What to Eat & When to Eat for Longevity | Lifespan with Dr. David Sinclair #2
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- čas přidán 6. 06. 2024
- 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.
#Food #DavidSinclair #Longevity
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Matthew LaPlante's Social:
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Timestamps:
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
Links:
Dietary restriction extends lifespan in dogs - bit.ly/3FlDo4y
Intermittent fasting in patients with metabolic syndrome - go.nature.com/3FggKKZ
Alternate day fasting in healthy, non-obese humans - bit.ly/3HXGptH
Time-restricted feeding in humans with prediabetes - bit.ly/3ffZWct
A 24-hour fast reduces inflammasome activation in humans - bit.ly/3fwDc8t
Fasting and diabetes - bit.ly/3rdtRHQ
Intermittent energy restriction and multiple sclerosis - bit.ly/3HV7i1o
A fasting-mimicking diet in patients with breast cancer - go.nature.com/3flcbV2
Mouse genetics influence how diet affects lifespan - bit.ly/3qiBc9R
Vegetarian dietary patterns and human mortality - bit.ly/31OCtMq
A Mediterranean diet slows biological aging - bit.ly/3I1rcbd
Plant polyphenols regulate lifespan in yeast - go.nature.com/3HWWGiB
A Mediterranean diet is linked to reduced mortality - bit.ly/3fdDPDx
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.
Special thanks to our research assistants, Adiv Johnson & Sarah Ryan. - Věda a technologie
This was a fantastic episode. Just sharing my notes here.
Main takeaways:
1- Eat less often.
2- Avoid sugary drinks and foods.
3- Reduce meat intake for longevity.
4- Its never too late for dietary changes.
5- Find veggies that have been stressed out (organic, colorful veggies)
6-Never start a meal with sugars, if you do eat them at last (desert).
EAT LESS OFTEN
-There is a genetic pathway that gets triggered by low energy. These genes (sirtuins) respond to low energy (low glucose levels-caloric restriction), high heat, low amino acids, high salt (stressors). -----They take care of the DNA repair and the stabilization of the epigenome.
-When the body is hungry, the body makes NAD (fuel for the sirtuins).
-Two ways to activate sirtuins synthetically:
1) Use some molecules
2) NAD booster.
Longevity genes:
Mtor: protein that registers amino acids. Allows the cell to build things. Not a recipe for longevity. Activates autophagy.
Ampk: goes up when hungry. Makes more mitochondria (important for making energy)
Sirtuins
Fasting:
- Metformin: mimics fasting.
- Time Restricted Feeding: At least 16 hours.
- Liver compensates for the lack of food. Glucose neo-genesis. It overcomes the feeling of hunger. The liver starts making glucose at a steady level.
Sugar: big killer. It spikes glucose. Glucose shut down sirtuins and ampk. Defenses against diseases and aging shut down.
Protein: we should avoid high protein red meat diet for longevity. It inhibits mtor.
Amino acids: three important. Leucine, isoleucine, and valine: BCAAs. Are used to sense protein intake. The sensor is mtor. The mtor activates when you get them. Mtor repairs and build muscle. In the short run, this is good for building muscle etc. But in the long run, mtor is the responsible for autophagy, which is key to longevity.
Plant based diets: the more vegetarian you are, the longer you live. The best, Okinawa diet, is plant base diet with fish - (probably because of Essential fatty acids)
Humans grew COLD and HUNGRY. Now we live at warm houses with food available all the time.
Let me know if you want me to keep posting these notes, I am on Twitter @juampiaranovich
Thank you
Bro you awesome
Great summary ! Awesome!
Awesome breakdown! Thank you!
I think you’ve missed out the part that why stressed out plant is better. 😄
He says he eats one meal a day and he shed his weight and got his 20-year-old body back. This is what happened to me. I am 70. I was getting obese. I heard of intermittent fasting and said: what the heck. so coffee for breakfast and then I ate whatever I wanted once a day. It could be ice cream, pizza, whatever. And if I was starving I had a handful of raisins or a cup of tea with honey. Not only did the weight come off, but my whole figure returned. I had no flab. I did no do exercise. I happened to go to the doctor for something and he said he never saw anyone my age so healthy. So this is all true. Shocking. I've gained some weight due to being a bit depressed over world events, but when Spring comes I'll start again. I do have a dog, so I do walk a lot, and climb stairs. Try it. It is fantastic.
Don't worry about things you cannot control, like world events. It's unhealthy.
It’s understandable to be worried about world events,I can relate and if you are not concerned I would question that 😃 but yes we do need to find a way to mitigate that worry/stress for ourselves.
Just curious about drinking the athletic greens in the morning- wouldn’t that be considered a meal?
@@cindyhathaway6571 good question. Athletic Green does not increase insulin, so it does not break a fast. I take lemon water, apple cider vinegar and green tea when i m on fast. Just careful you dont add sugar of any kind.
@@maurameadesperry1715 no, you absolutely are unhealthy worrying about world events. It has nothing to do with you and you are creating stress on the body for absolutely no reason. What is the point of worrying about something you can do nothing about? Do you thinks monks, yogis, Amish etc...people living in the outskirts of the media crap have the stress levels you have? I guarantee they don't.
I got introduced to David Sinclair through the Lex Fridman podcast and was impressed with his insights on health and nutrition. Looked up this podcast, listened to this episode, and immediately started a 20/4 fasting regimen which became an 18/6 regimen after about two weeks. After about a month and a half of consistently eating this way, I have dropped 3 inches in my waist and now fit into a pair of jeans I wasn’t able to wear since before the pandemic. My skin has cleared up from all the extra water intake, my energy levels have evened out, my ability to focus has skyrocketed, my severe bloating issues have disappeared, my keratosis pilaris has gone away, there are no more puffy bags under my eyes, and my mood has significantly lifted because of the increased confidence from all of the above. I just turned 40 and feel and look like I did in my 20’s. You truly saved my life, Dr. Sinclair! I will never stop eating this way.
