Are you interested in learning about an easy, inexpensive way to add many healthy years to your life? Something that is grounded in ancient wisdom and growing scientific research and is accessible to almost everyone.

In this episode, I’m talking about diet, one of the foundational pillars of health and longevity. And I’m exploring not just what we should eat but also when we should eat and how getting these two things right can have such a positive impact on our health and how long we live.

Full Episode Transcript

00:00:45

So here’s a question for you. Are you interested in learning about an easy, inexpensive way to add many healthy, active years to your life? Potentially decades!

I'm not talking about some expensive new supplement or the latest fad diet. I'm talking about something that is grounded in ancient wisdom and growing scientific research.

In this episode, I’m talking about food, the second foundational pillar of health and longevity — the first pillar being sleep, which I covered in the last episode and the third being movement and exercise, and I find it helpful to remember these three pillars as SLEEP, EAT AND FEET.

But today is about food and I’m exploring not just what we eat but also when we eat and how getting these two things right can have such a massively beneficial effect on our health and can slow down and possibly even reverse the ageing process.

00:01:47

1. CAN EATING LESS OFTEN HELP YOU LIVE LONGER?

So, I want to kick this episode off by focusing first on not what we should eat but when we should eat. And let's start with a fundamental principle of longevity that might surprise you: eating less often might help you live longer. Yes, you heard me right. One of the most consistent findings in longevity research in recent years, is that giving your body regular breaks from food can trigger powerful rejuvenation processes.

Throughout human evolution, our bodies didn't evolve with the expectation of constant food availability. Three meals a day plus snacks is actually a very recent development in human history. Our ancestors experienced regular periods without food—sometimes by necessity, sometimes by design.

Research now shows that these fasting periods are far from harmful—they actually trigger a cascade of repair and rejuvenation processes in the body.

When we're constantly fed, our bodies are stuck in growth and reproduction mode. Our cells are like, yeah, life is good we’ve got plenty of readily available nutrients, let’s just kick back and relax guys. But in this euphoric state our cells can fail to spot things that are going wrong in the background – like the build up of toxins and the formation of cancerous cells. Things that, left unchecked are going to start damaging our bodies and cut our lives short. Basically, constant eating causes our cells to get a bit complacent.

But when we starve our bodies of nutrients for a while we shift into repair mode. And our cells are like, hang on a minute guys, we aren’t being fed! We need to batton down the hatches and go into survival mode. And in this state, they effectively go on guard and actively hunt down any bad stuff that’s hanging around and dispose of it.

Now clearly, it is a far more scientific process than this and I’ll go into some of the more nerdy stuff in a minute but this is my laymans explanation and it helps me to easily get my head around it.

And this isn't just a theory. Studies across multiple species, from yeast to primates, show that controlling food intake patterns can extend lifespan. And the evidence in humans is increasingly compelling.

00:04:13

2. EATING LESS CALORIES AND EATING LESS OFTEN CAN HELP YOU LIVE LONGER

Let's talk about why reducing calories or simply extending the length of time we go without food works at a biological level. Caloric restriction means reducing overall food intake without malnutrition and it is one of the most consistently effective anti-aging interventions across species.

In the 1930s, researchers discovered that rats fed fewer calories lived significantly longer than their well-fed counterparts. Since then, similar findings have been shown in yeast, worms, flies, mice, and even preliminary studies in primates.

What's remarkable is how conserved this mechanism is evolutionarily and by conserved, I mean how it has been passed down through the generations in our genes. The same pathways that respond to reduced calorie intake in a simple yeast cell appear to work in very similar ways in human cells. This suggests we're looking at a fundamental biological process that evolved very early and has been maintained across species.

So why would this be? The leading theory is that when food is scarce, organisms shift resources from reproduction and growth to maintenance and repair. So as I mentioned a moment ago, It's as if the body says, "Times are tough, let's focus on surviving longer until conditions improve."

Now I can guess what you might be thinking. Your thinking, great Tim, so your just telling me I need to eat less, tell me something I don’t know. Because we all know that reducing calories is much easier said than done. The good news is that you don't necessarily need to reduce your overall calories to get many of these benefits. Emerging research suggests that when you eat might be just as important as what you eat or how much you eat.

