How to live longer

Good podcast by Dr. David Sinclair, Harvard Medical School professor, focusing on longevity

TLDR (at 1:02:50):

  • intermittent fast. Adopt one meal a day (OMAD) or longer fasts. Cut out snacks
  • Eat the veggies
  • Cut out the sugar consumption
  • Cut out/reduce meat consumption
  • Focus on plant proteins first in the meal, and reduce/delay the carbs
  • Take Metformin for off-label anti-aging benefits. Supplement with NMN, Resversetrol

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Comments (60)

Funniest
Jan 15, 2022 - 7:55pm
PrivateTechquity πŸš€GMEπŸš€, what's your opinion? Comment below:

Everyone knows all you need is a goodΒ adrenochrome supplier. Everyone who's anyone on Wall Street's doing it.Β 

Array

  • 6
  • 1
Jan 15, 2022 - 8:55pm
Isaiah_53_5 πŸ’ŽπŸ™ŒπŸ’ŽπŸ™ŒπŸ’Ž, what's your opinion? Comment below:

Drink water all the timeΒ 

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

  • 2
Jan 15, 2022 - 9:10pm
financeabc, what's your opinion? Comment below:

Stay away from toxic substances like cigarettes, drugs and strong alcohol.Β 

  • 1
Most Helpful
Jan 15, 2022 - 9:16pm
kellycriterion, what's your opinion? Comment below:

"Strong alcohol" seems like a way of weaseling out of the conclusion that alcohol consumption reduces life expectancy. I know that some people point to studies that argue that low or moderate alcohol consumption increases longevity, but those results were entirely because they did not control for pre-abstinence behaviors among individuals who currently abstain from alcohol. Many people who are not drinking alcohol currently are doing so because they had an awful alcoholism problem previously which already hurt their life expectancy. Once you control for the people who are truly abstaining from alcohol and risk behaviors, it's clear that they live longer than people who consume alcohol.

  • 6
Jan 15, 2022 - 9:23pm
financeabc, what's your opinion? Comment below:

There are some studies that show how wine may increase life expectancy.

  • 1
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Jan 18, 2022 - 1:42pm
PeRmAnEnTiNtErN, what's your opinion? Comment below:

Is it possible that it is not the alcohol at all,Β  but rather the fact that enjoying a little bit of a buzz every now and then makes you a happy person.Β Β 

Jan 17, 2022 - 2:51pm
SafariJoe, what's your opinion? Comment below:

financeabc

Stay away from toxic substances like cigarettes, drugs and strong alcohol.Β 

Another madness about people, they pay for a early death by consumption of these things.

SafariJoe, wins again!
Jan 18, 2022 - 5:22pm
rezjopls, what's your opinion? Comment below:

everything in moderation man

Array

Jan 20, 2022 - 11:38am
thebrofessor, what's your opinion? Comment below:

be more specific, "drugs" is too broad
albert hoffman, inventor of LSD, lived to 102
willie nelson is kicking it at 88
gordon wasson, first american to take psilocybin (that wrote about it), died at 88 (was born in 19th century)

drugs with high toxicity and/or high dependence like heroin, meth, cocaine, alcohol, and so on definitely reduce life expectancy on balance but to just say "avoid drugs" is not a nuanced discussion when talking about something like ending your life. some drugs are remarkably safe physiologically and while some of them can freak you out (which may increase blood pressure during the experience or something), it doesn't mean that they're deadly

Jan 15, 2022 - 9:25pm
Malta, what's your opinion? Comment below:

If you're into this topic I highly recommend listening to Peter Attia, Andrew Huberman, and Tim Ferris

β€œThe three most harmful addictions are heroin, carbohydrates, and a monthly salary.” - Nassim Taleb
  • 5
Jan 17, 2022 - 5:27am
RecklesslyNervous, what's your opinion? Comment below:

Man I'm glad to see such a post on this forum. I thought everyone in IB was just made of steel.

I'm 22 and already got high visceral fat level… Grinding in IB really makes me stressful and crave for junk foods all the time. Also I can't sleep in the night (but have to get up early - as a result I'm constantly sleep deprived).