Is it easier for the body to reach the fasting mode when de food is plant-based? Is it the same 12 hs of fasting for a Plant-based diet as the 16 hs for a meat-based diet?
Ok, ok...
yes it is easier and i experienced it once. Fruits and veggies, nuts and seeds(raw of course) have living energy on them and your body is electrical so they feed it with enzymes, vitamins, minerals and you need less food and meat is a dead food(death) so it only harm you because it has no living energy on it and you are taking the stress hormones of the animal and toxins@@Martin-bk3sp
3
@@LindaLee-su1pd16:39
This podcast makes me know that there are people that genuinely care about humanity and want to see us all living, we’re fortunate to be able to watch this for free, I will definitely support the sponsors of this podcast, blessings in all your work 🙏🏻
Key takeaways:
• Cut-off artificial sugars (processed carbohydrates)
• Cut-off meat or atleast start reducing it from your diet. Meat lovers can switch to Mediterranean or Okinawan diet models.
• Practice intermittent fasting. Start with skipping breakfast and try to avoid snaking in between.
Tip 1- if its harder for you to practice I.F. then start drinking warm water, black coffee or green tea.
Tip 2- if its still hard then consume a handful of nuts (as they contain proteins and healthy fats) and wait for 20 minutes.
Tip 3- You can try natural sweeteners like stevia.
• Consume more colored vegetables and fruits. Go for organic if possible.
• Meal order- Consume proteins and vegetables first.
• Start doing strength training and walking
• For longevity, vegetarian and vegan diets are the best.
Thank you!!
Yes, just eat sheet and nuts all day , look like a Haggard white man, never enjoy anything, cover in fear....and live to 86 instead of 85 1/2. Meanwhile in Italy in Europe...a glass of wine a day, meats, pizza ...deserts...105 or above...easy and widespread....what is it with you white Americans cowering in guilt and fear...?
@@levondarratt787 Can these 105 year olds sprint? 😁
@@levondarratt787 I am vegan 20 years and fit as fuck and look many times younger than my age. I love my diet. Your microbiome changes gradually as you eat more plants. You won't even miss the trans fats, cholesterol and other toxic garbage in animal products after a few months of eating properly!
OMG to me it's so much less about the longevity. I like how I feel *now* . And this way of dieting is really *not hard* . Be honest: when was the last time you were hungry ...
I am a biology teacher. I have used many of these protocols on myself. It blows my mind to listen to the scientific research that is going on in this regard. I would definitely share this info with my students. Great work Dr Sinclair. Hats off
Llp0
what protocols..i havnt heard one
@@jadezee6316 May be routines was a better word ... but things like having less food in your tummy .... no sugars in the diet ..... fasting .... etc
Don't worry wasim I'm with you
@@amartyasharma2963 l
My story in a nutshell: People told me to eat more (3 times), you’re malnourished, but I’m not hungry! So I did, weight and cholesterol went through the roof. 2 years ago I went back to my old ways reinforced by the ideas presented here. Steak and veggies OMAD, every day. All my blood tests checked out and I feel great again. Best part, I lost 45 pounds in those two years. I’m winning at soccer games easily too 😁.
I have been doing what this guy says for the past 3 years + without even knowing about his existence, found him out in Andrew Hubberman's podcast. I eat once a day (giving at least 16 hrs of fast) and fast once a week 24 hrs and sometimes for longer.
I used to be always sick and tired all the time since kid. It's been 3 years + I don't get sick, I did a full blood and hormonal pack exam test and all my stats are on the optimal spectrum, my testosterone is at its peak and I feel great, full of energy and mind clear.
I'm basically watching his videos and learning more + confirming what I discovered by trial and error by myself and I trust 100% this man is correct. I'll die fasting, restricting calories and avoid processed shit.
There are entire industries draining people's mental and physical health but thankfully I got out of this and we have blessed people like this guy to come out and publicly provide the population with this life changing knowledge. Success for you Dr. David.
My journey is about a year now & after my blood tests have been done abroad & my cardiologist confirmed my 2 BP tablets and wanted to write them down for 2 weeks & to post to him what's up, when I came back home to London.
An amazing thing happened last One month ago, I stopped taking my tablets to cause my Blood Pressure reading was 111 68 90 but I have my beta blogger tablet to take twice a day to lower my heartbeats🤗🤗
That's my new blood pressure reading. I've watched my Blood Pressure during the day & was always less than the recommended Numbers eg :120 75 85 heart rate. I don't know what had helped me 🤗
NMN AM & Resveratrol PM around 3 pm with the meal,
I don't know. I take low dose NMN & RSVTL now.& plus X3 times week quercetin.
But 3x NMN 500 mg &Resveratrol x3 times 500 mg.
Rest is 250 mg daily all the supplements.
🤗🌅🌸💊
Thanks to our💊💊Doctor
& Hope All goes well.
I will keep sharing changes in my body from here or from other social media
Lots of love from London🌅💕
From What's up.. correction..🙏🙏
This was the most amazing post ever for me personally ….because it also mimicked exactly what I also have been doing through my journey of trial & error & it helped recognize that …that in fact I have been on the right track ( when I was thinking I was not measuring up to some PERFECT journey of Intermittent fasting) Sinclair makes it simple ,clear, that is o.k. To not have to be rigid but always reaching for the closest goal of plant based & fasting as possible & not to beat yourself up if that is only 98% of the time. I have lost 50 lbs so far got stuck for along time in a plateau but lately have been successfully moving the scales again & this video has reinforced I am being successful. Found this video just at the right time.I am going to watch many more of Sinclair.
