3 Scientific Methods to Extend Your Life Through Calorie Restriction

2003_preprint_bio_08Calorie Restriction (CR) is considered by some to be the most scientifically validated way to extend life span. Reducing the number of ingested calories—while maintaining healthy intake of essential nutrientstriggers a cascade of anti-aging mechanisms in the body. This retardation of aging delays the onset of degenerative disease while improving biomarkers of youth, ranging from metabolic rate and insulin sensitivity to cardiac health and cognitive function. By the same token, the consequences of caloric over consumption are equally profound. Every excess calorie brings you one step closer to age-related illness and death. Eating more than your body needs (excessive energy intake) can load the blood with triglycerides, glucose, homocysteine, and pro-inflammatory chemicals. The results are accelerated aging processes, prompting deterioration across multiple biomarkers of health.

Over the past six posts we have discussed three fascinating ways to enjoy the benefits of CR, I thought it would be helpful to summarize our findings and share what I’m doing.

fasting-benefits-11)    Calorie Restriction: In the post 15 Incredible Benefits of a Life Extending Calorie Restricted Diet, we introduced a concept which has been around since 1935. And that is by reducing calories (1,725 for men and 1,500 for women) while consuming sufficient essential nutrients, we can live twenty or more years longer. This has been clinically observed in Okinawans and others around the world who follow the CR Way. The benefits range from reduced risk of heart disease, cancer, stroke, neurological diseases and Type-2 diabetes to a more youthful physiology. In the post, Twelve Scientific Studies That Confirm the Amazing Benefits of Calorie Restriction, scientific studies published by Harvard Medical School, the Journal of American Medical Association, the National Institutes of Health, the National Cancer Institute to name a few validate evidence that CR does provide amazing health and life extending benefits.

Fasting Times2)    Intermittent Fasting: Intermittent Fasting (IF), a form of CR, delivers the same health benefits of a strict CR lifestyle. In the post, Intermittent Fasting: A CR Lifestyle That Significantly Improves Health and Extends Lifespan, we shared five methods of IF. So, you have a number of options to add extra years to your life. Hugh Jackman, for example, uses LeanGains which is an exercise and 16-8 IF regimen to maintains an incredible physique. Dr. Michael Mosley, MD took us through the different forms of IF and introduced us to cutting edge scientists who demonstrated evidence of IF’s life extending benefits.

molecular-model-lifespan-extension3)    Nutrients That Mimic CR: At the core of CR lies favorable alterations in gene expression—one of the body’s adaptive responses to reduced calorie intake. By activating certain genes and disabling others, caloric restriction dramatically slows aging. Fortunate for us, there has been considerable research into nutrients which mimic the benefits of CR. In the posts, 5 Incredible Nutrients That Mimic the Health & Longevity Effects of Calorie Restriction (Part 1) and Part 2, we provided 52 studies published in the US National Library of Medicine (NIH) that support the research that five nutrients significantly play a role in: 1) Controlling Nuclear Factor-kappa B, 2) Suppressing Inflammatory Cytokines, 3) Preventing cancer and 4) Enhancing glucose control. For those of you who don’t want to live the Spartan life of a CR lifestyle and aren’t interested in IF, this may be your choice.

6a00e54fc8012e8833017c3185242f970b-500wi4)    Larry’s Plan: My choice is to combine all three plans. I lived on a strict 650 calories daily for one month without hunger pains or weakness. So, I know I can restrict calories. BTW, this diet is called CRON (Calorie Restricted Optimal Nutrition). It included loads of vegetables, 8 oz. of chicken or fish daily, oatmeal, eggs, and fruit. Since a CR diet for a male is around 1,725 calories depending on physiology and activity, I can eat like a king! Well, maybe a lean king. Check this CBS video, Taking Calorie Counting Up A Notch, to see what a CR diet looks like. Because I eat breakfast late, I’m going to implement the Intermittent Fasting 16-8 diet. (16 hours of fasting and eating all three meals within an eight hour period.) And lastly I will include the five nutrients mentioned in the last two posts. No use taking any chances. I’ve got my bases covered!

