Dr. David Sinclair Reveals His LATEST Supplement Stack and Diet

00:48:26
https://www.youtube.com/watch?v=2EKFxtGbJ5I

Resumen

TLDRThe discussion revolves around lifestyle choices regarding diet, supplements, and exercise significant for longevity. The speaker compares his regimen to his father's, noting differences in dietary focus, social engagement, and exercise frequency. He shares specific details about his plant-based diet, supplementation routine—including Resveratrol, Berberine, and fish oil—and his fasting practices, all believed to support health and aging resistance. The conversation also includes insights into canine nutrition, encouraging raw and fresh diets, while introducing a supplement designed for dog longevity called Leap Years. Overall, the speaker emphasizes balance in eating, the importance of fasting, and managing stress for better health outcomes.

Para llevar

  • 🏋️‍♂️ Better supplementation includes regular blood tests and a focus on plant-based diet.
  • 🥗 Aiming for a predominantly vegan diet helps avoid sugar and meat.
  • 👨‍👦 Father's strong social life and daily exercise benefit his health.
  • 🍽️ Speaker practices intermittent fasting, with occasional one meal a day.
  • 🐶 Leap Years supplement promotes longevity in dogs.
  • 🤝 Healthy relationships positively impact mental well-being.
  • 🧘‍♂️ Lowering stress levels helps reduce unhealthy snacking.
  • 🌱 Emphasis on whole, fresh foods for both humans and dogs.
  • 💪 Combining fasting with resistance training boosts health benefits.
  • ⚖️ Balance in nutrition and exercise is crucial for longevity.

Cronología

  • 00:00:00 - 00:05:00

    The speaker reflects on personal health improvements compared to their father, stating they take more supplements, monitor health metrics regularly, and maintain a healthier diet focused on plant-based foods. However, they acknowledge their father's stronger social life and consistent exercise routine.

  • 00:05:00 - 00:10:00

    They discuss their diet in detail, crediting their partner Serena, a chef and nutritionist, for guiding them towards a predominantly vegan diet, while sharing their typical meals and supplements consumed in the morning, emphasizing the importance of specific products like Resveratrol and the avoidance of sugary yogurts.

  • 00:10:00 - 00:15:00

    The speaker clarifies their fasting practices, noting that their morning routine of lemon water and green tea is part of a longer fasting period. They also mention the importance of avoiding sugar and monitoring blood glucose levels to maintain a healthy fasting state.

  • 00:15:00 - 00:20:00

    They delve deeper into their history of the vegan diet since meeting Serena, highlighting the significant health improvements observed after changing their eating habits and cutting out dairy, alcohol, and processed sugars.

  • 00:20:00 - 00:25:00

    The speaker addresses the topic of supplements, emphasizing the importance of consulting with a doctor and personalizing choices based on individual blood work. They mention taking Resveratrol, Metformin, and other natural supplements, alongside their scientific background in assessing their effectiveness.

  • 00:25:00 - 00:30:00

    They clarify their stance on NMN and the accusations they've faced regarding its market status, discussing its benefits and the ongoing debate surrounding its safety as a supplement versus its potential as a drug.

  • 00:30:00 - 00:35:00

    The discussion continues with a focus on NAD and related molecules, highlighting their role in cellular health and aging, and providing insights into other alternatives like NR for boosting NAD levels in the body.

  • 00:35:00 - 00:40:00

    The speaker emphasizes the importance of maintaining a healthy lifestyle for both humans and dogs, discussing the benefits of raw, whole food diets, and the supplement for dogs they've developed that aims at enhancing longevity.

  • 00:40:00 - 00:48:26

    Their conversation wraps up with a detailed explanation of their supplement regimen, which includes considerations for balanced nutrition while adhering to a primarily plant-based diet, along with a discussion on the timing of meals and the impact of calorie restriction and fasting on health.

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Mapa mental

Vídeo de preguntas y respuestas

  • What supplements does the speaker take regularly?

    The speaker regularly takes Resveratrol, Berberine, fish oil, Vitamin D3, K2, and other supplements recommended by his partner, Serena.

  • How does the speaker's diet compare to his father's?

    The speaker follows a predominantly plant-based diet and measures his health diligently, while his father exercises more and has a strong social life.

  • What benefits does the speaker associate with fasting?

    Fasting is believed to activate the body's natural defenses against aging and is associated with numerous health benefits.

  • What kind of diet does he recommend for dogs?

    The speaker recommends a raw food diet for dogs, emphasizing fresh food and avoiding overfeeding.

  • What is Leap Years?

    Leap Years is a supplement created by the speaker and his brother aimed at enhancing longevity in dogs.

  • How does the speaker approach calorie intake?

    He follows an intuitive eating approach rather than counting calories, focusing on fresh, plant-based foods.

  • What is the speaker's stance on collagen supplementation?

    While he recognizes the potential benefits of collagen, he does not take it as he believes he gets sufficient protein from his plant-based diet.

  • What impact does animal protein have on mTOR?

    Animal protein, particularly branched-chain amino acids, can activate mTOR, which the speaker associates with accelerated aging.

  • Does the speaker snack often?

    He has reduced his snacking habits significantly, attributing this change to lower stress levels and better life management.

  • How does he feel about the relationship between diet and mental health?

    He believes that reducing stress levels can help alleviate unhealthy eating habits, including snacking.

