Jump to content

2022-08-30 - Interview Dr. David Sinclair - Optimize Longevity - What To Eat & When For Longevity: Difference between revisions

2022-08-30 - Interview Dr. David Sinclair - Optimize Longevity - What To Eat & When For Longevity (view source)

Revision as of 03:06, 14 September 2023

101,600 bytes added ,  14 September 2023
no edit summary
VisualWikitext
(Created page with "{{YouTubeVideo | YouTubeID = https://www.youtube.com/watch?v=beqlc6LZykQ&t=18s&ab_channel=OptimizeLongevity | Length = 50:36 | Interviewee = Dr. David Sinclair | Interviewer =...")
 
No edit summary
Line 10: Line 10:
5. Are supplements good for you long-term?
5. Are supplements good for you long-term?
}}
}}
== Transcript ==
=== Intro ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:00
| I know you know a lot about that more than me in fact but what what I liked when you said David you should look up
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:06
| this plant-based diet and the benefits um there are a lot of studies that show that certain types of foods and diets
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:13
| are really have a big impact on cancer can reduce your chance of cancer by many
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:19
| fold and that's not the only reason you would potentially live longer on these diets but it's certainly an important
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:25
| one thank you foreign
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:37
| [Music]
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:48
| hi Serena how are you today great how are you doing great so uh Gizmo is off
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:56
| to the side he was having a tough day so ah last time you slept through the whole
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01
| thing so hopefully today we'll see you yeah so hopefully today he's gonna be
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:07
| doing okay uh so we have obviously so many questions um thank you I'm so excited that we're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:13
| doing this again and um obviously I've already shared with people that we're not going to get to all the questions
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20
| um and some of them are shared here on social but you know just encouraging everyone to go to Lincoln our bios
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:26
| to sign up with uh to that landing page that gives them sort of a little bit
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32
| more access to the content that we're sharing here and replays and resources and also if you text questions to the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:38
| number uh that we've shared then the not just stays on the text log that you send
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:44
| in so they don't disappear like they do on social so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:49
| um just to just so that we can be as you know be of service as much as possible
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:54
| to everyone so um okay so yay so today we're going to talk about longevity diets
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:01
| um so many questions obviously there's a few key questions that that we want to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:06
| go over um I'm just going to summarize the questions for the people who are on your cookie notes so that you can kind of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:12
| manage your time we're going to cover longevity diets what's real and what's a fad
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:18
| um okay we're gonna try to cover these five questions and we're gonna do our
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:23
| best so if we don't then we'll get back to it better I'm gonna try to cover that and uh what is do you know hermesis
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:29
| which I'm really excited maybe we can actually start off talking about that uh and then whether or not a plant-based
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:35
| diet is the best for longevity we say 80 of our questions have a lot to do with
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:41
| that alone and whether or not people need to stop eating meat and you know collagen and um and even fish and other
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:48
| products uh we're gonna go through some longevity Foods whether or not
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:53
| or not and um and then we'll talk about some supplements so this is our goal for
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:00
| this chat but we only have about you know 45 50 minutes so if we don't get to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:06
| all of them as I've already shared before Dr Sinclair came on uh we have a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:11
| question we have questions that we don't answer I encourage you to send them in send them into the text message sign up
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:16
| in the Lincoln bio subscribe because you can always take all those questions that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:22
| were answered and we can we can do them in a different episode so even if it's not in this one we can always address it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:29
| later on so it's always helpful to send them in um and don't feel like you missed out if we don't answer all
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:36
| of them and also if you subscribe to this notes that we put out and we can send
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:42
| you by email so subscribe yeah so there's that and then the replay is too stupid so much easier for you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:48
| guys to find and there will be a link to the replay in uh in that link in the bio
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:54
| graphy that shows this landing page all right so okay so there's so many comments it's actually hard for me to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:01
| see them all right people keep asking about my hair Serena but they should be asking about your hair
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:09
| well my hair is real those of you who are often curious about whether or not it is it is and I would
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:15
| say that it comes from all the nutrients I get from my plant-based diet
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:21
| but we can talk about that more later uh and your hair do I get BOTOX no I don't
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:28
| get botox but I do get dysport a few times a year and I'm well overdue
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:34
| for one so I'm sure you guys see wrinkles that aren't normally there but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:40
| um yeah and I'm super open if people want to ask me questions I'm happy to answer them there's nothing to hide
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:46
| uh okay so should we dive in um I really would like for you to talk about Xeno hermesis because I talk so often about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:53
| eating the rainbow uh and how that's so important in terms of all the nutrients
|}
=== The science behind Serena's Culinary Alchemy® method and "eating the rainbow" ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:00
| vitamins and minerals we get from the spectrum of the rainbow of plants but you dive into something very important
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:07
| which is why those brands have those deep colors and what that actually means
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:14
| um that they have those deep colors so could we dive into that for a minute because that's such a new term like
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:19
| people have only heard through you um and through your last podcast okay so the idea is that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:25
| evolved with plants and plants don't just give us food they give us warning about future and when plants are worried
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:32
| about their own Survival let's say they don't have enough water or they get too much sun or in the case of green tea and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:38
| matcha they don't get enough Sun they put out these molecules they make these molecules so they can survive and these
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:45
| are molecules that work most of us are familiar with there's there's quercetin phys Eden Resveratrol from red wine or
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:52
| lake acid from olive oil is curcumin all of these molecules are made many of them
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:58
| are called polyphenols These are chemicals with little Circles of carbon that's called a phenol and uh and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:04
| they're linked together and over the years over the centuries we've learned that these molecules from
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:09
