2023-05-03 - Interview Dr. David Sinclair - Optimize Longevity - Personalizing Your Fasting Window: Difference between revisions
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== Transcript == | |||
=== Intro === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:00 | |||
| how does fasting work | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:02 | |||
| how is it how does it fit into different | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:04 | |||
| people's Lifestyles when should you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:06 | |||
| start does it matter your sex does it | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:09 | |||
| matter if you work out these kind of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:11 | |||
| things I think most people they don't | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:12 | |||
| want just one size fits all because they | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:14 | |||
| know that right fasting isn't for | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:16 | |||
| everybody and it's different for | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:17 | |||
| everybody to be affected | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:21 | |||
| [Music] | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:41 | |||
| okay great okay so I I've already uh | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:44 | |||
| I've already sort of you know reminded | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:46 | |||
| everybody about what we're talking about | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:47 | |||
| today | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:48 | |||
| uh and that we're going to try and focus | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:50 | |||
| the next 20 to 30 minutes on just | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:54 | |||
| fasting in their questions specifically | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:55 | |||
| about fasting I know that there are | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:57 | |||
| questions about everything else that you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:59 | |||
| talk about | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01 | |||
| um | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01 | |||
| and a man and you know all the things | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:03 | |||
| but we're really going to try and focus | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05 | |||
| on fasting today so that uh we can give | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:08 | |||
| you guys a handful of takeaways that you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:12 | |||
| can you know leave this with and then I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:14 | |||
| have a little surprise for you guys at | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:16 | |||
| the end | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18 | |||
| um but oh it's then so to show you guys | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20 | |||
| so should you why don't you start | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23 | |||
| because obviously you're the expert here | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25 | |||
| I will address some things about fasting | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:27 | |||
| and uh female health and fertility but | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:30 | |||
| uh we can get to that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32 | |||
| um you know towards the latter half | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:34 | |||
| great well it's great to be back on hi | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:37 | |||
| everyone thanks for joining | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:40 | |||
| it's nice to see you and uh yeah so | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:42 | |||
| today we're going to have a pretty quick | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:44 | |||
| uh session about fasting you and I uh | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:47 | |||
| have been talking about fasting for a | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:48 | |||
| long time | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:49 | |||
| um | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:50 | |||
| we talk about it a lot and we have | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:52 | |||
| actually we have we have some different | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:54 | |||
| views I'm I'm a male | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:56 | |||
| um sometimes I work out | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:58 | |||
| with different ages and so really the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:00 | |||
| question I think we should talk about is | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:03 | |||
| uh how does fasting work | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:06 | |||
| how is it how does it fit into different | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:08 | |||
| people's Lifestyles when should you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:10 | |||
| start does it matter your sex does it | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:13 | |||
| matter if you work out these kind of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:14 | |||
| things I think most people they don't | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:16 | |||
| want just one size fits all because they | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:18 | |||
| know that right fasting isn't for | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:20 | |||
| everybody and it's different for | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:21 | |||
| everybody to be affected | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:23 | |||
| and actually I'd like to really | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:24 | |||
| emphasize that because some people don't | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:26 | |||
| actually know that so and that's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:28 | |||
| definitely what we're here to sort of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:30 | |||
| highlight that it isn't one size of it | |||
|} | |||
=== When should you start fasting? === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:33 | |||
| all | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:34 | |||
| at all keep that in mind | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:36 | |||
| well yeah so I started | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:39 | |||
| um skipping meals when I was in my 20s | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:42 | |||
| actually and so often I'm asked when | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:45 | |||
| should people start and the answer I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:48 | |||
| think is well | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:50 | |||
| in your 20s actually you can start not | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:53 | |||
| eating three full meals a day | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:55 | |||
| especially if you are a nice healthy | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:58 | |||
| weight we're not talking about of course | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:00 | |||
| today we're not talking about | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:01 | |||
| malnutrition or starvation that's very | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:04 | |||
| important to to make that point but what | |||
|} | |||
=== How Dr. Sinclair combats a slowing metabolism === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:06 | |||
| I like to do in my whole life is to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:09 | |||
| gradually reduce | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:11 | |||
| um not just how much I eat because I'm | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:14 | |||
| actually slowing down my metabolism now | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:15 | |||
| 53 as a a couple of days ago but I also | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:20 | |||
| think it's important to gradually | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:21 | |||
| increase the period where you don't eat | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:24 | |||
| and re shorten the period where you do | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:27 | |||
| eat and that's why I would like to cover | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:29 | |||
| today | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:31 | |||
| okay we're on the same page with that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:34 | |||
| yeah so I've um I I started my life in | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:38 | |||
| my 20s doing a lot of exercise I was | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:40 | |||
| working out at the gym I needed a lot of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:42 | |||
| energy so I was eating | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:44 | |||
| um regular three meals a day and then I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:46 | |||
| decided Well you know I'm not hungry in | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:48 | |||
| the morning so let me just skip | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:50 | |||
| breakfast and see what happens and put | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:52 | |||
| my calories into the later part of the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:54 | |||
| day | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:55 | |||
| and that worked really well for me I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:56 | |||
| didn't have this morning fog brain fog | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:59 | |||
| and I could power through the day I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:01 | |||
| could learn my my lectures or not fall | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:04 | |||
| asleep during lectures in college and uh | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:07 | |||
| and so I've done that most of my life I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:09 | |||
| rarely eat a big breakfast or breakfast | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:12 | |||
| at all and I think that's a that's a | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:14 | |||
| good way to start if you're young and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:16 | |||
| you're considering trying to reduce the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:18 | |||
| window of when you eat you could either | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:20 | |||
| eat later in the day so start eating an | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:24 | |||
| early lunch or a a lunch only | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:27 | |||
| um and then uh or if you if you don't | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:29 | |||
| like to skip breakfast you can actually | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:31 | |||
| skip dinner or at least reduce how late | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:35 | |||
| you eat but what you want to do and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:38 | |||
| Serena we talk about this a lot is so if | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:39 | |||
| it's a clock you want to have an | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:42 | |||
| extended period that includes sleep | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:44 | |||
| because sleep is the easiest time to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:45 | |||
| fast by far so either try to extend the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:49 | |||
| time in the morning when you don't eat | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:50 | |||
| or at night before you go to bed foreign | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:54 | |||
| no I I absolutely agree and you know | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:57 | |||
| there are a few other factors that I | |||
|} | |||
=== Coordinating your circadian rhythm with a fasting practice === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:59 | |||
| factor into it as well and something | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:01 | |||
| I've chatted about with a colleague of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:03 | |||
| mine who's you know the the sleep doctor | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:06 | |||