00:06:17

3. FASTING IS ACCESSIBLE (AND SAVES MONEY!)

Here's something I love about fasting-based approaches to longevity: they are accessible to almost everyone. Unlike expensive supplements or other lifestyle interventions, eating less costs nothing. In fact, you'll likely save money because eating within a smaller time-window often means we can’t cram as much food in!

But of course, what you put into your body is also very important and the fundamental strategy is: eat less frequently, focus on nutrient-dense, natural foods and give your body regular breaks from digestion.

Don’t think of this as deprivation. It's about optimization. Many people who adopt time-restricted eating or intermittent fasting report not only better health markers, for the ones that are actively measuring and monitoring, but also increased energy, mental clarity, and a healthier relationship with food overall.

And I want to emphasize that caloric restriction or fasting, isn’t about starving yourself. It’s about finding a sustainable pattern that works for your body and lifestyle. For some, that might mean a 16-hour daily fast. For others, it could be a more moderate 12-hour overnight fast. And for others still, it might mean occasional longer fasting periods.

The key is consistency and listening to your body and probably mixing things up every once in a while to stop our cells getting complacent.

00:07:48

4. A LOW ENERGY STATE TRIGGERS GENETIC ANTI-AGING PATHWAYS

So, let's get a bit more technical now and explore what happens in your cells when you fast.

When you restrict your eating window or reduce calories, your body experiences a mild energy stress, also known as hormesis or hormetic stress. This triggers several genetic pathways that are associated with longevity and cellular protection.

One of the key players in this process is a family of proteins called sirtuins. These are sometimes called "longevity genes" because they appear to play a central role in regulating lifespan across different species.

Sirtuins act as cellular sensors, detecting energy levels and stress, and coordinating appropriate responses. When activated by fasting or caloric restriction, they help repair damaged DNA, regulate inflammation, improve mitochondrial function, and facilitate cellular cleanup processes.

In particular, SIRT1—the most studied sirtuin in mammals—helps cells adapt to stress and may delay age-related decline. Studies show that mice with higher SIRT1 activity live longer and stay healthier.

The fascinating thing about sirtuins is that they seem to be the link between our lifestyle choices and our genetic destiny. They respond to environmental cues like food availability and translate them into cellular actions that can either accelerate or slow aging.

00:09:25

5. NAD+ IS ELEVATED BY A LOW ENERGY STATE

For sirtuins to work properly, they need a critical cofactor called NAD+, or nicotinamide adenine dinucleotide. And you can think of NAD+ as a helper molecule in our bodies that binds to other molecules to help with molecular reactions. NAD+ is essential for hundreds of biological processes, especially those related to energy metabolism.

Here's where it gets really interesting: Because our bodies don’t have an endless supply of NAD+ and our levels naturally decline as we age, which may contribute to age-related dysfunction. But fasting elevates NAD+ levels, giving sirtuins the fuel they need to do their job effectively.

When you fast, your cells shift from using glucose as their primary fuel to using fatty acids and ketones. This metabolic switch increases the ratio of NAD+ to NADH, effectively boosting sirtuin activity.

This helps explain why fasting seems to have such broad benefits. By increasing NAD+ and activating sirtuins, fasting doesn't just affect one tissue or system—it triggers a coordinated response throughout the body that promotes resilience and repair.

So you’re probably thinking that it sounds like it would be a smart move to try and increase the amount of NAD+ in your body, and you’d be right. So how do we do this?

Well, you can buy NAD+ boosters to increase the amount of NAD+ in your system but these aren’t terribly effective due to poor absorption of supplemental NAD+. Now, with further research and development these may become more effective but currently, the most reliable way to boost NAD+ currently, seems to be through lifestyle approaches like fasting, exercise, and getting adequate amounts of what we call NAD+ precursors from food.

The next question is: What are NAD+ precursors? Well, they're simply the raw materials or building blocks that our bodies use to manufacture NAD+. These include compounds like nicotinamide riboside (found in milk), niacin and nicotinamide (forms of vitamin B3 found in mushrooms, fish, and many other foods), and tryptophan (an amino acid present in protein-rich foods). When we consume these precursors, our bodies convert them through various metabolic pathways into NAD+. And this becomes increasingly important as we age, since our natural ability to produce NAD+ declines over time and it’s just one very good reason why we should be eating a diverse range of foods.