@@duaneannekensleyhoffman2377 Same here. I've loved combining IF, plant nutrition and smart supplements to get some incredible and lasting results.
So are you basically eating the same amount of calories you used to eat just crammed into 1 meal? I really want to give this a real attempt but the episode didn't really give any guidance on how many calories to eat or if there is a significant difference if we cut down to just 2 meals a day within a say 4 hour window vs doing just 1 meal.
I'm doing 4 hours of Zone 2 cardio a week, 1 hit session, and 2 weight sessions.
I keep discovering that I had it right all along! Honestly this is how I have been eating and I was called a bad mom for not having sweet food laying around for my children and most days we would fast. We have never been sick. Now my children are all grownup man between the ages of 26-30 and once they left at age 18 to college they gained weight and ate terribly which affected their immune system but thankfully they are now getting back to what they learned while living at home. Our diet was basically like this: Monday-Friday we will have no breakfast, no snacks and eat a healthy lunch and a big heathy dinner and during the weekends we will have a big breakfast and a dinner and skip lunch. Great information in this channel! Love it
Bad mom for not teaching your kids terrible eating habits and not making them addicted to sugar like every other kid. Sweets aren't a treat, they're an addictive unhealthy drug that is ubiquitous and universally accepted.
Listen David: Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
The Body already Does it, why can't we do it, TODAY, NOW?????
I Want to Live to be 351 Years Old, Period...
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
@@leandrog2785 I am a bad mom too. I remember my young son complaining about the healthy mean I had prepared... " why can't we eat normal food like everyone else?" Now he is a very healthy eating adult. My other son chose to eat all the food he was denied, mostly sugar. He is not in good health.
I live on coffee and sugar and have never been sick in the last 50 years. I had gained weight and started intermittent fasting and its like he said, the weight poured off and my 20 year old figure returned and I am 70. My doctor told me he never saw anyone so healthy. Go figure. I am the worst eater you could ever see. Glad to finally hear this. I don't eat meat, don't like food, eat junk. But do love fruit and salad and mostly eat those. :)
just sharing.
esp if it's all plant sludge humans don't have the physical digestive system for plants
esp if they claim it's healthy
sounds like acquired mentaI iIIness...
One of the best podcasts about living a long healthy life I’ve seen.
I'm 84 and wish food scientist's had found this fasting protocol years ago. I do a 24 hour fast once a week and I feel wonderful.
Anyway I can see a future where obesity will be a thing of the past but sadly not in my lifetime.
Good luck to all you wonderful
healthy people.
My God gives you more many years to come. you have a beautiful soul.
may you live long and healthy sire! God bless!
People been fasting since the biguining of time ..his protocol is what early man used to consume and not consume .
I mean even all religions of the world advice human beings to fast and abstain from eating too much ..
YOU ARE AWESOME!!
lol it's call starving my self for 24 hours fasting is what obese peopIe say
Love listening to David...so wise and not arrogant. This is such a wealth of information, thank you! Fasting while maintaining nutrition is really the best way to improve many things, I have experienced first hand for myself! My red wine consumption isn't moderate like it should be but working on that :-)
I just want to thank you gentleman. As a parent who is newly looking to transform the health of myself and my daughter, I am overwhelmed with gratitude for the information shared here. Definitely subscribed and look forward to what else I learn her. Truly, thank you so much!
This was absolutely EXCELLENT!! At almost 62 and watching co-workers & friends who are around my age, pass away from various causes (often age related illnesses) has really alerted me to my own health and mortality.
I don't want to succumb to illnesses or to die young. Nor do I want to age and be sick throughout those last years....for myself or for my family to watch me suffer.
Dr Sinclair...bless you for sharing your knowledge, your insights, your recommendations and for showing us, that regardless of our stage/age in life, we can help ourselves. 😊 💞
yeah they're eating a plant based diet aka SADiet which is no different then the vegan plant sludge diet
L
@@theantiveganchannel3596 rude and wrong :(
The co-host LaPlante is truly outstanding. He controls the flow of the conversation and is also very knowledgeable. This makes the videos outstanding.
I’ve never seen anyone have the same last name as me
@@connorlaplante9318 come spend a week in Montreal , you will meet a new Laplante every day :-)
Thank you so much for these videos! I really appreciate educators, scientists, and doctors that make their knowledge accessible to the general population. The science you present has changed my life.
Wonderful presentation! I have been following a low carb Mediterranean style diet in combination with time restricted eating (limit my feeding window to 2-3 hours each day and will do a 72 hour fast on average around once a month). While it is a challenge to consume all my food in this window, I have worked it into a routine where I prepare and consume a large, very varied multi-colored vegetable salad supplemented with some nuts and seeds and a small amount of goat or sheep cheese in combination with whatever vegetables and proteins that my wife has prepared for dinner. I do apply a large amount of EVOO/vinegar with a combination of herbs and spices high in polyphenol content to my kickoff salad. I use a very high quality aged balsamic and a homemade apple cider vinegar. Some people find it repulsive, but I ferment my own apple cider vinegar mainly for the scoby and mother content (I do consume the minced up scoby in my salads). I will also include a can of anchovies or sardines 2 or 3 times a week. I realize that I am a cohort of 1, but my results in the past 18 months have been miraculous. I’ve lost almost 80 pounds, brought my A1C down from 8.9 to 5.4, eliminated what I had been describing as the aches and pains of getting older. To state it as short as I can - I feel younger now than I did 20 years ago. This is very doable. I’m not a zealot and do fall off while on vacation or dining out at or with friends. In those situations, I will consume whatever is placed before me. I do avoid sweets most of the time, but will enjoy celebratory confections (birthday, anniversary, wedding, …) out or superstition and/or respect. I never want to be put in a position where those around me get the feeling that I’m trying to shame anyone. I find that people become very interested in my journey and just maybe might be encouraged to experiment on their own. Case in point - beside close family and friends, I’ve gotten the attention of my GP, oncologist, surgeon, eye doctor, and the guy who has cut my hair for the past 40 years. They all spend most of our visits asking what changes I’ve made because of the dramatic health improvements I am experiencing. I am off all previous meds (diabetes, thyroid, hypertension), my hair is filling in, and my GP commented during my last visit that I should write a book if I manage to maintain my progress over the long haul. I simply chuckled at him and said “There are already hundreds of these books out there - we just have to get people to read them!” 😊😊😊
Absolutely brilliant progress, happy for you to manage to go through the initial phase of chnaging your lifestyle 👏👏👏👏👌👌👌👌😄😄😄😄😄😄
I started my daily time-restricted eating journey about 2 years ago. Dropped from high 80 kg to stabilise mid 60 kg currently.