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Desplazamiento automático:
  • 00:00:00
    so what am I doing differently than my
  • 00:00:01
    dad well some things I do much better
  • 00:00:04
    than him uh I'm more rigorous with my
  • 00:00:06
    supplementation I take more things um
  • 00:00:09
    and I measure myself not just with my
  • 00:00:13
    watch uh and my uh uh what else do I
  • 00:00:16
    have I have scales I have a ring but I
  • 00:00:19
    also uh do blood testing fairly
  • 00:00:21
    regularly every few months and that
  • 00:00:23
    helps me guide what I
  • 00:00:25
    do uh and I eat better than my dad I'm
  • 00:00:30
    predominantly plant focused I try to be
  • 00:00:32
    vegan I struggle but I try um but I do
  • 00:00:36
    avoid a lot of sugar and meat if
  • 00:00:38
    possible and um so my diet's better than
  • 00:00:41
    his but what I don't do that he does way
  • 00:00:45
    better than me is he has a very active
  • 00:00:47
    social life he's out seven days a week
  • 00:00:51
    with people who love him and he's
  • 00:00:53
    surrounded by a social network um and he
  • 00:00:57
    also exercises a lot more than me my
  • 00:01:00
    exercise is um planking and uh
  • 00:01:04
    occasionally the gym and doing a lot of
  • 00:01:06
    walking and lifting weights when I get a
  • 00:01:08
    chance but I'm on the road a lot and I'm
  • 00:01:10
    often on planes so I I'm not good at
  • 00:01:14
    that whereas he excises every day he
  • 00:01:17
    goes to the gym three times a week and
  • 00:01:19
    he walks about six kilometers every
  • 00:01:21
    couple of days so that's very good for
  • 00:01:24
    him but if you're if you're wondering
  • 00:01:26
    what does he do that's good besides
  • 00:01:28
    exercise he's taking taking enmen he's
  • 00:01:31
    taking Resveratrol takes metformin those
  • 00:01:33
    are the three that I often talk about um
  • 00:01:36
    and he only eats one maybe one and a
  • 00:01:38
    half meals a day um and he doesn't
  • 00:01:41
    overeat and he stays a healthy BMI so
  • 00:01:44
    all of that together uh seems to work
  • 00:01:46
    really well for him his doctor complains
  • 00:01:49
    that he's the only of her patients that
  • 00:01:51
    doesn't have any diseases and often uh
  • 00:01:54
    she says she doesn't even know what to
  • 00:01:55
    do with him except take his blood
  • 00:01:57
    pressure um oh he's on a Statin as well
  • 00:01:59
    like I am because we have high
  • 00:02:01
    cholesterol in our family but um you
  • 00:02:04
    know other than that I think it's it's
  • 00:02:06
    mostly exercise and diet that's working
  • 00:02:08
    for us um and you know having good
  • 00:02:12
    people around us well we'll pivot away
  • 00:02:14
    from your dad at least for now focusing
  • 00:02:17
    on you and you gave a bit of an idea of
  • 00:02:20
    what your diet looks like but let's get
  • 00:02:22
    into specifics a typical day what you're
  • 00:02:25
    eating and when you're eating uh so I've
  • 00:02:28
    got to credit my partner Serena punon if
  • 00:02:31
    you have followed me on social media you
  • 00:02:33
    know that she's my honey uh she's a chef
  • 00:02:37
    nutritionist and a longevity expert as
  • 00:02:39
    well and she put me onto a vegan diet
  • 00:02:42
    now I struggle with veganism because we
  • 00:02:44
    eat at restaurants and often restaurants
  • 00:02:47
    have butter or milk in their products or
  • 00:02:50
    cheese uh but I try I try not to eat a
  • 00:02:53
    lot of meat or seafood and I found some
  • 00:02:56
    very good substitutes through Serena um
  • 00:02:59
    that taste no different different than
  • 00:03:00
    regular um and I don't drink milk if I
  • 00:03:03
    can so it's a plant focused diet my
  • 00:03:07
    first meal of the
  • 00:03:09
    day um is rarely breakfast I start with
  • 00:03:14
    uh lemon water and and then a green tea
  • 00:03:17
    matcha that's basically it I have a
  • 00:03:19
    little bit of yogurt that's no secret
  • 00:03:21
    but I do that primarily because I need
  • 00:03:24
    to dissolve my polyphenols I take
  • 00:03:27
    Resveratrol a gram um I take
  • 00:03:30
    occasionally some cortin physan nenin in
  • 00:03:33
    smaller doses but Resveratrol is my main
  • 00:03:36
    stay Gramm morning and I mix that with a
  • 00:03:38
    couple of spoons of vegan yogurt coconut
  • 00:03:41
    based yogurt or olive oil that's the
  • 00:03:43
    beginning of my day the green tea
  • 00:03:45
    marcher I love I had probably two of
  • 00:03:47
    those every morning um and I switched to
  • 00:03:50
    that Serena told me get away from the
  • 00:03:52
    coffee and I I like that coffee is
  • 00:03:53
    acidic for me too acidic and the green
  • 00:03:56
    tea matcha but make sure you get organic
  • 00:03:59
    and and uh most importantly ceremonial
  • 00:04:02
    grade because if you just get the
  • 00:04:04
    regular it tastes like dirt um it's a
  • 00:04:06
    little bit more expensive but it's worth
  • 00:04:08
    it and you want to stir it really well
  • 00:04:10
    with a with a bar mixer um it's a little
  • 00:04:13
    bit slow doing it the traditional uh
  • 00:04:16
    bamboo stir um and I use almond milk in
  • 00:04:19
    that and some AOS for sweetener and
  • 00:04:22
    sometimes I put some polyphenols in that
  • 00:04:23
    because they dissolve in that as well so
  • 00:04:25
    that's the start to my day and I'm not
  • 00:04:27
    hungry until mid
  • 00:04:30
    afternoon okay so to get into some
  • 00:04:33
    details here the Machel later 2 and the
  • 00:04:36
    yogurt or the coconut
  • 00:04:39
    oil with various supplements that's all
  • 00:04:42
    during your fasting window then I still
  • 00:04:45
    regard that is fasting right I'm I'm I'm
  • 00:04:47
    monitoring my blood glucose so I want to
  • 00:04:49
    make sure I
  • 00:04:50
    don't uh Spike my sugar and um so the
  • 00:04:55
    the the yogurt doesn't do that of course
  • 00:04:57
    there's no sugar in my yogurt uh I avoid
  • 00:05:00
    the fruity ones and if there's if it
  • 00:05:02
    says cane sugar or anything on anything
  • 00:05:06
    that I put in my mouth I usually don't
  • 00:05:08
    put it in my mouth occasionally I'll
  • 00:05:10
    steal dessert but it's only for a treat
  • 00:05:14
    um so yes that's exactly what you said
  • 00:05:15
    is right except with um one mistake
  • 00:05:17
    which was uh olive oil not coconut oil I
  • 00:05:21
    do put coconut oil in my mouth probably
  • 00:05:25
    a few times a week uh I m I melt the the
  • 00:05:28
    oil in my you know it's solid you spoon
  • 00:05:30
    it in and Serena taught me that that's
  • 00:05:33
    very good for oral microbiome Health as
  • 00:05:35
    well as breath and there's an added
  • 00:05:38
    bonus is that it's it sucks the stains
  • 00:05:40
    out of your teeth and uh she has really
  • 00:05:44
    white teeth and I said you must get
  • 00:05:45
    these bleached and she said nope it's
  • 00:05:47
    the coconut oil but don't swallow the
  • 00:05:49
    coconut oil just rinse it pull it
  • 00:05:51
    through your teeth for about a minute or
  • 00:05:53
    two and then spit it down the drain so
  • 00:05:56
    you mentioned the current diet is
  • 00:05:57
    primarily vegan how long how long you
  • 00:05:59
    been on that diet pretty much since I
  • 00:06:02
    met Serena we just had our three-year
  • 00:06:04
    anniversary
  • 00:06:06
    and uh we were zooming most of the time
  • 00:06:09
    because it was the end of Co and she
  • 00:06:11
    would watch me eat dinner I thought I
  • 00:06:13
    was eating a healthy Mediterranean
  • 00:06:15
    dinner uh and it was cheese and red
  • 00:06:19
    wine right not the greatest and I didn't
  • 00:06:23
    look great my skin was okay for my
  • 00:06:26
    age uh and she said let me Ed at you let
  • 00:06:30
    you she didn't say it that way but uh
  • 00:06:33
    she did educate me and she got me off
  • 00:06:34
    the cheese and the red wine I stopped
  • 00:06:36
    alcohol three years ago and within two
  • 00:06:39
    months my inflammation went down my CRP
  • 00:06:43
    my cortisol went way down my blood sugar
  • 00:06:46
    improved my skin improved my hair
  • 00:06:49
