Simple, Practical, Science-Based Tips for a Long Healthy Life
Post written by Dr. Bob Murray
Just for a moment, let’s forget about recent news stories on the promise of anti-aging pills or the billions being spent by biotech firms in hopes of unlocking the secrets to healthy aging. For now, let’s focus on a simple way to extend our healthspan that has already been shown to add 1-5 years to a human life. That “anti-aging” technique is calorie restriction.
Aging cannot be avoided, but the rate at which we age varies tremendously from person to person. That rate is determined in part by our genetics and is highly influenced by body weight, physical fitness, overall nutrition, hydration status, chronic diseases, injury history, cellular inflammation, mental optimism, and many other factors, both known and unknown.
So how does calorie restriction work to extend life? It appears that restricting calories turns on many protective cellular mechanisms that prevent some of the troublesome cellular changes that typically occur as we age. That’s the simplest scientific explanation; as you might imagine, there is far more to it than that. Calorie restriction is simply severely reducing the number of calories consumed each day. This has been shown to increase life and health span in many animals, but it is a challenge for us humans. Calorie restriction carries potential risks for older adults that must be considered before it can be widely adopted as an intervention to slow the aging process and age-related diseases. Severely cutting calories increases the risk of inadequate intake of nutrients and while it may reduce fat mass, it may have unintended consequences negatively affect muscle and bone tissue that can decrease physical functional. (For a review article, click here.)
Another way to achieve calorie restriction is through the popular forms of intermittent fasting. There are variations of intermittent fasting that work for many people. For example, skipping or delaying breakfast prolongs the period of fasting that starts with our last meal or snack before bedtime. Another variation is to eat only during a prescribed window of time each day (time-restricted eating). Eating only between noon and 6 pm is an example of time-restricted eating. Alternate day fasting also works but is a more demanding approach because it is just as it sounds: eating only every other day, with an emphasis on good hydration on each day of fasting. Alternate-day fasting can also allow for some food to be consumed on the “fasting” days; eating just 25% of normal daily calorie intake can help stave off hunger pangs on those days. One popular version is the 5:2 fast; eating only 500 calories a day for 2 days each week and eating usual diet 5 days a week.
What Does It Mean For You?
- It does not matter when you begin. Although beginning calorie restriction at a younger age is thought to have a greater positive impact on aging, similar benefits occur regardless of the age at which calorie restriction begins.
- Take it slow. The benefits of calorie restriction take months, if not years, to accumulate. Research shows that reducing daily calorie intake by just 10% is enough to promote beneficial changes to body weight, metabolism, and a host of other positive responses. Keep in mind that increasing daily physical activity (sit less, move more!) is an easy way to contribute to daily calorie restriction.
- Increase protein intake. To ensure that even mild calorie restriction does not cause muscles to atrophy and increase the risk of sarcopenia, make certain that you consume enough protein each day. How much is enough? Divide your body weight in pounds by 2 and that value will be a good goal for the number of grams of protein you should consume each day. For example, if you weigh 140 pounds, shoot for a protein intake of at least 70 grams each day.
- Stay strong. We know that the strong live long and another important way to protect your muscle mass is to do some sort of strength training for 30 minutes at least twice a week. In fact, combining increased protein intake with strength training is the best way to protect—and even increase—muscle mass and strength.
- Ask for guidance. It is always wise to check with your physician or consult a registered dietitian/nutritionist before embarking on a major change to your lifestyle. Explain what you hope to accomplish and integrate their advice to ensure that you are restricting calories in the most healthful way possible.
- Don’t expect miraculous weight loss. A recent randomized control trial published in the New England Journal of Medicine showed that time-restricted eating was no more beneficial to body weight or body fat than daily calorie restriction in those with obesity.
- Up next? U is for Ultra-processed foods…should they be avoided at all costs? Follow our blog to find out. Click here to get our posts delivered to your email. And for more tips on how to eat well, move well, and be well, click here.