00:12:37

6. FASTING, mTOR, AND AMPK

Sirtuins aren't the only important players in the fasting-longevity connection. Two other crucial pathways are mTOR and AMPK.

mTOR, or mechanistic target of rapamycin, is a protein complex that acts as a master regulator of cell growth and metabolism. When nutrients are abundant, mTOR ramps up protein synthesis and cell growth while suppressing autophagy—the process by which cells break down and recycle damaged components.

While growth is necessary at certain life stages, constant mTOR activation is associated with accelerated aging and increased cancer risk. Fasting inhibits mTOR, allowing cellular cleanup processes to occur and potentially slowing aging.

On the flip side, fasting activates AMPK (which stands for (and it’s another mouthful) adenosine monophosphate-activated protein kinase), which acts as a cellular energy sensor. When energy is low, AMPK kicks in to increase energy production and reduce energy-consuming processes.

And it’s interesting to note that AMPK activation has been shown to extend lifespan in various model organisms and is associated with many of the benefits of exercise and fasting in humans. It improves insulin sensitivity, promotes fat burning, reduces inflammation, and enhances mitochondrial function. And mitochondria are the special cells that generate most of the energy needed to power our other cells to ensure they work efficiently.

The interplay between these pathways—sirtuins, mTOR, and AMPK—creates a complex regulatory network that responds to nutrition and determines how our cells age. Fasting helps shift this network toward a state that favors longevity.

00:14:43

7. FASTING & LONGEVITY DATA: HUMANS VS. MODEL ORGANISMS

Now, I should acknowledge that much of what we know about fasting and longevity comes from studies in model organisms like yeast, worms, flies, and mice. Human studies are more challenging for obvious reasons—we live a long time, and it's difficult to control all variables over decades and of course, there are also many regulatory and ethical considerations.

However, the evidence in humans is growing and promising. Multiple studies have shown that various fasting regimens can improve biomarkers associated with longevity and reduce risk factors for age-related diseases.

For example, a study published in the New England Journal of Medicine found that alternate-day fasting reduced biomarkers of aging and disease risk in healthy, non-obese humans. Other research has shown improvements in insulin sensitivity, blood pressure, inflammation markers, and even cognitive function with different fasting protocols.

We also have evidence from population studies. Regions with the highest concentrations of centenarians—people who live to 100 years of age and beyond—often practice some form of caloric moderation or time-restricted eating, whether intentionally or due to cultural patterns.

The Okinawans of Japan, for instance, traditionally practice "hara hachi bu"—an ancient teaching that tells us to eat until we are about 80% full. They also tend to eat their last meal earlier in the day. These practices may contribute to their extraordinary longevity.

Now, while we don't have definitive proof that fasting extends human lifespan, the consistency of findings across species and the improvements in health markers suggest that it's a reasonable approach for those seeking to optimize their aging process. And I firmly believe that we’ll see a growing evidence base to support this over the coming years.

Which leads us nicely into part…

00:16:53

8. EVIDENCE SHOWS FASTING IS A PRO-LONGEVITY INTERVENTION IN HUMANS

With my last statement in mind, let's look more closely at some of the human evidence for fasting as a pro-longevity intervention.

One of the most compelling lines of evidence comes from research on biomarkers of aging. These are measurable indicators that predict biological age—how old your body actually is, versus your chronological age.

Studies have found that various fasting protocols can improve several key biomarkers of aging, including:

• Reduced insulin and glucose levels, which are associated with metabolic health and longevity

• Lower levels of inflammation markers like C-reactive protein

• Improved lipid profiles, with higher HDL "good" cholesterol and lower triglycerides

• Reduced oxidative stress markers, indicating less cellular damage

• Favorable changes in hormones related to longevity, like growth hormone and IGF-1

Beyond these biomarkers, we also see functional improvements—better physical performance, cognitive function, and resilience to stress—all hallmarks of successful aging.

Another interesting line of evidence comes from religious groups that practice regular fasting. Observational studies of Seventh-day Adventists, who often practice time-restricted eating and vegetarianism, show significantly longer lifespans than the general population.

While these studies can't prove causation, they add to the growing body of evidence suggesting that giving our bodies regular breaks from food may promote longevity.

00:18:35

9. EVIDENCE THAT FASTING CAN REDUCE HUMAN DISEASE

Fasting also shows promise for preventing and even treating various diseases, which of course is linked to increased lifespan.

Multiple studies have found that fasting can improve markers of metabolic health, potentially reducing risk for or helping to manage conditions like type 2 diabetes, cardiovascular disease, and metabolic syndrome.