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5 Incredible Nutrients That Mimic the Longevity Effects of Calorie Restriction (Part 2)

longevity-geneGene expression can prolong your life. Or conversely, it can cause disease and a premature death. This is a continuation from our last post concerning the amazing benefits of 5 nutrientswhich have a positive effect on genes resulting in the prevention of disease as well as extension of life. This is the sixth post in a series of articles concerning the benefits and science behind Calorie Restriction (CR). There is a plethora of medical research supporting the positive genetic effects on CR, Intermittent Fasting and the nutrients which mimic the benefits of CR. Today, we will finish the two-part series with a focus on how five nutrients can prevent cancer and can enhance glucose control.

PubMed.govBefore getting started I wanted to mention this. In reading other blogs and articles, I have sometimes found myself asking questions like, “Where does the author get this information?” Or, “Is this information credible?” That is the reason I use www.PubMed.gov quite a bit in referencing scientific or medical studies that validate the findings I present. If you are not familiar with www.PubMed.gov, it provides access to the latest medical and scientific research stored in the US National Library of Medicine, National Institutes of Health (NIH). This provides assurance that the findings in my blog are credible and that you can use this information with confidence. Another bit of helpful information. When you click on a PubMed link, to the right of the medical/scientific abstract, you will commonly find access to the full study and related citations on the same subject within PubMed.

chart23. Cancer Prevention Calorie restriction (CR) upregulates genes that suppress cancer and downregulates genes that permits cancers to form or spread. CR prevents cancer cell reproduction and proliferation, while inhibiting the blood vessel growth cancer cells require to develop and metastasize. (2001 PubMed.gov)

Resveratrol and Pterostilbene mirror these effects. They combat cancer at every stage of development, inducing apoptosis (programmed cell death) in a variety of human cancer types, while preserving healthy cells. (2009 PubMed.gov) Resveratrol also suppresses cancer proliferation by modulating expression of proteins involved in the reproductive cycle of abnormal cells. (2008 PubMed.gov)

Quercetin activates “executioner” proteins while inhibiting survival proteins in human cancer cells, blocking their reproduction.(2007 PubMed.gov/Melanoma), (2010 PubMed.gov/Oral Cancer) and (2009 PubMed.gov/HepG2 Cells) Quercetin and resveratrol have also been shown to block the expression of vascular endothelial growth factor (VEGF), an effect that may help starve tumors of their blood supply.(2008 PubMed.gov)

bbc-news-grape-seed-extract-articleGrape Seed Extract induces expression of a protein that arrests cancer cells early in their reproductive cycle, preventing further development and destroying them. (2006 PubMed.gov) Similar to Quercetin, grape seed extract fights angiogenesis by suppressing the VEGF signaling pathway. (2008 PubMed.gov)

The-Benefits-of-Drinking-Black-TeaBlack Tea Extract reduces expression of genes that cancer cells use to proliferate, survive, infiltrate healthy tissue, supply themselves with blood, and metastasize to other organs. (2007 PubMed.gov) It has also been shown to upregulate expression of proteins that arrest the cell reproductive cycle and induce cellular death specifically in cancers. (2007 PubMed.gov)

4. Enhanced Glucose Control Caloric restriction enhances glucose control. (2009 PubMed.gov) Caloric restriction triggers gene regulators called peroxisome proliferator-activated receptors (PPARs), a class of proteins responsible for healthy fat and carbohydrate metabolism. They also play key roles in optimizing mitochondrial health (2008 PubMed.gov) and thwarting the onset of metabolic syndrome and diabetes. (2007 PubMed.gov)

How-resveratrol-may-slow-agingResveratrol (2009 PubMed.gov) and Pterostilbene (2008 PubMed.gov) upregulate the production and activity of PPAR, launching a set of cellular processes that support a youthful metabolic profile. The PPAR activator resveratrol has been shown to: • Prevent fat cells from absorbing sugar and converting it to fat (2008 PubMed.gov) • Reduce inflammation and insulin resistance in fat cells (2009 PubMed.gov) • Boost mitochondrial function (2008 PubMed.gov)

fmthlfGrape Seed Extract modulates a different set of PPARs that regulate fat storage. Grape seed extract induces fat metabolism while inhibiting the development of new fat cells. (2005 PubMed.gov) It also protects endothelial cells by preventing the inflammatory response to proteins damaged by glucose (the age-accelerating process known as glycation). (2007 PubMed.gov)

