Restricting Calories to Live Longer: Does it Work?

With the demand for various anti-aging products and procedures at an all time high, our obsession with prolonging our lifespan and aging gracefully is greater than ever. But what if the ultimate answer to achieving the fountain of youth lies simply in the amount of food you consume?

Caloric restriction, not to be confused with starvation, has been a hot topic in anti-aging research for decades. Now, 70 years after its initial finding, caloric restriction remains the most effective natural intervention for increasing longevity. Numerous studies on a diverse range of species have proven that a calorie restricted diet (without malnutrition) delays the symptoms of aging and increases lifespan and decreases chances of metabolic diseases and cancers.

Recent developments include the observed increase in the lifespan of Rhesus Monkeys, along with delay in the onset of diabetes, cancer, cardiovascular diseases, and brain atrophy. Not only were these calorie-restricted primates healthier and surviving longer, they also looked much younger than their freely-fed peers, and yes -- they had less wrinkles. Given the numerous similarities between humans and monkeys, this study provides useful insight into similar mechanisms in the human aging processes. Further, a 2007 study on human calorie restriction showed that reduced-calorie intake has a profound effect on secondary aging and the onset of atherosclerosis and diabetes.

So what is it about decreasing our caloric intake that has such drastic effects on our aging process? One mechanism related to caloric restriction is its impact on sirtuin levels. Sirtuins are proteins known to be associated with regulation of both metabolism and stress homeostasis, and have been linked to the observed increased life spans in a range of species from yeast to mice. Seven forms of sirtuins have been located in humans and have been identified in playing key roles in energy homeostasis in metabolic tissues. Work done by the McBurney Laboratory showed that mice lacking the sirtuin known as SIRT1 were metabolically inefficient in comparison to those expressing it that proved to be leaner and more metabolically active. Further, mice mildly overexpressing SIRT1 seemed to be protected from metabolic diseases at an older age, even when challenged with a high-fat diet. One way these anti-aging sirtuins are activated is through a mechanism triggered through caloric restriction.

What exactly does caloric restriction mean? Caloric restriction is defined as a moderate (20 percent-40 percent) reduction in caloric intake, without compromising the maintenance of any essential nutrients. Since everyone's caloric intake and nutrient requirements are different, there is no one generic formula. The most important aspect to incorporate into your daily eating habits is making sure you never eat to or past a point of fullness. Also, aim towards eating smaller meals with a lower caloric density and high nutrient density. This can be achieved on a more plant-based diet, rich in vegetables and whole grains. Also, avoid eating meals with too many unknown ingredients. Many times restaurants add excess oils and ingredients that make a seemingly healthy meal much higher in calories than you would expect.

Finally, it has also been proposed that aerobic exercise is an effective way to improve the production of certain sirtuins. A 2010 study on marathon runners displayed a significant increase in SIRT1 production post marathon.

Maintaining a healthy energy balance of calories in and out through conscious eating and exercise not only aid in sirtuin mechanisms and metabolism maintenance, but also prevent the deterioration of physiological fitness during the process of aging including oxidative damage, inflammation and lack of protein turnover. These factors are what contribute to our disease susceptibility and our overall aging as well.

So there you have it! More proof that what you eat, how much you eat, and physical activity are the most effective non-pharmaceutical way to age gracefully and live longer.

Find more information on natural ways to stay young looking and feeling at Jay Williams, Ph.D. The 24 Hour Turnaround.

Colman, R. J., R. M. Anderson, S. C. Johnson, E. K. Kastman, K. J. Kosmatka, T. M. Beasley, D. B. Allison, C. Cruzen, H. A. Simmons, J. W. Kemnitz, and R. Weindruch. "Caloric Restriction Delays Disease Onset and Mortality in Rhesus Monkeys." Science 325.5937 (2009): 201-04.

"BioMed Central | Full Text | The Effect of Marathon on MRNA Expression of Anti-apoptotic and Pro-apoptotic Proteins and Sirtuins Family in Male Recreational Long-distance Runners." BioMed Central | The Open Access Publisher. Web. .