| uh but sometimes you know the time of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:09 | |||
| the day that you're born can affect your | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:11 | |||
| personal circadian rhythm obviously | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:13 | |||
| there is a circadian rhythm that we go | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:14 | |||
| by because of you know the sun | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:17 | |||
| um but it's really about the window that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:21 | |||
| you eat and the window that you fast and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:23 | |||
| so for different people it's different | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:25 | |||
| things as you said for some people it's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:27 | |||
| easier if you skip wrappers for some | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:29 | |||
| people it's easier you skip dinner | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:33 | |||
| the hours that you allow your body to to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:37 | |||
| just digest and rest and be in a state | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:41 | |||
| where it's not an abundance as you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:43 | |||
| always talk about uh David where it | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:45 | |||
| feels like it's in lack and for those | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:48 | |||
| people who are jumping on for the first | |||
|} | |||
=== Why to fast at all === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:50 | |||
| time who don't really know why we would | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:52 | |||
| fast at all | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:54 | |||
| um you know maybe you can give like two | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:55 | |||
| or three sentences of why fasting is | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:58 | |||
| good for you why it's great for | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:59 | |||
| longevity what is happening with your | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:02 | |||
| body in your body when you're fasting | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:04 | |||
| yeah | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:06 | |||
| well it's been known for thousands of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:08 | |||
| years that societies who have a fasting | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:10 | |||
| period are more disease resistant and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:13 | |||
| healthier in the long run so it's a | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:15 | |||
| tradition but science over the last 70 | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:18 | |||
| years has shown that reducing not just | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:20 | |||
| the number of calories but actually when | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:23 | |||
| you eat | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:24 | |||
| um is super important for longevity and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:26 | |||
| in in rodent studies where most of these | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:28 | |||
| Studies have been done and a few in | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:30 | |||
| monkeys and a few in humans but the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:32 | |||
| rodent studies are very clear these are | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:34 | |||
| these are the conclusions that if you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:37 | |||
| restrict the time period during the day | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:40 | |||
| which you give an animal uh to when they | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:43 | |||
| can eat it has a huge impact on their | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:45 | |||
| health and their Longevity if you say | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:48 | |||
| okay let's take the same number of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:49 | |||
| calories and spread it out throughout | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:51 | |||
| the entire | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:52 | |||
| waking day or for a mouse to waking | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:54 | |||
| night it doesn't work as well you get a | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:57 | |||
| little bit of Health if you reduce | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:59 | |||
| calories but it's more important when | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:02 | |||
| you eat and it's also of course it's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:05 | |||
| important what you eat it's you can't | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:07 | |||
| just eat terrible food and expect to get | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:09 | |||
| away with it but there was an amazing | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:11 | |||
| study done by a friend of mine down at | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:13 | |||
| the National Institutes of Health | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:14 | |||
| rougher to cover | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:16 | |||
| and he thought that he could find the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:17 | |||
| optimal diet for a mouse and he put in | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:19 | |||
| different quantities of protein and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:22 | |||
| carbohydrates and fats and after | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:24 | |||
| studying over 10 000 Mice found that it | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:26 | |||
| really didn't matter what they ate so | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:28 | |||
| much they're all healthy relatively | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:29 | |||
| healthy diets but the combination of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:31 | |||
| ingredients didn't matter it was | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:33 | |||
| actually when they eat and it was eight | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:35 | |||
| eight during the day and it was the the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:37 | |||
| one hour window that they got that these | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:39 | |||
| mice lived a whopping 35 which is | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:42 | |||
| Imagine imagine we could do that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:44 | |||
| um and so that and other studies looking | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:46 | |||
| at the amount of calories and when my | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:50 | |||
| seat typically has told us that very | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:53 | |||
| likely | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:54 | |||
| we're eating too often and that's why we | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:57 | |||
| fast we believe that when we're in a | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:58 | |||
| state of adversity or at least perceived | |||
|} | |||
=== How fasting effects longevity genes === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:01 | |||
| adversity our bodies turn on protective | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:03 | |||
| genes they turn on the sotoan genes that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:06 | |||
| we've worked on for 20 something years | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:09 | |||
| and there are other genes such as mtor | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:11 | |||
| gets down regulated ampk gets | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:13 | |||
| upregulated and these are longevity | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:15 | |||
| genes that protect the body we know this | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:17 | |||
| from from many many studies over the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:20 | |||
| years in animals and in humans that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:22 | |||
| there are longevity genes that protect | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:24 | |||
| us and if we sit around and we're always | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:26 | |||
| full or at least we're snacking on bars | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:29 | |||
| during the day and we're not moving our | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:31 | |||
| bodies say that's great we don't need to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:32 | |||
| worry we can exhaust our our uh our | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:37 | |||
| bodies early our reproductive systems | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:39 | |||
| will actually age more prematurely | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:42 | |||
| um someone raised the question about | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:44 | |||
| fertility and I know you'll talk about | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:46 | |||
| it later Serena the one study that was | |||
|} | |||
=== Studies on fertility and fasting === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:49 | |||
| fascinating was that mice that didn't | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:51 | |||
| that restricted their feeding the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:53 | |||
| females actually even though their | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:55 | |||
| fertility was not as abundant they did | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:59 | |||
| extend the period of which they were | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:00 | |||
| fertile so it does seem like there's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:01 | |||
| this trade-off between calories | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:04 | |||
| longevity and fertility which we'll get | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:06 | |||
| into more later but really what I'm | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:09 | |||
| saying is you just want to make your | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:10 | |||
| body have a little bit of a threat to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:13 | |||
| survival so it fights against aging | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:16 | |||
| yeah and so for anyone who's new to our | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:20 | |||
| chats uh when Dr Sinclair says adversity | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:24 | |||
| um and threat you know what he's saying | |||
|} | |||
=== What is adversity? === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:27 | |||
| is when we're not putting food into our | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:29 | |||
| bodies when | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:31 | |||
| um we're restricting that kind of food | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:33 | |||
| and intake | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:35 | |||
| um our bodies feel like | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:37 | |||
| um it's it's in luck and it's it's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:40 | |||
| inadversity and so that's for anyone | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:43 | |||
| who's new to our type of chats that's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:45 | |||
| that's what he that's what he's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:47 | |||
| referring to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:48 | |||
| um and um that's you know that's why | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:51 | |||
| it's good for a long longevity | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:53 | |||
| um | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:55 | |||
| I was just going to add that um it's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:58 | |||
| similar to the effective exercise and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:00 | |||
| cold therapy and you know and and sauna | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:03 | |||
| these are all the types of adversity | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:05 | |||