| plants are very healthy for us and what I've been saying in my research and in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:15
| my my book is that perhaps it's not their antioxidant activity that's so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:21
| important in fact many of them are really terrible antioxidants Resveratrol isn't great uh it's vitamin C is way
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:27
| better but it's Resveratrol that protects you against a western diet uh and lowers blood sugar so what is going
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:34
| on and so Conrad how it's another doctor and I uh about 10 years ago I came up
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:40
| with this concept called Xeno promises x-e-n-o which means between species and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:45
| homiesis is the term of adversity whatever doesn't kill you makes you actually stronger and longer lived we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:51
| think so xenoverseas the ideas you want to eat plants that make these molecules
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:56
| red wine is a good example but also matcha tea and three you can rattle off
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:01
| a lot of them but we tend to look she and I look sooner I look for plants that are colorful because colors come along
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:08
| with these polyphenols and we look for foods that are are not uh handled with kid clubs so if you go
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:16
| looking for food and it's let's say you find a lettuce that's watery and pale and not very green that's the opposite
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:22
| those plants won't have a lot of these polyphenols whereas the bright green and red and orange ones and the drinks that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:29
| are full of color like red wine in moderation I have these polyphenols so why do they make us healthier we think
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:36
| the idea is that they give us a heads up as to what the future looks like and if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:42
| the food is stressed out our food supplies is running out we need to get ready and hunker down or actually defend
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:48
| ourselves against inflammation against DNA damage against radiation coming in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:53
| and so we we when we eat these polyphenols we've seen and certainly in test animals in the lab Remarkable
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:00
| Health benefits that translate in the case of animals into longevity and protection from a bad diet as well as
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:06
| mimicking exercise and so we call these molecules xenoverseins and we think that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:12
| this Theory explains why antioxidants haven't been as successful in the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:17
| longevity field as we once thought and actually what they're doing is turning on our body's natural defenses against
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:23
| disease and aging so I hope that was um I'm I'm just
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:28
| trying to get caught up in some of these comments here uh that was really helpful so I hope that helps people understand
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:36
| um why we say it that way that it is and I thought that was a really thorough explanation so thank you for that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:44
| um should we dive into some some of the topics that you talked about uh longevity fasting because there's so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:50
| many questions about that I think I shared with you some of the questions that came in um yeah well so that there are a variety
|}
=== Longevity and time-restricted eating ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:58
| of diets and of course your diet um your recommendations I'm now
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:05
| attempting to practice myself so I've really paid attention to what you've taught me
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:11
| um and it's all science-based which is great that's what I pay attention to and so my diet is now attended very largely
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:17
| towards a plant-based diet and much less dairy uh and I would call myself a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:23
| struggling vegan uh but I'm getting there but the idea it really is that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:28
| um it's not just what you eat but when you eat that I think is important and we're all different so some some of us
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:35
| like food in the evenings almost like food in the morning some of us female with menstrual cycles so there's a lot
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:41
| to take in but in general what we're talking about is not making the body always in a state of being fed they need
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:48
| I think there needs to be at least during the week sometimes when the body uh is lacking food lacking blood has low
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:55
| blood sugar um and so there's various types of diets we call them we used to call it calorie
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:00
| restriction uh it was first found hundred years ago that restricting calories and Rats makes them live about 30 longer because they're healthier they
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:07
| don't get cancer and diabetes then there's more recently called intermittent fasting or time restricted
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:14
| feeding or protein restriction or the keto diet these are all variations on a theme restricting elements about what
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:21
| what is a terrible Western diet that were being fed by large companies the one that I practice myself is one meal a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:28
| day I try at least to come put most of my calories into one large meal which is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:34
| for me is dinner I really love dinner and that's mostly plants but you might like breakfast and and you want to skip
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:41
| dinner or you might want to have lunch it's all up to you and and the main
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:46
| thing to know is that when when you you don't have a lot of food through the day let's say you skip breakfast you're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:53
| actually turning on your body's defenses against aging same ones that these xenover meetings turn on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:59
| so I think skipping breakfast for most of my life and during the pandemic I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:04
| started having a very small lunch and now I skip lunch if I'm hungry during the day I'll nibble on a few nuts or
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:11
| help make a spoonful of yogurt but other than that I try to power on through chocolate so any you and I talk a lot
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:17
| about chocolate very high cacao density or percentage 80 pluses is a good snack
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:23
| as well um healthy but ultimately I really enjoy dinner I really enjoy eating a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:29
| plant-based dinner um and my blood work which I measure fairly routinely has only improved since
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:34
| I've been on those diets and there's a lot of science um I could cite and maybe in the notes Serena that we put out we'll put some
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:41
| studies to back this up but there's so many studies showing that a plant-based
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:48
| diet mostly applies plant-based diets improves health I mean I've got one I'll just tell you if you're on a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:54
| Mediterranean diet which is mostly plants a little bit of fish olive oil is the fat you actually reduce your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:00
| mortality rate by 31 percent and that there are others there's one
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:05
| compared to non-vegetarians you can reduce your chances of death in life by all causes
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:13
| uh by more than 12 and so ultimately I would say that the the one that's the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:18
| most health the healthiest is vegan uh and pescetarian uh and then from there
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:25
| on octo like the vegetarians and then the ones that don't seem to associate
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:30
