What to Eat & When to Eat for Longevity | Lifespan with Dr. David Sinclair #2
In a Nutshell
Eat less often through time-restricted feeding (e.g., 16-20 hour fasts, one meal a day) to activate sirtuins, AMPK, mTOR inhibition, and autophagy, mimicking calorie restriction's lifespan-extending effects seen across species, including humans via fasting studies and blue zone diets. Prioritize plant-based eating (Mediterranean, Okinawan, pesco-vegetarian) low in sugar, fructose, and branched-chain amino acids from red meat to avoid glucose spikes, glycation, and defense shutdowns while leveraging xenohormetic polyphenols from stressed plants like organic veggies, olive oil, and Pinot noir. Track biomarkers with tools like Inside Tracker and CGMs to personalize, aiming for stable low glucose, leanness (waist-to-height 0.5), and reversed biological age for longevity.
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Welcome to the Lifespan Podcast, discussing the science of aging and how to be healthier at any stage of life. David Sinclair is a professor at Harvard Medical School researching the biology of aging and co-director of the Center for the Biology of Aging. Joined by co-host and co-author Matthew LaPlante. This is episode two, covering when to eat and what to eat within 24-hour periods and over a year to maximize wellness, appearance, and longevity. David shares protocols developed over 20 years. Episode one covers fundamental biology.
Levels: App that syncs with a continuous glucose monitor they provide, interprets glucose data. David joined as advisor. Monitors blood glucose to see food impacts. White rice and grapes spike his blood sugar; potatoes do not. Stable blood glucose important for daily mental/physical energy and long-term health. Try at levels.link/sinclair to skip 150,000-person waitlist.
Athletic Greens: All-in-one daily greens supplement with 75 vitamins, minerals, whole food ingredients, adaptogens for recovery, probiotics, prebiotics, digestive enzymes for gut health, vitamin C, zinc citrate for immune support. David drinks it mornings, especially when traveling. Try at athleticgreens.com/sinclair for five free travel packs + year's supply of vitamin D3 and K2. Vitamin D3 for immune system; K2 keeps calcium out of arteries into bones.
Inside Tracker: Personalized nutrition platform analyzing blood and DNA data for health goals. David has used for over a decade, chairs scientific advisory board. Best blood/DNA analysis; easy blood draw at clinic or home (10-15 minutes). Presents analysis with graphs, diet/lifestyle recommendations to improve biomarkers. Inner age test compares biological to chronological age, suggests improvements. Try at insidetracker.com/sinclair for 25% off using code Sinclair.
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