 | do it every three weeks I'm sorry three months and I do the ultimate test and I do inner age inner age 2.0 tells me my |
23:50 | estimated biological age and so it's been getting younger and younger over the last 10 years |
23:55 | um which is you know quite rewarding and not optimizing my body various things so |
24:01 | I'm 52 I'm down now to 42 which places me in the top two percent of all users |
24:07 | so there's that goal that you guys can all put into your you can achieve the same |
24:13 | goal 10 years 10 years younger um especially if you follow all these |
24:18 | all these guides um but let's go back to let's go back to a plant-based diet and whether or not |
24:24 | that is the best diet for longevity uh there were questions that I thought were |
What is mTOR and how does it help with longevity?
24:30 | really a great question that came in about whether or not plant proteins activate mtor |
24:36 | um I you know the answer to that but I would love if you could answer that uh David because for anyone who missed the |
24:43 | last um episode where we discussed mtor um and ampk that would be helpful to |
24:49 | answer that here since we were talking about plant-based diets proteins right so mtor little m t o r stands for Target |
24:57 | of rapamycin which is a drug that may extend lifespan in humans but certainly |
25:03 | does in animals so mtor is a protein that is in all of our cells that measures how many amino acids we're |
25:09 | taking in and it doesn't bother measuring measuring all 20 amino acids it particularly measures the amount of |
25:15 | leucine in the diet will as well as a few others such as glutamine and serine but |
25:21 | um loosens the big one um and it's a branched chain amino acid that comes in abundance from meat |
25:28 | and when you eat a huge amount of steak for for instance mtor will be activated |
25:33 | and it will turn on the body's production of making proteins and |
25:39 | putting on fat and you'll put your body in a an abundance mode because eating a |
25:45 | steak puts you you know your body so this is great we've just filled a manner time to grow now that's not conducive we |
25:51 | think to long-term longevity what we think is is to either inhibit mtora with |
25:58 | um perhaps things like a collagen digest or with this drug rapamycin or even |
26:05 | better being uh skipping a meal or eating a plant-based diet which has relatively low amounts of leucine |
26:12 | compared to meat something weight for weight and that in inhibition or down regulation of the semitol protein in our |
26:18 | cells will do a number of things it'll improve in certain sensitivity feel lower inflammation but the biggest thing |
26:24 | that it does that's important to longevity is it recycles the bad damage and old proteins in our body and that's |
26:31 | called autophagy and that's really important and so you can do that by fasting and you can do that I am sort |
26:36 | but what's interesting at least in mice is if you combine down regulation of them tour and restricting calories |
26:42 | there's an additive effect they both seem to work together and that's why I both skip meals and I tend towards |
26:49 | plants so I hope that answered those questions there and |
26:55 | um we uh there we did talk about collagen you and I a bit and there's uh quite a |
27:01 | few questions that have come up about that about collagen supplements um and just supplements actually before we dive |
27:08 | into collagen can we address um a really common question and it's whether or not taking your supplements |
27:15 | breaks too fast a very very common question and um is it |
27:20 | okay to take supplements I'm an empty on an empty stomach |
Whether taking supplements breaks your fast and can you take supplements on an empty stomach
27:25 | um well good two good questions so having experimented on myself for over a |
27:31 | decade I don't see that drinking a little bit of just that water or taking |
27:37 | a couple of spoonfuls maybe three teaspoons of coconut based yogurt in the |
27:42 | morning with my polyphenols Resveratrol Crescent physique another three what ones I mainly do I don't see them as |
27:48 | breaking up fast okay and having watched myself and measured myself it doesn't do any harm |
27:55 | um and it's actually necessary for me to get through the day and you do what's necessary okay and um and so while I may |