Resveratrol further exerts a favorable influence on blood sugar metabolism at the cellular level, reducing glucose production in liver cells in a way that mimics prolonged calorie restriction. (2008 PubMed.gov) In diabetic animals, resveratrol has been shown to help restore blood sugar to normal by modulating the activity of several enzymes involved in sugar metabolism. (2009 PubMed.gov)

imagesPterostilbene and Grape Seed Extract generate similar beneficial changes that help promote healthy blood sugar levels. (2006 PubMed.gov) Grape seed extract activates genes that trigger glucose uptake. This assists cells in the absorption and removal of glucose from circulation. (2006 PubMed.gov)

Quercetin has been shown to stimulate the proliferation of pancreatic cells that help modulate blood glucose levels in both diabetic and non-diabetic animal models. (2003 PubMed.gov) It also markedly reduces expression of the enzyme that produces sorbitol, a sugar alcohol known to cause cataracts and blindness. (2007 PubMed.gov)

Black Tea Extract Polyphenols inhibit lipase, (2008 PubMed.gov) an enzyme that breaks down fat in the stomach and small intestines. This helps block absorption of fat into the bloodstream. (2009 PubMed.gov) In animal models, the theaflavins in black tea extract prevent after-meal elevations in blood glucose and may protect against the metabolic syndrome. (2006 PubMed.gov) This effect may help increase signaling for a powerful longevity factor called FOXO1a. (2008 PubMed.gov)

fasting-benefits-1Caloric restriction (CR) is the most scientifically validated method shown to reliably extend life span in multiple species, from microorganisms to mammals. The discovery of calorie restriction-mimicking nutrients makes it possible for aging humans to emulate some of CR’s beneficial mechanisms of action, especially as an adjunct to modestly reducing one’s overall calorie intake. (2005 PubMed.gov) The unique ability of these nutrients to modulate gene expression exerts system-wide effects that, in addition to influencing many of the same pathways activated by calorie restriction, can also significantly reduce degenerative disease risk. A ton of thanks to Dr. Julius Goepp, MD for the information contained in this post and to Life Extension Foundation.

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5 Incredible Nutrients That Mimic the Health & Longevity Effects of Calorie Restriction

woman-drinking-wine-sheknowsdotcom After reading the last four posts, I hope that you are getting pretty excited about how Calorie Restriction (CR) and Intermittent Fasting (IF) can improve your health and extend the quality of your years. I know I am! In the few minutes we have with you today, we want to share in this two-part post one more way to help you prevent the diseases of aging through amazing medical research discoveries that reveal five nutrients that mimic the same benefits of CR. In this post you will learn about these natural compounds that favorably modulate gene expression and how they support a more youthful health profile through multiple pathways without significant dietary modification.

CD-graphicWe are going deeper than ever before in explaining how disease originates and how documented strategies prevent these diseases. Without these preventative strategies, diseases such as cancer, CHD, stroke, neurological diseases, etc. will most certainly destroy our health and put an end to us on earth. Some of you are particularly interested in these details. For the rest of you, please hold onto your hats as this is about to get deep. However, if you will persist, the information contained in this post will assist you in building a foundation of understanding how diseases attack your body and how to prevent them. Remember, no one cares more about your health than you!

longevity-geneWe’ve already learned that CR has a proven beneficial effect of preventing and/or limiting many of the diseases of aging. In this two-part discussion, we are going to share how five nutrients mimic the benefits of CR and prevent many diseases by:
1) Limiting the expression of Nuclear Factor-kappa B (NF-kB),
2) Inhibiting the expression of genes that produce inflammatory cytokines
3) Upregulating genes that suppress cancer and downregulating genes that permits cancers to form or spread
4) Upregulating genes that enhance glucose control

1. Controlling Nuclear Factor-kappa B

Calorie restriction sharply limits expression of Nuclear Factor-kappa B (NF-kB). In the cells, NF-kB is a critical gene regulator that governs response to pro-inflammatory cytokines, free radicals, cholesterol levels, immune function, and cancer prevention. The nutrients that mimic calorie restriction also act to stabilize NF-kB regulation and help combat the age-related conditions associated with unfavorable NF-kB activity. (2008 PubMed.gov)

