2022-08-28 - Interview Dr. David Sinclair - Optimize Longevity - Aging: DNA is not your destiny. Food is
- Length: 24:12
- Interviewee: Dr. David Sinclair
- Interviewer: Serena Poon
- Which purely genetic factors play into aging - What we've learned from the longest living mammals and how we can apply that to our life-lengthening mechanisms - Plant-based diets and longevity - Antioxidants - Supplementing with NAD, NR, & NMN, metformin, and berberine - Cutting sugar
Transcript
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 gonna try and focus |
0:50 | the next 20 to 30 minutes on just |
0:53 | fasting and their questions specifically |
0:55 | about fasting i know that there are |
0:57 | questions about everything else that you |
0:59 | talk about |
1:00 | um |
1:01 | nmn and you know all the things but |
1:03 | we're really going to try and focus on |
1:05 | fasting today so that |
1:07 | we can give you guys a handful of |
1:10 | takeaways that you can you know leave |
1:12 | this with and then i have a little |
1:14 | surprise for you guys at the end |
1:17 | um but i went to the end so to show you |
1:20 | guys so should you one why don't you |
1:23 | start because obviously you're the |
1:24 | expert here i will address some things |
1:26 | about fasting and female health and |
1:29 | fertility but |
1:30 | we can get to that um you know towards |
1:33 | the latter half |
1:34 | great |
1:35 | well it's great to be back on hi |
1:37 | everyone thanks for |
1:38 | joining it's nice to see you and uh yeah |
1:42 | so today we're going to have a pretty |
1:43 | quick uh session about fasting you and i |
1:46 | uh have been talking about fasting for a |
1:48 | long time um |
1:50 | we talk about it a lot and we have |
1:52 | actually we have some different views |
1:54 | i'm i'm a male |
1:55 | um sometimes i work out |
1:58 | we're different ages and so really the |
2:00 | the question i think we should talk |
2:01 | about is |
2:03 | uh |
2:03 | how does fasting work |
2:06 | how is it how does it fit into different |
2:07 | people's lifestyles when should you |
2:10 | start does it matter your sex does it |
2:12 | 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 |
2:17 | know that right fasting isn't for |
2:19 | 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 fit all |
2:33 | um |
2:34 | keep that in mind |
2:37 | well yeah so i started um skipping meals |
2:40 | when i was |
2:41 | in my 20s actually and so often i'm |
2:43 | asked |
2:44 | when |
2:45 | should people start and the answer i |
2:47 | think is |
2:49 | well in your 20s actually you can start |
2:52 | not 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 or starvation that's |
3:03 | very important to to make that point but |
3:06 | what |
3:06 | i've like to do in my whole life is to |
3:09 | gradually reduce |
3:11 | um |
3:12 | not just how much i eat because i'm |
3:13 | actually slowing down in my metabolism |
3:15 | now 53 as of |
3:17 | a couple of days ago |
3:19 | but i also think it's important to |
3:21 | gradually increase the period where you |
3:24 | don't eat and re |
3:25 | shorten the period where you do eat and |
3:27 | that's what i would like to cover today |
3:31 | agree we're on the same page with that |
3:34 | yeah so i've um |
3:36 | i i started my life in my 20s doing a |
3:39 | lot of exercise i was working out at the |
3:40 | gym |
3:41 | i needed a lot of energy so i was eating |
3:44 | um |
3:45 | regular three meals a day and then i |
3:46 | decided |
3:47 | well you know i'm not hungry in the |
3:48 | morning so let me just skip breakfast |
3:50 | and see what happens and put my calories |
3:52 | into the later part of the day |
3:54 | uh and that worked really well for me i |
3:56 | didn't have this morning |
3:58 | fog brain fog uh and i could power |
4:00 | through the day i could learn my my |
4:02 | lectures or uh not fall asleep during |
4:05 | lectures in college |
4:07 | and uh and so i've done that most of my |
4:08 | life i'd rarely eat a big breakfast or |
4:11 | breakfast at all and i think that's a |
4:13 | that's a good way to start if you're |
4:15 | young and you're considering trying to |
4:17 | reduce the window of when you eat you |
4:19 | could either eat uh later in the day so |
4:22 | start eating a an early lunch or a |
4:25 | a lunch only |
4:27 | um and then uh or if you if you don't |