28:02 | have a little bit of protein in my body from the yogurt and from I just Add Water it goes away pretty quickly and my |
28:09 | blood sugar doesn't go up which is my main goal the blood sugar levels are the key really yeah |
28:15 | um you don't want those spikes in the morning and then you get hungry at lunch time and then you eat again that'll make you energetic and then a brain fog and |
28:22 | be tired and then you're hungry again that cycle is I've done that most of my life and it's a nightmare now that I |
28:28 | have my lifestyle and the type of shoots I eat I power through the day and my glucose levels are steady because my |
28:33 | liver is much smarter putting out glucose than my eyes and my mouth are and let your liver take care of you |
28:40 | during the day and then feed yourself later in the day that's my advice yeah and there's you know and I think if you |
28:47 | can wait until you are you are having a bit of food in your |
28:52 | diet and um you're not taking supplements that have to be taken earlier in the day but maybe wait and |
28:58 | take it then so you're not on an empty stomach uh it also sounds like you sometimes you have to sort of experiment |
29:04 | as well I don't have a problem to save myself with my matcha you know in the morning |
29:11 | and and my tummy is fine I have no problems with it but that's my body so everyone's body's a little bit yeah I |
29:18 | don't like taking supplements on an empty stomach usually because especially at night I sit in my stomach and make me |
29:23 | feel this too and I don't sleep that well right um so I like to have them I have some in the morning and then before |
29:30 | bed I have some but I try not to eat them take them too late and that's work much better for me |
29:37 | oh yeah somebody somebody said something important which is uh breaking a fast is different to Breaking ketosis ketosis is |
29:43 | when your body is switched from using carbohydrates uh to protein and fat for energy mainly fat and |
29:50 | um my body doesn't change that I'm still in ketosis even if I eat a tiny bit of food or a little bit of the nutritious |
29:56 | grain yeah yeah and and I that's such a it's something really good to point out as we were talking about as we were |
30:03 | talking earlier it's kind of stood fasting um I know that ketosis is a poor uh but |
30:09 | again if you're women you want to be mindful because if you're in uh ketosis |
30:14 | and extreme ketosis for a too long a period of time then you'll produce more reverse T3 which can affect your thyroid |
30:21 | it affect your hormones and so um for the women out there just just be a little bit more mindful about it and |
30:27 | check your body and check your levels if you are kind of implementing fasting |
30:33 | into your lifestyle and how long you fast and when you fast during the time of the month and and um and also know that during |
30:40 | different weeks of the month you do want to incorporate certain say like um uh starches resistant starches so in |
30:49 | carbohydrate carbohydrates that are good for you when you are fasting during your eating windows so just something to to |
30:56 | kind of take note of um okay so so we're talking so we're talking about that |
31:02 | there are there a few things that you really you'd like to add as we're talking about fasting because there's so much that you've covered in your podcast |
31:09 | oh and by the way let me just interrupt myself really quick for those of you guys that don't already know I David has |
31:15 | a podcast Dr Sinclair is a podcast called lifespan it drops a new episode drops every single Wednesday and um we |
31:23 | are kind of doing a follow-up to those out to those episodes when we have our lives and plus we Pepper and a few other |
31:29 | things so if you haven't already subscribed please do um it's on Spotify Apple go to his uh |
31:36 | Link in his bio and it would also encourage you guys to put on turn on your alerts your notifications because |
31:43 | David lets you know when the podcast yeah it's on YouTube too if you care to |
31:48 | see me move my hands a lot uh so it's yeah it's thank you to everybody who's subscribed that by subscribing that's |
31:54 | the best thing you can do for us um but yeah it's wonderfully uh warm welcome to this uh from everybody for |
32:01 | this podcast I had no idea how it would be received but it's been really an |