How-resveratrol-may-slow-agingResveratrol (found in red wine, red grapes, dark chocolate and peanut butter) activates sirtuins, a powerful family of “information regulator” proteins that inhibit NF-kB, reducing inflammation throughout the body, such as that caused by second-hand cigarette smoke. Resveratrol also prevents inflammatory mast cells from releasing the histamines that trigger asthma and allergic reactions. (2005 PubMed.gov) Resveratrol radically decreases production of the adhesion molecules that attract inflammatory cells to vascular walls, one of the principal mechanisms of atherosclerosis. (2009 PubMed.gov) Adhesion molecules also permit cancer cells to invade tissue and metastasize. Resveratrol’s influence over NF-kB has also enhanced beneficial UV-induced programmed cell death (apoptosis) in skin cancer cells. (2009 PubMed.gov)
ss2009_report_resveratrol_04Pterostilbene, found in blueberries, is a polyphenol closely related to resveratrol. It limits NF-kB activity through multiple complementary mechanisms. (2008 PubMed.gov) In vitro, pterostilbene suppresses invasive tumor activity and enhances therapeutic destruction of cancer cells. (2009 PubMed.gov)
Quercetin’s ability to protect against chronic inflammatory conditions such as asthma, inflammatory bowel disease, and arthritis is due in part to its capacity for NF-kB inhibition. (2007 PubMed.gov)
fmthlfGrape Seed Extract also disrupts cellular inflammation signaling by blocking NF-kB. (2007 PubMed.gov) Its effect on pro-inflammatory cytokine production in fat cells may even help combat obesity and type 2 diabetes. (2009 PubMed.gov)
Black Tea Extract’s influence on NF-kB activity has been shown to specifically protect cells from damage associated with inflammation (2006 PubMed.gov), cancer (2010 PubMed.gov), Parkinson’s disease (2002 PubMed.gov), and stroke (2007 PubMed.gov).

2. Suppressing Inflammatory Cytokines

Caloric restriction inhibits expression of genes that produce inflammatory cytokines—such as interleukins and tumor necrosis factor (TNF), as well as cyclooxygenase-2 (COX-2)—that are powerfully implicated in the onset of cancer, atherosclerosis, and chronic inflammation. (2009 PubMed.gov)

amazon_cover_aergene3Resveratrol and Pterostilbene block the release of a host of inflammatory cytokines and enzymes found throughout the body—particularly tissues and organs stressed by environmental factors, infection, or trauma. (2003 PubMed.gov)
Pterostilbene powerfully suppresses the expression of inflammatory COX-2 (2008 PubMed.gov), helping lower the risk of cancer as well as a host of inflammatory diseases. (2009 PubMed.gov)
Quercetin inhibits the COX-2 enzyme involved in early-stage colon cancer, and suppresses numerous cytokines involved in allergies and autoimmune disorders. (2007 PubMed.gov)
bbc-news-grape-seed-extract-articleGrape Seed Extract specifically prevents fatty tissue from releasing inflammatory cytokines and adipokines that would otherwise provoke insulin resistance and atherosclerosis associated with metabolic syndrome. (2009 PubMed.gov) By downregulating reactive cytokines, grape seed extract has been shown in animals to protect organs from ischemia-reperfusion damage (injury caused by the return of blood flow after a period of restriction). (2008 PubMed.gov)
Black Tea Extract reduces levels of STAT-1, a protein which “tells” the cell nucleus to activate genes that produce inflammatory cytokines. (2006 PubMed.gov)

My mother-in-law took many of these nutrients and others. Verna Rose was active into her 90’s driving hundreds of miles by herself, sewing and performing in her church orchestra. She was sharp as a tack and physically fit except for a hip fracture. If not misdiagnosed, I believe she would have lived past 100. Next time, we will discuss cancer prevention and glucose control.