    improved I mean my son accused me of
  • 00:06:51
    getting hair transplants uh the other
  • 00:06:53
    day a hair transplant but uh this is
  • 00:06:56
    still natural so I think that um the
  • 00:06:59
    diet is helping my overall appearance
  • 00:07:01
    but it's definitely helping how I feel
  • 00:07:04
    um and the inflammation is way down in
  • 00:07:06
    my body I think I had a slight allergy
  • 00:07:07
    to Dairy like most people do who eat
  • 00:07:09
    dairy their whole lives and uh as a
  • 00:07:12
    consequence I don't have that anymore
  • 00:07:14
    and my gut is a lot better as well any
  • 00:07:17
    new supplements you brought in
  • 00:07:18
    specifically to help round off that diet
  • 00:07:22
    one of the things that two of us spond
  • 00:07:24
    around is uh our
  • 00:07:26
    supplementation uh quite literally we're
  • 00:07:29
    we're quite
  • 00:07:30
    quite the couple where if we want to be
  • 00:07:32
    kind to each other we we we give each
  • 00:07:34
    other the supplement so it's a lot um
  • 00:07:38
    and it varies I change my
  • 00:07:41
    supplementation depending on my blood
  • 00:07:43
    work so there's no one size fits all
  • 00:07:45
    that's important I'm also I need to
  • 00:07:47
    disclose I'm not a a physician I'm a PhD
  • 00:07:50
    so I'm not here to prescribe anything
  • 00:07:52
    but I I do feel like I have an
  • 00:07:54
    obligation to talk the truth to talk
  • 00:07:56
    about what I do so that's the disclaimer
  • 00:07:58
    I know some scientist don't like me for
  • 00:08:00
    that for being honest and telling the
  • 00:08:02
    what I do but uh you know so be it I I
  • 00:08:05
    do this for educational purposes right
  • 00:08:08
    but make sure you let your doctor know
  • 00:08:10
    and you do some blood tests so you know
  • 00:08:11
    if things are hurting you or helping you
  • 00:08:14
    um I I also do the anaman a
  • 00:08:18
    gram uh the metformin although I'm doing
  • 00:08:21
    more berberine these days which is a
  • 00:08:24
    natural version of met foran taking a
  • 00:08:26
    gram of that in the morning uh and then
  • 00:08:29
    I do Resveratrol 1 gr um I'll do a a
  • 00:08:34
    small teaspoon of appenine which is a
  • 00:08:36
    cd38 inhibitor that blocks the
  • 00:08:38
    degradation of NAD so Resveratrol and NN
  • 00:08:42
    have a bigger impact um we we found
  • 00:08:44
    actually we were the lab that found
  • 00:08:45
    appenine is the cd38 inhibitor um
  • 00:08:50
    speaking of NN I do want to pause on
  • 00:08:52
    something Jesse uh I don't sell anaman
  • 00:08:57
    though you might find my name on bottles
  • 00:08:59
    and and on websites I just want to make
  • 00:09:01
    it clear that I don't endorse nmn
  • 00:09:04
    products or any any supplement actually
  • 00:09:07
    and if you do see products that have my
  • 00:09:08
    name on them just know that that's uh
  • 00:09:12
    unethical and the other thing is I was
  • 00:09:14
    shocked to learn that the NN industry
  • 00:09:17
    just uh in 2023 was2 and a half billion
  • 00:09:21
    dollars
  • 00:09:23
    worldwide uh and so anytime I say oh I
  • 00:09:26
    take nmn I'm actually boosting Global
  • 00:09:29
    sales of the molecule that's not my
  • 00:09:31
    intention I'm not trying to make money
  • 00:09:33
    I'm not trying to help companies make
  • 00:09:35
    money but that's just a fact I am
  • 00:09:38
    developing a version of nmn as a
  • 00:09:40
    medicine that will be able to be proven
  • 00:09:43
    to work right now nmn is not yet proven
  • 00:09:45
    to work as I mentioned there's a few
  • 00:09:47
    clinical trial hints that it's good um
  • 00:09:51
    but that's where we are with nmn I also
  • 00:09:53
    want to say something else Jesse which
  • 00:09:54
    listeners may know uh I've been accused
  • 00:09:57
    of trying to get NN off the market
  • 00:10:00
    that's completely wrong uh you know
  • 00:10:03
    there's always gossip on the internet
  • 00:10:05
    but that one is is really quite
  • 00:10:07
    upsetting I'm all for supplements I
  • 00:10:09
    think anyone should be able to take
  • 00:10:11
    really anything that they want as long
  • 00:10:12
    as it's safe and the doctor knows about
  • 00:10:14
    it so I'm not responsible for what the
  • 00:10:17
    FDA does uh my role in this was that I
  • 00:10:20
    started a company to try and test if nmn
  • 00:10:23
    Works in humans there is an FDA ruling
  • 00:10:27
    that I have nothing to do with um and a
  • 00:10:29
    company that I don't control that uh led
  • 00:10:34
    to
  • 00:10:35
    NN being part of a statement that the
  • 00:10:38
    FDA made that NN should not be sold as a
  • 00:10:41
    supplement in the United States because
  • 00:10:43
    it's being tested as a drug but of
  • 00:10:45
    course I'm not making it a drug so that
  • 00:10:48
    supplements can't exist I think they
  • 00:10:51
    they serve very different purposes one
  • 00:10:52
    is for healthy people and the other one
  • 00:10:54
    is for sick people and one is prescribed
  • 00:10:57
    the other one isn't that's great I have
  • 00:10:59
    no issue with that um but the that's
  • 00:11:02
    what the FDA chose to do but if I had my
  • 00:11:05
    way you know I I wouldn't have any uh
  • 00:11:09
    say in the matter and I just wanted uh
  • 00:11:11
    listeners to know that you know I might
  • 00:11:14
    be painted as the bad guy but I'm
  • 00:11:17
    definitely not uh trying to limit
  • 00:11:19
    anything that people take for their
  • 00:11:21
    health in fact I'm trying to educate
  • 00:11:23
    everybody about what to take um to be
  • 00:11:26
    healthy to live longer that's my mission
  • 00:11:27
    in life um and that's why it's a bit
  • 00:11:29
    upsetting because it goes against my
  • 00:11:31
    mission in life is to accuse me of that
  • 00:11:33
    now the good news is actually NN is
  • 00:11:35
    still available in the United States uh
  • 00:11:38
    you can buy a lot of places and that's
  • 00:11:41
    fine um there's an alternative molecule
  • 00:11:43
    called NR nicomide riberside which is
  • 00:11:46
    also sold um and they're pretty similar
  • 00:11:50
    there's different amounts of data for NR
  • 00:11:52
    NR has been tested in
  • 00:11:54
    ALS um lugar's disease also known as and
  • 00:11:59
    NN has been tested in endurance and
  • 00:12:01
    those blood parameters but they both
  • 00:12:04
    produce NAD which is what we we want to
  • 00:12:07
    boost in the body to we think uh slow
  • 00:12:11
    aging and so you know I'm I'm I also
  • 00:12:14
    don't I don't mind if people buy NR or
  • 00:12:16
    nmn I'm not making money off this some
  • 00:12:19
    scientists are but I'm not and uh so I
  • 00:12:21
    thought I'd mention that there there's
  • 00:12:22
    an alternative to NN as well so the way
  • 00:12:25
    I understand it there's B3 at the top
  • 00:12:29
    and then NR is made from B3 and then
  • 00:12:34
    nmn is the next step closer to NAD and
  • 00:12:39
    NAD like you just mentioned is the
  • 00:12:40
    molecule we're trying
  • 00:12:42
    to upregulate in the body and create
  • 00:12:45
    more of I I'm very impressed the uh all
  • 00:12:49
    I can add is that uh we showed this in
  • 00:12:52
    ye cells in 2002 which was fun um it's
  • 00:12:56
    come a long way and I'm also I think
  • 00:12:58
    it's worth knowing that Ned is good for
  • 00:13:00
    you for a variety of reasons we make
  • 00:13:02
    half the levels that we did when we were
  • 00:13:04
    20 by the time you're my age 55 and
  • 00:13:07
    raising those levels up seems to give
  • 00:13:09
    the cells a better boost more energy and
  • 00:13:12
    there are genes that
  • 00:13:14
    control they control the epigenome so
  • 00:13:17
    going back full circle to where we
  • 00:13:19
    started the epigenome is controlling the
  • 00:13:21
    pace of aging and NAD helps slow that
  • 00:13:25
    down the ceran genes which I've studied
  • 00:13:28
    my whole career essentially my whole
  • 00:13:30
    career they make enzymes that need NAD
  • 00:13:33
    to work and they are part of slowing
  • 00:13:35
    that scratching of the DVD process so
  • 00:13:39