32:06 | overwhelming uh welcome from everybody and I think everybody who's taking the time to watch it or listen to it |
32:13 | so um so yeah I just every once in a while just remind myself to let because people are coming in and out and I'm |
32:19 | listening most everyone already knows um who David Sinclair is and what his |
32:25 | podcast but just in case you don't make sure you subscribe and in case you haven't subscribed you just go there |
32:31 | every week you should really should subscribe um certifications so my buddy |
32:36 | is Andrew schuberman from Stanford University and we we like to argue over who has the best university |
32:41 | of course we know that yes to that uh but I was also Keen to see if I could |
32:46 | beat him on the podcast and so right now we're vying for place number one and two in Wellness um and so it's been a lot of |
32:53 | fun he's a good friend uh yeah so I'm just trying to catch up |
32:59 | challenge so so so for the 2000 plus viewers out there just so you know you |
33:04 | can also help David view Andrew huberman by subscribing to his podcast |
33:10 | you might as well throw it too I'm sure |
33:19 | okay well okay so now back to back to our questions that we might actually get through we might actually get through |
33:25 | most of them uh I don't know if we're going to cover all the longevity Foods because there's so many but we can talk |
33:31 | about some of the ones that are uh that you guys have the biggest questions about and obviously we covered some |
33:37 | stuff with antioxidant type foods anti-inflammatory foods um we talked about red wine and green |
33:43 | tea uh and you know Xeno hermesis so why those type of foods are sort of |
33:49 | longevity Foods you know that they help so much uh should we talk a little bit more about supplements I can't see from |
33:56 | link to the supplements uh I can I can talk about the |
34:02 | supplements that I do yeah yeah uh we should all talk about we should talk about um I've seen a lot of questions |
34:07 | about cancer and foods which ones are good to prevent cancer but the supplements that I take |
34:14 | um they're listed on page 304 of of the book lifespan um and I've added a few more ones so the |
34:20 | basic ones are Resveratrol of course the 10 physique and these polyphenols I have that in the morning I have nmn which is |
34:27 | an NAD booster NAD is important for boosting our bodies natural defenses against aging as well we've studied all |
34:33 | of these molecules in my lab discovered them 15 years ago now they're popular |
34:38 | um and so and then at night I take oleic acid um high content like acid oils so like a |
34:45 | fish oil supplement I take vitamin D vitamin K2 K2 is a really important one which keeps the calcium out of your |
34:52 | arteries and puts it into your bones where it's needed uh what else do I do I still take a little baby aspirin every |
34:57 | night and I take CoQ10 and alpha lipoic acid at night as well the CoQ10 is to |
35:04 | make sure that the Statin that I'm on for my cholesterol doesn't deplete that too much other than that I saw somebody |
35:09 | ask does does my diet or our diets lead to um like nutrients and the answer is no |
35:16 | we're very careful about making sure that we have these supplement drinks just add water helps I take the type of |
35:22 | vitamins that I might need vitamins B12 B6 B3 I'm monitoring my vitamin levels so inside tracker will tell you tell me |
35:29 | my vitamin B levels um and also um I listen to you Serena you told me that I should eat Brazil nuts as much as |
35:35 | I don't like them I nibble on a Brazil nut once a day I probably eat one a day and that's called selenium in it which |
35:41 | is one of those vital uh metals that you need
- [Serena] yeah so and I would say that my list is |
35:47 | very similar I take more uh and we can it's I it's such a long list |
35:54 | um a lot of mine are adaptogenic and I think because we've had questions about adaptogens and some natural herbs |
36:01 | herbs uh we can actually dedicate a whole episode to that in the future where we can cover things that came up |
36:08 | like Maca and makuma and ashwagandha and uh all kinds of things you know Ginkgo a |
36:16 | Copa ilatero just different things that are part of my supplement um protocol uh that that's in addition |
36:23 | to what uh David had listed as his and I also do and um and we can talk a little |