There's also emerging evidence that fasting may help with neurodegenerative conditions. Animal studies show that fasting triggers processes that protect brain cells and even promote the growth of new neurons. Early human studies suggest potential benefits for conditions like Alzheimer's and Parkinson's disease.

Perhaps most intriguing is the research on fasting and cancer. Studies have found that fasting may make cancer cells more vulnerable to treatments like chemotherapy while protecting healthy cells from damage. This "differential stress resistance" as it is known, could potentially improve treatment outcomes for cancer patients.

Fasting also appears to have anti-inflammatory effects, which is significant because chronic inflammation is implicated in almost every age-related disease, from arthritis to heart disease to dementia.

So the broad range of conditions that seem to respond to fasting supports the idea that it's addressing fundamental processes of aging and disease, rather than just targeting specific symptoms.

00:20:06

10. DIFFERENT FASTING REGIMENS

Now that we've covered the "why" of fasting, let's talk about the "how." There are several approaches to fasting, each with its own potential benefits and considerations.

Time-restricted eating involves limiting your daily eating window to a specific number of hours, typically 8-12 hours. For example, you might eat between 8 AM and 6 PM, then fast until 8 AM the next day. This approach is relatively easy to implement and allows for daily eating, making it sustainable for many people.

Intermittent fasting usually refers to patterns that include longer fasting periods. Common approaches include:

• 5:2 fasting: Eating normally for five days of the week and restricting calories (typically to about 500-600) on two non-consecutive days

• Alternate-day fasting: Alternating between days of normal eating and days of very low calorie intake

• 24-hour fasts: Fasting completely for 24 hours once or twice a week

Periodic longer fasts, lasting 2-5 days, are less common but may offer unique benefits. These extended fasts trigger more profound autophagy and cellular reset processes. However, they should generally be done under medical supervision, especially for people with health conditions.

There's no one-size-fits-all approach to fasting. The best regimen is one that you can maintain consistently and that fits your lifestyle, preferences, and health needs. Some people find that starting with a modest 12-hour overnight fast and gradually extending it works well.

Also, it's important to note that what you eat during your eating window still matters a lot. Fasting paired with a junk food diet won't yield optimal results. Focus on nutrient-dense minimally processed foods that support your overall health. And I’ll talk about what to eat a bit later.

00:22:23

11. FOCUS ON TIME-RESTRICTED FEEDING

Of all the fasting approaches, time-restricted feeding with at least 16 hours of fasting per day seems to offer a particularly good balance of benefits and practicality for many people and this is what I personally find works best.

This typically means confining your eating to an 8-hour window—for example, eating between 10 AM and 6 PM, and fasting from 6 PM to 10 AM the next day.

Research suggests that this 16:8 pattern may offer many of the benefits of longer fasts while being sustainable for most people. It's long enough to trigger significant metabolic shifts and cellular cleanup processes, but not so demanding that it's difficult to maintain.

One study found that even without changing what they ate, overweight adults who restricted their eating to an 8-hour window lost weight and improved markers of metabolic health. Other research has shown improvements in insulin sensitivity, blood pressure, and inflammatory markers with similar protocols.

The timing of your eating window may also matter. Some evidence suggests that earlier eating windows—for example, 8 AM to 4 PM—may be more beneficial than later ones, as they better align with our circadian rhythms. Our bodies are naturally more insulin-sensitive earlier in the day, making morning and afternoon better times to consume most of our calories.

That said, the best schedule is one you can stick with. If a later eating window fits your lifestyle better, that's likely preferable to not practicing time-restricted eating at all. Personally I eat nothing after my evening meal, which I consume around 6pm, until lunchtime the following day. So I try to consume all of my daily calories within a 6-7 hour window.

00:24:16

12. CONTINUOUS GLUCOSE MONITORS

An exciting development in the field of personalized nutrition is the increasing availability of continuous glucose monitors. These devices track your blood sugar levels in real-time, providing insights into how different foods and eating patterns affect your metabolic health.

Continuous glucose monitors were originally developed for people with diabetes, but they're increasingly being used by health-conscious individuals to optimize their diet and eating schedule. By seeing exactly how your body responds to different foods and meal timings, you can make more informed choices.

This is particularly relevant to our discussion of fasting, as one of the key benefits of fasting is improved glucose regulation. With a continuous glucose monitor, you can see firsthand how fasting affects your blood sugar stability, which is associated with longevity and reduced disease risk.