I'm dirt poor and can't afford supplements, but at 76 I now feel much more healthy.
The only downside is I now have way too much skin and need cosmetic surgery. My wife hates 'the new me' from looks alone and is constantly doing her best to 'feed me up'. I try not to offended her by refusing, but always end up feeling uncomfortable afterwards, but it hasn't significantly affected my weight coz I just resume my regime when she's not there, which fortunately is often as she's a nurse.
If I had enough money, I'd be doing everything Sinclair recommends.
Fantastic episode! Thank you, thank you, thank you! 🙏🏼
Hey Teeqo, whatchu doing here bro?! Glad to see you’re interested in this😀
No way teeqoooo!
First time listening to and watching Dr. Sinclair, and I really like his down to earth, not dogmatic, approach to all this stuff. Love how he is willing to admit that he still loves meat and is not all that motivated. Very refreshing.
Is being human
yeah because it's a Ieftist mentaI iIIness to love plants citing humans Don't have a physical digestive system for plants
@@theantiveganchannel3596 😂 haha OK buddy, I'm sure you know more than the leading expert who has spent his life studying this
Ditto, so nonjudgmental. We’re all human, of course we all want cake and a steak… but…
@@BloomByCC you can have your cake and steak whenever you want; just eat a lot of fiber and an anti-inflammatory brew or smoothie before you eat them to lessen their bad effects
"This podcast is about what the science says, not what's socially acceptable" - Sinclair
I love it, wish everything was like that
Agreed!😊
David Sinclair is so awesome! I love his sense of humor besides all the research he's sharing!
I've always bounced in and out of exercising and eating well, taking my relatively healthy body for granted. Dr Sinclair's very easy to understand advice has given me the motivation to make permanent healthier habits for nutrition and lifestyle. Delaying aging by 8 or 10 years was the motivation I needed!
I think we are extremely lucky to have podcasts like this.
Thank you for your work 🙏
Listen David: Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
The Body already Does it, why can't we do it, TODAY, NOW?????
I Want to Live to be 351 Years Old, Period...
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Fantastic! I'm aggressive about living longer and am so glad I found your book and the podcasts! I feel hope for the first time. Also, love that you are bringing the information directly to us! Please never stop!
Dear Dr Sinclair, this is one of the best channel about science and health. I am a cardiologist foccused in longevity and anti aging and you so thanks for all you trials and experience!
Lol. Trolls in the comments
Thank you Dr. D. Sinclair and Mr. M. LaPlante ,a very interesting podcast discussion. Blessings be upon to all humanity for an awesome information.
Following Dr Sinclairs work for a few years now and I really enjoy that he shares more about it on his youtube channel and obviously on Hubermans podcast. Thank you 🙏🏼
Same 🙏
Beautiful. I’m inspired to make further adjustments, based on my own needs and measurements. How awesome.
I’ve moved through a number of dietary changes in my life-I’m 51 now. In my 20’s I was almost vegan except for butter and some cheese.
Went Westin A Price at age 30. Paleo at age 40. IF and keto at age 45. Ate meat and eggs almost daily while doing keto. Dropped the keto 2 or 3 years ago, and my eating window not as wide.
Now the gears are moving in my head about how best to move forward.
Thank you both. Love the science and how you work together on this podcast/video-cast to share this important longevity information to the world. Add your links to the scientific studies to support the topics you discuss are helpful. So glad I discovered you. I could listen all day!
I have begun to skip breakfast and dinner: one meal about three p.m. or later. That's fantastic.
In the morning only 1 spoon of olive oil and vitamins C, D3, B and k2 mk7.
Thank you dr. Sinclair.
What he's saying about Xeno-Hormesis is 100% true! My father always told me that the grapes from dryer climates always produced better wine. And, when we would plant the family garden, my father would tell me not to water the plants too frequently or they would taste worse. And he's right!
This is good information, thank you👌
Oh thank God! How could I just believe the word of a professor at harvard without you and your father guaranteeing for it
@@Adre1987 dudes he's just affirming
@@dragon237 yeah I know and I'm thankful
Argentinan wines 💪🏻
Thank you for this episode, I have gained so much information on how fasting helps in longevity. I fast 19- 20 hrs. and this was very informative.
This is a piece of gold, thanks for your work. The only problem is the way the interview is driven, interrupting all the time and moving to the next subject without giving time to the doctor to elaborate the answer. It's stressful and it fragments the information 😩
Watch it a few times and just relax.
It's so valuable to be learning this on the side of doing a molecular biology degree. All this knowledge and insight is greatly beneficial to my focus. Thank you!
Listen David: Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
The Body already Does it, why can't we do it, TODAY, NOW?????
I Want to Live to be 351 Years Old, Period...