36:30 | bit more about some of those have to be taken at certain times of the day to maximize those benefits but I can you |
36:36 | know give you guys a list and we'll kind of go through everything and then and then do a talk on that at a later time |
36:44 | um and then the other thing uh the other thing we were talking about was supplements is collagen so you know we |
36:52 | kind of just touched on it briefly but I think that some people would really love to hear whether or not collagen |
36:59 | supplements are actually good for them or they're not um short-term and long-term benefits and |
37:08 | um you know kind of setbacks from collagen if you could dive into that
- [David] right so so collagen is the most |
37:15 | abundant protein in your body uh it's it's important for your muscle hold it together and your skin and as you get |
37:22 | older you make less collagen and you degrade it and uh leads to the look of Aging but it's an essential protein and |
37:29 | it's a really interesting one from a biochemical uh a biology standpoint it's |
37:34 | made as a triple helix not not double helix like DNA but it's triple and to stabilize it because it needs to be |
37:40 | there for years the cell does what's called hydroxyl problemation and it just |
37:45 | puts little oxygen and hydrogens onto collagen and that stabilizes it and what |
37:52 | this uh ends up doing is it acts as a little signal to cells when they see |
37:57 | this hydroxylation it can actually do good things and so what has been discovered is that when you eat collagen |
38:04 | it actually does seem to and some clinical trials seems to improve care and skin and they promote the growth |
38:11 | growth of muscle cells and differentiation between muscle cells um how does it do that well I was |
38:17 | skeptical I from what I know you eat collagen which is a protein it's |
38:22 | unlikely to work because your body will digest it and you'll just have amino acids and amino acids are amino acids |
38:27 | I'm open to the idea that eating digested collagen in the form of gummies |
38:32 | or drinks there's a very gross ways to take it in could actually do what the |
38:38 | Chinese have been saying for centuries which is that it promotes the growth of things that are made of collagen as well |
38:47 | - [Serena] okay great so thank you for covering that we had a lot of questions about that |
38:53 | um and a question that just came up to the amino acids in collagen um activate the mentor |
39:02 | - [David] yeah I mean the ones that are important they go by those names there's one called hydroxylchron glycine the other |
39:07 | one's problem hydroxyl Proline but basically it's just Proline with another amino acid or two next to it with that |
39:14 | oxygen hydrogen but you don't need to know that it's just you know interesting from a scientist's point of view that |
39:20 | there are potentially the body says oh there's a wound there's collagen being released and digested I need to grow |
39:26 | that wound and heal it and by eating collagen you can actually get these dipeptides into your body they can be |
39:32 | found in the bloodstream and that might be how they're promoting skin Growth Hair growth and even wound healing |
Time-restricted eating vs Ketosis and how they contribute to longevity
39:38 | uh and just and for those of you who are plant-based you know I used to use |
39:44 | college and I don't anymore because I kind of preferred some more uh to have different roots and plants and herbs |
39:50 | that can also promote skin as a wound heating wound healing recuma is one of them like I said we'll dive into more of |
39:57 | these other types it just says options for the people who are plant-based and uh and I also wanted |
40:03 | to uh say that when you are a plant-based as David said that you do |
40:08 | have to make sure that you hit all of your you choose and so I do supplement with |
40:14 | different amino acids as in a supplement form um as opposed to getting them from like |
40:19 | the College of product or some of these other types of supplements so so so yeah |
40:25 | so I hope that answers a lot of the colleges questions talk about cancer a little bit yeah let's talk about that |
Cancer and time-restricted eating studies
40:31 | because I know you know a lot about that more than me in fact but what I've liked |