You might discover, for example, that eating later in the evening causes more significant blood sugar spikes than the same meal earlier in the day. Or you might find that certain food combinations cause less glycemic disruption than others.

This kind of personalized data can help you refine your approach to both what you eat and when you eat it, potentially enhancing the longevity benefits of your dietary choices.

00:25:32

13. GENETICS PLAY A PART ON FASTING’S ANTI-AGING EFFECTS

It's important to acknowledge that genetics play a role in how fasting and other dietary interventions affect individuals. We're not all identical biological machines, and what works perfectly for one person may not work as well for another.

Research has identified several genetic variants that may influence how people respond to fasting. For example, variations in genes related to circadian rhythms, insulin signaling, and fat metabolism can affect how your body adapts to different eating patterns.

This genetic variability might explain why some people seem to thrive on intermittent fasting while others struggle with it. It's not a matter of willpower or dedication—it's just about biological differences.

However, this doesn't mean you should get a genetic test before trying fasting. The fundamental biological mechanisms that respond to fasting are highly conserved across humans, and most healthy people will likely see some benefit.

What it does mean is that you should pay attention to how your body responds and be willing to adjust your approach accordingly. If a 16-hour fast leaves you feeling terrible, perhaps a 12-hour fast is a better starting point. If morning fasting works better for you than evening fasting, honor that.

The key is to find a sustainable pattern that aligns with your unique biology and lifestyle.

00:26:58

14. HACKS TO HELP YOU WHEN FASTING

Now, I’m not going to lie. At times I find fasting tough! I am a total foodie and I even though I’ve been fasting for quite a while now I still find it tough at times. But not because I feel weak or light-headed or anything but because either my mind starts craving food for comfort or because my tummy starts growling and my body tells me I’m hungry.

And the weak-mindedness tends to hit me in the evening a couple of hours after my dinner. I’ll be sitting reading a book or doing some colouring or building lego with my little girl and BANG! I’ll get this urge to eat something sweet or carb-laden.

And I think this just comes from a lifetime of mental conditioning, just snacking whenever I want. But I’ve found that two things really help me resist the temptation to snack. One is brushing my teeth as soon as I’ve finished my evening meal. I think psychologically, the act of brushing my teeth plants the seed that feeding time is now over for the day and it would also be inconvenient because if I eat again, I’ll then need to brush my teeth again before bed. So it creates a bit of a mental barrier.

The other thing I find helpful when cravings hit, is to simply do a little light exercise. Nothing too strenuous. I’ll just get up off the couch and do a few body weight squats or a quick set of press-ups or I’ll go out for a 10 minute evening walk.

And I find that by sending blood to other areas of my body takes my mind off of my belly.

The hunger pains, on the other hand hit me in the morning. At breakfast time when my body releases the hunger hormone, ghrelin, and the old tummy starts growling – particularly when the kids get up and start toasting bagels and pan au chocolates! I start thinking, there’s no way I can keep going till lunchtime without food, I’m literally going to waste away!

So what I find helps here is to increase my water intake and to drink coffee. When those hunger pangs start I’ll have a black coffee and by the time I’ve finished it I don’t feel hungry at all! Then I’ll drink plenty of water throughout the rest of the morning which keeps my stomach feeling full and I’ll usually have another coffee mid-morning.

And do you know what? I never collapse in a heap and I generally don’t feel hungry again until it’s meal time. For example, it’s 11.56 am as I’m recording this and I don’t feel any urge to eat whatsoever and I probably won’t eat until 1-1.30.

Aside from staving off hunger, staying hydrated supports the cellular cleanup processes that fasting activates. Proper hydration helps your body efficiently remove waste products and toxins.

And certain beverages may enhance the benefits of fasting. Green tea, for example, contains compounds like EGCG that may activate some of the same longevity pathways as fasting itself.

Black coffee has also been shown to trigger autophagy—the cellular cleanup process I mentioned earlier—and contains polyphenols that may offer additional health benefits. And most research suggests that black coffee and tea doesn’t break a fast, as long as you're not adding milk or sugar.

But just be mindful of the timing of caffeinated beverages, as they can affect sleep quality if you drink them too late in the day. And we discussed how important sleep is the last episode.

00:30:15

15. INTERMITTENT FASTING WITH ADEQUATE NUTRITION

An important concept to keep in mind is what researchers call "intermittent fasting with adequate nutrition," This emphasizes that the goal of fasting isn't caloric deprivation—it's metabolic flexibility.