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
It seems that in order to improve our health and longevity we need to put our body at the mercy of adversity regularly. Thanks for your outstanding insights!!!!
And yet my lack of health is WHY my body constantly faces adversity…
@@capatheist so true for me too, and that is why we crave the few comforts we have.
Great information, I’m working on reducing my sugar intake in latte’s and sweets… I already drink tea to help skip a meal or instead of snacking… I literally watched this whole thing. What a wealth of knowledge 👏🏻👏🏻👏🏻
Thank you for this interview. The communication style is such that is very informative and I want to listen to all of David Sinclair’s information and interviews.
Thank you Dr. Sinclair for finally having a youtube channel and everything you have given to this world.
Listen David: Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
The Body already Does it, why can't we do it, TODAY, NOW?????
I Want to Live to be 351 Years Old, Period...
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
I feel so happy that we are getting true science through this great episode! Taking all the valuable notes! Thanks Dr. Sinclair! 🙏 😍
Listen David: Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
The Body already Does it, why can't we do it, TODAY, NOW?????
I Want to Live to be 351 Years Old, Period...
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Love these podcasts. So much of what you talk about has been around for a long time. So thankful you are doing these experiments to bring validity to this lifestyle, like Ann Wigmores story and health journey.
Really think it is interesting talking about plants being stressed. When you garden keeping your plants in the greenhouse makes them weak because the don't have any stress and sometimes you notice they don't do as well when you plant outside. For example Okra never does well unless planted outside in garden, we get 10 feet tall plants, everytime you pick okra it stresses it and it grows taller and taller.
I’ve been following this protocol for almost 30 years. I look and feel decades younger. I’m perfectly healthy.
Thank you for sharing this incredible information. Would love to learn more about adding the right supplements to my life.
Thank you so much for sharing all of this information on what a proper, healthy, life saving diet should consist of. I eat up (no pun intended haha) all the info. I can on diet and nutrition, however there is so much contradiction between the different popular diets out there and what’s trending this week that it’s super confusing and frustrating and easy to just give up. I’m grateful for your knowledge and expertise. I’m intrigued with all you’ve shared and excited for what the future holds for each one of us.
David this knowledge and wisdom from your research that you’re giving away for free is an absolute blessing I hope people realize that because many people that truly understand life realize like you that the way things were given and blessed to you you bless others with
can’t wait to hear this podcast
Love the interviewer. He asks the questions I would. Appreciate very much his healthy skepticism.
Thank you so much, senor Sinclair. You really advance the cause of humanity in a meaningful way!
Good sound sensible advice and information thanks Dr Sinclair. My wife and I intuitively decided to cut back to 2 meals per day about 2 weeks ago and we have both lost weight but not been hungry. Cut out all bread, pastries, cakes and processed food. Increased salads, vegetables, fish and a little chicken. Cut out all red meat. We both have more energy and look better. No puffiness or fluid retention. And a bonus is my wife's arthritis in her knee has lost the swelling and she is walking easier.
did the science show humans don't have a physical digestive system for plants?
@@theantiveganchannel3596 why would it? Humans can digest plants just fine. Humans evolved from herbivores. Our ancestors were definitely plant eaters.
Thank you for your research and your time in bringing us this valuable information! At 65, I've done a lot of things wrong over the years, even though I knew better! But, I'm excited to know that it's never too late to reestablish better lifestyle and dietary habits that may help make a difference, in my lifespan, going forward!
did the doctor fail basic human anatomy ? where are the human digestive organs for plant sludge he is claim is healthy
I love that Dr. Sinclair is not afraid to put the information that we have out there for people to decide how to proceed. Many doctors are too scared to try anything unless it is 100%proven and like he said by that point we’ll be dead.
I back you up 100% I started doing intermittent fasting because an interview you did, whaat you shared made some much sense that I started right away, I skip breakfast and lunch and I have my first meal around 6 pm, now I can tell you that I have never felt better in my entire life, I used to suffer from irritable bowel syndrome and gastritis, and I’m 100% cured with not medication whatsoever, just fasting and exercise, it is amazing to have the science behind it, thanks David for sharing your research ❤️
I suffer from irretable bowel syndrome and gastritis, I'm very skinny.
Always sick, I would like to do intermittent fasting to feel better but don't want to loose weight
Greetings grom Germany!!Now I know what's happening during and after a few days fasting. I confirm that I felt amazing great, superfit, my skin looked younger and clear. I losed weight and my taste of any food was very intensive. Great feeling!
Love this episode. It is a great follow-up to the first one. Thank you, Dr. Sinclair!!! Your willingness to share the work that you have done over the last couple of decades is helping mankind in ways that we will all benefit from. Thank you!!
David Sinclair is such a great communicator, slightly difficult to catch all he is saying because the interviewer talks before he finishes his sentences. DC - always hugely informative, clear, and succinct. Thank you.
18:39 I really appreciated this statement because it's clear Dr. Sinclair isn't trying to persuade anyone to do anything...he's just providing the information and we are advised to make our own decisions. Great episode.
Waited the whole week for this episode!
As a biochemist, I am amazed of this channel. I've been following Dr. Sinclair for quite a while now and can for sure say he is top notch. IF mixed witha medit. diet is the way to go. Greetings from Germany!
Keto is proven the way to go. A complete vegetarian diet is bad advice we need protein and not to mention a lot of vegetable have lectins esp night shade.
My #1 rule for health is "NEVER eat after sundown." Per Dr. Satchin Panda that causes massive inflammation that doesn't get resolved until the next day. He also said that given a choice between eating bad /unhealthy food during the day or nutritious food in the evening, it is better to eat during the day because "eating late turns even nutritious food into junk."
