Here are some recommendations for incorporating the concepts from this episode into your life, by Dr. David Sinclair:

Try intermittent fasting: Consider incorporating intermittent fasting into your diet by restricting your calorie intake for certain periods of time. This can help activate your longevity genes and improve your overall health.
Exercise regularly: Engage in regular physical activity, such as cardio or strength training exercises, to put your body under acute stress and activate your longevity genes.
Practice cold therapy: Incorporate cold showers or cryotherapy into your routine to stimulate your body’s natural response to stress and activate your longevity genes.
Get enough sleep: Make sure to get sufficient restful sleep each night to allow your body to repair and rejuvenate itself.
Reduce stress levels: Find ways to manage stress in your daily life, such as through meditation, yoga, or deep breathing exercises. Chronic stress can have negative effects on your health, so finding ways to reduce stress is important.
Eat a balanced diet: Focus on consuming a variety of whole, nutrient-dense foods to provide your body with the necessary fuel for optimal functioning. Avoid processed and sugary foods that can have negative impacts on your health.
Stay hydrated: Drink plenty of water throughout the day to stay properly hydrated and support your body’s functions.
Limit alcohol consumption: While moderate alcohol consumption may have some benefits, excessive drinking can have negative effects on your health. Limit your alcohol intake to moderate levels (up to one drink per day for women and up to two drinks per day for men).
Don’t smoke: Smoking has numerous negative effects on your health, including increasing your risk of cancer and reducing your lifespan. Quit smoking if you haven’t already.
Stay engaged and mentally active: Keep your mind active and engaged through activities such as reading, puzzles, or learning new skills. This can help keep your brain healthy and reduce the risk of cognitive decline.

Here are some substances that David Sinclair recommends for promoting health and longevity:

Resveratrol: A polyphenol found in red wine, grapes, and certain berries, resveratrol has been shown to activate SIRT1 and promote cellular longevity.
Metformin: A drug commonly used to treat type 2 diabetes, metformin has been shown to activate AMPK and promote cellular longevity.
NAD+ boosters: NAD+ (Nicotinamide adenine dinucleotide) is a molecule that plays a critical role in energy metabolism and mitochondrial function. As we age, our levels of NAD+ decline, which can lead to decreased mitochondrial function and increased aging. Supplements that boost NAD+ levels, such as nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), have been shown to improve mitochondrial function and potentially promote longevity.
Acetyl-L-carnitine (ALCAR): ALCAR is an amino acid that plays a role in energy metabolism and has been shown to promote mitochondrial function and protect against oxidative stress.
L-carnitine: L-carnitine is an amino acid that plays a role in energy metabolism and has been shown to promote mitochondrial function and protect against oxidative stress.
Coenzyme Q10 (CoQ10): CoQ10 is an antioxidant that plays a critical role in energy metabolism and has been shown to protect against oxidative stress and promote mitochondrial function.
Pterostilbene: A stilbenoid found in blueberries, pterostilbene has been shown to activate SIRT1 and promote cellular longevity.
Quercetin: A flavonoid found in various fruits and vegetables, quercetin has been shown to activate SIRT1 and promote cellular longevity.
Fisetin: A flavonoid found in various fruits and vegetables, fisetin has been shown to activate SIRT1 and promote cellular longevity.
Spermidine: A compound found in various foods, spermidine has been shown to activate autophagy and promote cellular longevity.