"Trends in Endocrinology and Metabolism - Caloric Restriction, SIRT1 and Longevity." Cell. Web. .

"The Mammalian SIR2{alpha} Protein Has a Role in Embryogenesis and Gametogenesis -- McBurney Et Al. 23 (1): 38." Molecular and Cellular Biology. Web.

 

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Comments

[Larry Johnson]

08:46 AM on 03/12/2011

There's been growing evidence since the 1930s that caloric restriction is effective in increasing lifespan, but it's also a very difficult lifestyle to maintain. To avoid getting malnourished, and to ensure that you aren't crossing the line from caloric restriction to anorexia is time consuming.

That being said, reducing calories and increasing the consumption of nutrient rich foods is a good thing. So if I decided to adopt a serious calorie restricted diet (something I've considered, since I would like to have a very long life) I'd want to really think through everything from menu preparation (which would be much more involved than usual) to how to deal with the inevitable cravings and food obsession, to what cautions I put on the speed of weight loss. There are also the problems of loss of muscle mass, and social pressures if one is deemed "too thin".

The main problem is that like any dietary regimen which requires discipline, there's a tendency to yo-yo (lose some weight, gain more back) Even though weight loss isn't the main motivation for caloric restriction, the same things happen in practice.

[portrait of a lady]

02:49 PM on 03/12/2011

Larry, good and thoughtful post. I've always been aware of my calories even before I started the plant based diet and now it is even more important. I do a lot of reading and research and rely on T. Colin Campbell, Dr. Fuhrman and Ornish. All my tests always come back fine and I eat organic and take supplements. I don't think I could be in better health.

I've never been overweight but rather on the lower end of the pound scale for my height. I'm small boned so that makes a difference too as I look thin. I lost weight at the beginning of the plant based diet and maintained that until last year when I started drinking green smoothes and lost more than I felt comfortable with even though I was getting more nutrition. I lost 7 pounds in 6 days so I cut my smoothies back to one every other day and live with the 3 pound loss which is just fine.

The green smoothies are packed with nutritional and I add a heaping tbl of brewers yeast, rounded teas of C pdr and ground flaxseed. I add organic, everything I eat is organic, greens, 2 pieces of fruit and hibiscus tea for the liquid base.

Muscle loss is a concern as we age but I walk, lift weights and do yoga and feel that's all I want to do.

Fortunately I have good genes as the people on my mother's side live long lives.

[portrait of a lady]

02:53 PM on 03/12/2011

cont: It does take discipline to take control of our own health but worth it. It is not a lifestyle for those who are addicted or attached to food. I have never varied more than 5 pounds in my weight in my entire life mainly as I'm a light eater. When I was married, my husband constantly called me at work to check if I'd had lunch.

[The Revolving Diet]

05:02 PM on 02/16/2011

I've been doing a Different Diet Weekly - so far down a little over 40 pounds. It's a personal experiment that I blog about and share my experiences. I consult with my doctor, have blood work done and so far all is good. Between restrictive, calorie counting, fast food diets, over the counter products, mono diets, etc.. - I have found what works best is to try something and not totally commit to it. Do not get discouraged. If one does not work try another. I used to jump on one diet and stick to it for a time and then get bored and stop and then gain back the weight. Now I am trying EVERY DIET I can and seeing what works for me. Hopefully putting out informative information for others to see what I went through and costs, etc....We are all different what works for me won't work for someone else. What I find out or what my body goes through someone else might not want to try it (but they will get a good laugh at what I went through)

Living longer is an option we all have, to try and be healthy and not abuse our bodies. If calorie counting works to do that then I am all for it!

I love this world we live in (except for war, drugs and homelessness) we have a great planet - I want to be around a long time!! Losing weight & getting healthy is IMPORTANT!!

[Tyler-Durden]

03:14 PM on 02/15/2011

i dont wanna live longer. why would i want to do that?

so i can fight for a high-demand gig like GREETER AT THE SPRAWLMART, so i can keep working until i can't eat solid food any longer?

heck no. the sooner i'm out of this dump, the better. the greed, insensitivity, selfishness, corruption, indifference, ignorance, racism, and bigotry have gotten too far out of control for me to appreciate what a great planet this could be.

now it's only pleasant for the uber-wealthy who can isolate themselves in exclusivity.

