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2023-05-03 - Interview Dr. David Sinclair - Optimize Longevity - Personalizing Your Fasting Window: Difference between revisions

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2023-05-03 - Interview Dr. David Sinclair - Optimize Longevity - Personalizing Your Fasting Window (view source)

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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
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| 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
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:37
| see if lower levels will make any
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| 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
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:41
| see how things go
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:42
| okay great all right thanks so much
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| 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
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| 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
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:48
| see you guys next time
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:50
| bye everyone
|}
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