    the the less NAD you have the worse
  • 00:13:42
    aging seems to tick that's the theory
  • 00:13:45
    and the theory is that by raising an ad
  • 00:13:47
    back up to a 20-year-old's levels now
  • 00:13:50
    these cerin have the ability to slow
  • 00:13:52
    aging repair cells and lower
  • 00:13:54
    inflammation among other things that
  • 00:13:56
    they're known to do um and that's why we
  • 00:13:59
    Take N nmn or NR uh to get our natural
  • 00:14:02
    defenses against aging back up to what
  • 00:14:05
    they were when we were young any value
  • 00:14:07
    in taking say B3 NR and
  • 00:14:12
    nmn like having a concoction of the
  • 00:14:16
    three to get different benefits it's not
  • 00:14:19
    known because it it just hasn't been
  • 00:14:21
    tested you could you could make a case
  • 00:14:23
    that you you know you're betting
  • 00:14:26
    throwing a wher bet uh instead of
  • 00:14:29
    betting on one horse but I don't see
  • 00:14:32
    any scientific reason why it'd be better
  • 00:14:35
    to mix them I know some people are
  • 00:14:37
    trying
  • 00:14:39
    um no I mean it would be a long
  • 00:14:42
    discussion I would say about the nuances
  • 00:14:44
    of why what taking one versus the other
  • 00:14:47
    versus a combo might have there might be
  • 00:14:49
    different effects on the microbiome
  • 00:14:51
    might be different effects on the
  • 00:14:52
    brain so I suppose if you're a betting
  • 00:14:55
    man and you want to spread your bets you
  • 00:14:56
    could try a bit of each and see see how
  • 00:14:59
    it goes but scientifically both should
  • 00:15:01
    work um and so you know that's why I
  • 00:15:04
    take pure nmn um I also I don't take
  • 00:15:09
    take a product I'm not taking a product
  • 00:15:10
    that's out there uh I make my own NN um
  • 00:15:14
    because you know I get asked every day
  • 00:15:16
    literally every day what company should
  • 00:15:19
    people buy from and you know I wish I
  • 00:15:22
    knew I don't test products I don't know
  • 00:15:24
    which ones are good I would say look for
  • 00:15:27
    the letters GMP on the side good
  • 00:15:30
    manufacturing practices look for a
  • 00:15:32
    company that's been around for a number
  • 00:15:34
    of years and is trustworthy and if they
  • 00:15:37
    provide the analytics from a third party
  • 00:15:39
    so I'm drawing a graph on the screen um
  • 00:15:42
    analytics then uh that's even better
  • 00:15:44
    because it's at least it's some evidence
  • 00:15:46
    that it's a pure product the problem is
  • 00:15:48
    that most of these products uh well at
  • 00:15:51
    least half of them don't have what's on
  • 00:15:52
    the label and that's another reason why
  • 00:15:55
    I want to make a medicine because if you
  • 00:15:57
    don't have what's on the label and you
  • 00:15:58
    make a medicine you're going to jail so
  • 00:16:00
    you can be guaranteed that what's on the
  • 00:16:02
    label in a medicine is real and that's
  • 00:16:05
    another level of comfort that I want to
  • 00:16:07
    bring uh certainly patients and maybe
  • 00:16:09
    eventually uh individuals whose doctors
  • 00:16:13
    uh give them uh access to the medicine
  • 00:16:15
    that I'm trying to make do I have it
  • 00:16:17
    correct you take a gram of nmn in the
  • 00:16:20
    morning with fat to help with absorption
  • 00:16:23
    well the NN is water soluble so you can
  • 00:16:25
    drink that um I'm always I have water
  • 00:16:27
    with me all the time I'm drinking water
  • 00:16:29
    here but the Resveratrol is like brick
  • 00:16:32
    dust it does not dissolve it'll fall to
  • 00:16:34
    the bottom of your glass but it will
  • 00:16:36
    dissolve in a yogurt or olive oil or
  • 00:16:39
    something fatty or full of protein like
  • 00:16:43
    Icelandic yogurt uh Greek yogurt so
  • 00:16:46
    that's what I do with the
  • 00:16:49
    Resveratrol most of these purified plant
  • 00:16:52
    polyphenols cortin ftin appenine
  • 00:16:56
    Resveratrol by the way these are all
  • 00:16:57
    certain one activators that that all
  • 00:16:59
    activate one of the
  • 00:17:01
    cin um but that's a separate issue these
  • 00:17:04
    are all very uh insoluble molecules
  • 00:17:07
    they're typically extracted with with um
  • 00:17:10
    alcohols and so what you get is
  • 00:17:12
    insoluble in water so you want to at
  • 00:17:16
    least take it with a meal or even better
  • 00:17:18
    mix it with something before you swallow
  • 00:17:19
    it now there there is a molecule that
  • 00:17:22
    boosts NAD that's not NR and nmn there's
  • 00:17:25
    one that's really good particularly in
  • 00:17:27
    dogs called n AR nicotinic acid
  • 00:17:31
    riboside and uh that's a really
  • 00:17:34
    interesting molecule because in dog in
  • 00:17:35
    dogs it works so well that it boosts
  • 00:17:38
    their NAD dramatically and uh and that's
  • 00:17:41
    that's something that my brother and I
  • 00:17:42
    have been using on uh on his dogs and in
  • 00:17:46
    clinical trials and uh I'm pretty
  • 00:17:48
    excited because we tend to forget that
  • 00:17:50
    dogs are members of our own families and
  • 00:17:53
    and that they need care as well and uh
  • 00:17:56
    so we made a supplement for dogs my
  • 00:17:57
    brother and I so that they don't get
  • 00:17:59
    left behind and my goal if if I could is
  • 00:18:02
    to make a a dog live 80 years as
  • 00:18:04
    well wow what's the name of that
  • 00:18:07
    molecule again cuz I know in your book
  • 00:18:08
    you talked about using nmn with your
  • 00:18:11
    dogs at that time so is this the next
  • 00:18:14
    iteration of that yes for dogs is better
  • 00:18:16
    than nmn it's called n and uh is it all
  • 00:18:20
    right if I mention the the product would
  • 00:18:22
    pleas be interested um it's called leap
  • 00:18:25
    years leap years you can get it at leap
  • 00:18:28
    years.com
  • 00:18:29
    and it's a little treat um and you get
  • 00:18:31
    little ones for little dogs and big ones
  • 00:18:32
    for big dogs and um it also has a little
  • 00:18:35
    component called a cenotic that destroys
  • 00:18:38
    old cells in the body and uh and that
  • 00:18:41
    combination there's so many people
  • 00:18:43
    online getting excited about the product
  • 00:18:44
    because they see their old dogs getting
  • 00:18:46
    rejuvenated and behaving differently uh
  • 00:18:49
    a lot of an anecdotal evidence and and
  • 00:18:51
    even a a small clinical trial that
  • 00:18:53
    showed positive effects on behavior in
  • 00:18:55
    the dogs more engagement and so I'm I'm
  • 00:18:59
    really excited about dogs as well as
  • 00:19:01
    humans benefiting from this
  • 00:19:03
    research well while we're on dogs let's
  • 00:19:05
    stick there for a bit what other
  • 00:19:08
    supplements do you recommend along with
  • 00:19:10
    this supplement you've created to help
  • 00:19:13
    with longevity in dogs or in humans dogs
  • 00:19:16
    you know this is the the only product
  • 00:19:18
    I'm aware of that uh provides a
  • 00:19:21
    longevity supplement for dogs but what I
  • 00:19:24
    do know is that that um fresh food or at
  • 00:19:29
    least Frozen fresh food is very helpful
  • 00:19:32
    for a dog's
  • 00:19:33
    longevity um and restricting their food
  • 00:19:36
    or at least don't overfeed your dog a
  • 00:19:38
    lot of dogs particularly dogs like uh
  • 00:19:41
    Labradors are overweight and that will
  • 00:19:43
    greatly speed up aging of your dog so
  • 00:19:46
    you know your your dog par like a
  • 00:19:48
    labrador will always want to eat it'll
  • 00:19:49
    always be hungry Unfortunately they they
  • 00:19:51
    have a mutation that makes them hungry
  • 00:19:53
    and never satisfied if you give them
  • 00:19:56
    food whenever they're hungry they're
  • 00:19:57
    going to live a short lifespan there was
  • 00:20:00
    a study in Labradors that if you feed
  • 00:20:01
    them I think it was 25% less um than
  • 00:20:06
    what that what would be a standard diet
  • 00:20:08
    for Labrador uh they lived years longer
  • 00:20:12
    and so I'm not saying make your dog
  • 00:20:15
