Welcome to the Lifespan podcast, where we discuss the science of aging and how to be healthier at any stage of life. I'm David Sinclair. I'm a professor at Harvard Medical School who researches the biology of aging, And I'm co director of the Center For the Biology of Aging. And I'm joined by my co host and co author, Matthew LaPlante.

Hey. We're back.

Hey. Welcome. Good to see

you again. It was good to see you again too.

This is episode 2. We're going to be covering when to eat and also what to eat within 24 hour periods, as well as over a year. Not just to maximize your wellness and how you feel and look, but how to maximize your overall longevity. I'm I'm going to talk about some of my protocols as well that I've developed over the last 20 years, being a researcher in this area, and what works for me, and what might work for you as well. If you missed episode 1, don't worry. We're going to cover the basics here. But you might want to go back and listen to episode 1 because we cover some of the fundamental biology that may help you understand what we're going to talk about today, even in more detail. So, Matt, how have you been, man?

I'm good. I'm good. Before we get started, we got to thank the sponsors.

We do. Let's go straight into that. Yeah. It's important that we thank the sponsors because this podcast comes to you free. And we also get a chance to highlight some of the products that we love and have been using now for many years. Our first sponsor is Levels. Levels is an app that syncs with a continuous glucose monitor, which they provide and interprets your glucose data for you. I've been so impressed by Levels that I've recently joined the company as an adviser.

By monitoring your blood glucose, Levels allows you to see how different foods impact you. I've had fun running tests of my own, seeing how different foods impact my blood sugar levels. For example, I've learned that white rice and grapes really spike my blood sugar, whereas potatoes don't. 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. If you would like to try Levels, you can skip the 150,000 people on the wait list and join them today by going to levels.link/sinclair. That's levels.link/sinclair. Today's podcast is also brought to us by Athletic Greens. Athletic Greens is an all in one daily green strength that supports better health and peak performance.

It's developed from a complex blend of 75 vitamins, minerals, and whole food sourced ingredients. It's filled with adaptogens for recovery, probiotics, prebiotics, and digestive enzymes for gut health. They also have vitamin c and zinc citrate for immune support. 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. If you'd like to try Athletic Greens, you should go to athleticgreens.com/sinclair, and you can claim a special offer. They're giving 5 free travel packs plus a year's supply of vitamin d 3 and k 2.

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. So again, go to athleticgreens.com/sinclair and claim this special offer. Today's podcast is also brought to us by InsideTracker. InsideTracker is a personalized nutrition platform that analyzes data from your blood and your DNA to help you better understand your body and to reach your health goals. I've been using InsideTracker for over a decade now, and I'm the chair of their scientific advisory board. The reason I've long used InsideTracker is because they provide the best blood and DNA analysis that I'm aware of. They make it easy to get your blood drawn. You can either go to a local clinic or, like I do, have someone come to your home.

It only takes 10 or 15 minutes. It's really easy. And from there, InsideTracker presents your blood analysis in an easy to understand way. There are graphs, and they give you diet and lifestyle recommendations that help you improve your blood biomarkers. Another feature that InsideTracker has is their inner age test, which I helped develop. The test shows you what your biological age is, how it compares to your chronological age, and what you can do to improve that number. So if you'd like to try InsideTracker, you should visit them at insidetracker.com/sinclair, and you'll get 25% off any InsideTracker plan. Use the code Sinclair, my last name, at the checkout.