4:29 | don't like to skip breakfast you can |
4:31 | actually uh skip |
4:33 | dinner or at least reduce |
4:35 | how late you eat but what you want to do |
4:37 | and certainly we talk about this a lot |
4:38 | is so if it's a clock you want to have |
4:42 | an extended period that includes sleep |
4:44 | because sleep is the easiest time to |
4:45 | fast by far so either |
4:48 | try to extend the time in the morning |
4:49 | when you don't eat or at night before |
4:52 | you go to bed |
4:54 | um no i i absolutely agree and you know |
4:57 | there are a few other factors that i |
4:58 | factor into it as well |
5:00 | and something i've chatted about with a |
5:02 | colleague of mine who's you know the the |
5:05 | sleep doctor uh but sometimes you know |
5:08 | the time of the day that you're born can |
5:10 | affect your personal circadian rhythm |
5:12 | obviously there is a circadian rhythm |
5:14 | that we go by because of you know the |
5:16 | sun |
5:17 | um |
5:18 | but |
5:19 | it's really about the window that you |
5:21 | eat and the window that you fast and so |
5:23 | 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 |
5:37 | to just digest and rest and be in a |
5:41 | state where it's not in abundance as you |
5:43 | always talk about uh david where it |
5:45 | feels like it's in lack and |
5:48 | for those people who are jumping on for |
5:49 | the first time who don't really know why |
5:51 | we would fast at all um you know maybe |
5:54 | you can give like two or three sentences |
5:56 | of why fasting is good for you why it's |
5:59 | great for longevity what is happening |
6:01 | with your body in your body when you're |
6:03 | 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 |
6:11 | are more disease resistant and healthier |
6:13 | in the long run so it's a tradition but |
6:16 | science over the last 70 years has shown |
6:19 | that reducing not just the number of |
6:21 | calories but actually when you eat |
6:24 | is super important for longevity and in |
6:26 | in rodent studies where most of these |
6:28 | studies have been done and a few in |
6:29 | monkeys and a few in humans but the |
6:32 | rodent studies are very clear these are |
6:34 | these are the conclusions |
6:36 | that if you restrict the time period |
6:39 | during the day which you give an animal |
6:42 | uh to when they can eat it has a huge |
6:44 | impact on their health and their |
6:46 | longevity if you say okay let's take the |
6:48 | same number of calories and spread it |
6:50 | out throughout the entire |
6:52 | waking day or for a mouse waking night |
6:55 | it doesn't work as well you get a little |
6:57 | bit of health if you reduce calories but |
6:59 | it's more important |
7:01 | uh when you eat |
7:03 | um and it's also |
7:04 | of course it's important what you eat |
7:06 | it's you can't just eat terrible food |
7:08 | and expect to get away with it but there |
7:10 | was a an amazing study done by a friend |
7:12 | of mine down at the national institutes |
7:14 | of health rafa 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 |
7:21 | carbohydrates and fats |
7:23 | and after studying over 10 000 mice |
7:25 | found that |
7:26 | it really didn't matter what they ate so |
7:28 | much they're all healthy relatively |
7:29 | healthy diets but the combination of |
7:32 | ingredients didn't matter it was |
7:33 | actually when they eat and it was eight |
7:35 | during the day and it was the the one |
7:37 | hour window that they got that these |
7:38 | mice lived a whopping 35 percent which |
7:41 | is a |
7:42 | imagine we could do that um and so that |
7:45 | and other studies looking at |
7:47 | the amount of calories and when the mice |
7:50 | typically |
7:51 | has told us that very likely |
7:54 | we're eating too often |
7:56 | and that's why we fast we believe that |
7:57 | when we're in a state of adversity or at |
8:00 | least perceived adversity our bodies |
8:02 | turn on protective genes they turn on |
8:05 | the sertum genes that we've worked on |
8:07 | for 20 something years and there are |
8:09 | other genes such as mtor gets down |
8:11 | regulated ampk gets upregulated and |
8:14 | these are longevity genes that protect |
8:16 | the body we know this from from many |
8:19 | many studies over the years in animals |
8:21 | and in humans that there are longevity |
8:23 | genes that protect us and if we sit |