| with the longest life are the regular Western diet which we all know is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:35
| horrible full of sugar and and terrible fats um and also the carnivore diet I wish
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:40
| carnivore diets were the longest because I love me but really the science doesn't back that up unfortunately and the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:46
| reason we think this all works isn't it's not just the nutrients that we get and the Xenon meetings it's also keeping
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:51
| your blood sugar levels relatively low amino acid levels not too high
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:57
| uh and also put your body in that state of one and turns on your body's defenses and all up that's what gives you this 31
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:05
| reduction in mortality uh so no thank you for that um again so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:12
| helpful and just to have so many uh preferences and studies and links that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:17
| we will share after the notes here there are a lot of comments that have come in and uh just some just some thoughts uh
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:25
| that I wanted to share when it comes to eating uh when it comes to fasting and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:31
| having a smaller what I like to call eating window so whether or not you're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:37
| fasting for 12 hours or 16 hours or 18 hours um I don't typically recommend people go
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:44
| more than 18 hours but again it's odds you know what David was sharing was that this is what works for him so it's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:52
| really important I think to to really get a sense of what works for your body and whether or not you're someone that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:58
| likes to eat in the evening or someone that likes to eat in the morning also sort of depends on your prototype um
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:04
| like your sleep prototype which we've had you know my dear friend Dr Michael Bruce who's a sleep doctor who has a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:10
| very simple task that you can take that's free um those links are in our replays you can also go to his website
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:17
| to kind of figure out what it what your body type is you know you're someone that is sort of a night person or if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:23
| you're a morning person that can also factor into uh when your fasting window is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:29
| um and so then when your eating window is so maybe you're someone that functions fast eating from six to ten
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:36
| some people might function better eating from you know eight to midnight kind of depends and and I love that uh and and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:45
| and I love that Dr Sinclair also mentioned uh women's menstrual cycles that did pop up in the comments here so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:52
| yes when you're fasting it is different for women and men and um depending on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:58
| where you where you're at in your cycle you kind of have to modify your eating window and your fasting and your fasting
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:04
| window uh and that's something you know that we can share here you can look it up again it kind of depends on what your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:11
| goals are where you're at in terms of your age your your uh if you're a menopausal or a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:17
| perimenopausal if you're trying to get pregnant if you have any type of thyroid
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:23
| issues um that all factors into the amount of nutrients that you're getting
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:28
| in the level of stress that you're putting on your body I think what Dr Sinclair's really emphasized is that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:35
| stress is good for our bodies but sometimes we can but over stressing our bodies is also not good right David I I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:43
| yeah yeah you can definitely overdo it with exercise and over fasting
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:48
| um somebody asked is it that is it a problem going over 12 hours so I I disagree with Walter Longo on that I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:55
| think that it's okay to go for 18 hours uh but the longer you go the more autophagy you have you recycle old
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:01
| proteins and it's been shown that there's a deep cleansing that actually happens after three days now I don't go
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:07
| for three days I go for 18 20 hours but I think somewhere between 12 hours and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:13
| 18 20 is a nice spot for most people depending on how they they feel and how
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:19
| what they can do and the thing that's important to know is that I measure myself I take I do blood tests every few
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:25
| months through an inside track or a company that I can solve for and I've been tracking myself for over a decade
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:31
| and so I know what works for me my blood by chemistry extremely youthful and healthy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:37
| um so we've got um you know you need to know what's happening to your body and for some
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:43
| people 12 hours might be great but for me I found that the 1820 what I like to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:48
| do and what's working well for me yeah so so that's just a really important I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:54
| think point to Circle back on my people right it kind of depends on your body and also what's very important is the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:01
| nutrients that you get in during your eating window you know it's really important to hit a certain level of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:08
| nutrients when you're eating and making sure they're eating Foods
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:13
| um nutrient dense foods that give your body the fuel that it needs during that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:19
| eating window uh and so obviously that's something some of the things that we're going to talk about here as well Arena
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:25
| this is one thing I want to mention because I'm seeing people worried about giving up food yeah
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:30
| so here's the thing you can eat really well what we're saying well I could guess what I'm saying is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:37
| um don't always feed yourself you don't need three big meals a day with snacks try to eat two meals a day if that's how
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:44
| you feel and substitute liquids with a meal so have I have water out of tea I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:49
| have athletic greens which has a lot of nutrients in it I have just added water that was coming I do have just add water
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:56
| on on every other day and so I'm I'm making sure that my my body has
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:01
| nutrients but I'm also filling up on liquids which don't have the calories
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:07
| um and so what I've noticed by measuring my blood glucose level with a patch here that my my liver kicks in after about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:14
| two weeks if I'm if you try this you should give it at least two weeks because it takes a while to get used to and after that two weeks your liver will
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:20
| start putting out sugar and you won't feel hungry as much I don't feel hungry during the day uh very rarely actually
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:26
| only when I'm stressed do I need to eat something and it's it's not because I'm hungry and so you'll find that it is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:32
| tough in the beginning so I recommend we recommend having lots of liquids in to substitute but my diet I love my life I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:39
| love eating the kinds of foods that I can eat dinner and I can have a really big dinner before I'd always have to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:45
| watch what I ate but now I just eat what I want and I don't feel hungry during the day well that is also the substitution of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:52