| that we're learning uh puts the body | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:07 | |||
| into a defensive state that fights | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:09 | |||
| disease | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:10 | |||
| yeah and and um again for any any | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:13 | |||
| newbies out there and also music when | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:15 | |||
| we're stressing our bodies out when | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:18 | |||
| it's like you know how cold punch can | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:20 | |||
| feel like | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:21 | |||
| awful you know when you're in it and so | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:23 | |||
| you're out of it or uh you know the type | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:26 | |||
| of exercise that seems like a really | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:28 | |||
| taxing your bodies and of course more | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:30 | |||
| fasting and we may feel like we're | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:32 | |||
| starving ourselves it's that stress and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:35 | |||
| that sense of adversity that we're | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:36 | |||
| giving our bodies alongside that we're | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:39 | |||
| also allowing our bodies to kind of heal | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:42 | |||
| you know giving it a break to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:45 | |||
| um you know to kind of rest recover | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:49 | |||
| detox which supports other benefits it | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:52 | |||
| supports gut health it supports brain | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:54 | |||
| health it supports our immunity all | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:56 | |||
| which lead to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:58 | |||
| longevity and lifespan so so so now that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:02 | |||
| you know there's a little bit of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:03 | |||
| background for people who maybe are | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:05 | |||
| don't know you know what we're talking | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:07 | |||
| about today and just happen to jump on | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:08 | |||
| uh let's talk a little bit about the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:11 | |||
| windows uh I don't have my messages here | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:14 | |||
| but just you know what feels good | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:16 | |||
| um what what 12 and 12 mean what 16 and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:20 | |||
| 8 mean I know that you've also talked | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:22 | |||
| about | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:24 | |||
| um you know 20 and four even uh and so | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:28 | |||
| and so if if there are differences on | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:30 | |||
| average and I know we talked we said | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:32 | |||
| it's individualistic | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:34 | |||
| um but just to give some people some | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:35 | |||
| insight so that they can figure out what | |||
|} | |||
=== Optimizing your fasting window === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:37 | |||
| works for them and how to figure out | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:39 | |||
| what works for them mm-hmm right so if | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:43 | |||
| you hear these numbers that Serena just | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:44 | |||
| mentioned they're talking about the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:46 | |||
| window of eating so uh for instance the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:49 | |||
| the 16 hour window you'll hear people | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:51 | |||
| talk about that mean typically means you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:54 | |||
| want to skip or you're skipping | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:55 | |||
| breakfast and having a late lunch which | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:58 | |||
| uh is what a lot of people can do if you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:01 | |||
| go further you can do 18 hours a day and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:04 | |||
| some people go to 20 hours a day and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:06 | |||
| then you just you know four hours is | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:08 | |||
| still you know one meal and it's all | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:10 | |||
| also called omad is up one meal a day | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:13 | |||
| but importantly I I always want to put | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:16 | |||
| with adequate nutrition so if it's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:20 | |||
| confusing 101 then the larger number is | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:22 | |||
| the number as the our the larger number | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:26 | |||
| applies to the hours that you're not | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:27 | |||
| eating so 16 over the hours that you're | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:30 | |||
| not eating and then um eight would be | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:32 | |||
| the hours that you can't eat yeah and so | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:35 | |||
| that's what we're referring to when | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:36 | |||
| we're talking about the numbers and uh | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:39 | |||
| yeah Dr Sinclair was talking about one | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:41 | |||
| meal a day we differs just slightly | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:44 | |||
| there because I'm really more about | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:46 | |||
| eating within that window and it can all | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:49 | |||
| come in one meal as David said if you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:53 | |||
| get a nutritionally dense meal and if | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:55 | |||
| you you can't get it all in one meal | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:57 | |||
| it's okay to have more than one meal | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:59 | |||
| just as long as within the eating window | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:01 | |||
| of you know eight hours or six hours or | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:05 | |||
| four hours whatever it is that you're | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:07 | |||
| doing | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:07 | |||
| yeah you also want to match your fitting | |||
|} | |||
=== Coordinating your diet with your circadian rhythm, and why consistency is important === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:10 | |||
| to your circadian rhythms | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:12 | |||
| um turns out these longevity genes that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:14 | |||
| we work on the sirtuins they actually | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:16 | |||
| control the clock and if you've ever | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:17 | |||
| heard me talk about NAD this molecule | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:20 | |||
| that is essential for life and Longevity | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:22 | |||
| it also goes up and down with the day | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:25 | |||
| and what you eat controls your NAD | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:27 | |||
| levels and if you start to eat | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:30 | |||
| fairly uh irregularly let's say one day | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:33 | |||
| at breakfast the other day you have you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:35 | |||
| you know you skip breakfast and then you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:36 | |||
| eat a big dinner and the next day you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:38 | |||
| skip dinner it'll it'll make it's not as | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:40 | |||
| good as being consistent actually | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:42 | |||
| because what's going to happen is that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:43 | |||
| your your sleep wake cycle and you're an | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:45 | |||
| NAD cycle is going to get out of whack | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:48 | |||
| and you might even feel jet lagged | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:50 | |||
| um so that that's an important thing and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:52 | |||
| there was actually a study in mice that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:54 | |||
| if they they fed the mice in periods | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:57 | |||
| when they would not normally eat let's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:58 | |||
| say they only gave them some food uh | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:00 | |||
| when they're asleep and made them go and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:02 | |||
| get that food they didn't live longer so | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:04 | |||
| timing of this is very important so I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:07 | |||
| try most days to match it and so I like | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:11 | |||
| to eat most of my calories if I can | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:13 | |||
| around dinner time try not to go too | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:16 | |||
| late if possible uh and then fast | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:18 | |||
| through the night and have very small | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:20 | |||
| amounts of food up until then if | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:23 | |||
| possible oh and so I just want to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:25 | |||
| mention if possible because I'm not | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:27 | |||
| perfect at this you know you've seen me | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:28 | |||
| eat before | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:30 | |||
| um I typically have a little bit of | |||
|} | |||
=== Is coffee going to break my fast? === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:32 | |||
| yogurt in the morning because I have | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:34 | |||
| polyphenols that are insoluble and I mix | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:37 | |||
| that so it's okay to have a little a few | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:40 | |||
| bits of calories you can have a coffee | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:41 | |||
| with a bit of milk this is not going to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:43 | |||
| break apart terribly and your body will | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:46 | |||
| still I believe and the results say from | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:48 | |||
| the lab that you'll still still get the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:50 | |||
| benefits but often when you're starting | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:52 | |||
| these uh how about we talk about how | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:54 | |||
| difficult this is and how to make it | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:56 | |||
| easier | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:57 | |||
| yeah that's actually that's that's great | |||
|} | |||
=== Making fasting easier for you === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:00 | |||