8:25 | around and we're always full or at least |
8:27 | we're snacking on bars during the day |
8:29 | and we're not moving our bodies say |
8:31 | that's great we don't need to worry we |
8:33 | can exhaust our |
8:35 | our uh |
8:36 | our bodies early our reproductive |
8:38 | systems will actually age more |
8:40 | prematurely |
8:41 | um someone raised the question about |
8:44 | fertility and i know you'll talk about |
8:46 | it later serena the |
8:48 | one study that was fascinating was that |
8:50 | mice that didn't uh that restricted |
8:52 | their feeding the females actually even |
8:54 | though their fertility uh was not as |
8:57 | abundant they did extend the period at |
8:59 | which they were fertile so it does seem |
9:01 | like there's this trade-off between |
9:03 | calories longevity and fertility which |
9:05 | we'll get into more later but really |
9:08 | what i'm saying is you just want to make |
9:10 | your body have a little bit of a threat |
9:13 | to survival so it fights against aging |
9:16 | yeah and so for anyone who's new to our |
9:19 | chats uh when dr st clara says adversity |
9:23 | um and threat |
9:25 | you know what he's saying is when we're |
9:27 | not putting food into our bodies when um |
9:30 | we're restricting that kind of food and |
9:33 | intake |
9:35 | our bodies feel like um it's it's in |
9:38 | luck and it's it's in adversity and so |
9:42 | that's for anyone who's new to our type |
9:44 | of chats that's that's what he that's |
9:46 | what he's referring to um and um that's |
9:50 | you know that's why it's good for long |
9:52 | longevity um in addition to that |
9:55 | i was just gonna add that um it's |
9:57 | similar to the effects of exercise and |
10:00 | cold therapy and hot uh you know and and |
10:02 | sauna these are all the types of |
10:04 | adversity that we're learning |
10:06 | uh puts the body into a defensive state |
10:09 | that fights disease |
10:10 | yeah and and um again for any newbies |
10:13 | out there it also means like when we're |
10:15 | stressing our bodies that when it sort |
10:17 | of perceives stress like you know how |
10:19 | cold punch can feel like |
10:21 | awful you know when you're in it until |
10:23 | you're out of it or |
10:25 | uh you know the type of exercise that |
10:27 | seems like a really taxing your body is |
10:29 | and of course when we're fasting and we |
10:31 | may feel like we're starving ourselves |
10:33 | it's that stress and that sense of |
10:35 | adversity that we're giving our bodies |
10:37 | alongside that we're also allowing our |
10:40 | bodies to kind of heal you know giving |
10:43 | it a break to |
10:45 | um |
10:46 | you know to kind of rest recover detox |
10:50 | um 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 uh longevity and lifespan |
11:00 | so so so now that you know there's a |
11:02 | little bit of background for people who |
11:04 | maybe aren't don't know you know what |
11:06 | we're talking about today and just |
11:07 | happen to jump on uh let's talk a little |
11:10 | bit about the windows uh |
11:12 | i don't have my messages here but just |
11:14 | you know what feels good um what what 12 |
11:17 | and 12 mean |
11:19 | what 16 and 8 mean i know that you've |
11:21 | also talked about um you know 20 |
11:25 | and 4 even uh and so and so if if there |
11:29 | are differences on average and i know we |
11:31 | talked we said it's individualistic |
11:33 | um but just to give some people some |
11:35 | insight so that they can figure out what |
11:37 | works for them and how to figure out |
11:39 | what works for them |
11:41 | right so if you hear these numbers that |
11:43 | serena just mentioned they're talking |
11:45 | about the window of eating so |
11:48 | uh for instance the the 16-hour window |
11:50 | you'll hear people talk about that |
11:53 | typically means you want to skip or |
11:54 | you're skipping breakfast and having a |
11:56 | late lunch |
11:58 | which is what a lot of people can do |
12:00 | um if you go further you can do 18 hours |
12:02 | a day |
12:03 | and some people go to 20 hours a day |
12:06 | and then you just you know four hours is |
12:07 | still |
12:08 | you know one meal and it's all also |
12:10 | called omad is our one meal a day |
12:13 | um but importantly i i always want to |
12:16 | put um with adequate nutrition |