Daily exercises (weight training atm) do help me feel a bit better. But still not enough, I suppose.

Jan 17, 2022 - 2:56pm
Isaiah_53_5 πŸ’ŽπŸ™ŒπŸ’ŽπŸ™ŒπŸ’Ž, what's your opinion? Comment below:

-

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

  • 2
Jan 18, 2022 - 2:01pm
Isaiah_53_5 πŸ’ŽπŸ™ŒπŸ’ŽπŸ™ŒπŸ’Ž, what's your opinion? Comment below:

You're so jealous of Dan Bilzerian

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

Jan 17, 2022 - 2:32pm
MonkeyNoise, what's your opinion? Comment below:

One meal a day full of veggies and plant based protein

Pass.

Would you rather live 100 years as a fawn or 80 years as a lion? Give me the meat, the healthy snacks, the gains, and the weights.Β Β 

Feb 8, 2022 - 7:46am
i.can.make.it, what's your opinion? Comment below:

Funny thing is genetics plays a HUGE role in how long you'll live. All these people saying no alcohol, no meat etc will likely be on their death bed crying "oh fuck no, oh fuck no" as the realization they wasted wasted their life sets in.Β 

Also as long as you don't over do it by drinking a bottle of jack every night to sleep then snorting coke to wake up, you'll likely live to your mid 70s. A lot of rockstars did it and are still alive and the ones that died usually were killed by an overdose not a random heart attack or stroke. I know a lot of older people who drank moderately and are still kicking and others who abstained that are just as healthy. Also modern medicine is really closing the gap so all the advice people are giving out is likely outdated.Β 

Jan 17, 2022 - 2:33pm
dutchduke, what's your opinion? Comment below:

Bill Maher had a great clip about all of this. Basically everyone who has pushed some unique diet to longevity has died at the average life expectancy age or died even well before average life expectancy. Β It was a comical and eye opening segment. Β 

Jan 17, 2022 - 7:55pm
rothbard814, what's your opinion? Comment below:

Great topic - have been listening to Peter Attia since he started his podcast. Another thing I would add, know your family health history and genetic predispositions.

Personally, I'm trying to get out of the cycle of Friday night/ Saturday night going to the bar because it's easy. I'm looking to lower alcohol consumption and add more variety, hobbies, volunteering, etc. Generally just to lead a more fulfilling life, as I think that could help lifespan/ health span, too.Β 

Jan 17, 2022 - 8:38pm
JoeCamel, what's your opinion? Comment below:

https://www.youtube.com/watch?v=tQ4bcWFF520

Array

Jan 18, 2022 - 11:30am
neink, what's your opinion? Comment below:

Vegans once again trying to lie their way to have people adopt their standards.Β 

Chicken breast will never kill you. Vegoils, except olive oil, will kill you. Plant based fake meat, which have higher than average fats and lower than average protein, while costing 2 to 3 times what quality meat costs, in exchange of being highly chemical, will also kill you.Β 

No matter what kind of bs excuses you guys try to find, whether it's climate change or eternal life, I'm not dropping chicken, turkey, tuna, salmon and beef from my diet.Β 

Never discuss with idiots, first they drag you at their level, then they beat you with experience.

  • 2
Jan 20, 2022 - 10:05am
thebrofessor, what's your opinion? Comment below:

oldest american lived to 112 smoked a dozen cigars every day and loved whisky - https://www.cigaraficionado.com/article/america-s-oldest-man-age-112-smokes-a-dozen-cigars-a-day

oldest french woman smoked until she was 117 and ate chocolate near daily - https://www.theregister.com/2019/09/16/worlds_oldest_human_122_yr_old_french_smoker/

genetics play a huge part, and part of me thinks stress is a MUCH bigger part than anyone gives credence to. you always see these super old people living lifestyles of leisure, happiness, and good social bonds, not stressing about their macros

Jan 18, 2022 - 12:42pm
KClubs, what's your opinion? Comment below:

They don't have enough science to confirm how to improve quality of life and longevity, especially when you adjust for genetic factors. I believe everything he says is true, to an extent, but he lives like a mouse. Being obsessed with longevity and health is just a fear of death and what comes next (if anything).Β 

Jan 18, 2022 - 12:57pm
Thot Breaker, what's your opinion? Comment below:

Fwiw…gained some weight over the course of the pandemic and wanted to change things up. I've always pursued this subject and generally maintain adequate work life balance (after analyst years), workout regularly, and eat a fairly clean diet. I went ~95% vegan 4 mos ago (still incorporate some seafood occasionally for protein, but 100% plant based otherwise). I also intermittent fast, but had been doing that for several years already. Results:

  • lost 30 lbs
  • blood pressure down 35 points (always ran high even when I was in the best fitness shape of my life doing marathons/triathlons - I've never consistently hit suggested levels until now)
  • Significantly improved quality of sleep, energy, and mood levels which have all led to intangible improvements in relationship and professional dynamics. These are of course common with weight loss, but I feel better than ever.

Tbh I never thought I'd become a soy boy, but it's undoubtedly been a massive life hack - and I've tried them all.

Jan 18, 2022 - 1:56pm
PeRmAnEnTiNtErN, what's your opinion? Comment below:

Quick Question:Β  What kind of Seafood do you eat?Β  and Did you go from eating out a lot to cooking your own meals?Β 

Jan 18, 2022 - 2:08pm
Thot Breaker, what's your opinion? Comment below:

Shrimp and fish. Maybe 2x a month on average. I cook a good bit but also order in and eat out occasionally, too. I wouldn't say the ratio has changed much. IF helps a lot with this as you can cut down to 2 or maybe 3 smaller meals a day as opposed to full blown meal prepping.

I think you have to be somewhat flexible if you go down this route and want to maintain it without a massive time commitment to it. If you are going out to dinners etc it is difficult to find options that are 100% vegan which is another reason I leave seafood on the table for now. Someone above mentioned the perils of fake meats etc which is also true. There are a ton of vegan options/replacements these days but some are heavily processed. All of that being said, the adjustments have been easier than I anticipated.

Jan 20, 2022 - 9:38am
jarrettford308, what's your opinion? Comment below:

What about freezing your body? If it's only about age then it's the best option

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Jan 20, 2022 - 9:58am
thebrofessor, what's your opinion? Comment below:

sinclair is great, I like that he eats his own cooking, but I have a really hard time listening to a longevity expert that doesn't advocate exercise and barely exercises himself. first time he was on rogan he said he worked out once a week for 3 hours, one hour of stretching, one hour of cardio (bike, elliptical), and one hour of calisthenics

plus the data on fasting doesn't take into account the quality of the diet nor the mechanism by which you benefit from fasting. it's presumed to be autophagy (the destruction of old cells) but that can be brought not just by fasting, but by exercise, sauna, etc., so I wonder if fasting is the end all be all. not to say you should do what the 20y ago advice was (snacking all day), but it remains a question I have

and on the meat question. if meat was bad you wouldn't see sardinians, ashkenazi jews, etc., living long. the key is moderation, not elimination. we've eaten meat as long as we've been a species, stop this nonsense

Jan 23, 2022 - 8:01pm
jackdonaghy26, what's your opinion? Comment below:

Maybe its because I am still just an Analyst but I have to believe the IB lifestyle has long-term consequences on the back-end. Maybe not if you just do a 2yr stint but 5+ yrs of this (incl PE MF Aso type hours) certaintly would be taking a toll.

Obviously do not mean that there is not point in trying to eat healthy, drink lots of water, and exercise when you get the chance. But I always sad laugh when I see certain mid level bankers/investors into very niche health trends as if any of it will outweigh the lack of sleep, intense stress, and sitting for 18hrs a day.Β 

Array
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Jan 24, 2022 - 11:13am
Champagne Sipping, what's your opinion? Comment below:

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Feb 6, 2022 - 5:17am
FlyingDachshund, what's your opinion? Comment below:

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Feb 8, 2022 - 9:30am
crewbf, what's your opinion? Comment below:

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