| um to kind of segue there for people who | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:03 | |||
| you know for those of you who um are | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:05 | |||
| just used to having breakfast every | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:07 | |||
| single day that's sort of how you're | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:09 | |||
| brought up how your race how what knows | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:11 | |||
| kind of part of your your rituals and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:14 | |||
| and how you go about your day I think an | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:16 | |||
| easier way to start would be try for 12 | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:19 | |||
| hours and as David said include your | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:21 | |||
| sleep time so if you're sleeping for uh | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:25 | |||
| you know eight hours or or six hours or | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:28 | |||
| seven hours all you have to do is | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:30 | |||
| bookend it so that means starting your | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:33 | |||
| fast you know plus one plus or minus one | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:37 | |||
| or two or three hours before you go to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:39 | |||
| bed and then adding on those other hours | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:42 | |||
| plus or minus on the on the other end of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:44 | |||
| sleeping so again if you sleep for eight | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:48 | |||
| hours and you want to try fasting for 12 | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:50 | |||
| then that means you just stop eating for | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:53 | |||
| two hours before the that sleep period | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:55 | |||
| of eight hours and then you add in two | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:58 | |||
| hours when you wake up where you don't | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:00 | |||
| eat and then really that's that's 12 | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:02 | |||
| hours and you really only make an effort | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:04 | |||
| for you know for those hours and then it | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:08 | |||
| becomes easier she didn't just add | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:09 | |||
| another hour and just add another hour | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:11 | |||
| and if you do it on the bookends it's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:13 | |||
| much easier and it doesn't seem as | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:16 | |||
| stressful or as a strain so | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:19 | |||
| um | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:20 | |||
| that's an easy way to do it yeah as | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:24 | |||
| Stephanie said it's easier than she | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:25 | |||
| thought so it really can be easier than | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:28 | |||
| than it sounds | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:29 | |||
| um just to answer a couple of questions | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:31 | |||
| that have come up | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:32 | |||
| um I do occasionally have drinks in the | |||
|} | |||
=== Dr. Sinclair’s fasting secrets === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:34 | |||
| morning uh athletic greens is one I've | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:37 | |||
| checked my blood glucose levels they | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:39 | |||
| don't go up at all when I drink it so | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:41 | |||
| for me I'm getting the vitamins and it's | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:43 | |||
| very low glycemic index | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:45 | |||
| um someone asked me what about a 72 hour | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:47 | |||
| fast or ask us about it 17 or two of us | |||
|} | |||
=== What does a 72-hour fast look like? === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:50 | |||
| are often done by people who really want | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:53 | |||
| to get a deep cleanse 72 hours is when | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:55 | |||
| deep autophagy or recycling of proteins | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:59 | |||
| it's called Uh kicks in | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:02 | |||
| um I've never actually been able to do | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:04 | |||
| that I can only go for a day | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:07 | |||
| uh but there are some people who can do | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:09 | |||
| 72 hours and I think that if you do that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:12 | |||
| um I would say every couple of weeks I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:14 | |||
| would or maybe a month is more more | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:16 | |||
| reasonable | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:18 | |||
| um that would be great biologically to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:20 | |||
| be able to clear out the body | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:21 | |||
| yeah and we can actually talk a little | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:24 | |||
| bit more about that if you guys have an | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:25 | |||
| interest there are 70 you know 24 hour | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:28 | |||
| fast 72 hour fast five days seven days | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:30 | |||
| and people have done 10 and 30 days | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:32 | |||
| there are different ways to do fast like | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:35 | |||
| that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:36 | |||
| um and different ways to support your | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:37 | |||
| body when you are doing fast like that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:39 | |||
| and so I'd want to dive into that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:41 | |||
| properly so that you guys have the tools | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:44 | |||
| and the information to support you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:46 | |||
| um but yes there are obviously benefits | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:48 | |||
| so as long as you do it the right way | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:51 | |||
| um and and water and liquids are super | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:54 | |||
| important in anything yeah you have to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:55 | |||
| stay super hydrated uh so so yes | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:00 | |||
| um okay so covered that uh I know that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:03 | |||
| some people uh about women's health I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:06 | |||
| know we're kind of coming up on time so | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:08 | |||
| I did want to address some of that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:12 | |||
| um about women's health and how to fast | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:14 | |||
| and as David brought up earlier it's | |||
|} | |||
=== Fasting in women === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:17 | |||
| different for women and men so how a man | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:20 | |||
| can fast is definitely different than | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:22 | |||
| how a woman can and he also brought up | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:24 | |||
| how it can affect fertility so you know | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:28 | |||
| as being most we require different | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:30 | |||
| nutrients at different times of the day | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:32 | |||
| different times of the month and it does | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:34 | |||
| have to do with our hormones | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:36 | |||
| um and we kind of have to modify this | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:39 | |||
| throughout our lifespan through the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:41 | |||
| different chapters so as people move | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:42 | |||
| into menopause pre-menopause so cycling | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:46 | |||
| is sort of the best way in terms of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:49 | |||
| fasting for women so the first and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:53 | |||
| second weeks of your cycle you do want | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:55 | |||
| to do some sort of fasting | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:57 | |||
| um and that's and that's sort of your | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:59 | |||
| bleed weak and bleed after and the week | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:01 | |||
| after | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:03 | |||
| um for lack of a better term sorry all | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:06 | |||
| our to our male audience | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:08 | |||
| um but during these times we're much | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:10 | |||
| more resilient to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:12 | |||
| um carbohydrate restriction so you want | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:15 | |||
| to be eating foods that are more for | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:17 | |||
| estrogen metabolism during that time and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:20 | |||
| you want to prioritize those type of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:22 | |||
| carbohydrates in the form of fiber rich | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:24 | |||
| foods we've talked about that before and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:27 | |||
| we have content on that and we can dive | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:29 | |||
| into more detail if you want on another | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:31 | |||
| time | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:32 | |||
| um but that's sort of what you should | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:33 | |||
| keep in mind when you are fasting | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:37 | |||
| um and what you're eating during the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:38 | |||
| fast and so and in your second week | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:42 | |||
| um your anabolic hormones they go up | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:45 | |||
| which is your estrogen and your | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:46 | |||
| testosterone and so you need to increase | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:48 | |||
| your protein intake a little bit and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:50 | |||
| that can come in the form of animal | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:52 | |||
| protein or implant protein but just to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:55 | |||
| be more mindful of that and then in your | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:57 | |||
| third and fourth week which is your | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:59 | |||
| ovulation week | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:01 | |||
| um your ludial week your body is in sort | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:04 | |||
| of a different hormonal environment and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:07 | |||
| so you want to kind of focus more on | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:10 | |||