12:18 | so if it's confusing to you one then the |
12:21 | larger number is the number as the our |
12:25 | the larger number applies to the hours |
12:26 | that you're not eating so 16 would be |
12:29 | the hours that you're not eating and |
12:30 | then um eight would be the hours that |
12:33 | you can eat |
12:34 | yeah and so that's what we're referring |
12:36 | to when we're talking about the numbers |
12:38 | and |
12:39 | dr sinclair was talking about one meal a |
12:41 | day |
12:42 | we differs just slightly there because |
12:45 | i'm really more about eating within that |
12:47 | window and it can all come in one meal |
12:50 | as |
12:51 | david said if you get a nutritionally |
12:53 | dense meal and if you you can't get it |
12:56 | all in one meal it's okay to have more |
12:58 | than one meal just as long as within the |
13:00 | eating window of you know eight hours or |
13:04 | six hours or four hours whatever it is |
13:06 | that you're doing |
13:08 | yeah you also want to match your fitting |
13:09 | to your circadian rhythms uh it turns |
13:12 | out these longevity genes that we work |
13:14 | on the sartunes they actually control |
13:16 | the clock and if you've ever heard me |
13:17 | talk about nad this molecule that |
13:20 | is essential for life and longevity it |
13:22 | also goes up and down with the day |
13:25 | and |
13:26 | what you eat controls your nad levels |
13:28 | and if you start to eat |
13:30 | fairly uh irregularly let's say one day |
13:33 | your breakfast the other day you have |
13:34 | you you know you skip breakfast and then |
13:36 | you eat a big dinner and the next day |
13:37 | you skip dinner it'll it'll make it's |
13:40 | not as good as being consistent actually |
13:42 | because what's going to happen is that |
13:43 | your your sleep wake cycle and your nad |
13:46 | cycle is going to get out of whack and |
13:48 | you might even feel jet lagged |
13:49 | um |
13:50 | 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 |
13:56 | when they would not normally eat let's |
13:58 | say they only gave them some food uh |
14:00 | when they were asleep and made them go |
14:02 | and get that food they didn't live |
14:04 | longer so |
14:05 | timing of this is very important so i |
14:07 | try |
14:08 | most days to match it and so i like to |
14:11 | eat most of my calories if i can |
14:14 | 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 i just want to mention |
14:25 | if possible because i'm not perfect at |
14:27 | this you know you've seen me eat before |
14:30 | i |
14:31 | typically have a little bit of yogurt in |
14:32 | the morning because i have polyphenols |
14:34 | that are insoluble and i mix that so |
14:38 | it's okay to have a little a few bits of |
14:40 | calories you can have a coffee with a |
14:41 | bit of milk this is not going to break |
14:44 | it fast terribly and your body will |
14:45 | still i believe and the results say from |
14:48 | the lab that you'll still still get the |
14:50 | benefits |
14:51 | but often when you're starting these uh |
14:53 | how about we talk about how difficult |
14:55 | this is and how to make it easier |
14:57 | yeah that's actually that's that's great |
14:59 | um to kind of segue there for people who |
15:02 | you know for those of you who um |
15:05 | are just used to having breakfast every |
15:07 | single day that's sort of how you're |
15:09 | brought up how you're raised how what |
15:10 | your knows kind of part of your your |
15:12 | rituals and and how you go about your |
15:15 | day i think an easier way to start would |
15:17 | be try for 12 hours and as david said |
15:20 | include your sleep time so if you're |
15:23 | sleeping for |
15:24 | 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 |
15:35 | one plus or minus one or two or three |
15:38 | hours before you go to bed and then |
15:40 | adding on those other hours plus or |
15:42 | minus on the on the other end of |
15:44 | sleeping so |
15:46 | again if you sleep for eight hours and |
15:48 | you want to try fasting for 12 then that |
15:51 | means you just stop eating for two hours |
15:53 | before the that sleep period of eight |
15:56 | hours and then you add in two hours when |
15:58 | you wake up where you don't eat and then |
16:00 | really that's that's 12 hours and you |
16:03 | really only make an effort for |
16:05 | you know for those hours and then it |