    hungry but I I'm saying watch your dogs
  • 00:20:17
    weight keep them lean uh and maybe just
  • 00:20:21
    give them if they can handle it one meal
  • 00:20:23
    a day um it's it's actually the the
  • 00:20:28
    worst thing you can do for dog is to to
  • 00:20:30
    overfeed them um but the supplement
  • 00:20:33
    leapers seems to be a really good thing
  • 00:20:35
    to do at late in life if you have a dog
  • 00:20:37
    that's middle-aged or old you see these
  • 00:20:40
    benefits within just a week of uh of
  • 00:20:42
    giving the
  • 00:20:43
    treats interesting I just know even in
  • 00:20:47
    the health and wellness space now for
  • 00:20:49
    dogs there's all sorts of different
  • 00:20:50
    supplements you can get fish oils green
  • 00:20:53
    powders turmeric things that you would
  • 00:20:55
    put in that food along with your
  • 00:20:57
    supplement to extend that dog's life if
  • 00:21:01
    there's anything there yeah well you
  • 00:21:04
    know you did J my memory th those
  • 00:21:08
    supplements have not as far as I'm aware
  • 00:21:10
    been tested like leapers has in a
  • 00:21:12
    rigorous clinical trial with a double
  • 00:21:14
    blind bisso
  • 00:21:16
    control um and you know I'm happy to be
  • 00:21:19
    corrected I'm unaware of say
  • 00:21:23
    uh curcumin or turmeric being tested in
  • 00:21:27
    a in a really rigorous well now does
  • 00:21:29
    that mean it doesn't work no you know
  • 00:21:31
    it's it's likely to reduce inflammation
  • 00:21:33
    in your dog glucosamine for joints sure
  • 00:21:36
    you know try it see if the if your dog
  • 00:21:40
    responds um there's no real harm I'm
  • 00:21:42
    unaware of any long-term harm from these
  • 00:21:46
    um natural compounds they've been in the
  • 00:21:48
    human food supply for for you know
  • 00:21:51
    Millennia uh fish oil too fish oil is
  • 00:21:54
    one of the safest natural molecules you
  • 00:21:55
    can give an animal or a human um I was
  • 00:21:58
    speaking to an executive at a
  • 00:21:59
    pharmaceutical company that made fish
  • 00:22:02
    oil as a drug fancy that uh but uh they
  • 00:22:06
    made it very pure and they said fish oil
  • 00:22:08
    is the only medicine that they make that
  • 00:22:11
    has no side effects do you personally
  • 00:22:14
    take fish oil definitely um daily I've
  • 00:22:18
    been taking that for 20 years or more um
  • 00:22:21
    I take a fish oil that has extra Omega 6
  • 00:22:25
    and n i I'm big on omega 9es as as well
  • 00:22:28
    which is olive oil uh which olive oil
  • 00:22:31
    has um
  • 00:22:34
    and so I mean the simple answer says yes
  • 00:22:37
    I take I take fish oil uh as part of my
  • 00:22:39
    staple I mean I can run through briefly
  • 00:22:41
    the kind of things that I take in
  • 00:22:44
    addition to the morning I want to jump
  • 00:22:46
    in real quick let's finish the dog piece
  • 00:22:48
    and we'll come back to you and what
  • 00:22:49
    you're
  • 00:22:50
    doing we mentioned I think you said
  • 00:22:53
    whole food for a dog how do you feel
  • 00:22:55
    about a raw food diet for dogs uh and
  • 00:22:58
    that would include uh role meate yeah
  • 00:23:01
    I'm a dog lover myself and I have a
  • 00:23:03
    9-year-old Australian shepherd and we
  • 00:23:05
    feed her frozen raw meat so we thought
  • 00:23:08
    it out by the
  • 00:23:10
    container
  • 00:23:11
    and we've been feeding her that for
  • 00:23:14
    years and we we love it it's great
  • 00:23:17
    definitely definitely now include some
  • 00:23:20
    vegetables in there because the plants
  • 00:23:23
    themselves have healthy molecules not
  • 00:23:25
    just the vitamins but there are
  • 00:23:26
    polyphenols in the plants as well but
  • 00:23:28
    yeah I if it if it's unprocessed I'm I'm
  • 00:23:31
    in favor of it yeah I used to feed my
  • 00:23:34
    dog when I was a teenager a product I
  • 00:23:37
    won't name I might get sued but it
  • 00:23:40
    was
  • 00:23:41
    leftovers boiled to hell it look you
  • 00:23:45
    know with jelly you know the stuff you
  • 00:23:47
    shake it out of the can and it stands
  • 00:23:49
    ight that stuff is not as not anywhere
  • 00:23:53
    near as nutritious and uh it's my belief
  • 00:23:56
    that switching to Fresh Food is the way
  • 00:23:59
    to go for longevity and dogs and and
  • 00:24:01
    cats for that matter all right so to
  • 00:24:04
    kind of summarize what we said there raw
  • 00:24:06
    food is good definitely whole food for a
  • 00:24:09
    dog there's this new supplement that you
  • 00:24:11
    and your brother came up with we'll link
  • 00:24:13
    that in the show notes and then
  • 00:24:15
    frequency of eating so one meal a day or
  • 00:24:19
    at least making sure the dog's not
  • 00:24:20
    eating throughout the
  • 00:24:22
    day and being cognizant of how much the
  • 00:24:25
    dog's eating couldn't have said it
  • 00:24:26
    better myself
  • 00:24:29
    oh and exercise don't forget that if
  • 00:24:31
    they're a big dog get them out of the
  • 00:24:33
    house uh let them run because they
  • 00:24:35
    that's what they're meant to do for sure
  • 00:24:38
    okay let's come back to you now we're
  • 00:24:40
    just talking about fish oil so take it
  • 00:24:42
    from there other supplements you're
  • 00:24:43
    taking on a regular basis well I'm a fan
  • 00:24:46
    of physan which is a polyphenol that
  • 00:24:48
    activates cin and it is also cenotic to
  • 00:24:52
    destroy the zombie cells uh so
  • 00:24:54
    occasionally I take a high dose of that
  • 00:24:56
    two grams uh for a few days uh cortin is
  • 00:25:00
    also a senolytic take that uh not every
  • 00:25:03
    day but uh every few weeks I take some
  • 00:25:06
    of that um what do I take daily let me
  • 00:25:10
    think uh C 10 because I'm on a Staten I
  • 00:25:13
    have been on a stattin since I was
  • 00:25:16
    29 uh fish oil vitamin D3 K2 combo K2
  • 00:25:21
    very important to keep the calcium out
  • 00:25:24
    of your arteries and make sure it goes
  • 00:25:25
    in your
  • 00:25:27
    bones um a vitamin b supplement because
  • 00:25:30
    I'm on a vegetarian based diet vitamin B
  • 00:25:33
    is important particularly B12 but I do
  • 00:25:37
    measure all my vitamins to make sure I'm
  • 00:25:39
    not overdoing it or underdoing it I
  • 00:25:41
    don't take a multivitamin I make sure I
  • 00:25:43
    get as much as I can from my
  • 00:25:46
    diet
  • 00:25:47
    um I take supplements that Serena makes
  • 00:25:50
    so my partner Serena has a line of
  • 00:25:52
    supplements and she just gave me a bunch
  • 00:25:54
    uh so there I take magnesium at night I
  • 00:25:56
    take a product called uh sweet dreams
  • 00:25:59
    which is great for putting me to sleep
  • 00:26:00
    at night I'm no longer taking
  • 00:26:03
    ambian uh zp zpm as it's
  • 00:26:07
    known
  • 00:26:09
    um let's
  • 00:26:11
    see I think if if if you went to my
  • 00:26:13
    kitchen or my bathroom you might be
  • 00:26:15
    shocked because there's there's bottles
  • 00:26:17
    everywhere and I just know instinctively
  • 00:26:19
    what to take and do but to do it you
  • 00:26:22
    know live on a show is different are you
  • 00:26:25
    still taking the baby aspirin or might
  • 00:26:28
    have been a full aspirin aspirin I am
  • 00:26:30
    I'm taking the 81 milligrams now I know
  • 00:26:32
    it's controversial because there's some
  • 00:26:34
    studies that say it doesn't help with
  • 00:26:36
    mortality um I'm
  • 00:26:38
    still not convinced it's dangerous for
  • 00:26:41
    me and often when something's dangerous
  • 00:26:44
    that might help and it's cheap I take it
  • 00:26:47
    um so I'm still in favor of baby aspirin
  • 00:26:50
    though not as gung-ho as I was 10 years
  • 00:26:53
    ago but I still think that it's good for
  • 00:26:55
    stopping clotting which is it's still a
  • 00:26:58
    big cause of death and stroke in people
  • 00:27:01
    so before you mentioned was it met foran
  • 00:27:04
    in the morning with the Ros veratrol in
  • 00:27:06
    NN yeah well I I used to take Metformin
  • 00:27:09
    at night and now it's berberine or
  • 00:27:12