| resistant starches and when so when | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:13 | |||
| you're fasting to keep those things in | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:15 | |||
| mind you can't be as aggressive we can't | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:17 | |||
| be like the boys unfortunately because | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:19 | |||
| if we're a little bit too aggressive | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:21 | |||
| we've us for too long of a period of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:23 | |||
| time we keep our body in ketosis we can | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:26 | |||
| actually produce more reverse T3 and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:29 | |||
| that's not what we want to do and you | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:30 | |||
| can even make yourself insulin resistant | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:32 | |||
| so as females we just have to be more | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:34 | |||
| Mindful and be a little bit more gentle | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:37 | |||
| um when we during the different weeks of | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:40 | |||
| the month | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:41 | |||
| um in our ovulation in our Cycles so | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:43 | |||
| that's what I would say and it's not a | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:45 | |||
| blanket for everyone it's just to keep | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:47 | |||
| those things in mind and to support | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:48 | |||
| yourself while you're fasting | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:50 | |||
| um with those type of foods I and I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:53 | |||
| think we're coming up close to time so I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:55 | |||
| know there's a lot more fasting for | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:58 | |||
| vegan women I'm vegan I fast I do | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:01 | |||
| intermittent this intermittent fasting | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:02 | |||
| that we're talking about I try to pretty | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:05 | |||
| much do it every single day it's amazing | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:07 | |||
| fall off that's okay | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:09 | |||
| um but it's pretty much a daily a daily | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:11 | |||
| thing minimum of 12. I uh I I Target 16 | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:16 | |||
| and that happens most days of the week | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:18 | |||
| uh and just to make sure that I get in | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:21 | |||
| those foods during specific weeks of the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:24 | |||
| month | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:25 | |||
| I was just called a beast I'm not sure | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:27 | |||
| if that's a complimentary or not but uh | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:29 | |||
| thank you anyway uh just a few things | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:31 | |||
| I've seen come up I'll quickly | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:32 | |||
| addressing it for lack of time uh and a | |||
|} | |||
=== When to take NMN and how === | |||
{| style="padding-top: 1em;" | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:35 | |||
| man and a man I take it in the morning I | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:37 | |||
| don't take it at night because you want | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:38 | |||
| your NAD levels to go up in the morning | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:40 | |||
| otherwise you'll you'll probably feel | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:42 | |||
| jet lag I take it with water you don't | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:44 | |||
| need food with that I'm currently taking | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:46 | |||
| a gram at uh well half a gram a day I've | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:49 | |||
| reduced it recently but I used to take a | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:51 | |||
| gram a day | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:52 | |||
| um Resveratrol I still take that in the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:55 | |||
| morning with my inner man uh in the | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:56 | |||
| yogurt because that gives me my my Boost | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:59 | |||
| that gives me the energy and uh matches | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:02 | |||
| this Acadian rhythms | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:03 | |||
| um so yeah this is uh I think | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:06 | |||
| unfortunately we're running out of time | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:07 | |||
| three in a week because yeah for another | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:08 | |||
| few hours I know I think we'll have to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:11 | |||
| wrap it up know that there's been a lot | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:13 | |||
| of comments just about how much we can | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:16 | |||
| we can kind of get in into a chat and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:19 | |||
| sometimes we don't answer all your | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:20 | |||
| questions the most helpful thing is to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:24 | |||
| either send messages you can send it to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:25 | |||
| the community app you can send it to uh | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:29 | |||
| two direct messages and just flag that | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:31 | |||
| these are questions that you'd like to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:33 | |||
| have answered in the lives | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:35 | |||
| um actually the best thing you can do is | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:37 | |||
| when we share that we are doing a live | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:39 | |||
| I'm usually on stories or on a post put | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:42 | |||
| drop your questions there and then | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:44 | |||
| that's really the ones that we're going | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:45 | |||
| to pull from | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:47 | |||
| um it's sort of the easiest for us and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:48 | |||
| that way we can address questions and | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:50 | |||
| prepare for them because we do spend | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:52 | |||
| time and energy and love preparing for | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:55 | |||
| these for you guys so we want to serve | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:57 | |||
| you guys in the best way possible uh so | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:00 | |||
| that's it time does fly we're at 30 | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:02 | |||
| minutes and so we're gonna wrap it up | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:04 | |||
| but we are going to do more of these yes | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:06 | |||
| we will save this for later as always we | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:08 | |||
| edit we clean up and we re-share and we | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:11 | |||
| repost and we still have our link up if | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:14 | |||
| you guys want to sign up uh for our | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:17 | |||
| series basically and get the notes for | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:19 | |||
| more chats | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:21 | |||
| and there's a burning question I think | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:23 | |||
| that I raised that somebody posted why | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:25 | |||
| would I reduce my anime levels | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:28 | |||
| okay | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:32 | |||
| um and so the the answer to that is | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:34 | |||
| um I'm trying different things I want to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:36 | |||
| see what might work and and I want to | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:37 | |||
| see if lower levels will make any | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:39 | |||
| difference it's an experiment and we'll | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:41 | |||
| see how things go | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:42 | |||
| okay great all right thanks so much | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:44 | |||
| David thank you guys and thank you for | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:46 | |||
| all the things that I see here and we'll | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:48 | |||
| see you guys next time | |||
|- | |||
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:50 | |||
| bye everyone | |||
|} |
Latest revision as of 09:25, 18 September 2023
- Length: 24:12
- Interviewee: Dr. David Sinclair
- Interviewer: Serena Poon
Transcript
Intro
0:00 | how does fasting work |
0:02 | how is it how does it fit into different |
0:04 | people's Lifestyles when should you |
0:06 | start does it matter your sex does it |
0:09 | matter if you work out these kind of |
0:11 | things I think most people they don't |
0:12 | want just one size fits all because they |
0:14 | know that right fasting isn't for |
0:16 | everybody and it's different for |
0:17 | everybody to be affected |
0:21 | [Music] |
0:41 | okay great okay so I I've already uh |
0:44 | I've already sort of you know reminded |
0:46 | everybody about what we're talking about |
0:47 | today |
0:48 | uh and that we're going to try and focus |
0:50 | the next 20 to 30 minutes on just |
0:54 | fasting in their questions specifically |
0:55 | about fasting I know that there are |
0:57 | questions about everything else that you |
0:59 | talk about |
1:01 | um |
1:01 | and a man and you know all the things |
1:03 | but we're really going to try and focus |
1:05 | on fasting today so that uh we can give |
1:08 | you guys a handful of takeaways that you |
1:12 | can you know leave this with and then I |
1:14 | have a little surprise for you guys at |
1:16 | the end |
1:18 | um but oh it's then so to show you guys |
1:20 | so should you why don't you start |
1:23 | because obviously you're the expert here |
1:25 | I will address some things about fasting |
1:27 | and uh female health and fertility but |
1:30 | uh we can get to that |
1:32 | um you know towards the latter half |
1:34 | great well it's great to be back on hi |
1:37 | everyone thanks for joining |
1:40 | it's nice to see you and uh yeah so |
1:42 | today we're going to have a pretty quick |
1:44 | uh session about fasting you and I uh |
1:47 | have been talking about fasting for a |
1:48 | long time |
1:49 | um |
1:50 | we talk about it a lot and we have |
1:52 | actually we have we have some different |
1:54 | views I'm I'm a male |
1:56 | um sometimes I work out |
1:58 | with different ages and so really the |
2:00 | question I think we should talk about is |
2:03 | uh how does fasting work |
2:06 | how is it how does it fit into different |
2:08 | people's Lifestyles when should you |
2:10 | start does it matter your sex does it |
2:13 | matter if you work out these kind of |
2:14 | things I think most people they don't |
2:16 | want just one size fits all because they |
2:18 | know that right fasting isn't for |
2:20 | everybody and it's different for |
2:21 | everybody to be affected |
2:23 | and actually I'd like to really |
2:24 | emphasize that because some people don't |
2:26 | actually know that so and that's |
2:28 | definitely what we're here to sort of |
2:30 | highlight that it isn't one size of it |
When should you start fasting?