16:07 | becomes easier to just add another hour |
16:10 | and just add another hour and if you do |
16:12 | it on the book ends it's much easier and |
16:14 | it doesn't seem as stressful or as a |
16:17 | strain |
16:18 | so um |
16:19 | so yeah |
16:23 | yeah stephanie said it's easier than she |
16:25 | thought so it really can be easier than |
16:27 | than it sounds |
16:29 | um just to answer a couple of questions |
16:31 | that have come up um i do |
16:33 | occasionally have drinks in the morning |
16:34 | athletic greens is one |
16:37 | i've checked my blood glucose levels |
16:38 | they don't go up at all when i drink it |
16:40 | so for me |
16:42 | i'm getting the vitamins and it's very |
16:43 | low glycemic index |
16:45 | someone asked me what about a 72-hour |
16:47 | fast rust asked about it 72 hour faster |
16:50 | are often done by people who really want |
16:53 | to get a deep cleanse 72 hours is when |
16:56 | deep autophagy or recycling of proteins |
16:59 | it's called |
17:00 | kicks in |
17:02 | i've never actually been able to do that |
17:04 | i can only go for a day |
17:07 | but there are some people who can do 72 |
17:09 | hours and i think that if you do that |
17:11 | i would say every couple of weeks i |
17:14 | would or maybe a month is more more |
17:16 | reasonable um that would be great |
17:19 | biologically to be able to clear out the |
17:20 | 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 seven you know |
17:27 | 24-hour fast 72-hour fast five days |
17:30 | seven days and people have done 10 and |
17:31 | 30 days there are different ways to do |
17:34 | fast like that um and different ways to |
17:37 | support your body when you are doing |
17:38 | fast like that and so i'd want to dive |
17:40 | into that properly so that you guys have |
17:43 | the tools and the information to support |
17:45 | you um but yes there are obviously |
17:48 | benefits so as long as you do it the |
17:49 | right way um and and |
17:52 | water and liquids are super important in |
17:54 | any yeah you have to stay super hydrated |
17:57 | uh |
17:58 | so |
17:59 | so yes um okay so covered that uh i know |
18:03 | that some people |
18:04 | uh about women's health i know we're |
18:06 | kind of coming up on time so i did want |
18:09 | to address some of that um about women's |
18:12 | health and |
18:13 | how to fast and as david brought up |
18:16 | earlier it's different for women and men |
18:18 | so how a man can fast is definitely |
18:21 | different than how a woman can and he |
18:23 | also brought up how it can affect |
18:25 | fertility so you know as females we |
18:29 | require different nutrients at different |
18:31 | times of the day different times of the |
18:32 | month and it does have to do with our |
18:34 | hormones um and |
18:37 | we kind of have to modify this |
18:39 | throughout our lifespan |
18:40 | through the different chapters so as |
18:42 | people move into menopause |
18:43 | pre-menopausal so |
18:46 | cycling is sort of the best way in terms |
18:48 | of fasting for women so the first and |
18:52 | second weeks of your cycle you do want |
18:54 | to do some sort of fasting um |
18:57 | and that's and that's sort of your bleed |
18:59 | week and bleed after and a week after um |
19:03 | for lack of a better term |
19:05 | sorry all our to our male audience um |
19:08 | but during these times we're much more |
19:10 | 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 |
19:19 | you want to prioritize those type of |
19:22 | carbohydrates in the form of fiber-rich |
19:24 | foods um we've talked about that before |
19:26 | and we have content on that and we can |
19:28 | dive into more detail if you want on |
19:30 | another time um but that's sort of what |
19:33 | you should keep in mind when you are |
19:35 | fasting |
19:36 | and what you're eating during the fast |
19:39 | and so and then your second week um your |
19:42 | anabolic hormones they go up which is |
19:45 | your estrogen and your testosterone and |
19:47 | so you need to increase your protein |
19:48 | intake a little bit and that can come in |
19:50 | the form of animal protein or implant |
19:54 | protein but just to be more mindful of |
19:56 | that and then in your third and fourth |
19:58 | fourth week which is your ovulation week |
20:00 | um your luteal week |
20:02 | your body is in sort of a different |