| caloric intake from meat and dairy and now there's plants so it's I think that's also probably why
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:59
| um so so I agree with I agree with David it's at you know try just going 12 hours
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:05
| if you're not already fasting you know don't forget that you're you're sleep time time wasting time so when you stop
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:12
| eating dinner to when you put something into your body the next day try 12 hours and then move it up to 14 and then 16
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:19
| and then if you get to 18 or 20 that's usually the best way to go so it's not I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:25
| know we want to shock our bodies but it's not such a shock that it's not sustainable um and doing it that way is really
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:30
| helpful and I agree with hydration you know I often say you know you want to shoot for one ounce per pound that you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:37
| weigh bearing that you have no kidney issues and you're not deficient in certain minerals
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:42
| um but that's a really great goal and if you pair that goal with a fasting period
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:48
| of you know I'd say at least 16 hours it makes it easier because you're staying hydrated throughout the day and so often
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:55
| we think we're hungry but we're really dehydrated and um just wanting to address some of the questions that came up last time and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:01
| that keep popped up uh for um in the questions that came in about the quality of water it doesn't
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:08
| necessarily have to be bottled water but it should be clean clean filtered water which you can often get if it's in a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:16
| bit but mineral Rich water is you know something like mountain spring
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:21
| I think that's one of the Mountain Valley but you know mineral Rich natural Waters is also great
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:27
| so it doesn't necessarily have to be bottled but uh something that's filtered
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:32
| and you know not just through the top I think is what we were trying to share at the last time and since then so just to
|}
=== Can you drink things outside of your eating window? ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:39
| draw some of the water questions since we're talking water yeah it was a question about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:44
| um these drinks do they break my fast I mean I think for the aficionados they'd say yeah maybe uh I measure my
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:52
| my blood glucose and it doesn't change when I have these drinks I don't have a lot of it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:58
| um but it's it's mainly just to not have boring water all the time uh and yours is chocolate which I love
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:04
| too so it really you know I'm not so strict people think that I'm some kind
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:09
| of uh nurse some sort of a guy that only sticks to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:15
| rules I eat stuff that I shouldn't occasionally um and so I think the the point here is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:21
| you do your best um you don't have to be so strict about it and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:27
| um you do what works for you and what works for me is you know being good 95 of the time if there's a few things I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:33
| need to have which is a tiny bit of yogurt in the morning to mix with my polyphenols to dissolve them or some
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:40
| Just Add Water a little bit and I know that that's not spiking my blood sugar
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:47
| um it's great you know and again I'm measuring my blood biochemistry I look at my inflammation my blood cells I look
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:52
| at inflammation of my cardiovascular system my my sex hormones my glucose
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:58
| levels of course and uh I know that what I'm doing is making me healthier my doctor agrees and so you know well we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:04
| can argue over whether this or that is not according to the rules I know what I'm doing is working for me
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:11
| and again such a good reminder that there's so many
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:20
| you can see what's going on in your body and you can see how the different changes that you're making in your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:27
| lifestyle can you do you know positive benefits it's good to just know you know if you there are so many tests now
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:34
| um and we're not going to necessarily endorse any different brands but um other than or since I attract which
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:40
| uh Dr Sinclair is really familiar with there are so many online that you can they can send you a kit and at home kit
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:48
| and you can take these tests and then just have a baseline have a sense of where you're at and how these things are
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:54
| up to your body and that's sometimes one of the best preferences um oh and Serena we we have some
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:00
| discount links for people yeah on the website on the yeah so if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:05
| you go to the link in both of our bios it takes you to the landing page which has some of our trusted uh Brands and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:13
| resources that we both use and so there's discount links there so if you want to sign up for your inside tracker
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:19
| um I think that there's a discount link there and uh David talked a lot about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:24
| glucose monitor and so that's levels which you were probably already familiar with because of these podcasts but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:29
| there's links there too and these are all just great tools um that kind of help you integrate this
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:34
| information that you're getting now and make it work for you which is what's most important okay question that's right there is I I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:42
| do it every three weeks I'm sorry three months and I do the ultimate test and I do inner age inner age 2.0 tells me my
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:50
| estimated biological age and so it's been getting younger and younger over the last 10 years
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:55
| um which is you know quite rewarding and not optimizing my body various things so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:01
| I'm 52 I'm down now to 42 which places me in the top two percent of all users
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:07
| so there's that goal that you guys can all put into your you can achieve the same
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:13
| goal 10 years 10 years younger um especially if you follow all these
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:18
| all these guides um but let's go back to let's go back to a plant-based diet and whether or not
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:24
| that is the best diet for longevity uh there were questions that I thought were
|}
=== What is mTOR and how does it help with longevity? ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:30
| really a great question that came in about whether or not plant proteins activate mtor
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:36
| um I you know the answer to that but I would love if you could answer that uh David because for anyone who missed the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:43
| last um episode where we discussed mtor um and ampk that would be helpful to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:49
| answer that here since we were talking about plant-based diets proteins right so mtor little m t o r stands for Target
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:57
| of rapamycin which is a drug that may extend lifespan in humans but certainly
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:03
| does in animals so mtor is a protein that is in all of our cells that measures how many amino acids we're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:09
| taking in and it doesn't bother measuring measuring all 20 amino acids it particularly measures the amount of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:15