[DrP]

09:16 PM on 02/14/2011

Gary Taubes does a great job of explaining why calorie-restriction results in health improvements.
Carbohydrate reduction is the only way to lose weight and improve over-all health. Any caloric reduction will by default result in a reduction of carbohydrate intake, thus improving health.
Read "Why we get fat and what to do about it."

[eLucida]

09:41 PM on 02/14/2011

Here is a short article by Taubes:

"Calories, fat or carbohydrates? Why diets work (when they do).

"Virtually any diet that significantly restricts the number of calories consumed, even a diet that is described as low-fat (because the subjects are instructed to reduce the proportion of fat calories they consume), will cut the total amount of carbohydrate calories consumed as well. This is just simple arithmetic. If we cut all the calories we consume by half, for instance, then we’re cutting the carbohydrates by half, too. And because these typically constitute the largest proportion of calories in our diet to begin with, these will see the greatest absolute reduction. If we preferentially try to cut fat calories, we’ll find it exceedingly difficult to cut more than 400 or 500 calories a day by reducing fat — depending on how much fat we were eating to begin with — and so we’ll have to eat fewer carbohydrates as well.

"Put simply, low-fat diets that also cut significant calories will cut carbohydrates significantly as well, and often by more than they cut fat."

http://www.garytaubes.com/2010/12/calories-fat-or-carbohydrates/

[Fred Butters]

03:54 PM on 02/14/2011

"Also, aim towards eating smaller meals with a lower caloric density and high nutrient density. This can be achieved on a more plant-based diet, rich in vegetables and whole grains."

Huh? Nutrient dense - whole grains is an oxymoron.

[w84it]

05:07 PM on 02/14/2011

"One cup (cooked) quinoa contains eight grams of protein, nearly twice the amount found in other grains. Quinoa is a complete protein, meaning it provides the body all nine essential amino acids. In addition to being a good source of protein, quinoa also contains:

•iron •calcium •potassium •zinc •vitamin E •selenium •manganese •magnesium •tryptophan •copper
•phosphorus •fiber •lignans"

Yeah...looks like junk food to me.

[DrP]

09:14 PM on 02/14/2011

I heard about quinoa and tried some. I had the usual "too many carbs" reactions of jitteriness and heart palpatations, followed by brain fog. For those with insulin-resistance, there is still too much carbohydrate. I have just accepted the fact that grains are not a healthy choice for me in any form.

[Fred Butters]

09:19 PM on 02/14/2011

Nice try, but Quinoa is not a whole grain - it isn't from the grass family. It is more closely related to spinach.

I never said whole grains were junk food either. Again, nice try.

[Tyler-Durden]

03:15 PM on 02/15/2011

i prefer quarter grains. whole grains are a little too filling.

it's what they feed to quarter horses. that's how they make 'em.

lol

[gallimaufry03]

03:50 PM on 02/14/2011

Oh I dunno. My grandmother drank whole milk and ate bacon every day of her life, had a full figure and live to be almost 100. This is a theory and that's cool; there are a lot of theories around.

The best advice though (and it is stated in the article) is to eat nutrient-dense foods, get some exercise and enjoy the life you're given.

Personally, I don't mind my wrinkles and I don't want to live past my usefulness so I'm just taking it all as it comes.

peace

[MsVella]

03:27 PM on 02/14/2011

Could someone try clear up the grains thing. I've read in some places that its an essential part of your diet, in others that it should be avoided.

[w84it]

05:09 PM on 02/14/2011

There is nothing wrong with whole grains. Quinoa is my favorite. Here are a few Quinoa facts:


"One cup (cooked) quinoa contains eight grams of protein, nearly twice the amount found in other grains. Quinoa is a complete protein, meaning it provides the body all nine essential amino acids. In addition to being a good source of protein, quinoa also contains:

•iron
•calcium
•potassium
•zinc
•vitamin E
•selenium
•manganese
•magnesium
•tryptophan
•copper
•phosphorus
•fiber
•lignans"

[eLucida]

10:36 PM on 02/14/2011

Grains are not essential.
Some people can handle them, some cannot.