20:04 | hormonal environment and so |
20:07 | you want to kind of focus more on |
20:10 | resistant starches and when so when |
20:12 | you're fasting to keep those things in |
20:14 | 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 we |
20:21 | fast for too long of a period of time we |
20:24 | keep our body in ketosis we can actually |
20:26 | produce more reverse t3 um and that's |
20:29 | not what we want to do you can even make |
20:31 | yourself insulin resistant so as females |
20:33 | we just have to be more mindful and be a |
20:35 | little bit more gentle um when we |
20:39 | during the different weeks of the month |
20:40 | um in our ovulation in our cycles so |
20:43 | that's what i would say and it's not a |
20:44 | blanket for everyone it's just to keep |
20:47 | those things in mind and to support |
20:48 | yourself while you're fasting um with |
20:50 | those type of foods |
20:52 | and i think we're coming up close to |
20:54 | time so i know there's a lot more |
20:56 | fasting for vegan women i'm vegan i fast |
21:00 | i do intermittent this intermittent |
21:02 | fasting that we're talking about i try |
21:04 | to pretty much do it every single day |
21:06 | some days i fall off that's okay um but |
21:09 | it's pretty much a daily a daily thing |
21:11 | minimum of 12 i |
21:14 | i target 16 and that happens most days |
21:17 | of the week |
21:18 | uh and just to make sure that i get in |
21:21 | those foods during specific weeks of the |
21:23 | month |
21:25 | i was just called a beast i'm not sure |
21:27 | if that's a compliment or not but uh |
21:28 | thank you anyway uh just a few things |
21:30 | i've seen come up i'll quickly address |
21:32 | during a for lack of time uh and a man |
21:35 | 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 |
21:45 | i'm currently taking a gram at |
21:48 | uh well half a gram of day i've reduced |
21:49 | it recently but i used to take the gram |
21:51 | a day |
21:53 | resveratrol i still take that in the |
21:54 | morning with my nmn in the yogurt |
21:56 | because that gives me my |
21:58 | my my boost that gives me the energy and |
22:00 | uh |
22:01 | matches the circadian rhythms |
22:03 | um so yeah this is uh |
22:05 | i think unfortunately running out of |
22:06 | time straight away |
22:08 | for another few hours i know i think |
22:10 | we'll have to wrap it up i know that |
22:11 | there's been a lot of comments um just |
22:14 | about how much we can we can kind of get |
22:17 | in into a chat and sometimes we don't |
22:20 | answer all your questions the most |
22:22 | helpful thing is to either send messages |
22:25 | you can send it to the community app you |
22:26 | can send it to uh |
22:29 | two direct messages and just flag that |
22:31 | these are questions that you'd like to |
22:32 | have answered in the lives um actually |
22:35 | the best thing you can do is when we |
22:37 | share that we are doing a live i'm |
22:40 | usually in stories or on a post |
22:42 | drop your questions there and then |
22:44 | that's really the ones that we're going |
22:45 | to pull from um it's sort of the easiest |
22:48 | for us and that way we can address |
22:49 | questions and prepare for them because |
22:51 | we do spend |
22:53 | 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 |
22:59 | uh so that's it time does fly we're at |
23:02 | 30 minutes and so we're going to wrap it |
23:04 | up but we are going to do more of these |
23:06 | yes we will save this for later as |
23:07 | always we edit we clean up and uh we |
23:10 | reshare we repost uh and we still have |
23:13 | our link up if you guys want to sign up |
23:15 | uh for |
23:17 | our series basically and get the notes |
23:19 | from our chats |
23:21 | and that there's a burning question i |
23:22 | think that i i raised that somebody |
23:24 | posted |
23:25 | why would i reduce my animation levels |
23:28 | oh |
23:29 | this gizmo okay |
23:32 | um and so the answer to that is um i'm |
23:35 | trying different things i want to see |
23:36 | what might work and i want to see if |
23:37 | lower levels will make any difference |
23:39 | it's an experiment and we'll see how |
23:41 | 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 thank yous that i see here and |
23:48 | we'll see you guys next time alright |
23:50 | thanks |
23:51 | bye everyone |
24:12 | you |