| leucine in the diet will as well as a few others such as glutamine and serine but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:21
| um loosens the big one um and it's a branched chain amino acid that comes in abundance from meat
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:28
| and when you eat a huge amount of steak for for instance mtor will be activated
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:33
| and it will turn on the body's production of making proteins and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:39
| putting on fat and you'll put your body in a an abundance mode because eating a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:45
| steak puts you you know your body so this is great we've just filled a manner time to grow now that's not conducive we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:51
| think to long-term longevity what we think is is to either inhibit mtora with
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:58
| um perhaps things like a collagen digest or with this drug rapamycin or even
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:05
| better being uh skipping a meal or eating a plant-based diet which has relatively low amounts of leucine
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:12
| compared to meat something weight for weight and that in inhibition or down regulation of the semitol protein in our
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:18
| cells will do a number of things it'll improve in certain sensitivity feel lower inflammation but the biggest thing
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:24
| that it does that's important to longevity is it recycles the bad damage and old proteins in our body and that's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:31
| called autophagy and that's really important and so you can do that by fasting and you can do that I am sort
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:36
| but what's interesting at least in mice is if you combine down regulation of them tour and restricting calories
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:42
| there's an additive effect they both seem to work together and that's why I both skip meals and I tend towards
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:49
| plants so I hope that answered those questions there and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:55
| um we uh there we did talk about collagen you and I a bit and there's uh quite a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:01
| few questions that have come up about that about collagen supplements um and just supplements actually before we dive
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:08
| into collagen can we address um a really common question and it's whether or not taking your supplements
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:15
| breaks too fast a very very common question and um is it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:20
| okay to take supplements I'm an empty on an empty stomach
|}
=== Whether taking supplements breaks your fast and can you take supplements on an empty stomach ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:25
| um well good two good questions so having experimented on myself for over a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:31
| decade I don't see that drinking a little bit of just that water or taking
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:37
| a couple of spoonfuls maybe three teaspoons of coconut based yogurt in the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:42
| morning with my polyphenols Resveratrol Crescent physique another three what ones I mainly do I don't see them as
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:48
| breaking up fast okay and having watched myself and measured myself it doesn't do any harm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:55
| um and it's actually necessary for me to get through the day and you do what's necessary okay and um and so while I may
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:02
| have a little bit of protein in my body from the yogurt and from I just Add Water it goes away pretty quickly and my
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:09
| blood sugar doesn't go up which is my main goal the blood sugar levels are the key really yeah
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:15
| um you don't want those spikes in the morning and then you get hungry at lunch time and then you eat again that'll make you energetic and then a brain fog and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:22
| be tired and then you're hungry again that cycle is I've done that most of my life and it's a nightmare now that I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:28
| have my lifestyle and the type of shoots I eat I power through the day and my glucose levels are steady because my
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:33
| liver is much smarter putting out glucose than my eyes and my mouth are and let your liver take care of you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:40
| during the day and then feed yourself later in the day that's my advice yeah and there's you know and I think if you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:47
| can wait until you are you are having a bit of food in your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:52
| diet and um you're not taking supplements that have to be taken earlier in the day but maybe wait and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:58
| take it then so you're not on an empty stomach uh it also sounds like you sometimes you have to sort of experiment
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:04
| as well I don't have a problem to save myself with my matcha you know in the morning
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:11
| and and my tummy is fine I have no problems with it but that's my body so everyone's body's a little bit yeah I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:18
| don't like taking supplements on an empty stomach usually because especially at night I sit in my stomach and make me
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:23
| feel this too and I don't sleep that well right um so I like to have them I have some in the morning and then before
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:30
| bed I have some but I try not to eat them take them too late and that's work much better for me
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:37
| oh yeah somebody somebody said something important which is uh breaking a fast is different to Breaking ketosis ketosis is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:43
| when your body is switched from using carbohydrates uh to protein and fat for energy mainly fat and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:50
| um my body doesn't change that I'm still in ketosis even if I eat a tiny bit of food or a little bit of the nutritious
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:56
| grain yeah yeah and and I that's such a it's something really good to point out as we were talking about as we were
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:03
| talking earlier it's kind of stood fasting um I know that ketosis is a poor uh but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:09
| again if you're women you want to be mindful because if you're in uh ketosis
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:14
| and extreme ketosis for a too long a period of time then you'll produce more reverse T3 which can affect your thyroid
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:21
| it affect your hormones and so um for the women out there just just be a little bit more mindful about it and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:27
| check your body and check your levels if you are kind of implementing fasting
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:33
| into your lifestyle and how long you fast and when you fast during the time of the month and and um and also know that during
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:40
| different weeks of the month you do want to incorporate certain say like um uh starches resistant starches so in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:49
| carbohydrate carbohydrates that are good for you when you are fasting during your eating windows so just something to to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:56
| kind of take note of um okay so so we're talking so we're talking about that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:02
| there are there a few things that you really you'd like to add as we're talking about fasting because there's so much that you've covered in your podcast
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:09
| oh and by the way let me just interrupt myself really quick for those of you guys that don't already know I David has
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:15
| a podcast Dr Sinclair is a podcast called lifespan it drops a new episode drops every single Wednesday and um we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:23
| are kind of doing a follow-up to those out to those episodes when we have our lives and plus we Pepper and a few other
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:29
| things so if you haven't already subscribed please do um it's on Spotify Apple go to his uh