2:33 | all |
2:34 | at all keep that in mind |
2:36 | well yeah so I started |
2:39 | um skipping meals when I was in my 20s |
2:42 | actually and so often I'm asked when |
2:45 | should people start and the answer I |
2:48 | think is well |
2:50 | in your 20s actually you can start not |
2:53 | eating three full meals a day |
2:55 | especially if you are a nice healthy |
2:58 | weight we're not talking about of course |
3:00 | today we're not talking about |
3:01 | malnutrition or starvation that's very |
3:04 | important to to make that point but what |
How Dr. Sinclair combats a slowing metabolism
3:06 | I like to do in my whole life is to |
3:09 | gradually reduce |
3:11 | um not just how much I eat because I'm |
3:14 | actually slowing down my metabolism now |
3:15 | 53 as a a couple of days ago but I also |
3:20 | think it's important to gradually |
3:21 | increase the period where you don't eat |
3:24 | and re shorten the period where you do |
3:27 | eat and that's why I would like to cover |
3:29 | today |
3:31 | okay we're on the same page with that |
3:34 | yeah so I've um I I started my life in |
3:38 | my 20s doing a lot of exercise I was |
3:40 | working out at the gym I needed a lot of |
3:42 | energy so I was eating |
3:44 | um regular three meals a day and then I |
3:46 | decided Well you know I'm not hungry in |
3:48 | the morning so let me just skip |
3:50 | breakfast and see what happens and put |
3:52 | my calories into the later part of the |
3:54 | day |
3:55 | and that worked really well for me I |
3:56 | didn't have this morning fog brain fog |
3:59 | and I could power through the day I |
4:01 | could learn my my lectures or not fall |
4:04 | asleep during lectures in college and uh |
4:07 | and so I've done that most of my life I |
4:09 | rarely eat a big breakfast or breakfast |
4:12 | at all and I think that's a that's a |
4:14 | good way to start if you're young and |
4:16 | you're considering trying to reduce the |
4:18 | window of when you eat you could either |
4:20 | eat later in the day so start eating an |
4:24 | early lunch or a a lunch only |
4:27 | um and then uh or if you if you don't |
4:29 | like to skip breakfast you can actually |
4:31 | skip dinner or at least reduce how late |
4:35 | you eat but what you want to do and |
4:38 | Serena we talk about this a lot is so if |
4:39 | it's a clock you want to have an |
4:42 | extended period that includes sleep |
4:44 | because sleep is the easiest time to |
4:45 | fast by far so either try to extend the |
4:49 | time in the morning when you don't eat |
4:50 | or at night before you go to bed foreign |
4:54 | no I I absolutely agree and you know |
4:57 | there are a few other factors that I |
Coordinating your circadian rhythm with a fasting practice
4:59 | factor into it as well and something |
5:01 | I've chatted about with a colleague of |
5:03 | mine who's you know the the sleep doctor |
5:06 | uh but sometimes you know the time of |
5:09 | the day that you're born can affect your |
5:11 | personal circadian rhythm obviously |
5:13 | there is a circadian rhythm that we go |
5:14 | by because of you know the sun |
5:17 | um but it's really about the window that |
5:21 | you eat and the window that you fast and |
5:23 | so for different people it's different |
5:25 | things as you said for some people it's |
5:27 | easier if you skip wrappers for some |
5:29 | people it's easier you skip dinner |
5:33 | the hours that you allow your body to to |
5:37 | just digest and rest and be in a state |
5:41 | where it's not an abundance as you |
5:43 | always talk about uh David where it |
5:45 | feels like it's in lack and for those |
5:48 | people who are jumping on for the first |
Why to fast at all
5:50 | time who don't really know why we would |
5:52 | fast at all |
5:54 | um you know maybe you can give like two |
5:55 | or three sentences of why fasting is |
5:58 | good for you why it's great for |
5:59 | longevity what is happening with your |
6:02 | body in your body when you're fasting |
6:04 | yeah |
6:06 | well it's been known for thousands of |
6:08 | years that societies who have a fasting |
6:10 | period are more disease resistant and |
6:13 | healthier in the long run so it's a |
6:15 | tradition but science over the last 70 |
6:18 | years has shown that reducing not just |
6:20 | the number of calories but actually when |
6:23 | you eat |
6:24 | um is super important for longevity and |
6:26 | in in rodent studies where most of these |
6:28 | Studies have been done and a few in |
6:30 | monkeys and a few in humans but the |
6:32 | rodent studies are very clear these are |
6:34 | these are the conclusions that if you |
6:37 | restrict the time period during the day |
6:40 | which you give an animal uh to when they |
6:43 | can eat it has a huge impact on their |
6:45 | health and their Longevity if you say |
6:48 | okay let's take the same number of |
6:49 | calories and spread it out throughout |
6:51 | the entire |
6:52 | waking day or for a mouse to waking |
6:54 | night it doesn't work as well you get a |
6:57 | little bit of Health if you reduce |
6:59 | calories but it's more important when |
7:02 | you eat and it's also of course it's |
7:05 | important what you eat it's you can't |
7:07 | just eat terrible food and expect to get |
7:09 | away with it but there was an amazing |
7:11 | study done by a friend of mine down at |
7:13 | the National Institutes of Health |
7:14 | rougher to cover |
7:16 | and he thought that he could find the |
7:17 | optimal diet for a mouse and he put in |
7:19 | different quantities of protein and |
7:22 | carbohydrates and fats and after |
7:24 | studying over 10 000 Mice found that it |
7:26 | really didn't matter what they ate so |
7:28 | much they're all healthy relatively |
7:29 | healthy diets but the combination of |
7:31 | ingredients didn't matter it was |
7:33 | actually when they eat and it was eight |
7:35 | eight during the day and it was the the |
7:37 | one hour window that they got that these |
7:39 | mice lived a whopping 35 which is |
7:42 | Imagine imagine we could do that |
7:44 | um and so that and other studies looking |
7:46 | at the amount of calories and when my |
7:50 | seat typically has told us that very |
7:53 | likely |
7:54 | we're eating too often and that's why we |
7:57 | fast we believe that when we're in a |
7:58 | state of adversity or at least perceived |
How fasting effects longevity genes
8:01 | adversity our bodies turn on protective |
8:03 | genes they turn on the sotoan genes that |
8:06 | we've worked on for 20 something years |
8:09 | and there are other genes such as mtor |
8:11 | gets down regulated ampk gets |
8:13 | upregulated and these are longevity |
8:15 | genes that protect the body we know this |
8:17 | from from many many studies over the |
8:20 | years in animals and in humans that |
8:22 | there are longevity genes that protect |
8:24 | us and if we sit around and we're always |
8:26 | full or at least we're snacking on bars |
8:29 | during the day and we're not moving our |
8:31 | bodies say that's great we don't need to |
8:32 | worry we can exhaust our our uh our |
8:37 | bodies early our reproductive systems |
8:39 | will actually age more prematurely |
8:42 | um someone raised the question about |
8:44 | fertility and I know you'll talk about |
8:46 | it later Serena the one study that was |
Studies on fertility and fasting
8:49 | fascinating was that mice that didn't |
8:51 | that restricted their feeding the |
8:53 | females actually even though their |
8:55 | fertility was not as abundant they did |
8:59 | extend the period of which they were |
9:00 | fertile so it does seem like there's |
9:01 | this trade-off between calories |
9:04 | longevity and fertility which we'll get |
9:06 | into more later but really what I'm |
9:09 | saying is you just want to make your |
9:10 | body have a little bit of a threat to |
9:13 | survival so it fights against aging |
9:16 | yeah and so for anyone who's new to our |
9:20 | chats uh when Dr Sinclair says adversity |
9:24 | um and threat you know what he's saying |
What is adversity?