The "adequate nutrition" part is crucial. During your eating window, you should aim to consume all the nutrients your body needs—proteins, healthy fats, complex carbohydrates, vitamins, minerals, and phytonutrients.

Remember it’s not about starving yourself; it's about giving your body both the benefits of fasting and the benefits of proper nutrition. The two work synergistically—fasting enhances your body's ability to repair and utilize nutrients efficiently, while good nutrition supports the cellular repair processes that fasting activates.

Practically speaking, this means focusing on nutrient-dense, whole foods during your eating window. Prioritize:

• High-quality proteins like legumes, fish, poultry, and tofu

• Healthy fats from sources like olive oil, avocados, and nuts

• Complex carbohydrates from vegetables, fruits, and whole grains

• A rainbow of plant foods to ensure a diverse array of phytonutrients

Some people find that it helps to break their fast with a protein-rich meal, which can help stabilize blood sugar and reduce the likelihood of overeating. Others prefer to start with a smaller meal and gradually increase food intake throughout their eating window.

Again, there's no one-size-fits-all approach—experiment to find what works best for your body and lifestyle.

00:31:55

16. THINGS TO AVOID FOR OPTIMAL LONGEVITY: EXCESS SUGAR AND SUB-OPTIMAL PROTEIN

While we've focused a lot on when to eat, what you eat is of course still critical for longevity. Let's talk about two dietary components that research suggests should be limited: excess sugar and excess sub-optimal protein.

Now the first of these, will come as no surprise. There is a boatload research out there warning against the consumption of excessive amount of sugar. But the second, not eating too much protein may shock you. Particularly as the shelves of your local supermarket or convenience store are now lined with all manner of ultra-processed convenience foods that are enriched with extra protein – protein bars, protein shakes, protein cereals, protein flatbreads!

Let’s deal with sugar first. Added sugar and refined carbohydrates, can contribute to inflammation, oxidative stress, and insulin resistance—all processes that accelerate aging. High sugar consumption is associated with increased risk for numerous age-related conditions, including heart disease, diabetes, and cognitive decline.

When you do consume carbohydrates, opt for complex, fiber-rich sources like whole grains, legumes, and vegetables. These provide steady energy without the dramatic blood sugar spikes that can damage cells over time.

Now protein on the other hand is essential and research shows that eating a diet rich in protein helps preserve muscle-mass and bone density as we age, promoting longevity. But more isn't always better if you are consuming the wrong types of protein. High protein diets rich in animal proteins, have been associated with higher levels of IGF-1 (insulin-like growth factor 1), which may accelerate aging.

Several longevity researchers suggest you obtain the majority of your protein intake from plant proteins. The recommended amount varies based on age, activity level, and health status with potentially higher amounts for seniors and very active individuals.

I also have concerns about the protein being added to so many convenience foods. In particular the quality and source of this protein. Much of it is likely to be highly processed and not derived from plant-based sources .And while big food companies are busy capitalising on the latest mainstream protein trend, you can be sure that their shareholders are at the forefront of their minds and not consumer health.

So before you go buying every protein-infused food you can lay your hands on, in the belief that it will be good for you, take a look at the ingredients first to find out what type of protein has been added.

The timing of protein consumption may also matter. Some research suggests that consuming most of your protein during daylight hours, when metabolic activity is highest, may be optimal.

00:34:58

17. BRANCHED-CHAIN AMINO ACIDS, RED MEAT, AND mTOR

Let's dive deeper into the protein discussion, particularly the role of branched-chain amino acids (BCAAs) found in high amounts in red meat and dairy.

The BCAs—leucine, isoleucine, and valine—are essential amino acids that our bodies need. However, high intake of BCAAs strongly activates the mTOR pathway we discussed earlier, which is associated with accelerated aging when chronically activated.

Red meat is particularly rich in BCAAs, which may partially explain why high red meat consumption is associated with increased mortality in many epidemiological studies. Red meat also contains other compounds that may accelerate aging, such as heme iron and certain lipids that can promote inflammation.

This doesn't mean you need to eliminate red meat completely, but limiting consumption to occasional small portions may be beneficial for longevity. When you do consume animal proteins, fish and poultry may be better choices than red meat from a longevity perspective.

