David Sinclair: Extending the Human Lifespan Beyond 100 Years | Lex Fridman Podcast #189 - Deepstash
How To Live A Long Life

Learn more about exerciseandfitness with this collection

The importance of physical activity

The role of genetics in lifespan

How to maintain a healthy diet

How To Live A Long Life

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From an evolutionary perspective, we only live as long as we need to replace ourselves efficiently. For example:

  • Mice live 2-3 years. They divert most of their resources into reproducing rapidly and little into preserving their bodies.
  • Whales live hundreds of years because they're at the top of the food chain and they can live as long as they want. So they breed slowly and build a body that lasts.
  • We, as humans, are somewhere in between mice and whales.

From a biological perspective, there's no maximum to human lifespan. There's nothing that says biological organisms have to die.


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Tips to slow down aging

Tips to slow down aging

  • Diet: Eat healthy food. Don't overeat. Don't become obese
  • Exercise: Do aerobic and strength training a few times a week
  • Sleep: Get into a constant sleep-wake cycle
  • Manage your mental stress
  • Don't smoke because it accelerates aging


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  • Eat a moderate amount of calories and eat during a shorter period during the day. You can do this through intermittent fasting and calorie restriction.
  • Eat plenty of leafy greens, such as broccoli, spinach, kale, or Brussels sprouts.
  • Reduce fruits that give you a sugar high because spiking your sugar is unhealthy in the long run. High sugar fruits include grapes, cherries, pears, watermelon, and bananas.
  • Limit your servings of red meat.


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Research on fasting

Research on fasting

  • Fasting is one of oldest ways to improve health. We know it works, but we don't know why. Current research is aimed at figuring out what's optimal and how it works.
  • It's been shown that fasting activates some longevity genes, but the research is ongoing, so no recommendations can be made to the general public yet.
  • Results from animal studies show it's more important when you eat than what you eat. Mice that ate general food once a day lived longer than mice that ate carefully chosen food 3 times a day. But you want to focus on both — eat good food at the right time.


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It's been proven that exercise extends lifespan. People who exercise regularly have lower risk of major diseases such as heart disease.

A basic routine with aerobic and strength training, done a few times a week, is enough. The main goal is for the aerobic training to reduce your heart disease risk, and for the strength training to maintain your hormone levels.

However, bear in mind there are diminishing returns to exercise. Over-exercising is detrimental to your health as you wear out your joints.


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Get into a constant sleep-wake cycle.

Results from studies on people who work shifts show that disrupting your sleep-wake cycle accelerates aging and increases your risk of developing certain age-related diseases.


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Do what works for you and what you enjoy. What's a long life if it's not enjoyable?



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Building the future @Deepstash Check my alt account @ocpodariu for tech ideas


TIL diseases show up more often in older people because of aging. It's causation, not correlation 🤯 So if we slow down aging, we decrease the risk for many age-related diseases


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