"Monitoring Blood Glucose Levels: As we've discussed on this podcast, having stable blood glucose is really important, not only for your daily mental and physical energy, but also for long term health."

"Nutritional Balance with Athletic Greens: I've been drinking Athletic Greens for a number of years now, as a way to cover all my nutritional bases. I'm often traveling, and sometimes my diet just isn't the best. So by drinking Athletic Greens every morning, I know I'm getting all the vitamins and minerals that I need to stay healthy."

"Significance of Vitamins and Blood Analysis: Vitamin d 3 is important for the immune system, and vitamin k 2 is really important for keeping the calcium out of your arteries and putting it into your bones where it belongs."

"Role of Caloric Restriction on Gene Activity: We found that low energy activates a certain gene. It has a name, it's called PNC 1. We have an equivalent gene in our bodies called NAMPT. And turning on that PNC 1 gene in yeast, was able to activate the sirtuins because that gene makes a fuel for the sirtuins called NAD. And so, in our bodies as well, when we're hungry, these genes come on that make more NAD."

"The Science of Longevity: What we know from many animal studies, even in yeast, if you down regulate the activity of this mTOR protein complex, you get longer life. Why? Because it's activating a process called autophagy, which recycles proteins. So when you're hungry, this autophagy will get all the old proteins, put them in the recycling bin, and then bring them out as fresh proteins."

"Fasting and Longevity: What we know, actually, is that drugs that inhibit mTOR, rapamycin, in low dose, intermittent, does mimic fasting, and does boost immunity, and does give biochemical changes that mimic fasting and predict longevity. Together, just those facts that I've told you make me convinced that fasting and the drugs that mimic fasting are going to be important for long term health, but also wellness in your body."

"Benefits of Fasting: There are dozens of studies showing that fast periods of fasting are beneficial to people who are obese, not just because they lose weight, but they turn on their body's defenses. They become more insulin sensitive and their glucose levels come down. Also showing that people of regular weight, like me, can benefit from fasting. Certain diseases, type 1 diabetes, multiple sclerosis, even cancer, those diseases seem to also benefit from fasting, including when you combine chemotherapy with fasting. You get this double benefit for many types of cancers. And then the final point that I think is really interesting is you can mimic fasting, say, Metformin."

"Benefits of Fasting: Again, more evidence that fasting is good, not just for longevity, but for diseases. These long extended periods are doing a real deep cleanse on the body and turning on that autophagy, that process of recycling proteins very deeply, especially once you get beyond the 3 day mark, when your metabolism switches into what's called chaperone mediated autophagy, the deep cleanse."

"Understanding Xenohormesis: 'Well, the xenohormesis concept, Conrad Howitz and I coined this term in the mid 2000s, trying to explain why so many plant molecules are good for us. It just cannot be a coincidence.'"

"Red Meat and Health Risks: And we've got these references in our show notes, that reducing the amount of red meat, and in particular, processed meats, is beneficial for long term health and even prevention of cancer."