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:36
| Link in his bio and it would also encourage you guys to put on turn on your alerts your notifications because
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:43
| David lets you know when the podcast yeah it's on YouTube too if you care to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:48
| see me move my hands a lot uh so it's yeah it's thank you to everybody who's subscribed that by subscribing that's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:54
| the best thing you can do for us um but yeah it's wonderfully uh warm welcome to this uh from everybody for
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:01
| this podcast I had no idea how it would be received but it's been really an
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:06
| overwhelming uh welcome from everybody and I think everybody who's taking the time to watch it or listen to it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:13
| so um so yeah I just every once in a while just remind myself to let because people are coming in and out and I'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:19
| listening most everyone already knows um who David Sinclair is and what his
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:25
| podcast but just in case you don't make sure you subscribe and in case you haven't subscribed you just go there
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:31
| every week you should really should subscribe um certifications so my buddy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:36
| is Andrew schuberman from Stanford University and we we like to argue over who has the best university
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:41
| of course we know that yes to that uh but I was also Keen to see if I could
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:46
| beat him on the podcast and so right now we're vying for place number one and two in Wellness um and so it's been a lot of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:53
| fun he's a good friend uh yeah so I'm just trying to catch up
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:59
| challenge so so so for the 2000 plus viewers out there just so you know you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:04
| can also help David view Andrew huberman by subscribing to his podcast
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:10
| you might as well throw it too I'm sure
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:19
| okay well okay so now back to back to our questions that we might actually get through we might actually get through
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:25
| most of them uh I don't know if we're going to cover all the longevity Foods because there's so many but we can talk
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:31
| about some of the ones that are uh that you guys have the biggest questions about and obviously we covered some
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:37
| stuff with antioxidant type foods anti-inflammatory foods um we talked about red wine and green
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:43
| tea uh and you know Xeno hermesis so why those type of foods are sort of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:49
| longevity Foods you know that they help so much uh should we talk a little bit more about supplements I can't see from
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:56
| link to the supplements uh I can I can talk about the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:02
| supplements that I do yeah yeah uh we should all talk about we should talk about um I've seen a lot of questions
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:07
| about cancer and foods which ones are good to prevent cancer but the supplements that I take
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:14
| um they're listed on page 304 of of the book lifespan um and I've added a few more ones so the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:20
| basic ones are Resveratrol of course the 10 physique and these polyphenols I have that in the morning I have nmn which is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:27
| an NAD booster NAD is important for boosting our bodies natural defenses against aging as well we've studied all
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:33
| of these molecules in my lab discovered them 15 years ago now they're popular
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:38
| um and so and then at night I take oleic acid um high content like acid oils so like a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:45
| fish oil supplement I take vitamin D vitamin K2 K2 is a really important one which keeps the calcium out of your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:52
| arteries and puts it into your bones where it's needed uh what else do I do I still take a little baby aspirin every
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:57
| night and I take CoQ10 and alpha lipoic acid at night as well the CoQ10 is to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:04
| make sure that the Statin that I'm on for my cholesterol doesn't deplete that too much other than that I saw somebody
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:09
| ask does does my diet or our diets lead to um like nutrients and the answer is no
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:16
| we're very careful about making sure that we have these supplement drinks just add water helps I take the type of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:22
| vitamins that I might need vitamins B12 bcx B3 I'm monitoring my vitamin levels so inside tracker will tell you tell me
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:29
| my vitamin D levels um and also um I listen to you Serena you told me that I should eat Brazil nuts as much as
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:35
| I don't like them I nibble on a Brazil nut once a day I probably eat one a day and that's called selenium in it which
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:41
| is one of those vital uh metals that you need yeah so and I would say that my list is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:47
| very similar I take more uh and we can it's I it's such a long list
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:54
| um a lot of mine are adaptogenic and I think because we've had questions about adaptogens and some natural herbs
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:01
| herbs uh we can actually dedicate a whole episode to that in the future where we can cover things that came up
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:08
| like Maca and makuma and ashwagandha and uh all kinds of things you know Ginkgo a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:16
| Copa ilatero just different things that are part of my supplement um protocol uh that that's in addition
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:23
| to what uh David had listed as his and I also do and um and we can talk a little
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:30
| bit more about some of those have to be taken at certain times of the day to maximize those benefits but I can you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:36
| know give you guys a list and we'll kind of go through everything and then and then do a talk on that at a later time
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:44
| um and then the other thing uh the other thing we were talking about was supplements is collagen so you know we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:52
| kind of just touched on it briefly but I think that some people would really love to hear whether or not collagen
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:59
| supplements are actually good for them or they're not um short-term and long-term benefits and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:08
| um you know kind of setbacks from collagen if you could dive into that right so so collagen is the most
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:15
| abundant protein in your body uh it's it's important for your muscle hold it together and your skin and as you get
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:22
| older you make less collagen and you degrade it and uh leads to the look of Aging but it's an essential protein and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:29
| it's a really interesting one from a biochemical uh a biology standpoint it's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:34
| made as a triple helix not not double helix like DNA but it's triple and to stabilize it because it needs to be
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:40
| there for years the cell does what's called hydroxyl problemation and it just
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:45
| puts little oxygen and hydrogens onto collagen and that stabilizes it and what
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:52
| this uh ends up doing is it acts as a little signal to cells when they see
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:57
| this hydroxylation it can actually do good things and so what has been discovered is that when you eat collagen
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:04