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Intermittent Fasting: A CR Lifestyle That Significantly Improves Health and Extends Lifespan

HughJackman_Before_AfterHow would you like to have the physique of Hugh Jackman? Well, if you are a guy that wouldn’t be bad! And gals, you too can develop a lean, curvaceous figure through a diet and exercise routine called LeanGains. LeanGains includes a form of Calorie Restriction (CR). If you’ve read the last three posts, you’ve already begun to realize the 15 Incredible Benefits of a Life Extending Calorie Restricted Diet and viewed the validation of CR in the Twelve Scientific Studies That Confirm the Amazing Benefits of Calorie Restriction. However, CR requires denial and will power; something that is in short supply these days. So, you will probably be glad to know that you can achieve many of the same results in other ways. In today’s post we will discuss one of those, Intermittent Fasting (IF).

michael-mimiDr. Michael Mosley, MD is a fascinating story teller and guides us through the video, “Eat, Fast and Live Longer”. This is a must view in terms of a wake-up call as to where your health may be heading and learning a variety of ways of living healthier, longer through CR and IF. In this video, Dr. Mosley introduces us to scientists who are on the cutting edge of life extension through CR and interesting people who restrict calories like a 101 year old marathon runner. And we get to see more of Joe Cordell’s diet and a scientist’s evaluation of his risk for disease or better yet lack of risk. What Dr. Mosley learned about his own physiology in terms of risk for cancer, cardiovascular disease, stroke and Type-2 diabetes was personally alarming. After viewing this video you may find that your diet is undermining your health and feel just as alarmed. The good thing is that you will learn what to do to avoid an early death and ill health. (Thanks to my friend Karen for sharing this video.)

I am always into validating “health claims” with the reality of science. So, here are a few studies that confirm the value of IF:
1) 2011 British Journal of Nutrition Study shows that Alternate Day Fasting was beneficial in reducing risk of Chronic Heart Disease (CHD).
nihms-83496-f00012) The Gerontology Research Center (NIA) reported in 2002 that IF resulted in beneficial effects on glucose regulation and neuronal resistance thereby extending lifespan.
3) 2006 NIH Study showed that IF was beneficial in preventing or slowing down Alzheimer’s and Parkinson’s.
4) 2013 Study on Fasting or CR for Healthy Aging (NIH) showed that IF can improve increased circulation, cardiovascular protection and modulation of inflammation, anti-bacterial effects and anti-carcinogenic effects. Positive effects on eyes, hearing, nerves and muscles.
5) 2014 Cell Metabolism reported that that lowering protein one can reduce risk of cancer and extend lifespan.
6) 2013 MD Anderson Cancer Center and University of Texas Study discussed possible mechanisms underlying the anticancer effects of CR, with emphasis on CR-associated changes in growth factor signaling, inflammation, and angiogenesis.
7) 2009 Nature Article reports on Kyoto University Study that show that IF can extend lifespan with little or no calorie decrease.

ProteinIf you listened to Dr. Mosley in the video above or read the 2014 Cell Metabolism report, you know that people with exceptionally low levels of IGF-1 have less risk for cancer, CHD and diabetes and live longer. Low IGF-1 causes cell production to slow down and cellular energy is transferred to cell and DNA repair. Conversely, higher levels of IGF-1 results in hyper cellular division and there is less energy remaining to repair cells and DNA damage. CR and IF diets lower IGF-1. Also, lowering the amount of protein intake lowers IGF-1 considerably. In terms of IF, your body begins reducing glucose and IGF-1 levels within 24 hours of fasting. Surprisingly, you should see positive results within 3 days and 4 nights of fasting. Moreover, IF causes new neurons to be produced slowing down or preventing neurological diseases such as Alzheimer’s and Parkinson’s.

iFasters-Fat-Loss-GraphDr. Mosley, as a result of his 4 day fast, saw his IGF-1 number reduced by 50% and his glucose number drop by 33%. There is no other method to experience such a reduction in metabolic numbers. However, unless one switches to a lower protein, more plant based diet and fasts for four hours every month the reduction in these health biomarkers will not last. What most people resort to are drugs to fight the ravages of the diseases of aging. And that approach is not always healthy! The good news is that there are other forms of IF which deliver the same results of a 4-day fast. Here are a few methods:
Fasting TimesAlternate Day Fasting: Eat anything you want one day and the next day fast or eat 600 calories for men and 500 calories for women.
5:2 Diet: Eat whatever for five days and reduce calories to 600 for men and 500 for women for two days in a row.
16-8 Diet: Eat all three meals within an 8 hour period. Eat whatever you want.
Eat Stop Eat: Pick a day or two during the week to fast.
LeanGains: is a combination of IF and exercise program. Click on LeanGains Guide for details.