Plant proteins generally have a more balanced amino acid profile and come packaged with fiber, antioxidants, and other compounds that may counteract some of the potential negative effects of protein on aging pathways.

Interestingly, the longevity benefits of fasting may partly come from the periodic downregulation of mTOR that occurs when protein intake is reduced. This gives cells a chance to focus on repair rather than growth.

If you're concerned about muscle maintenance, especially as you age, strategic timing of protein intake around exercise and distributing it throughout your eating window may allow you to optimize muscle health while still limiting overall mTOR activation.

I’m going to do a future episode dedicated to protein but from the research I have done to date, my key takeaway is that unless you are a bodybuilder or an athlete you probably don’t need to consume any additional protein than what you will get through a nutritious, balanced, wholefood diet that includes vegetables, beans, nuts, seeds, unprocessed meats and fish.

00:37:22

18. PLANT-BASED DIETS PROTECT AGAINST AGING

The evidence increasingly points to plant-forward diets as protective against aging and age-related diseases. Populations with the highest rates of healthy longevity—like those in the so-called "Blue Zones"—typically consume diets that are predominantly plant-based.

This doesn't necessarily mean strict vegetarianism or veganism, but rather a diet where plants form the foundation, with animal products used more as condiments or occasional additions rather than daily staples.

What makes plant-based diets so beneficial for longevity? Several factors:

First, plants are rich in phytonutrients—compounds like polyphenols, carotenoids, and flavonoids that have antioxidant and anti-inflammatory properties. These compounds help protect cells from damage.

Second, plant foods are typically high in fiber, which feeds beneficial gut bacteria and supports a healthy microbiome. Emerging research suggests that the gut microbiome plays a very important role in our health.

Third, plant-based diets tend to be lower in compounds that may accelerate aging, such as advanced glycation end products (AGEs) found in many animal foods, particularly when cooked at high temperatures.

Fourth, plant proteins generally have a different amino acid composition than animal proteins, potentially leading to less activation of pro-aging pathways like mTOR.

Finally, plant foods are often less calorie-dense than animal foods, making it easier to maintain a healthy weight and potentially practice mild caloric restriction without feeling deprived.

Again, this doesn't mean you need to completely eliminate animal products. Many longevity experts suggest a "flexitarian" approach—predominantly plant-based with small amounts of carefully selected animal foods.

00:39:20

19. BLUE ZONES AND THE OKINAWA DIET

Now I’ve mentioned Blue Zones – areas with a high number of long-lived people who maintain their health in their old age. So I want to take a closer look at one of the most studied of these longevity hotspots: Okinawa in Japan. Okinawans have traditionally had among the highest life expectancies and the highest rates of centenarians in the world.

The traditional Okinawan diet has several distinctive features that may contribute to their exceptional longevity:

First, it's plant-centric, with the purple sweet potato historically serving as the dietary staple, providing about 60% of calories. Sweet potatoes are rich in complex carbohydrates, fiber, and antioxidants, particularly beta-carotene.

Second, it includes a wide variety of vegetables, many of which are rich in phytonutrients with antioxidant and anti-inflammatory properties. Okinawans traditionally consume over 100 different plant foods.

Third, it's relatively low in calories yet nutritionally dense—a concept researchers call "high nutrient density." This natural caloric restriction without malnutrition may contribute to their longevity.

Fourth, Okinawans practice "hara hachi bu"—eating until they're about 80% full rather than 100% full. This mild caloric restriction aligns with what longevity research suggests is beneficial.

Fifth, they traditionally consumed modest amounts of fish, particularly fatty fish rich in omega-3s, but limited meat and other animal products.

Interestingly, as Okinawans have adopted more Western dietary patterns in recent decades, their exceptional longevity advantage has begun to diminish— which I think is further evidence that diet plays a crucial role in their historically long lifespans.

Other Blue Zones—regions with exceptionally high rates of centenarians—show similar dietary patterns: predominantly plant-based, moderate in calories, rich in legumes and whole foods, and limited in animal products, refined carbohydrates, and processed foods and I think there is a lot we can learn from these cultures.

00:42:00

20. XENOHORMESIS

Ah, what a great words that is! So let's explore what it means: xenohormesis is another fascinating concept that connects plant foods to longer lifespans and is another good reason to eat more of them.

Xenohormesis is the idea that certain compounds produced by plants under stress—like polyphenols, flavonoids, and other phytochemicals—can trigger beneficial stress responses in animals that consume them.