| it actually does seem to and some clinical trials seems to improve care and skin and they promote the growth
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:11
| growth of muscle cells and differentiation between muscle cells um how does it do that well I was
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:17
| skeptical I from what I know you eat collagen which is a protein it's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:22
| unlikely to work because your body will digest it and you'll just have amino acids and amino acids are amino acids
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:27
| I'm open to the idea that eating digested collagen in the form of gummies
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:32
| or drinks there's a very gross ways to take it in could actually do what the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:38
| Chinese have been saying for centuries which is that it promotes the growth of things that are made of collagen as well
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:47
| okay great so thank you for covering that we had a lot of questions about that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:53
| um and a question that just came up to the amino acids in collagen um activate the mentor
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:02
| yeah I mean the ones that are important they go by those names there's one called hydroxylchron glycine the other
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:07
| one's problem hydroxyl Proline but basically it's just Proline with another amino acid or two next to it with that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:14
| oxygen hydrogen but you don't need to know that it's just you know interesting from a scientist's point of view that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:20
| there are potentially the body says oh there's a wound there's collagen being released and digested I need to grow
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:26
| that wound and heal it and by eating collagen you can actually get these dipeptides into your body they can be
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:32
| found in the bloodstream and that might be how they're promoting skin Growth Hair growth and even wound healing
|}
=== Time-restricted eating vs Ketosis and how they contribute to longevity ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:38
| uh and just and for those of you who are plant-based you know I used to use
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:44
| college and I don't anymore because I kind of preferred some more uh to have different roots and plants and herbs
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:50
| that can also promote skin as a wound heating wound healing recuma is one of them like I said we'll dive into more of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:57
| these other types it just says options for the people who are plant-based and uh and I also wanted
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:03
| to uh say that when you are a plant-based as David said that you do
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:08
| have to make sure that you hit all of your you choose and so I do supplement with
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:14
| different amino acids as in a supplement form um as opposed to getting them from like
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:19
| the College of product or some of these other types of supplements so so so yeah
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:25
| so I hope that answers a lot of the colleges questions talk about cancer a little bit yeah let's talk about that
|}
=== Cancer and time-restricted eating studies ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:31
| because I know you know a lot about that more than me in fact but what I've liked
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:37
| when you said maybe you should look up this plant-based diet and the benefits
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:42
| um there are a lot of studies that show that certain types of foods and diets are really have a big impact on cancer can
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:49
| reduce your chance of cancer by many fold and that's not the only reason you would potentially live longer on these
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:56
| diets but it's certainly an important one especially considering most women well no it's about a third of women in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:02
| their 40s already have some type of breast cancer it may not kill them but if you look it's there and you want to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:09
| suppress the growth of those Cancers and by eating the right foods and leaving some out you can actually prevent those
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:14
| little tiny tumors from growing um and there's lots of lots of that I mean the kind of things that that you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:21
| know I've been reading about are sulfur-rich foods glutathione leaving
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:27
| out animal proteins which stimulate production of a molecule called IHF igf-1 it's not like growth factor one in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:35
| insulate growth factor one is really important I'll just pause on that that if you have low levels as a mouse or a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:41
| human makes you live longer it's known to stimulate cancer and if you eat a lot of meat you have a lot of that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:46
| um and what's interesting is if you're on a vegetarian diet or a vegan diet and you take the blood of those people of us
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:52
| and you put it on cancer cells it can inhibit them dramatically by four thousand percent in terms of their
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:59
| growth and that's largely thought to be due to the very low levels of igf-1 in the bloodstream again a molecular
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:05
| explanation for why these diets have been shown over centuries to be healthy yeah and and just to kind of add on to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:11
| that we spoke about it last time just briefly we talked about um uh sulfuricane which is very high in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:18
| broccoli but specifically broccoli Sprouts in the seeds of the Sprouts these are things that you can add into
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:23
| your diet since we're talking about not just longevity Foods um they're found in uh Christopher's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:30
| type of vegetables but if you say have a hard time digesting those type of foods
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:36
| whether they're raw or steamed or cooked you can also take it supplementally you know you can take you know raw
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:43
| dehydrated version of broccoli Sprouts or just the seeds and you can take them ice supplements and that'll be really
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:48
| helpful as well um since we did Cover supplements of daycare today
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:53
| um love your fresh mouthpiece rods yay and actually I did a I did a couple of Instagram lives with the king of sprouts
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:00
| uh Doug Evans and so if you can always go back and check out those apps says he
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:06
| kind of teaches you how simple it is to sprout your own seeds whether they're broccoli or other things and that all
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:12
| has all actually dense but they also have sort of called anti-cancer properties as
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:20
| well so so yeah um we're kind of coming up to top of the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:25
| hour um we did have a bunch of questions I felt like we addressed a lot of questions uh today David I think we did
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:33
| pretty good I know that there's still a lot more what would you like to cover in like the next five minutes or so I know
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:38
| I know there's so many questions that is a lot and I've got all these notes here
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:46
| um let's see let's pick one from the audience that would be good okay yeah I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:52
| mean there were [Music] I know that people are
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:58
| people almond and Burberry and all that but we did already kind of cover that the last time so I don't want to go over that again I would encourage you to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:04
| watch the replay though um we talked about fasting and you know whether or not
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:11
| that's suitable for you if you're someone that oh a question that I thought was really good there are people
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:16