I told this to a stranger on a golf course a year ago. A month later he saw me at the golf course and told me that he had stopped eating after sundown (he overhead me talking about this with others). he said he was 73 and a LONG time Type 2 diabetic andoften taking insulin. He said he decided to change "just one thing". he confessed that he was, as before, still cheating on the diabetes diet even drinking some beer and wine on occasion. He then said that his AM glucose that morning was 78 and he "hadn't seen such a low number in a very long time." He saw a downturn of his am glucose reading within the first week. And that's all he had changed.
Another man that I know of, was morbidly obese (nearly 300 lbs) and out of desperation he decided to never eat after 6PM. he didn't know of the above but was frustrated that he had no self-control. He also decided to drink more water and he started to crave it. He lost almost one-third of his body weight in 12 months with just these two changes. And he confessed that he was still eating his favorite snack: donuts.
True story from an old man who turned his health around with time-restricted eating, intermittent fasting, a few multi-day fasts and "NEver eating after sundown."
This is supported by the Vedas. In Ayerveda we are asked to fast after sundown and try to go to bed by 10pm ( for body & mind to detox and regenerate) . Upon waking at sun up - scrape the tongue to remove trash 🙏
Thankyou Dr. Sinclair for being real and stating your own struggles and own mistakes and faulty habits.
Love your information. I have been eating 2 meals a day for 6 months, no snacks, no sugar, minimal startchy carbs. Love it.
I work hard to keep my children at an absolute minimal sugar intake and junk and processed food. Can you speak more about what would be good for our children in regards to fasting or just in general what kind of food timing and regiment would be healthier for them? Would love an episode on childrens nutrition.
With Sugar you mean refined Sugar or Carbohydrates? Thanks in common 🙏🏼
@@strongman744 yes refined sugars and I limit my carbohydrates. My kids are not as strict of course and they do eat all food groups.
Listen David: Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
The Body already Does it, why can't we do it, TODAY, NOW?????
I Want to Live to be 351 Years Old, Period...
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Just a note.The Okinawans eat mostly starch based plant based diet and some fish and the carnivore diet is not best for longevity
@Marina E not so much when the study was done,simply no meat available
This is such a useful and pleasant format! I am enjoying getting to see how Matthew La Plant thinks, organizes and interacts with David. I hope. you decide to continue this series for another 30 or more episodes. If you would like some questions and feedback on your first two intros presenting your donors, just ask. A few modifications might work better. I had a radio show and know how difficult it is to read ads. If I knew I would live another 50 good years, I would start my neurology, biology, etc. courses. This is so very thrilling!
You said you drink athletic greens every morning
Then eat a lg dinner meal
Then eat nuts
???
That's not intermittent fasting is it?
This is an amazing episode and has helped me combine smart supplements and fasting in an easy-to-see-results way for my coaching practice. Thank you... once again!!
Thank you Dr. Sinclair. Appreciate your efforts.
Thank you for finally making things clear as the title is, for the average non scientist humans. What list can we take to the vitamin store and what list to the grocery store and the times to take them. Which vitamins have to be taken with other vitamins and/or fatty food etc. Thank you so much to both of you. Thank you David for bringing Mathew LaPlante onboard to ask the questions that normal people ask and doesn't back down until he has an answer that the normal person can take to the store with them or just use at home. Thanks guys.
I found Matthew irritating.
Matthew is not only irritating, he is distracting! David has to say often “Getting back to…” because of interruptions by Matthew. I say dump Matthew!; take a cue from Andrew Huberman, organize your material and present it. David’s talks are much easier to understand, and in less time.
I found Matthew obnoxious and distracting as well
Matthew is on for media growth. The average human are like Matthew, I also found him irritating but also find his simplistic thoughts to match what the average person could understand and be connected with the information coming in. Without Matthew the podcast would have way less rating. Sinclair I presume got the idea from joe rogans podcast average viewer
The list for the vitamin store is vitamine D + k2, omega 3 DHA 250mg EPA 125mg from algea instead of fish, B12 1000/2000 mg twice a week which now mostly comes with a 600 mg folate boost (5-methylfolate NOT! folic acid). And if you like some creatine. That is it for vitamines. Check your bloodwork wether zink or magnesium might be relevant to you.
So thankful for this podcast!
Immeasurably helpful by an extremely knowledgeable doctor. Listening to Dr. Sinclair I am certain the dieting information is 100% correct. I'm a 24 hour snacker but will try to mend my ways starting today! I wish this material had existed at university years ago - I would have studied science. Thank you so much!
I use to be a 24 hr snacker too. Now I try for a cut off of 7 pm (starting at 10am with old fashioned oatmeal uncooked with almond milk and stevia).
It’s a challenge because it’s not hunger but nervous eating.
I love the geek humor you guys have!!! The learning is awesome too; however, your ability to keep moving forward after a super great joke amazes me. I get derailed, but, appreciate your ability to move through it keeping on point shows respect for our time.
Thanks very much for such an informative and enlightening conversation, you guys are great souls ❤ ♥
Absolutely amazing, as always! David Sinclair is a genius, and he's literally changing our species for the better. So grateful
Why? its already written in the Bible. Long before the discovery of science.
Do you know what is the natural food to us humans? Lol, only this so called geniuses greedy people made human being live a shorter life. Just ask a doctor any doctor if our food is safe to eat Lol.
@@BawikYT What do you do for a living? How old are you? Have you gone to college? What have you studied on your own?
Listen David: Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
The Body already Does it, why can't we do it, TODAY, NOW?????
I Want to Live to be 351 Years Old, Period...
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
@@lipstick318
Wouldn’t worry about it because once the Holographic Med Beds come out everyone on planet earth will live beyond 100 in very good health. Don’t go to google to look this up as they are corrupt and Big Tech, Big Pharma, Bankers, All Royals around the world, Vatican etc is being taken out
When I first asked my friend who got me into fasting about being hungry, he said hunger is a feeling you can get comfortable with it.