Here's how it works: When plants are exposed to stressors like UV radiation, drought, or pest attacks, they produce protective compounds. These compounds signal the presence of environmental adversity. When we consume these plants, the compounds can activate our own cellular stress response pathways—the same pathways activated by fasting and exercise—leading to increased resilience and potentially longer lifespan.

This may partially explain why plant foods are so consistently associated with longevity. Beyond their basic nutritional value, they contain bioactive compounds that trigger hormetic responses—those mild stresses that ultimately strengthen our cells.

For example, resveratrol, found in red wine and grapes, is produced by the plants in response to fungal infections. When consumed, it can activate sirtuins—the same longevity-associated proteins that respond to fasting.

Similarly, compounds in cruciferous vegetables — those leafy green vegetables like cabbage and kale, berries, and green tea can trigger Nrf2, a protein that regulates antioxidant production and protects against cellular damage.

The xenohormesis hypothesis suggests that these plant compounds essentially allow us to "eavesdrop" on environmental conditions and prepare our bodies accordingly, even without experiencing the stress directly.

This concept reinforces the importance of consuming a variety of plant foods, particularly those grown under natural conditions where they've needed to produce these protective compounds. And organically grown produce may have higher levels of these compounds, as they've had to defend themselves without the help of pesticides.

00:44:11

21. ACTIONABLE FASTING TIPS

Okay, so we've covered a fair bit of ground today and what I’d like to do now is to summarise all of this into some practical guidance about when and what to eat to give us the best chance of a long, healthy life:

Here are my 9 key takeaways:

1. When you eat matters: Time-restricted eating, with at least 12-16 hours of daily fasting, can trigger cellular pathways associated with disease resistance and a long life.

2. Plant-forward diets promote longevity: The most consistent dietary pattern associated with exceptional longevity is one rich in plant foods, particularly vegetables, legumes, whole grains, and nuts.

3. Moderate animal protein intake: Excessive animal protein consumption, particularly from animal sources rich in branched-chain amino acids, may accelerate aging through mTOR activation. Focus on plant proteins with occasional high-quality animal proteins.

4. Limit sugar and refined carbohydrates: These foods promote inflammation and oxidative stress, both of which accelerate aging.

5. Xenohormetic compounds in plants may extend your life: Plant stress compounds like polyphenols can trigger beneficial stress responses in our cells.

6. Follow a Blue Zone diet: Diets such as the traditional Okinawan diet—low in calories, rich in sweet potatoes and other plant foods, and practiced with "hara hachi bu"—offer a real-world model of dietary patterns associated with an exceptionally long life.

7. Personalization matters: While the fundamental principles of longevity nutrition appear consistent, the optimal approach may vary based on genetics, lifestyle, health status, and personal preferences. Monitor, measure and adjust accordingly.

8. Sustainability is key: The best dietary pattern is one you can maintain long-term, so find an approach that works with your lifestyle and preferences.

9. Food quality matters: Focus on whole, minimally processed foods regardless of your specific dietary pattern.

I’ll sign off with this thought. Little joy can be found in a long life if we don’t have our health. And the dietary patterns we've looked at in this episode are associated not just with a longer lifespan but with extended healthspan—the period of life spent in good health.

Now, of course, diet is a huge area and I’ve just scratched the surface here and provided some general guidance from my own research. But in future episodes as I extend my knowledge, I’d like to dive deeper into more specific areas of diet and nutrition.

Anyway, I hope you've found my insights valuable as you consider how to optimize your own eating patterns for long-term health and enhanced longevity and that they provide a starting point for doing your own research and deepening your understanding of what and when you should eat.

Thank you for listening, and remember—every meal is an opportunity to invest in your future health. Stay curious, stay healthy and I'll see you next time when I explore the third pillar of health and longevity: Movement and Exercise.

Quick medical disclaimer: It’s important to understand that anything discussed on this podcast are my own opinions based on my research. I’m not a nutritionist or a medical professional and nothing here is medical advice. You’ll find my research links in the show-notes if you want to do your own research—which I always recommend if you’re thinking of starting any biohacking routine.

By the way, I want to help as many people as possible to live longer, healthier lives. So if you feel this podcast has benefited you and you could spare 2 minutes to leave me a positive review, I’d really appreciate it, as it will help other health-conscious people like you find it. Thanks again and see you next time.

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