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| How to increase your Life Span and how to reduce old age? How to prevent or minimize aging? Dr. David Sinclair |
Aging is 80% to 90% the cause of heart disease and Alzheimer's if we didn't get old and our bodies stayed youthful we would not get those diseases and actually what we're showing in my life is if you turn the clock back in tissues those diseases go away there are a couple of things one is we want to slow aging down so, we don't get those diseases and when they do occur don't just take a band-aid on the reverse the age of the body and then the diseases will go away there are two types of information in the body there is the genetic information which is digital ATCG, the chemical letters of DNA but, there's this other part of the information in the body that's just as important it's essential in fact and that's the systems that control which genes are switched on and off in what cell at what time in response to what we eat, etc. And it turns out that 80% of our future longevity in health is controlled by this second part of the epigenetic information the control systems;
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| How to increase your Life Span and how to reduce old age? How to prevent or minimize aging? Dr. David Sinclair |
Some studies show that the slower you take to develop it also is more predictive of having a longer healthier life you look at who lives the longest it's the really small people but no matter what size you are you can have a bigger impact on your life than anything your genes give you 80% is epigenetic, not genetic let's start with what I think was a big mistake was the idea that people should never be hungry we live in a world now there are at least three meals a day, and then we've got companies selling bars and snacks in between it was based,
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| How to increase your Life Span and how to reduce old age? How to prevent or minimize aging? Dr. David Sinclair |
I believe in the 20th-century view that you don't want to stress out the pancreas, and you try to keep insulin levels pretty steady what we actually found with my colleagues and across this field of longevity is that when you look at first of all animals whether it's a dog, or a mouse, or a monkey, the ones that live the longest by far 30% longer and stay healthy are the ones that don't eat all the time actually was first discovered back in the early 20th century but, people ignored it, and then it was rediscovered in the 1930s Clive McKay did collect restriction he put cellulose in the food of rats, so they couldn't get as many calories even though they ate, and those rats lived 30% longer but, then it went away, and then it came back in the 2000s in a big way when a couple of things happened one is that my lab and others showed that,
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| How to increase your Life Span and how to reduce old age? How to prevent or minimize aging? Dr. David Sinclair |
there are longevity genes in the body that come on and protect us from aging and disease the group of genes that, work are called certain there are seven of them, and we showed in 2005 in a science paper that if you have low levels of insulin and another molecule called insulin-like growth factor those low levels turn on the longevity genes one of them that's really important is called cert one but, by having high levels of insulin all day being fed means your longevity genes are not switched on so, you're falling apart your Epi-genome your information that keeps your cells functioning over time just degrades quicker your clock is ticking faster by always being fed the other thing that might be happening by always having food around is that it's not allowing the cell to have periods of rest and re-establish,
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| How to increase your Life Span and how to reduce old age? How to prevent or minimize aging? Dr. David Sinclair |
the Epi-genome and so it also is accelerating in that direction there are plenty of other reasons as well that are not as profound such as having low levels of glucose in your body will trigger your major muscles and your brain to become more sensitive to insulin and suck the glucose out of your bloodstream which is very good you don't want to have glucose flowing around too much and that will ward off type 2 diabetes there's a really interesting experiment that was published maybe a couple of years ago by Raphael De Cabo down at the NIH what he did was he took over 10,000 mice and gave them different combinations of fat, carbohydrate, protein, and he was trying to figure out what was the best combination, and then he also cleverly had two groups one that was fed all the time as much as they wanted, and the other group was only given food for an hour a day, and it turns out they ate roughly the same amount of calories because of course in an hour they're stuffing their faces it turns out it didn't matter what diet he gave them it was only the group that ate within that window that lived longer and dramatically longer,
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| How to increase your Life Span and how to reduce old age? How to prevent or minimize aging? Dr. David Sinclair |
so my conclusion is and mice are very similar to us metabolically, that tells us that it's not as important what you eat it's when you eat during the day definitely try to skip a meal a day that's the best thing, skip break fast I'm just keeping myself filled with liquids, and so I don't feel hungry beware that the first two to three weeks when you try that you will feel hungry, and you also have a habit of wanting to chew on something there are a lot of physical parts to it but try to make it through the first three weeks and do without breakfast or do without dinner you'll get through it and I did that for most of my life actually mainly because I wasn't hungry in the morning some people are very hungry in the morning, and they may want to consider skipping dinner instead but, I will go throughout the whole day I don't get the crashes of the high glucose and the low glucose anyone who goes its three o'clock I'm gonna need a sleep if you do what I do you will not experience that anymore because what my body does it regulate blood sugar levels naturally my liver is putting out glucose when it needs to,
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| How to increase your Life Span and how to reduce old age? How to prevent or minimize aging? Dr. David Sinclair |
and it's very steady and gives me pure focus throughout the day and I don't even have to think about lunch I'm just powering through at dinner I love food as much as anybody, so I will eat a regular pretty healthy meal I'll eat I'll try to eat mostly vegetables I can eat some fish some shrimp I really will eat it a steak in fact my microbiome is so adapted to my diet now if I eat a steak it will not get digested very well I'll feel terrible I'd rarely eat desert I gave up dessert and sugar when I turn 40, and occasionally I'll steal a bit of dessert because it doesn't hurt if you steal it right but other than that I avoid sugar which includes simple carbohydrates bread I try to avoid I've actually noticed I don't get plaque anymore, and I think it's because of my diet I don't have those sugars in my mouth that the bacteria feed on and then form the biofilm on the teeth much better breath by the way what, that after two and actually even better if you go for three days without eating it kicks in even greater longevity benefits there's a system called the autophagy system which digests old and misfolded proteins in the body, and there's a natural cleansing that happens when your hungry macro autophagy its name is a deep cleanse called the chaperone-mediated autophagy which kicks in day two day three which really gets rid of the deep proteins if you trigger this process in an old mouse it lives 35 percent longer these longevity pathways we call them these longevity genes talk to each other you pull one lever and the other one moves and the way to think of it is that there are systems set up to detect what you're eating so the sirtuins will mainly respond to sugar, and insulin, and then there's this other system called mTOR which is sensing how much protein, or amino acids are coming into your body, and they talk to each other we can pull one and affect the other and vice versa but together when you're fasting you'll get,
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| How to increase your Life Span and how to reduce old age? How to prevent or minimize aging? Dr. David Sinclair |
the sirtuins activation which is good for you, and you'll also through lack of amino acids particularly three of them leucine isoleucine valine the body will down regulate mTOR, and it's that ups or two and down mTOR that is hugely beneficial and turns on all the body's defenses chewing up the old proteins improving insulin sensitivity giving us more energy repairing cells all of that and so these two pathways I think are the most important for longevity people who exercise and eat less have a slower ticking clock it's a fact the point about doing this is that you try to do your best if you go from regular living to don't eat the whole day you're gonna fail and your brain will fight it your limbic system is gonna go do it, and you're gonna have to fight it but once you get through it, you'll be better but, you do it in stages do breakfast first then do a small lunch and then eventually cut lunch out it's a fact that if you try to do a strict diet right out of the gates you'll almost always.
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