40:37 | when you said maybe you should look up this plant-based diet and the benefits |
40:42 | um there are a lot of studies that show that certain types of foods and diets are really have a big impact on cancer can |
40:49 | reduce your chance of cancer by many fold and that's not the only reason you would potentially live longer on these |
40:56 | diets but it's certainly an important one especially considering most women well no it's about a third of women in |
41:02 | their 40s already have some type of breast cancer it may not kill them but if you look it's there and you want to |
41:09 | suppress the growth of those Cancers and by eating the right foods and leaving some out you can actually prevent those |
41:14 | little tiny tumors from growing um and there's lots of lots of that I mean the kind of things that that you |
41:21 | know I've been reading about are sulfur-rich foods glutathione leaving |
41:27 | out animal proteins which stimulate production of a molecule called IHF igf-1 it's not like growth factor one in |
41:35 | insulate growth factor one is really important I'll just pause on that that if you have low levels as a mouse or a |
41:41 | human makes you live longer it's known to stimulate cancer and if you eat a lot of meat you have a lot of that |
41:46 | um and what's interesting is if you're on a vegetarian diet or a vegan diet and you take the blood of those people of us |
41:52 | and you put it on cancer cells it can inhibit them dramatically by four thousand percent in terms of their |
41:59 | growth and that's largely thought to be due to the very low levels of igf-1 in the bloodstream again a molecular |
42:05 | explanation for why these diets have been shown over centuries to be healthy yeah and and just to kind of add on to |
42:11 | that we spoke about it last time just briefly we talked about um uh sulfuricane which is very high in |
42:18 | broccoli but specifically broccoli Sprouts in the seeds of the Sprouts these are things that you can add into |
42:23 | your diet since we're talking about not just longevity Foods um they're found in uh Christopher's |
42:30 | type of vegetables but if you say have a hard time digesting those type of foods |
42:36 | whether they're raw or steamed or cooked you can also take it supplementally you know you can take you know raw |
42:43 | dehydrated version of broccoli Sprouts or just the seeds and you can take them ice supplements and that'll be really |
42:48 | helpful as well um since we did Cover supplements of daycare today |
42:53 | um love your fresh mouthpiece rods yay and actually I did a I did a couple of Instagram lives with the king of sprouts |
43:00 | uh Doug Evans and so if you can always go back and check out those apps says he |
43:06 | kind of teaches you how simple it is to sprout your own seeds whether they're broccoli or other things and that all |
43:12 | has all actually dense but they also have sort of called anti-cancer properties as |
43:20 | well so so yeah um we're kind of coming up to top of the |
43:25 | hour um we did have a bunch of questions I felt like we addressed a lot of questions uh today David I think we did |
43:33 | pretty good I know that there's still a lot more what would you like to cover in like the next five minutes or so I know |
43:38 | I know there's so many questions that is a lot and I've got all these notes here |
43:46 | um let's see let's pick one from the audience that would be good okay yeah I |
43:52 | mean there were [Music] I know that people are |
43:58 | people almond and Burberry and all that but we did already kind of cover that the last time so I don't want to go over that again I would encourage you to |
44:04 | watch the replay though um we talked about fasting and you know whether or not |
44:11 | that's suitable for you if you're someone that oh a question that I thought was really good there are people |
44:16 | that are recovering from covid and there are people that let's say they just have a cold um or they're not feeling well they want |
44:22 | to know if fasting is okay so you know whether or not you you take a break from |
44:27 | it you're fasting seven days a week if you only fast three days a week or five days a week uh what's the best thing to |
44:34 | do and should you pause when um when you're not feeling well and it knows |
44:40 | sounds basic but I still think it's a good question gee well |
Tips: Should you pause when you are not feeling well?
