In this episode, Dr. David Sinclair and co-host Matthew LaPlante discuss how frequently we should eat, what food we should avoid, and what food we should pursue. They discuss the science behind how a "low energy state," which can be induced by a period of fasting, combats aging and promotes health. They also walk through research that points to the benefits of a mostly plant-based diet for slowing aging and offer key insights into when to eat and what to eat to maximize longevity.

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00:00:00 Introducing Episode Two: What to Eat & When to Eat for Longevity
00:01:10 Thanking the Sponsors
00:04:36 A Starting Place for Longevity: Eat Less Often
00:08:04 Caloric Restriction is an Evolutionarily Conserved Anti-Aging Strategy
00:09:52 Dietary Longevity Strategies are Accessible (and Save Money)
00:11:39 A Low Energy State Triggers a Genetic Pathway Involving Sirtuin Activation
00:13:10 NAD+ is Elevated by a Low Energy State
00:15:23 Fasting, mTOR, and AMPK
00:17:37 Data in Humans vs. Model Organisms
00:21:24 Evidence that Fasting is a Pro-longevity Intervention in Humans
00:24:00 Evidence that Fasting can Attenuate Human Disease
00:25:11 Different Fasting Regimens
00:29:42 Focus on Time-restricted Feeding (≥ 16 Hours of Fasting)
00:33:26 Continuous Glucose Monitors
00:34:24 Genetics Influence How an Intervention Affects Aging
00:36:51 A Trick for Fasting: Filling your Body with Fluids
00:38:44 Intermittent Fasting with Adequate Nutrition (IFAN)
00:40:00 Things to Avoid: Excess Sugar and Protein
00:45:16 Branched Amino Acids, Red Meat, and mTOR
00:47:53 Plant-Based Diets Protect Against Aging
00:51:44 The Okinawa Diet and Blue Zones
00:54:16 Xenohormesis
00:58:16 Main Takeaways
01:04:12 Obesity, Eating Habits, and Aging
1:05:54 Metabolic Winter Hypothesis
01:06:44 Preview for Episode 3: Beneficial Stress
01:07:23 Options for Subscription and Support

Special thanks to our research assistants, Adiv Johnson and Sarah Ryan.