스크립트
00:00:00Lifestyle stuff. Last time that we were talking, it was all about calorie restriction and primarily
00:00:06fasting as a route toward calorie restriction. How should people eat if they want to live as
00:00:12long as possible now with your 2026 data? Well, actually, what I've been saying,
00:00:17actually, on my podcast for now, what, four years, it hasn't changed. And my book, Lifespan,
00:00:23which came out, we were talking about when we first met in 2019, nothing in that book I've had
00:00:29to revise. So there's no retractions from the book in 2019? No. And my lab's never retracted
00:00:35anything. And at this point, never been proven wrong, which is a blessing. And I knock on touch
00:00:39on wood. But that's good news, which means that the things that I've said before, people can go back
00:00:45and learn still. If this is the first time you're seeing me, let's start. So the main things about
00:00:52fasting are, we know from animals and some human data, but mostly from animals that if you
00:00:58restrict how often you eat, and to some extent, how much you eat, you get longevity benefits.
00:01:05And we can talk about protein ratio to carbs to fats. That's also a whole big debate, as you know.
00:01:12But generally, I like to eat one meal a day, maybe two if I'm being social, but not three. I think
00:01:19three meals a day plus snacks is marketing. Breakfast being the most important meal of the day was
00:01:25General Mills, I believe. One of those companies, Kellogg's perhaps. But this is, you know, it's all
00:01:31marketing. Humans are not built to eat that consistently. I don't think cavemen were sitting
00:01:36around eating their big breakfast saying, what are we going to eat for lunch? I think, you know, maybe if
00:01:41they just killed a mammoth. But generally, they were pretty hungry a lot of the time. And our bodies
00:01:46have adapted to that. We're not meant to always be satisfied. And so I try to be hungry. And if I gain a
00:01:52little bit of weight, sometimes I travel and I eat well. And Serena and I, we do sometimes love to
00:01:58eat. I'll come home from travel and just, I won't eat for three days. Sometimes two weeks, I can go
00:02:04without food. It's not a big deal for me. Two weeks without food. Yeah. Okay. I might munch on a piece
00:02:11of celery or something, but that's not really nutrition. I will drink a lot. I'll drink a lot of
00:02:16low calorie, zero calorie drinks, a lot of tea, that kind of stuff. But I can go without food for
00:02:22two weeks. It feels great. After the first three days, I'm over the hunger feeling. I can see on my
00:02:28monitor, which I've got one on here. CGM. The CGM. Yep. I can see the great impact it's had having on
00:02:35my body. I can monitor it on my rings. I do blood tests, which is important. You don't want to just
00:02:40guess what's working, what isn't. But yeah, I know two weeks sounds like a lot, but it is a lot.
00:02:46It doesn't sound like a lot. It is a lot. It is a lot. And I'm a regular guy. I'm not like some
00:02:52people that spend millions of dollars on their body and measure everything. I'm kind of lazy. I don't
00:02:58like being hungry. I like food. I like to snack. I like to stay up late. I'm a typical hedonist,
00:03:04if you let me go. And actually, up until a year ago, I actually hadn't fasted more than 24 hours.
00:03:11I just couldn't do it. It's like, this is painful. And I'm stressed. So if I'm stressed, I'm going to
00:03:16eat. But what I've learned over this past year is I can go beyond 24 hours. And once I'm over three
00:03:21days, something kicks in. Actually, we know molecularly there's something called chaperone
00:03:26mediated autophagy or CMA, which is the deep cleanse of these misfolded and modified proteins that you want
00:03:32to get rid of for aging or slowing aging. And after those three days, I start to feel amazing. My mind
00:03:39clears. I don't feel bloated at all. I don't even have to go to the toilet that often, except for all
00:03:45the tea. But you know what I mean? And yeah, I feel energized. And I'm measuring myself. So I'm making
00:03:52sure I'm not overdoing it. This is not for everybody. If you're skinny and you've got barely any fat or
00:03:57your elderly, it's not for you. But for me, I gain weight and muscle pretty easily. I can fluctuate. And so I watch
00:04:03my weight come down. I've got a scale that measures my weight. It's, I don't know if I can measure, say the
00:04:10name or if it's forbidden. But I do like the Withings scale because it's smart scale links to the phone.
00:04:16Yeah, it will get your composition as well if you hold the handle.
