David Sinclair: Extending the Human Lifespan Beyond 100 Years | Lex Fridman Podcast #189

• 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.

• 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.

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.

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.