    metformin right yeah mostly B uh
  • 00:27:15
    berberine because my stomach just can't
  • 00:27:18
    handle metformin long term I get a lot
  • 00:27:20
    of acid reflux but yeah berberine is a
  • 00:27:23
    poor man's version of metformin and has
  • 00:27:25
    been shown in clinical studies multiple
  • 00:27:27
    clinical studies that uh a gram and even
  • 00:27:31
    better two grams a day can lower blood
  • 00:27:33
    sugar uh seems to work by a very similar
  • 00:27:36
    mechanism inhibiting complex one of the
  • 00:27:38
    respiratory chain in mitochondria and uh
  • 00:27:42
    and even show signs of lowering
  • 00:27:44
    cholesterol so I I've switched now
  • 00:27:47
    predominantly to berberine instead of
  • 00:27:50
    Metformin but if you if you can take
  • 00:27:52
    metformin and you don't feel acid reflux
  • 00:27:55
    or sick because of it I still think
  • 00:27:58
    perform is a really good option just you
  • 00:27:59
    need to talk to your doctor about it
  • 00:28:01
    because it's a prescription medicine how
  • 00:28:04
    are you feeling about rap ayin these
  • 00:28:06
    days I'm currently taking Romy I take it
  • 00:28:10
    once a
  • 00:28:11
    week um and I take a low dose um I won't
  • 00:28:15
    say exactly what dose because it'll be
  • 00:28:16
    all over the internet but it's a low
  • 00:28:18
    dose of R and I'm feeling good on that
  • 00:28:22
    the only time I don't take repon these
  • 00:28:24
    days is if I injure
  • 00:28:26
    myself um I do a lot of yard work uh
  • 00:28:30
    gardening and if I cut myself or
  • 00:28:32
    whatever happens I I don't take R
  • 00:28:35
    because I want to heal quickly but other
  • 00:28:37
    than that I'm I'm still in favor of
  • 00:28:39
    rery um the lowd dose doesn't seem to
  • 00:28:41
    have any serious side effects the worst
  • 00:28:44
    side effect I've seen and experienced is
  • 00:28:47
    a
  • 00:28:48
    canasa um and anyone who cries over a
  • 00:28:50
    canasa is a baby but um I generally only
  • 00:28:55
    get one of those every six months
  • 00:28:58
    how do you feel about iodine haven't
  • 00:29:00
    seen enough data to convince me but I'm
  • 00:29:03
    open to being convinced and then what
  • 00:29:06
    you're taking for an Omega is aish oil
  • 00:29:09
    so you're getting an animal product
  • 00:29:11
    there with the diet that is primarily
  • 00:29:14
    vegan right so I still will use and eat
  • 00:29:18
    animal products I just focus as much as
  • 00:29:20
    I can every day on on plant-based Foods
  • 00:29:24
    yeah and when you do eat animals do you
  • 00:29:26
    have a hierarchy of good good better
  • 00:29:29
    best and then things you totally avoid
  • 00:29:32
    yeah I I do it's a combination of what I
  • 00:29:35
    really want to eat uh and also the
  • 00:29:38
    impact on the planet I try to have a
  • 00:29:41
    minimal impact and I know it's debatable
  • 00:29:44
    but uh my view on this is that that eat
  • 00:29:49
    eating plants and things like seaweed
  • 00:29:51
    are actually better better for the
  • 00:29:53
    planet um terms of methane production so
  • 00:29:56
    what's the order um
  • 00:29:58
    I'm a sucker for sushi um I know it's
  • 00:30:02
    not great but very occasionally I'll eat
  • 00:30:05
    a little bit of
  • 00:30:06
    sushi
  • 00:30:08
    um then I would go
  • 00:30:12
    for a fish a cooked fish and then after
  • 00:30:16
    that it's pretty rare I rarely would eat
  • 00:30:19
    Porco chicken and red meat I can't
  • 00:30:21
    remember last time I ate red meat over
  • 00:30:23
    the last three years but before 3 years
  • 00:30:26
    ago were you pretty eating quite a bit
  • 00:30:28
    of meat was it a big sh for you I've
  • 00:30:30
    avoided a lot of meat for most of my
  • 00:30:34
    life I was convinced by the book the
  • 00:30:37
    okanawa
  • 00:30:38
    diet um I don't know if you remember it
  • 00:30:41
    it came out in the late 90s or early
  • 00:30:43
    2000s and the okan aans primarily get
  • 00:30:46
    their protein from fish but mostly it's
  • 00:30:48
    plant-based it's soy it's vegetables
  • 00:30:51
    they do a lot of walking and moving as
  • 00:30:53
    well and I went on that diet for about 2
  • 00:30:57
    three years until I had had kids and and
  • 00:31:00
    that blew that up but uh you know you
  • 00:31:03
    can't can't feed your kids AR Canan food
  • 00:31:05
    and expect them to thrive I don't think
  • 00:31:07
    but they certainly weren't keen on it
  • 00:31:10
    but um with that mindset uh having read
  • 00:31:14
    that book by uh the Willcox Brothers I
  • 00:31:17
    was convinced that limiting food
  • 00:31:20
    limiting meat and making it fish
  • 00:31:22
    predominantly was the way to go but I
  • 00:31:24
    used to eat I used to go out to pubs um
  • 00:31:27
    and and and eat ribs and that kind of
  • 00:31:29
    stuffff or a steak very occasionally uh
  • 00:31:32
    I don't do that now but most of my life
  • 00:31:35
    I've tend to avoid breakfast and
  • 00:31:37
    eat
  • 00:31:39
    uh if I ate a meat it would be chicken
  • 00:31:41
    probably I I've never been a really big
  • 00:31:44
    red meat guy anyway even though I'm
  • 00:31:47
    Australian uh I would say that if you
  • 00:31:49
    want to know the timeline of my life I
  • 00:31:51
    grew up eating a lot of meat cuz my
  • 00:31:53
    mother thought that was the way to you
  • 00:31:56
    decorate the meat with vegetables that
  • 00:31:57
    was view of life and then I got into my
  • 00:32:00
    20s and I needed to lose a lot of weight
  • 00:32:02
    because my mother was an over feeder and
  • 00:32:04
    I switched a lot to vegetables and stuck
  • 00:32:06
    with that and the longer I've lived the
  • 00:32:09
    more vegetables I've been eating
  • 00:32:11
    consistently and I believe you said you
  • 00:32:13
    fast till around lunch or early
  • 00:32:16
    afternoon when typically will you break
  • 00:32:18
    your fast well I try to go as long as
  • 00:32:21
    possible part of it's driven by social
  • 00:32:23
    matters right uh I have lunches with
  • 00:32:26
    people I have a partner who doesn't like
  • 00:32:28
    me just watching her eat um but if I can
  • 00:32:32
    I would go till dinner before I eat
  • 00:32:34
    anything but late late dinner actually
  • 00:32:37
    but usually you know when I'm with
  • 00:32:39
    Serena we grab a late lunch around 2 or
  • 00:32:43
    4 you know sometimes we just work so
  • 00:32:45
    hard we forget to eat uh and then I try
  • 00:32:49
    not to eat too late at night though I am
  • 00:32:52
    bad at that I'm I'm prone to snacking
  • 00:32:56
    rice crackers at night in front of a
  • 00:32:58
    movie but my ideal would be to stop
  • 00:33:01
    eating at around 8 and then not eat
  • 00:33:04
    again till
  • 00:33:05
    4: and sometimes I do um and sometimes
  • 00:33:09
    I'm not so good um but in general I
  • 00:33:13
    rarely eat a breakfast you know it's
  • 00:33:16
    probably once every few months I would
  • 00:33:17
    eat a hoty breakfast and you mentioned
  • 00:33:20
    the other Factor there is being
  • 00:33:22
    busy but it definitely sounds like one
  • 00:33:25
    of the reasons you're eating Within a
  • 00:33:27
    narrowed window is health
  • 00:33:29
    benefits talk about the benefits you're
  • 00:33:32
    trying to get by eating ideally that one
  • 00:33:36
    meal a day yeah uh so I've just looked
  • 00:33:39
    into the history and the science of
  • 00:33:41
    fasting and I wrote about it in life
  • 00:33:43
    span the book and to me I'm I'm
  • 00:33:46
    convinced that fasting is really
  • 00:33:50
    healthy um if you just look at societies
  • 00:33:53
    that fast they're healthier if you look
  • 00:33:54
    at the okan ens they're not eating three
  • 00:33:56
    meals a day I'm sure that that our
  • 00:33:59
    ancestors in Africa were not planning
  • 00:34:02
    three meals a day um
  • 00:34:05
    so um I think that what we get from
  • 00:34:08
    fasting is turning on the body's natural
  • 00:34:11
    defenses against aging the seruan genes
  • 00:34:14
    come on when you're fasted or exercising
  • 00:34:17
    NAD is produced when you're fasting or
  • 00:34:19