You can retrain your brain. I literally forget to eat and only know I’m hungry when my chest starts rumbling and or roof of my mouth feels sore/dry even when drinking water
Sounds like the beginning of anorexia
Hello David, thanks for the great podcast series and youtube videos. I honestly didnt know it even existed until many months later. Better late than never! 👍
Thank you so much David for all this information 😊
Thank you for this episode and a lot of valuable information provided. I've been living like described for the last 5 months and I feel much better know. The only problem that remains is that sometimes I just need more energy that comes from bigger amount of food and I haven't figured out until now how to solve. It is not that I need junkfood at times, just bigger amounts of good foods. I am studying almost all the time and this food (along with the fluids) is a great source of energy, for with food I can manage to study all the day with short breaks, with the right approach I am evidently lesser productive.
Million thanks to the HOST AND COHOST! 👏🏼👏🏼👏🏼
Dr Sinclair , I been using some of the products you suggest on donotage for 6 months on and off but I do see a big difference on my health . In the past I would have bad seasonal allegory and it’s hard to combat it but every since I’m on them I see that it going away and it’s not as bad as before anymore and I’m more active and I def feels younger inside. I like to thanks you for doing this and I believed with matter of time this might be something good n beneficial .
My great grandfather lived 110 years with no diseases and he was active till the last day of his life. He followed an Arab lifestyle, eating mainly dates, olive oil, with milk, and lamb meat from time to time, their bread was from unrefined Barely, and they were usually mixing dates with olive oil. But the most important he eats less always, as a lifestyle.
You can restrict calories without killing innocent animals.
@@pinkiepinkster8395 I said from time to time. Maybe a few times a year. People need to consume that amount from time to time or they will die and get ill.
@@pinkiepinkster8395 we need the nutrition.
Especially women.
@@pinkiepinkster8395 The point of the comment was to describe his great granddad's lifestyle. I don't think he was trying to restrict calories purposefully. There weren't much information on dieting and living longer back then, so he probably just ate what was available to him. I don't understand the judgement of an old person you don't even know about.
@@pinkiepinkster8395 very judgmental. Eating plants have impact on environment and plants are innocent life
David, thank you so much! I read you book last August and it changed my life style in a big way, I started watching video from other scientists about nutrition, eating, metaboli… I gave up sugar almost completed, I’ve been taking cold shower since, I eat once or twice a day now, working out about five days a week… I have one question for you, for your plant based diet, what is your main protein source, do you eat a lot of beans to get protein? Thank you!
Ron, even tho you didn't ask me to answer your question, I'll recommend that you vary your protein sources. I eat raw, organic nuts, and nut butters. Lentils are great, chickpeas, and quinoa as well as beans. The nuts also contain healthy, beneficial fats. Remember to store all nuts in the refrigerator, and eat them while their oils are fresh. I also love a nice piece of mahi mahi. Best to you!!
I love the discussion, very thought provoking. I would love to see a discussion with some of the promoters of high protein diets. I think there is so much information out there about what the best diet is and can be overwhelming. Discussions about different foods are amazing. Thanks you!
There is no best diet
Fascinating talk, I wanted to share one farmer I know in the Bay Area who specializes in dry farmed tomatoes. He literally doesn’t water his tomatoes, he grows them in Davenport CA where it’s quite foggy and it results in a more stressed plant (as mentioned around 57:30 is a thing to revere). If you’re in the Bay Area, try out Two Dog Farms, they really are phenomenal.
I only eat on Saturday and Sunday now the rest of the week I fast water only . Life is so amazing I don’t have to worry about deciding what to eat during the week which frees me up to do so much more . I’m 62 and now can run better than I did 30 years ago and I look 20 years younger
holy mackerel; didn't know that was even possible
What do you gorge on the weekend?!?!
🤣🤣🤣
For how long have you been doing this?
I follow the 16-8 protocol for years now and I'm trying the extended version of it)(20-4)more or less like suggested by doc sinclair currently... It's is quite tough to get into it - I can definetly agree to the fact that sufficient drinking is key to magae hunger until the evening! I'm currently evaluating whether the effects (caloric deficit, focus, and longterm health befits) are worth and doable the effort. Love this kind of scientic and life hacking content! 😁
Yes , intermitent fastic 16-8🙏
The routine and supplement David Sinclair uses is definitely working! I've been flowing him for years and he looks about 10 years younger than he was when I saw him the very first time.
The amount and quality of information presented herein is amazing. Thank you!
Thank you for this podcast, as a person who grew up on mostly plant based diet in Africa, I can testify to the fact that we do not need as much of animal food source as we need. I’m going to share this info with as many people as I can.
You two are working perfect together! I’m a big fun and exciting I actually living the life style as you suggested in last 10 years.
This was so great. Thank you so much, I have learned quite a lot of helpful information! Both the Host and the Doctor are highly intelligent and have a sense of humor. I will return next week. Joy, Peace!!!
Thanks David. U are so easy to understand with all the good and beautiful science for and behind anti aging and a disease free life!
What a great talk. Love how informative it is, and at the same time how easy it is to listen to and understand. Thanks guys
Listen David: Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
The Body already Does it, why can't we do it, TODAY, NOW?????
I Want to Live to be 351 Years Old, Period...
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
nothin but misinformation
Thank you, David and Matt.
Very interesting. Thank you for making this available on CZcams.
There is one thing that remains hazy to me, it's the recommended daily calorie intake. Your body has to "feel" hungry , but you still have to provide it with the necessary calories (whenever you choose to take them) to go through 24 hours and meet your energy needs. Surely you don't want to go below your BMR.