00:04:19Yeah. And I've had one since 2013. So I've got all this data on my body weight and composition,
00:04:24which is awesome. And I'm trying to maintain that at the optimal level over these last 13 years.
00:04:29This two weeks thing is blowing my mind. What are you running on after 10 days? Why is malnutrition?
00:04:35Are you supplementing with vitamins and stuff so that you don't get scurvy? Like why are you not
00:04:39dropping dead? I am. I'm glad you said that,
00:04:42Chris, because it's important to say I'm a scientist about this. I'm not just willy-nilly giving up
00:04:46everything. To use celery and green tea, surviving for two weeks, just bro-sizing it.
00:04:50Well, no, I'm not doing that. The reason I'm using my hands is I travel and at home I have a
00:04:56little carry pack with vitamins, supplements, and medicines that I've been using and know very well
00:05:03what I need. Every morning it's a symphony of supplements and medicines, actually. I know what
00:05:08my body needs. I know what works. So I do that. So there's not, not anybody can do that. So it's
00:05:13really important if you do fast for long periods, make sure you, enough hydration, very important.
00:05:18We know that. But also I'm making sure that I'm not deficient in any minerals or vitamins. And so
00:05:23I'm taking in things like vitamin B, vitamin C as well, and some nutrients that I know I can become
00:05:31deficient in. What do you think's happening inside of your body after, from day four until day 14?
00:05:38What's going on? Well, we know actually, not from measuring me, but we know from many years of
00:05:46study what happens to the human body. The first 24 hours you're going to use up a lot of the sugar and
00:05:54then the glycogen in your liver. What I like to think is my liver knows how to steady my glucose,
00:06:00give me the right amount of glucose far more than my mouth does. My liver is smarter than my eyes and
00:06:05my mouth. And anyone that's fasted knows that your blood sugar if you're eating is like this and you
00:06:10go, oh, energy, oh, brain fog, energy, brain fog. Oh, I'm sleepy in the afternoon. That's our normal
00:06:16life. If you're fasting, your liver just puts out just the right amount of ketones for your brain,
00:06:22or you can drink some ketone drinks or it's making glucose or both. Your brain loves ketones. And if
00:06:31you do it too long, you will start to lose muscle. So I'm working out more than I do normally to make
00:06:38sure I don't lose any weight. And so that scale will tell me if I'm losing lean mass, which I don't want
00:06:43to do. And I make sure that I don't lose it. Is there not a concern to do with your gut?
00:06:49Is there not, is that, does there not need to be transit through the digestive tract? I don't
00:06:54know what happens if nothing passes through your stomach for two weeks. Yeah. Well, I can tell you
00:06:58your stool changes. I imagine it does. It turns fucking invisible. Yeah. Right. There's phantom
00:07:04poo as it's called. A bunch of gas coming out. So yeah, that's what I meant. I'm not in the bathroom
00:07:09as often. It's actually much more productive unless you're productive on the bathroom. I do find that
00:07:15the biggest obstacle to my productivity is the bathroom, actually. I've learned from over a thousand
00:07:20podcast episodes, the easier that you make your health routine, the more consistent you'll be. It's
00:07:24like golf, right? You want to keep it simple and not mix a bunch of pills. You want the eye of the
00:07:29tiger, not the DUI of the tiger. That's why I'm such a huge fan of AG1. One scoop contains 75 vitamins,
00:07:35minerals, probiotics, and whole food sourced ingredients in a single daily drink. And that's
00:07:39why I've been taking it every single morning for nearly five years now. And they've taken it a step
00:07:43further with AG1 NextGen backed by four clinical trials. And those trials that were shown to fill common
00:07:47nutrient gaps, improve key nutrient levels in just three months, and increase healthy gut bacteria by 10
00:07:51times, even in people who already eat well. Plus, if you're still unsure, they've got a 90-day money
00:07:56back guarantee. So you can buy it and try it every single day for three months. And if you don't like
00:08:01it, they will give you all of your money back. Right now, you can get 20% off a welcome kit and that 90-day
00:08:05money back guarantee by going to the link in the description below or heading to drinkag1.com
00:08:09slash modern wisdom. That's drinkag1.com slash modern wisdom. Thank you very much for tuning in.
00:08:16If you enjoyed that clip, you will love the full-length episode in all of its glory.
00:08:20Right here.
00:08:22Come on.
00:08:24Press it.