    exercising and so all the science in my
  • 00:34:22
    view is pointing in that direction that
  • 00:34:24
    not constantly eating or being in a Fed
  • 00:34:27
    state is beneficial and we know that's
  • 00:34:30
    true for for diabetes right diabetes is
  • 00:34:33
    is a form of accelerated aging anyway
  • 00:34:36
    and so I'm uh I'm convinced that making
  • 00:34:41
    my body go into ketosis and making my
  • 00:34:44
    blood sugar go lower and making insulin
  • 00:34:47
    come on is turning on my defenses
  • 00:34:51
    against aging and it's the cerin it's
  • 00:34:55
    ayas it's rap it's M Tor the target of
  • 00:34:59
    Romy and mtor and those three main ones
  • 00:35:02
    I'm trying to modulate boosting C with
  • 00:35:05
    NAD boosting ayas with uh low glucose
  • 00:35:09
    levels and and bourine and Metformin and
  • 00:35:13
    then lowering mtor
  • 00:35:15
    activity uh by being low on amino acids
  • 00:35:20
    or low on meat-based amino acids and uh
  • 00:35:23
    then I get I think the the triple
  • 00:35:25
    benefit of those three defensive
  • 00:35:27
    Pathways that undoubtedly can slow aging
  • 00:35:31
    on that latter pathway you mentioned the
  • 00:35:33
    fact that animal
  • 00:35:36
    protein would activate that pathway
  • 00:35:39
    specifically is there a difference there
  • 00:35:41
    between amino acids from animals versus
  • 00:35:44
    plants on that pathway yeah yeah so the
  • 00:35:48
    the real offenders are the branch chain
  • 00:35:50
    amino acids I did a PhD on and clone
  • 00:35:52
    some genes on Branch chain amino acid
  • 00:35:54
    biochemistry and uh so I know a fair bit
  • 00:35:57
    about it
  • 00:35:58
    and those amino acids namely Lucine isol
  • 00:36:03
    leucine and veine are found in abundance
  • 00:36:06
    particularly in uh animal-based protein
  • 00:36:10
    they of course are in plant-based but
  • 00:36:11
    they're not as abundant and it's those
  • 00:36:14
    ones that activate
  • 00:36:15
    mtor and go against what we think slows
  • 00:36:20
    aging
  • 00:36:21
    now there is a time and a place for
  • 00:36:25
    taking in bran Shain amino acids like if
  • 00:36:27
    you injur yourself or you exercise by
  • 00:36:29
    all means you know get some extra aminos
  • 00:36:32
    but I think doing that every day
  • 00:36:34
    constantly being bathed in these Branch
  • 00:36:36
    chain amino acids is not the best for
  • 00:36:39
    longevity so I I like to pulse it you
  • 00:36:41
    know if I've exercised I'm going to eat
  • 00:36:44
    extra protein usually plant-based but uh
  • 00:36:48
    you know some people take collagen
  • 00:36:50
    Protein that's fine but um there are
  • 00:36:53
    days when I will limit obviously limit
  • 00:36:55
    meat uh but also liit how much I eat so
  • 00:36:59
    that my body gets into that defense mode
  • 00:37:01
    as well so it's it's an abundance mode
  • 00:37:03
    and then an adversity mode and I switch
  • 00:37:06
    between the two I I prefer to be mostly
  • 00:37:09
    in the adversity mode and then work out
  • 00:37:12
    for a few times a week go running fast
  • 00:37:18
    um uh no the abundance mode is the
  • 00:37:20
    workout and the the FED state so I do
  • 00:37:22
    that a few times a week um and I think
  • 00:37:26
    one of the mistakes that some people
  • 00:37:28
    make is they say one of these modes is
  • 00:37:31
    better than the other right you go on
  • 00:37:32
    the internet there are even doctors who
  • 00:37:34
    say you should be always eating meat
  • 00:37:37
    that's all it is you know you'll grow
  • 00:37:38
    fast you'll heal fast yeah that's true
  • 00:37:41
    but that's like burning the candle at
  • 00:37:43
    both ends you'll run out of life sooner
  • 00:37:46
    I think so I want to have when you need
  • 00:37:49
    to burn the candle fast burn it but also
  • 00:37:52
    conserve things and go into adversity
  • 00:37:54
    mode and don't eat as much meat um and
  • 00:37:57
    don't eat as often and certainly don't
  • 00:38:00
    consume a lot of sugar because that'll
  • 00:38:01
    also trigger this abundance mode that
  • 00:38:05
    turns off our defenses all right so mtor
  • 00:38:08
    is not bad we just want it regulated and
  • 00:38:11
    when we have it periodically we want it
  • 00:38:14
    within yeah periodically throughout our
  • 00:38:16
    life not all the time activated and the
  • 00:38:19
    animal proteins rich in Branch chain
  • 00:38:21
    amino acids are going to activate mtor
  • 00:38:25
    more than the plant acids that's right
  • 00:38:29
    and one of my former students who's now
  • 00:38:32
    a successful Professor uh Dudley lamming
  • 00:38:35
    has shown that if you reduce the amount
  • 00:38:37
    of Branch chain amino acids in an
  • 00:38:39
    animal's diet just take one out like
  • 00:38:42
    isol
  • 00:38:43
    leucine um they live a lot longer and
  • 00:38:45
    they're a lot healthier uh and so that
  • 00:38:47
    kind of work in mice at least um really
  • 00:38:50
    fits with this being true is that uh
  • 00:38:54
    when your body feels like it's lacking
  • 00:38:55
    one of the branch chain am amuno acids
  • 00:38:58
    you get health benefits in the long run
  • 00:39:00
    so it sounds like collagen you're okay
  • 00:39:03
    with is that something you include in
  • 00:39:05
    your routine at all using a supplement
  • 00:39:08
    of that um I don't because I get plenty
  • 00:39:10
    of protein from PE protein you know my
  • 00:39:14
    diet is very well thought out and
  • 00:39:17
    Serena's my coach so we're eating a lot
  • 00:39:19
    of homus and babagan noan and and
  • 00:39:23
    smoothies this kind of stuff with
  • 00:39:24
    plant-based so I I don't feel like I
  • 00:39:27
    need to be taking collagen but I am I'm
  • 00:39:30
    interested in collagen because there are
  • 00:39:32
    hydroxy amino acids like hydroxy Proline
  • 00:39:35
    that seem to trigger other survival
  • 00:39:39
    defense Pathways that are not just about
  • 00:39:42
    amino acids but can even turn the body's
  • 00:39:45
    repair systems on um there's a good
  • 00:39:48
    paper on that looking at hydroxyproline
  • 00:39:50
    alone can help cells proliferate so I
  • 00:39:54
    think there's a lot to be said for
  • 00:39:56
    collagen I just don't find in my current
  • 00:39:58
    lifestyle a need for that how do you
  • 00:40:01
    look at macros are you somebody that
  • 00:40:03
    throughout a typical day you like to get
  • 00:40:05
    within a certain range of protein carbs
  • 00:40:08
    and fat or just eating what you consider
  • 00:40:11
    a healthy
  • 00:40:13
    diet rounds those out well I'm very
  • 00:40:17
    attuned to my body at this point having
  • 00:40:19
    measured it a lot and I I know when I've
  • 00:40:23
    gained 1% body fat so I don't I don't
  • 00:40:29
    monitor the macros I don't count them uh
  • 00:40:32
    I've learned from experience what I need
  • 00:40:36
    and uh I can adjust during the day you
  • 00:40:39
    know but generally if I'm eating fresh
  • 00:40:40
    food that's that's freshly picked or
  • 00:40:43
    it's you know it's still just been it's
  • 00:40:46
    recently harvested it's it's alive uh
  • 00:40:50
    then I'm not worried about the ratio I
  • 00:40:53
    think that just comes naturally to me
  • 00:40:55
    now if you're a novice and you don't
  • 00:40:57
    know I think it's a good idea you could
  • 00:40:59
    use one of the apps that tells you if
  • 00:41:01
    you've had a good ratio of the various
  • 00:41:04
    macronutrients of fat carbohydrate
  • 00:41:06
    protein um in my experience you know i'
  • 00:41:09
    I've been doing this for so long I think
  • 00:41:10
    I'm pretty good at it um but I also I
  • 00:41:14
    don't worry that much about it I think
  • 00:41:16
    it you can worry too much part of
  • 00:41:18
    longevity is not worrying uh and having
  • 00:41:22
    a a really relaxed and uh healthy
  • 00:41:26
    mentally healthy life so I try not to
  • 00:41:29
    stress too much about the details and if
  • 00:41:31
    I'm
  • 00:41:32
    getting good meals and they're fresh and
  • 00:41:36
    mostly plant-based then I'm good and if
  • 00:41:39
    I start to gain weight uh which I did