| that are recovering from covid and there are people that let's say they just have a cold um or they're not feeling well they want
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:22
| to know if fasting is okay so you know whether or not you you take a break from
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:27
| it you're fasting seven days a week if you only fast three days a week or five days a week uh what's the best thing to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:34
| do and should you pause when um when you're not feeling well and it knows
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:40
| sounds basic but I still think it's a good question gee well
|}
=== Tips: Should you pause when you are not feeling well? ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:45
| so definitely afterwards you want to do that uh you want to have the healthiest diet possible to recover from covert one
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:52
| of the things that actually seems to drive covert is an increase in senescent cells particularly in the lungs and also
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:58
| in the vascular systems and the diets that we're talking about suppress the formation of senescent cells and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:06
| potentially uh when it comes to the molecule physician and to some extent quercetin May and I stress May delete
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:15
| and kill off those senescent cells post recovery and when I say made or clinical
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:21
| trials ongoing so it's thought to be likely or possible to work it certainly Works in mice to extend their life span
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:27
| and kill officiness themselves um but even if you don't go into a physique and then corset and research that just by fasting you're going to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:34
| help your body recover and turn on those defenses against not just aging it's not just about aging it's about what happens
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:40
| to you over the next few weeks once you adopt these diets you'll feel better already um and long term you'll do better and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:47
| you know anecdotally I know a number of people that have improved their memory and how they feel and their energy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:53
| levels by doing the kind of things we're recommending which is eating really well
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:59
| clean and giving yourself all the nutrients that you need but not excess
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:04
| calories and not excess nutrients as well and just optimizing your body with some science and some you know Common
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:11
| Sense yeah yeah and staying hydrated you guys it's really really important is to stay
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:16
| well Hydra Hydra especially if you're taking supplements you know you want to make sure that you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:22
| that enough hydration to process and another question that came out that I thought was really great and I was
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:28
| probably the last one before we wrap up is whether or not we should take breaks you know what happens if you do take
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:34
| them forever is it okay to take them forever uh do we take breaks from it I
|}
=== How often to practice time-restricted eating, or choose to eat in a certain window ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:40
| thought that was a production yeah uh well let's see so do I take breaks
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:47
| from exercise absolutely we all should we shouldn't be exercising five days a week
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:52
| um and I haven't been exercising much lately um but I don't worry about it I think the body needs a period of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:58
| recovery so I sometimes I don't take Metformin every day sometimes I even
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:03
| skip Resveratrol um so I'm not that strict about it I I'm fine going a day or two often I'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:09
| traveling and if I don't take supplement one day it's fine and the reason that I believe that it's fine is based on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:16
| science everything that I believe should should be based on something and what we discovered for example was that when we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:23
| gave Resveratrol every day to a mouse on a high fat diet or a normal diet
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:28
| um it wasn't as effective as if we gave that molecule every other day and the longest lived mice we had some
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:34
| that lived over three years and a mouse typically doesn't do that um it was when we gave Resveratrol every
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:39
| other day and combined that with every other day feeding so it was interesting the the supplement and the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:46
| food given every second day was was the best for them and so for that reason you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:51
| know I don't think we need to eat constantly we don't need to take supplements constantly either right okay
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:56
| take some breaks um okay well great I mean we're kind of at the top of the hour and I think it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:03
| was trying to wrap it up so we're not rushed off um because we're trying to squeeze in another question but um I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:09
| think you boys all so much for being on here today for being so engaged being kind with your comments
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:16
| um and I encourage you to if you haven't already subscribe to David's podcast lifespan um everywhere and also on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:23
| YouTube and turn on your post notifications for both our accounts because then you'll see when we come on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:28
| and we do these and he'll also give you a reminder when is podcast drops which is every Wednesday and uh and also
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:36
| subscribe to um our our link the link in both our bios that gives you the replay
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:41
| is for our chat and all the notes and where you can also kind of submit your questions again on the text and we can
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:48
| kind of keep track of those and create episodes based on what you guys need so that's kind of it do you have
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:54
| anything that you want to add David yeah I do I do I want to say you know I've enjoyed getting to know you over the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:00
| last few months and and I know your mission is the same as mine we do this we speak we research we share
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:06
| information uh we tell stories because we want people to live Better Lives it's not
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:13
| about the two of us living well it's about us giving you the information to make your life better
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:18
| um and I've loved doing these and we're going to do more uh and it's towards both of our mission and just like Andrew
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:24
| Hickman says it's all about um giving people the information that's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:29
| that's out there that most people don't have the time or the access to and we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:35
| can share that with you in a concise form but help us help you tell us keep telling us what you need to know and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:41
| we'll keep researching it and giving it back to you and hopefully not just a concise but an entertaining way yes
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:47
| I love that thank you thank you so much for that and thank you so much you guys
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:53
| um I do the podcast drops again on Wednesday and then we'll be back on next Monday right I think that's correct so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:00
| and just keep again just follow along turn your post notifications you'll know about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:05
| that and thank you so much thank you for um allowing us to serve you better all right okay talk to you later thank
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:12
| you David thanks see you next time bye bye
|}
Retrieved from "https://www.longewiki.com/wiki/Special:MobileDiff/295"
Cookies help us deliver our services. By using our services, you agree to our use of cookies.
More information