44:45 | so definitely afterwards you want to do that uh you want to have the healthiest diet possible to recover from covert one |
44:52 | of the things that actually seems to drive covert is an increase in senescent cells particularly in the lungs and also |
44:58 | in the vascular systems and the diets that we're talking about suppress the formation of senescent cells and |
45:06 | potentially uh when it comes to the molecule physician and to some extent quercetin May and I stress May delete |
45:15 | and kill off those senescent cells post recovery and when I say made or clinical |
45:21 | trials ongoing so it's thought to be likely or possible to work it certainly Works in mice to extend their life span |
45:27 | and kill officiness themselves um but even if you don't go into a physique and then corset and research that just by fasting you're going to |
45:34 | help your body recover and turn on those defenses against not just aging it's not just about aging it's about what happens |
45:40 | to you over the next few weeks once you adopt these diets you'll feel better already um and long term you'll do better and |
45:47 | you know anecdotally I know a number of people that have improved their memory and how they feel and their energy |
45:53 | levels by doing the kind of things we're recommending which is eating really well |
45:59 | clean and giving yourself all the nutrients that you need but not excess |
46:04 | calories and not excess nutrients as well and just optimizing your body with some science and some you know Common |
46:11 | Sense yeah yeah and staying hydrated you guys it's really really important is to stay |
46:16 | well Hydra Hydra especially if you're taking supplements you know you want to make sure that you |
46:22 | that enough hydration to process and another question that came out that I thought was really great and I was |
46:28 | probably the last one before we wrap up is whether or not we should take breaks you know what happens if you do take |
46:34 | them forever is it okay to take them forever uh do we take breaks from it I |
How often to practice time-restricted eating, or choose to eat in a certain window
46:40 | thought that was a production yeah uh well let's see so do I take breaks |
46:47 | from exercise absolutely we all should we shouldn't be exercising five days a week |
46:52 | um and I haven't been exercising much lately um but I don't worry about it I think the body needs a period of |
46:58 | recovery so I sometimes I don't take Metformin every day sometimes I even |
47:03 | skip Resveratrol um so I'm not that strict about it I I'm fine going a day or two often I'm |
47:09 | traveling and if I don't take supplement one day it's fine and the reason that I believe that it's fine is based on |
47:16 | science everything that I believe should should be based on something and what we discovered for example was that when we |
47:23 | gave Resveratrol every day to a mouse on a high fat diet or a normal diet |
47:28 | um it wasn't as effective as if we gave that molecule every other day and the longest lived mice we had some |
47:34 | that lived over three years and a mouse typically doesn't do that um it was when we gave Resveratrol every |
47:39 | other day and combined that with every other day feeding so it was interesting the the supplement and the |
47:46 | food given every second day was was the best for them and so for that reason you |
47:51 | know I don't think we need to eat constantly we don't need to take supplements constantly either right okay |
47:56 | take some breaks um okay well great I mean we're kind of at the top of the hour and I think it |
48:03 | was trying to wrap it up so we're not rushed off um because we're trying to squeeze in another question but um I |
48:09 | think you boys all so much for being on here today for being so engaged being kind with your comments |
48:16 | um and I encourage you to if you haven't already subscribe to David's podcast lifespan um everywhere and also on |
48:23 | YouTube and turn on your post notifications for both our accounts because then you'll see when we come on |
48:28 | and we do these and he'll also give you a reminder when is podcast drops which is every Wednesday and uh and also |
48:36 | subscribe to um our our link the link in both our bios that gives you the replay |
48:41 | is for our chat and all the notes and where you can also kind of submit your questions again on the text and we can |
48:48 | kind of keep track of those and create episodes based on what you guys need so that's kind of it do you have |
48:54 | anything that you want to add David yeah I do I do I want to say you know I've enjoyed getting to know you over the |
49:00 | last few months and and I know your mission is the same as mine we do this we speak we research we share |
49:06 | information uh we tell stories because we want people to live Better Lives it's not |
49:13 | about the two of us living well it's about us giving you the information to make your life better |
49:18 | um and I've loved doing these and we're going to do more uh and it's towards both of our mission and just like Andrew |
49:24 | Hickman says it's all about um giving people the information that's |
49:29 | that's out there that most people don't have the time or the access to and we |
49:35 | can share that with you in a concise form but help us help you tell us keep telling us what you need to know and |
49:41 | we'll keep researching it and giving it back to you and hopefully not just a concise but an entertaining way yes |
49:47 | I love that thank you thank you so much for that and thank you so much you guys |
49:53 | um I do the podcast drops again on Wednesday and then we'll be back on next Monday right I think that's correct so |
50:00 | and just keep again just follow along turn your post notifications you'll know about |
50:05 | that and thank you so much thank you for um allowing us to serve you better all right okay talk to you later thank |
50:12 | you David thanks see you next time bye bye |