9:27 | is when we're not putting food into our |
9:29 | bodies when |
9:31 | um we're restricting that kind of food |
9:33 | and intake |
9:35 | um our bodies feel like |
9:37 | um it's it's in luck and it's it's |
9:40 | inadversity and so that's for anyone |
9:43 | who's new to our type of chats that's |
9:45 | that's what he that's what he's |
9:47 | referring to |
9:48 | um and um that's you know that's why |
9:51 | it's good for a long longevity |
9:53 | um |
9:55 | I was just going to add that um it's |
9:58 | similar to the effective exercise and |
10:00 | cold therapy and you know and and sauna |
10:03 | these are all the types of adversity |
10:05 | that we're learning uh puts the body |
10:07 | into a defensive state that fights |
10:09 | disease |
10:10 | yeah and and um again for any any |
10:13 | newbies out there and also music when |
10:15 | we're stressing our bodies out when |
10:18 | it's like you know how cold punch can |
10:20 | feel like |
10:21 | awful you know when you're in it and so |
10:23 | you're out of it or uh you know the type |
10:26 | of exercise that seems like a really |
10:28 | taxing your bodies and of course more |
10:30 | fasting and we may feel like we're |
10:32 | starving ourselves it's that stress and |
10:35 | that sense of adversity that we're |
10:36 | giving our bodies alongside that we're |
10:39 | also allowing our bodies to kind of heal |
10:42 | you know giving it a break to |
10:45 | um you know to kind of rest recover |
10:49 | detox which supports other benefits it |
10:52 | supports gut health it supports brain |
10:54 | health it supports our immunity all |
10:56 | which lead to |
10:58 | longevity and lifespan so so so now that |
11:02 | you know there's a little bit of |
11:03 | background for people who maybe are |
11:05 | don't know you know what we're talking |
11:07 | about today and just happen to jump on |
11:08 | uh let's talk a little bit about the |
11:11 | windows uh I don't have my messages here |
11:14 | but just you know what feels good |
11:16 | um what what 12 and 12 mean what 16 and |
11:20 | 8 mean I know that you've also talked |
11:22 | about |
11:24 | um you know 20 and four even uh and so |
11:28 | and so if if there are differences on |
11:30 | average and I know we talked we said |
11:32 | it's individualistic |
11:34 | um but just to give some people some |
11:35 | insight so that they can figure out what |
Optimizing your fasting window
11:37 | works for them and how to figure out |
11:39 | what works for them mm-hmm right so if |
11:43 | you hear these numbers that Serena just |
11:44 | mentioned they're talking about the |
11:46 | window of eating so uh for instance the |
11:49 | the 16 hour window you'll hear people |
11:51 | talk about that mean typically means you |
11:54 | want to skip or you're skipping |
11:55 | breakfast and having a late lunch which |
11:58 | uh is what a lot of people can do if you |
12:01 | go further you can do 18 hours a day and |
12:04 | some people go to 20 hours a day and |
12:06 | then you just you know four hours is |
12:08 | still you know one meal and it's all |
12:10 | also called omad is up one meal a day |
12:13 | but importantly I I always want to put |
12:16 | with adequate nutrition so if it's |
12:20 | confusing 101 then the larger number is |
12:22 | the number as the our the larger number |
12:26 | applies to the hours that you're not |
12:27 | eating so 16 over the hours that you're |
12:30 | not eating and then um eight would be |
12:32 | the hours that you can't eat yeah and so |
12:35 | that's what we're referring to when |
12:36 | we're talking about the numbers and uh |
12:39 | yeah Dr Sinclair was talking about one |
12:41 | meal a day we differs just slightly |
12:44 | there because I'm really more about |
12:46 | eating within that window and it can all |
12:49 | come in one meal as David said if you |
12:53 | get a nutritionally dense meal and if |
12:55 | you you can't get it all in one meal |
12:57 | it's okay to have more than one meal |
12:59 | just as long as within the eating window |
13:01 | of you know eight hours or six hours or |
13:05 | four hours whatever it is that you're |
13:07 | doing |
13:07 | yeah you also want to match your fitting |
Coordinating your diet with your circadian rhythm, and why consistency is important
13:10 | to your circadian rhythms |
13:12 | um turns out these longevity genes that |
13:14 | we work on the sirtuins they actually |
13:16 | control the clock and if you've ever |
13:17 | heard me talk about NAD this molecule |
13:20 | that is essential for life and Longevity |
13:22 | it also goes up and down with the day |
13:25 | and what you eat controls your NAD |
13:27 | levels and if you start to eat |
13:30 | fairly uh irregularly let's say one day |
13:33 | at breakfast the other day you have you |
13:35 | you know you skip breakfast and then you |
13:36 | eat a big dinner and the next day you |
13:38 | skip dinner it'll it'll make it's not as |
13:40 | good as being consistent actually |
13:42 | because what's going to happen is that |
13:43 | your your sleep wake cycle and you're an |
13:45 | NAD cycle is going to get out of whack |
13:48 | and you might even feel jet lagged |
13:50 | um so that that's an important thing and |
13:52 | there was actually a study in mice that |
13:54 | if they they fed the mice in periods |
13:57 | when they would not normally eat let's |
13:58 | say they only gave them some food uh |
14:00 | when they're asleep and made them go and |
14:02 | get that food they didn't live longer so |
14:04 | timing of this is very important so I |
14:07 | try most days to match it and so I like |
14:11 | to eat most of my calories if I can |
14:13 | around dinner time try not to go too |
14:16 | late if possible uh and then fast |
14:18 | through the night and have very small |
14:20 | amounts of food up until then if |
14:23 | possible oh and so I just want to |
14:25 | mention if possible because I'm not |
14:27 | perfect at this you know you've seen me |
14:28 | eat before |
14:30 | um I typically have a little bit of |
Is coffee going to break my fast?
14:32 | yogurt in the morning because I have |
14:34 | polyphenols that are insoluble and I mix |
14:37 | that so it's okay to have a little a few |
14:40 | bits of calories you can have a coffee |
14:41 | with a bit of milk this is not going to |
14:43 | break apart terribly and your body will |
14:46 | still I believe and the results say from |
14:48 | the lab that you'll still still get the |
14:50 | benefits but often when you're starting |
14:52 | these uh how about we talk about how |
14:54 | difficult this is and how to make it |
14:56 | easier |
14:57 | yeah that's actually that's that's great |
Making fasting easier for you
15:00 | um to kind of segue there for people who |
15:03 | you know for those of you who um are |
15:05 | just used to having breakfast every |
15:07 | single day that's sort of how you're |
15:09 | brought up how your race how what knows |
15:11 | kind of part of your your rituals and |
15:14 | and how you go about your day I think an |
15:16 | easier way to start would be try for 12 |
15:19 | hours and as David said include your |
15:21 | sleep time so if you're sleeping for uh |
15:25 | you know eight hours or or six hours or |
15:28 | seven hours all you have to do is |
15:30 | bookend it so that means starting your |
15:33 | fast you know plus one plus or minus one |
15:37 | or two or three hours before you go to |
15:39 | bed and then adding on those other hours |
15:42 | plus or minus on the on the other end of |
15:44 | sleeping so again if you sleep for eight |
15:48 | hours and you want to try fasting for 12 |
15:50 | then that means you just stop eating for |
15:53 | two hours before the that sleep period |
15:55 | of eight hours and then you add in two |
15:58 | hours when you wake up where you don't |
16:00 | eat and then really that's that's 12 |
16:02 | hours and you really only make an effort |
16:04 | for you know for those hours and then it |
16:08 | becomes easier she didn't just add |
16:09 | another hour and just add another hour |
16:11 | and if you do it on the bookends it's |
16:13 | much easier and it doesn't seem as |
16:16 | stressful or as a strain so |
16:19 | um |
16:20 | that's an easy way to do it yeah as |
16:24 | Stephanie said it's easier than she |
16:25 | thought so it really can be easier than |
16:28 | than it sounds |
16:29 | um just to answer a couple of questions |
16:31 | that have come up |
16:32 | um I do occasionally have drinks in the |
Dr. Sinclair’s fasting secrets
16:34 | morning uh athletic greens is one I've |
16:37 | checked my blood glucose levels they |
16:39 | don't go up at all when I drink it so |
16:41 | for me I'm getting the vitamins and it's |
16:43 | very low glycemic index |
16:45 | um someone asked me what about a 72 hour |
16:47 | fast or ask us about it 17 or two of us |
What does a 72-hour fast look like?
