• 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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    Patreon: https://www.patreon.com/davidsinclair


    0:00:00 Introducing Ep. 2: What to Eat and When to Eat for Longevity

    0:01:10 Sponsors

    0:04:36 A Starting Place for Longevity: Eat Less Often

    0:08:04 Caloric Restriction is an Evolutionarily Conserved Anti-Aging Strategy

    0:09:52 Dietary Longevity Strategies are Accessible (and Save Money)

    0:11:39 A Low Energy State Triggers a Genetic Pathway Involving Sirtuin Activation

    0:13:10 NAD+ is Elevated by a Low Energy State

    0:15:23 Fasting, mTOR, and AMPK

    0:17:37 Data in Humans vs. Model Organisms

    0:21:24 Evidence that Fasting is a Pro-longevity Intervention in Humans

    0:24:00 Evidence that Fasting can Attenuate Human Disease

    0:25:11 Different Fasting Regimens

    0:29:42 Focus on Time-restricted Feeding (≥ 16 Hours of Fasting)

    0:33:26 Continuous Glucose Monitors

    0:34:24 Genetics Influence How an Intervention Affects Aging

    0:36:51 A Trick for Fasting: Filling your Body with Fluids

    0:38:44 Intermittent Fasting with Adequate Nutrition (IFAN)

    0:40:00 Things to Avoid: Excess Sugar and Protein

    0:45:16 Branched Amino Acids, Red Meat, and mTOR

    0:47:53 Plant-Based Diets Protect Against Aging

    0:51:44 The Okinawa Diet and Blue Zones

    0:54:16 Xenohormesis

    0:58:16 Main Takeaways

    1:04:12 Obesity, Eating Habits, and Aging

    1:05:54 Metabolic Winter Hypothesis

    1:06:44 Preview for Ep. 3: Beneficial Stress

    1:07:23 Subscription and Support


    Dietary restriction extends lifespan in dogs  Intermittent fasting in patients with metabolic syndrome  Alternate day fasting in healthy, non-obese humans  Time-restricted feeding in humans with prediabetes  24-hour fast reduces inflammasome activation in humans  Fasting and diabetes  Intermittent energy restriction and multiple sclerosis  Fasting-mimicking diet in patients with breast cancer Mouse genetics influence how diet affects lifespan Vegetarian dietary patterns and human mortality Mediterranean diet slows biological aging Plant polyphenols regulate lifespan in yeast Mediterranean diet is linked to reduced mortality 
  • In this episode, Dr. David Sinclair and co-host Matthew LaPlante discuss why we age. In doing so, they discuss organisms that have extreme longevity, the genes that control aging (mTOR, AMPK, Sirtuins), the role of sirtuin proteins as epigenetic regulators of aging, the process of "ex-differentiation" in which cells begin to lose their identity, and how all of this makes up the "Information Theory of Aging", and the difference between "biological age" and "chronological age" and how we can measure biological age through DNA methylation clocks.

    Thank you to our sponsors:

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    Our Patreon page:



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    (00:00:00) Introduction

    (00:03:14) Goal of the Lifespan Podcast

    (00:07:11) Acknowledgement of Sponsors

    (00:10:45) Aging is a Controllable Process that can be Slowed & Reversed

    (00:16:42) Organisms with Extreme Longevity

    (00:21:47) Genes that Regulate Aging: mTOR, AMPK, Sirtuins

    (00:21:55) mTOR & Rapamycin

    (00:24:33) AMP-activated protein kinase (AMPK) & Metformin

    (00:30:57) Sirtuin Proteins as Epigenetic Regulators of Aging

    (00:35:33) Ex-Differentiation

    (00:43:30) Measuring Aging - Biological Age vs. Chronological Age

    (00:49:30) "No Law That Says We Have To Age"

    (00:50:33) Episode Summary & Key Takeaways - Why Do We Age?

    (00:54:00) Information Theory of Aging

    (00:57:59) Aging is a Medical Condition

    (01:01:00) Aging Myths - Telomeres & Antioxidants

    (01:01:55) Options for Subscription and Support


    Weapon fragments in bowhead whales  Rapamycin extends lifespan in mice  Targeting Aging with Metformin (TAME) Trial Metformin improves healthspan and lifespan in mice  Metformin reduces all-cause mortality  Reprogramming to restore vision DNA methylation age  Genome-wide methylation profiles & human aging rates  Reversal of epigenetic aging in humans Danish twins study

    Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

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  • Welcome to Lifespan with Dr. David Sinclair.

    Dr. David Sinclair is a professor of genetics and co-director of Harvard Medical School's Paul F. Glenn Center for Biology of Aging Research.

    Season 1 will be 8 episodes in total and will launch on Wednesday, January 5, 2022. New episodes will be released every Wednesday morning of both January and February 2022.

    This podcast can also be found on YouTube: https://www.youtube.com/davidsinclairpodcast

    My goal in creating this podcast is to discuss the science behind why we age and to share the newest research on what we can do to slow, stop and even reverse aging. In doing so, I hope to help explain the science in an easy-to-understand manner and I hope to help all our listeners in their journey to be healthier at any stage of life.

    Upcoming episodes will cover: why aging is a disease, the impact of dietary choices, fasting and exercise on aging, how various supplements and prescription drugs can protect against aging, why cosmetic aging occurs and how to combat it, the benefits and advancements of biotracking, and the future of age reversal.

    Please subscribe, share with friends, leave a comment or review, and most of all, thank you for coming with us on this journey into the mechanisms of aging and exploration of the tools for living longer, healthier lives!