  • 00:41:42
    recently I don't know if you know if
  • 00:41:44
    anyone noticed but I did gain weight
  • 00:41:46
    Serena and I were having some fun over
  • 00:41:47
    the summer watching movies um it took me
  • 00:41:51
    about two weeks to shed it uh but I'm
  • 00:41:54
    pretty strict right if I want to shed it
  • 00:41:55
    I do it it's just it's going to happen
  • 00:41:57
    there's no question um and then I get
  • 00:42:00
    back to the weight that I want um and so
  • 00:42:02
    that's that's really how I do it is if
  • 00:42:05
    if I gain a few pounds then uh it's not
  • 00:42:08
    for long I I bring my weight back to the
  • 00:42:10
    exact point that I feel comfortable take
  • 00:42:13
    me through that process you've gained
  • 00:42:15
    some weight you know it's time to buckle
  • 00:42:17
    down and and lose whatever it is 5 10
  • 00:42:20
    lounds what does that process look like
  • 00:42:23
    well Step One is uh hey Serena I'll see
  • 00:42:26
    you in a couple of months um I'm kidding
  • 00:42:29
    but but it does help when she's not
  • 00:42:30
    around uh cuz she really likes to eat
  • 00:42:33
    but that said uh part of the joys of my
  • 00:42:35
    life is eating with
  • 00:42:37
    her um I did uh do a lot of work this
  • 00:42:40
    summer I decided I was going to renovate
  • 00:42:43
    my house um which I have uh neglected
  • 00:42:48
    and so I was doing a lot of building so
  • 00:42:50
    every day I was carrying wood and
  • 00:42:51
    banging things and climbing stairs and
  • 00:42:53
    climbing ladders that was what I need
  • 00:42:57
    needed to tip the scales excuse the pun
  • 00:43:00
    um and I
  • 00:43:01
    also uh was eating just one small meal a
  • 00:43:04
    day and that was efficient to shed the
  • 00:43:07
    weight
  • 00:43:08
    rapidly um but it's the combination you
  • 00:43:10
    can't just I don't think it's healthy to
  • 00:43:13
    just slow your eating I think you should
  • 00:43:17
    combine it with exercise otherwise
  • 00:43:19
    you're going to lose lean muscle as well
  • 00:43:21
    which is not good especially at my age
  • 00:43:23
    how do you look at calories are you
  • 00:43:25
    somebody that counts them at all or or
  • 00:43:27
    it sounds like you use intuition more to
  • 00:43:29
    guide what you're eating I do you know I
  • 00:43:33
    I do monitor my blood sugar right so I'm
  • 00:43:35
    I'm fairly ritualistic religious about
  • 00:43:40
    making sure my blood sugar doesn't
  • 00:43:42
    Spike but total calories know that's all
  • 00:43:45
    intuition I know when I've eaten too
  • 00:43:47
    much in a day and I'll try to make try
  • 00:43:50
    to be better the next day to make up for
  • 00:43:52
    it well this ties back to intermittent
  • 00:43:55
    fasting Cali restriction which is known
  • 00:43:58
    in longevity research as
  • 00:44:01
    being one of if not the only way to
  • 00:44:04
    extend lifespan how do you feel about
  • 00:44:06
    using that as a tool uh yeah I'm still a
  • 00:44:09
    big proponent of fasting and calorie
  • 00:44:13
    restriction uh to some extent calorie
  • 00:44:15
    restriction is not for everybody because
  • 00:44:17
    it means that you're going to feel
  • 00:44:19
    hungry a lot of the
  • 00:44:21
    time and
  • 00:44:24
    uh you also you know it's very hard to
  • 00:44:26
    to build up muscle when you're on a
  • 00:44:28
    calorie restricted diet so I I prefer an
  • 00:44:32
    eating window that's how I think of my
  • 00:44:35
    life is I'm going to eat within this
  • 00:44:37
    window um and I can
  • 00:44:40
    eat you know as much as not as much as I
  • 00:44:43
    want but I can eat pretty well in that
  • 00:44:46
    time frame but try not to snack outside
  • 00:44:49
    that um but calor restriction if you're
  • 00:44:51
    trying to restrict that very few people
  • 00:44:54
    succeed uh it's got to be something less
  • 00:44:56
    than than one in 10 people can do it I
  • 00:44:59
    can't do it you know I'm I'm supposed to
  • 00:45:01
    be one of the world's experts but I
  • 00:45:03
    cannot calories drink the longest I've
  • 00:45:04
    gone without
  • 00:45:06
    food um a fast is 24 hours um and I
  • 00:45:11
    haven't cut my calories back more
  • 00:45:13
    than well in short periods it's probably
  • 00:45:16
    more
  • 00:45:17
    like 50% but longterm I can't do it long
  • 00:45:22
    term my body feels weak my brain is
  • 00:45:25
    foggy uh I get hypo
  • 00:45:28
    hypoglycemia uh so it's not for me but
  • 00:45:31
    there are some people that love it I
  • 00:45:32
    know people at calorie restrict that eat
  • 00:45:34
    tiny little meals throughout the day
  • 00:45:36
    some baby food um I think that that's
  • 00:45:40
    likely to be a recipe for longevity as
  • 00:45:43
    you mentioned there's so much evidence
  • 00:45:45
    that it's good for you I just think it's
  • 00:45:47
    a lifestyle that's not for most people
  • 00:45:50
    it's why I don't talk about it as much
  • 00:45:51
    as I do fasting are you a snacker yeah I
  • 00:45:55
    know a lot of times you're just having
  • 00:45:56
    one meal day but are you snacking it
  • 00:45:58
    sounds like you do talk about that piece
  • 00:46:01
    I do I I'm I'm better now because I've
  • 00:46:05
    gotten control over my stress
  • 00:46:08
    levels in my 30s and 40s and my 20s I
  • 00:46:12
    was
  • 00:46:13
    a a very anxious
  • 00:46:16
    person I was worried that the Clock Was
  • 00:46:18
    ticking and I was not going to succeed
  • 00:46:20
    in my mission in life which was to to
  • 00:46:23
    leave the world a better place and uh
  • 00:46:27
    along with that stress there was there
  • 00:46:29
    was marriage there was three kids there
  • 00:46:32
    was Financial
  • 00:46:34
    pressures um and being an academic at
  • 00:46:37
    Harvard is one of the tougher jobs you
  • 00:46:40
    can have uh and then on top of that I
  • 00:46:43
    was in the
  • 00:46:44
    spotlight and you know there there are
  • 00:46:47
    critics of what I do and jealous
  • 00:46:50
    scientists I guess you could say so that
  • 00:46:52
    was a stressful life but what I did when
  • 00:46:54
    I met Serena in part because
  • 00:46:57
    she insisted that I look at my life
  • 00:47:01
    differently uh I'm I'm a lot calmer and
  • 00:47:05
    my snacking has gone away with that for
  • 00:47:08
    the most part you know unless we're
  • 00:47:10
    having a real treat and like I said
  • 00:47:12
    watching a movie or something but
  • 00:47:13
    generally I don't snack like I used to
  • 00:47:15
    because of stress I can resist the
  • 00:47:17
    fridge and uh I don't feel as hungry as
  • 00:47:20
    I used to either I'm I'm kind of okay
  • 00:47:22
    with a little bit of hunger I feel good
  • 00:47:25
    when I I I have those hunger pains so I
  • 00:47:28
    would say if you're a snacker and you
  • 00:47:31
    can't resist the fridge uh there are two
  • 00:47:33
    things I'd say one is don't bring that
  • 00:47:35
    food into your house if you can like
  • 00:47:38
    it's very easy to bring snacks from the
  • 00:47:39
    Shop
  • 00:47:41
    supermarket uh but if you bring them
  • 00:47:43
    home and your house is filled with
  • 00:47:45
    snacks uh if you reduce your stress
  • 00:47:47
    level you'll be much better off and uh I
  • 00:47:50
    mean now I don't know if you can tell I
  • 00:47:51
    I speak more slowly I'm more present I'm
  • 00:47:54
    more thoughtful um and I think that's
  • 00:47:57
    partly why I'm healthier is that my
  • 00:47:59
    mental stress my cortisol levels are are
  • 00:48:01
    way down compared to just three years
  • 00:48:04
    ago if you enjoyed that clip you're
  • 00:48:07
    going to want to head over here and
  • 00:48:08
    catch a full episode I'll see you over
  • 00:48:10
    there we're working currently on making
  • 00:48:13
    a single chemical or a single natural
  • 00:48:15
    molecule that you can take as a pill
  • 00:48:17
    that would reverse the aging process I
  • 00:48:19
    think that what we get from fasting is
  • 00:48:21
    turning on the body's natural defenses
  • 00:48:24
    against AG
Etiquetas
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