So, how do you calculate this intake?
Also, by reducing the number of meals to only one, you make it more difficult to cram into this unique meal all the variety of vitamins, minerals etc... you body requires, and you have to take supplements - as you do, in the mornings. You become highly dependent on these supplements. What happens if you suddenly don't have access to them, for a prolonged period of time? Do you revert to more meals per day , and does you body remember how to "extract" those elements from actual food?
Take care
Love watching you guys! I've been a vegetarian since '75, I'm 51yo, glad to
see the science behind the morality
So you’ve been a vegetarian since you were four years old?
By far the best anti-aging health lifestyle information available on CZcams 💡
Eat to beat disease Dr William Li .
Andrew Huberman also.
LOVE this podcast. Please continue!
Brilliant presentation Dr David Sinclair. Thank you so much for your eye opener studies on longevity. You're the best. I'm doing my utmost 👏👏👏
I am watching this while eating Chick - fil - A, I am enjoying eating fast food/junk food once a month. Depriving yourself of foods you enjoy is a bad idea, something that this episode highlights, and I agree.
I’ve done 7 day fasts with just liquids- water, tea, Chinese herbs cooked down- and I do exercise like swimming and biking- the first 3 days are challenging but after my body gets used to it and my hunger comes and goes quickly without being as severe plus my thoughts get very clear and I feel like I have more energy.
Excellent content, many thanks for sharing your expertise and knowledge with the world! I personally think this conversation style episodes between Matt and yourself work very well, both in terms of spot-on probing further, whether to get you to elucidate or elaborate, and/or in terms of the dynamic and both your energies.
Listen David: Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
The Body already Does it, why can't we do it, TODAY, NOW?????
I Want to Live to be 351 Years Old, Period...
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Dr.Sinclair, thank you for your services.
The cohost makes it even more interesting! Thank you!
Bless you guys for putting this incredible information out into the world. Thank you so much
I listened to this a second time and took notes, so I can understand the mechanisms better, and so I can create for myself a more visual representation of it all. Thank you for this podcast!
You can also go to the video and the three little dots to the bottom right of the video click on that and read or download the transcript by copying and pasting it into a document.:-)
Can you share it with us in any way please?
Listen David: Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
The Body already Does it, why can't we do it, TODAY, NOW?????
I Want to Live to be 351 Years Old, Period...
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Listen David: Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
The Body already Does it, why can't we do it, TODAY, NOW?????
I Want to Live to be 351 Years Old, Period...
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Why Can't We Just Splice New or Used Telomeres on to the Ends of Our X Chromosones???
Büszke vagyok rád Dávid, sok sikert!
I'm 54. I'm type 2 diabetic. I've been on a "journey" since January 2022. Today is October 28, 2022.
I am on a "keto-vore" diet - and OMAD since March.
I have done a lot of fasting over my lifetime - 10 day, 2 week, 3 week fasts at various times of my life. But, I haven't done much fasting in the last few 5 years or so.
In June, I decided I wanted to try a 30 day, water-only fast. The longest I'd ever done prior to that time was 22 days. I did the math and realized that if I wanted to finish a 30 day water-only fast before the holidays, I needed to build up to it and had to start right away.
In July, I completed a 2 week water-only fast. Then I ate for one week.
In August, I completed a 3 week water-only fast. Then I ate for two weeks.
In September I started my 30 day water-only fast. I completed it on October 5. I ate for 10 days - then did another 5 day water-only fast.
I have been eating since October 21. I am debating another 5 day fast next week.
Then I'll have two weeks of various "thanksgiving feasts" - and after the official Thanksgiving, I want to fast for 28 days before Christmas.
I never experienced the "pain" of hunger in my fasting experience because I always built up slowly. 3 days, 5, days, 1 week, 10 days, 2 weeks, 3 weeks, etc. - with healthy eating in between.
However, on my 30 day fast, I noticed that at day 24, I started feeling *strong* hunger. I actually started feeling the "pain" of hunger for the first time. I was dropping a pound a day at that point. (Yes, I took some supplementation and allowed some salt and pickle juice.)
It is definitely a mental game to fast. The first 3 days are always the hardest. After 3 days, the physical hunger goes away - but then the mental push to eat seems to strengthen. At 5 days, that diminishes. But, the brain keeps pushing to eat. It's a big mental game. You'll have thoughts like, "No doctor told you that you had to do this, why not have something light to eat?" Or "How bad could a little broth be?" Or, "Why not fry up an egg, no need to deprive yourself." Yes, actual thoughts, in my head, pushing me to eat.
At this point, I feel *better* when I'm fasted. I sleep better. My body feels better. I have more energy (though it's shorter lived and I have to learn how to pace myself). I think much more clearly.
Everyone who knows me comments about how much younger I look since I've been on this journey. My blood sugars while fasting (I was off my diabetic meds) were consistently between 86 and 100. I stopped my Metformin because I was crashing into blood sugars of as low as 49. However, I've started a lower dosage now and I'll be taking it in my future fasts (at this lower dosage).
In February, having been sugar-free for a month, I asked another friend who has been on a similar journey, "When can I have sugar again?" He asked when my birthday was. It's in November. He said, "On your birthday, you can have sugar - and *only* on your birthday." I couldn't imagine living 9 more months without sugar.
Here I am, two weeks from my birthday and *I DO NOT WANT ANY SUGAR* - I'm actually a little afraid of having any. I have struggled beyond my sugar-addiction for 10 months. I do not want to fight those battles again. I have no plans to eat any sugar.
I want to encourage everyone that you can do this. You can get healthier. You can live longer. You can manage long-term fasting, OMAD, Intermittent Fasting, caloric restriction and time-restricted eating (there's some really interesting research on ETRF - early time-restricted feeding).
You can do this! :)