MercolaDr. Joseph Mercola, Alternative Physician and author of the most viewed health and wellness site in the world, discusses the many advantages of IF and several IF methods. He recommends caution when fasting and includes a section on whether fasting is right for you. And, of course, he recommends consulting your physician. Here are two of his articles on IF: Burn Away Fat Cells With Intermittent Fasting and What the Science Says About Intermittent Fasting

Next time we will share valuable information on how supplementation can mimic the life lengthening benefits of CR and IF.

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6 Essential Guidelines in Implementing a Calorie Restricted Diet

fasting-benefits-1Hopefully, by now you’ve seen the incredible health and longevity benefits of Calorie Restriction (CR) and the scientific evidence that proves CR will extend your life. But if you’re like most people, you may be a little hesitant to get started. Well, don’t worry. You don’t have to starve yourself into a “human stick”! CR and its benefits can be achieved at different degrees of restriction. Today we’re going to share basic CR principles in implementing a CR diet and CR recipes. And stay tuned as in upcoming posts, we’ll share how to mimic the same benefits through supplementation and intermittent CR. So, if a hardcore CR diet is not your cup of tea, there are more options to come that will help you reach your longevity goals.

Here are 6 essential guidelines for implementing a CR diet that you will want to include in your plan:

SW1. Get tools:
a. CRON-O-Meter tracks nutrients
b. Dr. Roy Walford’s Interactive Diet Planner
c. Food scale

2. Get baseline blood tests done before you start and intermittently check your biomarkers: Click on: Tests and Biomarkers

3. Replace calorie-dense foods with calorie-sparse, nutrient-dense foods:
Nutritionala. Avoid simple sugars and flours as they generally contain very little nutrition for their calorie content. They also have high glycemic indices.
b. Eat both green leafy (salad) and other vegetables. Vegetables contain the highest content of a wide variety of nutrients for their calorie content.
c. Carefully select your protein and fat sources. Both protein and fat are required macronutrients, but their form can have a significant influence on a person’s risk factors for a wide variety of diseases. (More on this later.)
d. Make sure your protein intake is sufficient, but not overly abundant.
e. Make sure your proteins contain all the essential amino acids, while the amino acids are in proper ratios.
f. Animal proteins tend to be among the most balanced. Unfortunately, animal proteins also tend to include undesirable components. For example, red meat is carcinogenic [PMID: 12376502], and meat (especially red meat) and dairy often contain large quantities of saturated fats.
10 Sources of Veggie Proteing. Non-animal proteins can be balanced by combining different food families. Combining legumes (beans) with grains will yield a balanced protein, and rice protein can complement the proteins in vegetables like broccoli, cauliflower, or spinach. Be aware, however, that both rice and grains (even whole grains) have relatively high glycemic indices and relatively low nutrient densities. If you’re going to consume these, choose whole grains and long grain brown rice. Nuts, eggs, soybeans, and Spirulina are good sources of protein.
h. Select monounsaturated fats, avoid saturated fats, and consume some Omega-3 fats.

4. Reduce calories after improving nutrition: Once your diet consists primarily of nutrient-dense, calorie-sparse foods, you can safely begin to reduce your total calorie intake. Click here to find nutritious food: Self Nutrient Data

5. Lose weight slowly: This is for health safety. Losing weight too quickly can shorten lifespan.

6. Be aware of the potential risks in CR dieting! Click on this link: CR Risks

FBSLast year, I went on a CR diet of 650 calorie per day for one month. I was not hungry nor was I weak. I will share more details about this diet in an upcoming post. But in summary, I ate mainly vegetables, 8 ounces of chicken daily, eggs, and oatmeal. This diet included a new weight loss supplement, Fat Burning Signals (FBS), that I experimented with. FBS caused my cells to release about 3,000 calories a day of stored fat. This may explain the lack of hunger pains. The diet also included Aqualyte and Ionyte which provided all the minerals and nutrients I needed. And of course, I supplemented with my normal supplements: GSH accelerator, Vitamin D, Omega 3 and probiotic. As a result I lost 20 pounds, I felt great and my blood work dramatically changed for the better as you can see on the February 16, 2014 post. I was shocked by the great results!

CR DietHere are a few CR recipe sites:
The CR Way Recipes
CR Society Recipes
Anna’s 200 Safe CR Recipes
John Hopkins Magazine
Simple Calorie-Restricted Meal Plans
Two Menus for a 1,200 Calorie Per Day Diet

Next time we will discuss intermittent CR and I’ll introduce you to Dr. Michael Bosley.