16:50 | are often done by people who really want |
16:53 | to get a deep cleanse 72 hours is when |
16:55 | deep autophagy or recycling of proteins |
16:59 | it's called Uh kicks in |
17:02 | um I've never actually been able to do |
17:04 | that I can only go for a day |
17:07 | uh but there are some people who can do |
17:09 | 72 hours and I think that if you do that |
17:12 | um I would say every couple of weeks I |
17:14 | would or maybe a month is more more |
17:16 | reasonable |
17:18 | um that would be great biologically to |
17:20 | be able to clear out the body |
17:21 | yeah and we can actually talk a little |
17:24 | bit more about that if you guys have an |
17:25 | interest there are 70 you know 24 hour |
17:28 | fast 72 hour fast five days seven days |
17:30 | and people have done 10 and 30 days |
17:32 | there are different ways to do fast like |
17:35 | that |
17:36 | um and different ways to support your |
17:37 | body when you are doing fast like that |
17:39 | and so I'd want to dive into that |
17:41 | properly so that you guys have the tools |
17:44 | and the information to support you |
17:46 | um but yes there are obviously benefits |
17:48 | so as long as you do it the right way |
17:51 | um and and water and liquids are super |
17:54 | important in anything yeah you have to |
17:55 | stay super hydrated uh so so yes |
18:00 | um okay so covered that uh I know that |
18:03 | some people uh about women's health I |
18:06 | know we're kind of coming up on time so |
18:08 | I did want to address some of that |
18:12 | um about women's health and how to fast |
18:14 | and as David brought up earlier it's |
Fasting in women
18:17 | different for women and men so how a man |
18:20 | can fast is definitely different than |
18:22 | how a woman can and he also brought up |
18:24 | how it can affect fertility so you know |
18:28 | as being most we require different |
18:30 | nutrients at different times of the day |
18:32 | different times of the month and it does |
18:34 | have to do with our hormones |
18:36 | um and we kind of have to modify this |
18:39 | throughout our lifespan through the |
18:41 | different chapters so as people move |
18:42 | into menopause pre-menopause so cycling |
18:46 | is sort of the best way in terms of |
18:49 | fasting for women so the first and |
18:53 | second weeks of your cycle you do want |
18:55 | to do some sort of fasting |
18:57 | um and that's and that's sort of your |
18:59 | bleed weak and bleed after and the week |
19:01 | after |
19:03 | um for lack of a better term sorry all |
19:06 | our to our male audience |
19:08 | um but during these times we're much |
19:10 | more resilient to |
19:12 | um carbohydrate restriction so you want |
19:15 | to be eating foods that are more for |
19:17 | estrogen metabolism during that time and |
19:20 | you want to prioritize those type of |
19:22 | carbohydrates in the form of fiber rich |
19:24 | foods we've talked about that before and |
19:27 | we have content on that and we can dive |
19:29 | into more detail if you want on another |
19:31 | time |
19:32 | um but that's sort of what you should |
19:33 | keep in mind when you are fasting |
19:37 | um and what you're eating during the |
19:38 | fast and so and in your second week |
19:42 | um your anabolic hormones they go up |
19:45 | which is your estrogen and your |
19:46 | testosterone and so you need to increase |
19:48 | your protein intake a little bit and |
19:50 | that can come in the form of animal |
19:52 | protein or implant protein but just to |
19:55 | be more mindful of that and then in your |
19:57 | third and fourth week which is your |
19:59 | ovulation week |
20:01 | um your ludial week your body is in sort |
20:04 | of a different hormonal environment and |
20:07 | so you want to kind of focus more on |
20:10 | resistant starches and when so when |
20:13 | you're fasting to keep those things in |
20:15 | mind you can't be as aggressive we can't |
20:17 | be like the boys unfortunately because |
20:19 | if we're a little bit too aggressive |
20:21 | we've us for too long of a period of |
20:23 | time we keep our body in ketosis we can |
20:26 | actually produce more reverse T3 and |
20:29 | that's not what we want to do and you |
20:30 | can even make yourself insulin resistant |
20:32 | so as females we just have to be more |
20:34 | Mindful and be a little bit more gentle |
20:37 | um when we during the different weeks of |
20:40 | the month |
20:41 | um in our ovulation in our Cycles so |
20:43 | that's what I would say and it's not a |
20:45 | blanket for everyone it's just to keep |
20:47 | those things in mind and to support |
20:48 | yourself while you're fasting |
20:50 | um with those type of foods I and I |
20:53 | think we're coming up close to time so I |
20:55 | know there's a lot more fasting for |
20:58 | vegan women I'm vegan I fast I do |
21:01 | intermittent this intermittent fasting |
21:02 | that we're talking about I try to pretty |
21:05 | much do it every single day it's amazing |
21:07 | fall off that's okay |
21:09 | um but it's pretty much a daily a daily |
21:11 | thing minimum of 12. I uh I I Target 16 |
21:16 | and that happens most days of the week |
21:18 | uh and just to make sure that I get in |
21:21 | those foods during specific weeks of the |
21:24 | month |
21:25 | I was just called a beast I'm not sure |
21:27 | if that's a complimentary or not but uh |
21:29 | thank you anyway uh just a few things |
21:31 | I've seen come up I'll quickly |
21:32 | addressing it for lack of time uh and a |
When to take NMN and how
21:35 | man and a man I take it in the morning I |
21:37 | don't take it at night because you want |
21:38 | your NAD levels to go up in the morning |
21:40 | otherwise you'll you'll probably feel |
21:42 | jet lag I take it with water you don't |
21:44 | need food with that I'm currently taking |
21:46 | a gram at uh well half a gram a day I've |
21:49 | reduced it recently but I used to take a |
21:51 | gram a day |
21:52 | um Resveratrol I still take that in the |
21:55 | morning with my inner man uh in the |
21:56 | yogurt because that gives me my my Boost |
21:59 | that gives me the energy and uh matches |
22:02 | this Acadian rhythms |
22:03 | um so yeah this is uh I think |
22:06 | unfortunately we're running out of time |
22:07 | three in a week because yeah for another |
22:08 | few hours I know I think we'll have to |
22:11 | wrap it up know that there's been a lot |
22:13 | of comments just about how much we can |
22:16 | we can kind of get in into a chat and |
22:19 | sometimes we don't answer all your |
22:20 | questions the most helpful thing is to |
22:24 | either send messages you can send it to |
22:25 | the community app you can send it to uh |
22:29 | two direct messages and just flag that |
22:31 | these are questions that you'd like to |
22:33 | have answered in the lives |
22:35 | um actually the best thing you can do is |
22:37 | when we share that we are doing a live |
22:39 | I'm usually on stories or on a post put |
22:42 | drop your questions there and then |
22:44 | that's really the ones that we're going |
22:45 | to pull from |
22:47 | um it's sort of the easiest for us and |
22:48 | that way we can address questions and |
22:50 | prepare for them because we do spend |
22:52 | time and energy and love preparing for |
22:55 | these for you guys so we want to serve |
22:57 | you guys in the best way possible uh so |
23:00 | that's it time does fly we're at 30 |
23:02 | minutes and so we're gonna wrap it up |
23:04 | but we are going to do more of these yes |
23:06 | we will save this for later as always we |
23:08 | edit we clean up and we re-share and we |
23:11 | repost and we still have our link up if |
23:14 | you guys want to sign up uh for our |
23:17 | series basically and get the notes for |
23:19 | more chats |
23:21 | and there's a burning question I think |
23:23 | that I raised that somebody posted why |
23:25 | would I reduce my anime levels |
23:28 | okay |
23:32 | um and so the the answer to that is |
23:34 | um I'm trying different things I want to |
23:36 | see what might work and and I want to |
23:37 | see if lower levels will make any |
23:39 | difference it's an experiment and we'll |
23:41 | see how things go |
23:42 | okay great all right thanks so much |
23:44 | David thank you guys and thank you for |
23:46 | all the things that I see here and we'll |
23:48 | see you guys next time |
23:50 | bye everyone |