From "Why Grains Are Unhealthy"
http://www.marksdailyapple.com/why-grains-are-unhealthy/

"Apart from maintaining social conventions in certain situations and obtaining cheap sugar calories, there is absolutely no reason to eat grains."

[doctorkim1]

03:24 PM on 02/14/2011

This is a very well written and accurate article. There is also evidence that once weekly caloric restriction has similar benefits. Perhaps the most incredible recent discovery is the proprietary blend of pomegranate,cordyceps mushroom and panax ginseng to simulate this process and slow mitochondrial apoptosis (loss);a leading theory of aging.It's the first actual anti-aging nutrition supplement.
http://kimcrawfordmd.com

[mynamesyow]

03:42 PM on 02/14/2011

Also simply excercising hard a few days a week builds more muscle cells which also increase not only the # of mitochondria in the body but also increase the concentration of mitochondria produced proteins and metabolic regualtors

[MsVella]

03:19 PM on 02/14/2011

"they had less wrinkles"

I start tomorrow :)

No seriously though, I have been very interested in this diet, and I think when I turn 25 I'll start it. (I read somewhere that you shouldn't start it if you're under 25, anyone know if thats true?). At any rate I'm gearing towards it.

[jgarma]

01:24 PM on 02/14/2011

There's lots to know about life extension methods. Certainly, calorie restriction has the most data on its side, but certain supplements, like resveratrol show promise too.

The supplement approach takes me to Ray Kurzweil. If you haven't heard of him, know that he routinely gets high marks for his uncanny ability to predict the future relative to technology innovations. He also has embarked on a personal quest to live long enough for science to evolve sufficient to abet him in his quest for immortality, or some such notion.

Read about his "3 bridges to immortality here: http://www.garmaonhealth.com/2010/12/kurzweil-life-extension/

While you're at it, another scientific luminary on the life extension scene is British researcher Aubrey de Grey. His plan is to identify all the components that cause human tissue to age, and design remedies for each. Read about his quest here:
http://www.garmaonhealth.com/2011/02/stop-aging/

[MsGray]

12:24 PM on 02/14/2011

Who cares? I had to lick the chocolate from my fingers to type that.

[Exene]

10:30 AM on 02/14/2011

Does it make you live longer or does it just SEEM longer?

[James Fisher Imperial]

10:17 AM on 02/14/2011

Like a diabetic diet

[Fred Butters]

04:06 PM on 02/14/2011

Last I checked a diabetic diet is actually low carb, not low calorie.

[chobbs25]

09:24 PM on 02/14/2011

are you talking about the diet that diabetics get put on or what gives them diabeties?

[DrP]

08:16 PM on 02/15/2011

The diet that the ADA recommends is what is keeping them "diabetic." There would be no such thing as type II diabetes if people with insulin-resistance would determine the critical carb level that they can handle and stick to that number.
So, a "diabetes" prevention diet would be low-carb, while a the ADA diet will create and maintain "diabetes."

[trainer3]

05:00 AM on 02/14/2011

Makes sense to stay hungry so I can live 10 long hungry more years when I am 85 and drooling from hunger, praying for death's sweet release.

[quitacetconsentire]

05:19 AM on 02/14/2011

Funny!

[Widespread Panic]

09:09 AM on 02/14/2011

LOL!

[CDL1]

02:53 AM on 02/14/2011

Lots of beans, green veggies, oat meal, and water will work wonders. Too many people confuse thirst for hunger. If you just drink water instead of coffee or soda you can curb an appetite. High protein foods also help curb an appetite. do the math to get an accurate picture of how many calories you need per day. There are calorie calculators all over the net. Do interval training for cardio 15-20 min 3 x per week and strength training about 45 min-1 hr 2 x per week and you'll look, great, feel great, and probably live a very long life, genetics aside...

If you're a body builder like I am calorie restriction is a big no no when you're not in competition mode. In a couple of yrs though I'll be on that bandwagon..