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12 Scientific Studies That Confirm the Amazing Benefits of Calorie Restriction

Owencalorierestrictiondiet(Click on the image to enlarge)

Some of you may be from the “Show Me” state and need more convincing as to why you should change your diet. I don’t blame you. I needed convincing also! In this post, I will share just twelve of the many scientific studies that validate a healthier and longer life by following a calorie restricted (CR) diet.

Since 1935, there have been many studies linking calorie restriction to improved health and extended lifespan. Below are just twelve of the studies and the amazing life extending benefits that they these incredible scientists found:
f1.medium1) 2007 Harvard Medical School Study discovered two genes in mammalian cells that act as gatekeepers for cellular longevity. When cells experience certain kinds of stress, such as caloric restriction, these genes rev up and help protect cells from diseases of aging thus extending life.
2) 2009 University of Surrey Study revealed when a group of humans consumed a similar calorie restricted diet, their conventional blood markers of aging (excess glucose, cholesterol, triglycerides, LDL) plummeted to much lower levels.
3) 2009 European Atherosclerosis Society Study found that calorie restriction delays the development of age-related disease and increases lifespan.
4) 2004 Washington University School of Medicine Study, published by The National Academy of Sciences showed that long-term CR has a powerful protective effect against atherosclerosis.
nature05486-f1.25) 2006 Journal of the American Medical Association (JAMA) Study findings showed that in response to reduced food intake, fasting insulin levels plummeted. Reducing excess insulin is important because “insulin overload” increases the risk of heart disease, cancer, blindness, stroke, Alzheimer’s, and other age-related diseases.
6) Dr. D Albanes in coordination with the National Cancer Institute has found that caloric restriction significantly reduces tumor incidence for cancer of the breast, colon, rectum, prostate, endometrium, kidney, cervix, ovary, thyroid, and gallbladder.
7) 1994 Institute for Tumourbiologie-Krebsorschung Study shows that restriction of dietary calories reduces cancer formation in experimental animals and probably also in humans.
8) 1997 Breast Cancer Research Treatment Study showed that caloric restriction, or underfeeding, will inhibit the growth of tumors in mice and rats. And they found that CR enhances DNA repair.
9) Landes Bioscience Study published a finding in 2013 Cell Cycle showing that dietary modification such as caloric restriction (CR) has been shown to decrease tumor initiation and progression.
10) A 1986 study that appeared in Advances in Experimental Medicine and Biology showed that mice fed high fat, low calorie diets exhibited 48% fewer chemically induced skin tumors and 61% fewer tumors induced by ultraviolet irradiation than did mice fed low fat, high calorie diets.
11) 2006 Washington University School of Medicine demonstrated that long-term CR reduced serum T(3) which may increase life span by conserving energy and reducing free-radical production.
Rhesis12) 2010 National Institutes of Health Study showed that a moderately restricted diet reduced the incidence of age-related disease by a factor of three in monkeys!
a. Cancers reduced by 50%
b. Cardiovascular disease reduced by 50%
c. Diabetes or impaired glucose tolerance none
d. Brain volume preserved in certain regions

You may have heard a study published in 2012 in Nature finding that CR does not lengthen lifespan. This is the only study that I could find that ran contrary to the plethora of pro CR studies. Additionally, Dr. George Roth, one of the authors of the “Nature” paper and one of the two founding members of this study said this, “Many of the others (media sources) seemed to substantially misinterpret the implications of our findings.” “The bottom line is that CR may indeed provide both health and longevity benefits…..and of course, most important…..more “healthy years.”

fruit bowlThe anti-aging effects of CR are still being investigated and more information will be forthcoming. As for me, I’m going with the “Traditional Okinawan Way” and the dozens of studies that support CR as a way to increase a healthy lifestyle and extend lifespan! And anytime you lose weight, don’t you stand a good chance of lowering your blood pressure, cholesterol level and risk of diabetes and other diseases of aging? And that’s not bad! Time Magazine: Eat Less, Live Longer? Next time, we’ll talk about ways to implement a CR diet.

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15 Incredible Benefits of a Life Extending Calorie Restricted Diet

Studio ProductsIf interested in enjoying a long, healthy life, you should learn about one of the most incredible “anti-aging” discoveries ever. It was reported in the famous 1935 Cornell Calorie Restriction Study. In that year, rats fed a calorie restricted diet achieved radically-extended mean and maximum life spans, along with a delayed onset of age-related diseases. Since this finding was published 79 years ago, dozens of experiments on humans and mammals have validated that reducing the number of ingested calories—while maintaining healthy intake of essential nutrients—triggers a cascade of anti-aging mechanisms in the body extending life up to 50% longer!

This, in a simplified summary, is how CR works. The body responds to the low-level stress produced by lower food intake by reducing the rate of cell growth while preserving irreplaceable cells. Spurred by activation of a family of vital youth genes, the natural reaction in response to calorie restriction triggers an array of incredible biological benefits including:
fasting-benefits-11) Weight loss
2) Reduced risk of heart disease
3) Deep, restful sleep
4) Increased energy levels
5) Decreased cholesterol
6) Decreased triglycerides
7) Improved immune system
8) Lowered blood glucose levels
9) Decreased blood pressure and heart rate
10) Inhibited cell mutation which provides cancer protection
11) Decreased inflammation which wards off arthritis, wrinkles and diseases of aging
12) Activated brain-alertness chemicals which improves concentration and mood
chart213) Creates a more youthful physiology which translate into feeling and looking younger than your biological age
14) Up-regulates genes that suppress cancer and down-regulates genes that permit cancers to form or spread
15) Prevents cancer cell reproduction and proliferation, while inhibiting the blood vessel growth cancer cells require to develop and metastasize.

imagesFast forward from 1935 to 2014, Joe Cordell is a living testimony of someone who has found the fountain of youth through calorie restriction (CR). Researchers say that at age 51, he has the body of a 20 year old athlete. Dr. Mehmet Oz featured Joe in an expose on “Living Longer with a CR Diet”. Dr. Oz states, “It might be possible for some people to live to see their 120th birthdays.” He goes on to say, “I’m talking about very specifically allowing us to go into our second century of life with the vitality and the bounciness that you have when you’re a young person.” Learn more from Dr. Oz and Joe in this article, “The Benefits of Calorie Restriction”.

DavidMurdockDavid Murdock is an amazing 90 year old who does 50 push-ups without a break, jogs, has the blood pressure of a teenager and doesn’t take one pharmaceutical drug! His goal: to live to be 125! See Oprah’s interview in this video: David Murdock’s Diet and Fitness Routine. In over 100 hours of research for this series on CR, I found many, many examples of men and women who live healthy, active, virile lives into their 90’s and past 100 using a CR diet. Scientific evidence and testimonies presented in this blog such as David’s and Joe’s should give you hope that you can live long and thrive.

Once again, Okinawans have beat science to the punch! This is one more reason why I have modeled my extended series on “living longer and thriving” on the Okinawan Way. For centuries the Okinawans have practiced what they call “Hara Hachi Bu” which means that they eat until 80% full. That’s probably one of the reasons why you will never see a fat Okinawan who follows the “Traditional Ways”. In our society, most of us eat too much and too many of the wrong foods which leads to weight gain. And weight gain leads to metabolic syndrome which leads to all kinds of diseases including cancer, heart disease, stroke and diabetes.

img_33806_bigThis is the first of a series on the benefits and implementation of a calorie restricted diet. It forms the “5th Pillar of the Traditional Okinawan Way”. Subsequent posts will discuss ways to implement a CR diet, precautions, other methods that mimic many of the same benefits of CR, and scientific studies supporting CR. In fact, in a very exciting Harvard Medical School study, the “genetic switch” responsible for slowing the aging process that Joe Cordell spoke of is revealed! I will share more on this landmark, breakthrough study in the next post.

ushqime-anti-plakeSince I want you to stick with me through this series, you need to know that calorie restriction does not mean starving yourself. As a matter of fact, you can eat a lot of food! It simply means eating nutritionally dense foods that contain fewer calories like selected vegetables and fruits while, in some cases, adding nutritional supplementation. I will share how to implement a CR diet in the 3rd post of this series. But before that, I thought you’d want to be convinced that changing to a CR diet is scientifically proven. So, we’ll take up the “scientific evidence” in our next post in a couple days. See you then!

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