Introduction to Longevity and Diet

In the quest for longevity, experts are exploring how calorie restriction and fasting can play transformative roles in aging. As the artist Marcel Duchamp once noted about the limitations of language, understanding in this complex field requires careful consideration.

Caloric Restriction: A Lifespan Extender

During my undergraduate studies, I came across a remarkable anti-aging method applied to mice: significant calorie reduction.

Research indicates that reducing a mouse's caloric intake by approximately one-third can lead to a lifespan increase of about 30%. This concept of caloric restriction (CR) has been shown to extend life and reduce age-related diseases in a variety of species, including rodents, fish, and even yeast. Although the formal notion of calorie restriction may not have emerged until the 1930s, its foundational principles were being explored well before then.

Historical Context of Caloric Restriction

• 19th Century: The concept of calories was introduced, but CR was not yet widely acknowledged.
• Early 20th Century: In 1935, Carlo Moreschi documented how controlled caloric intake (without leading to malnutrition) could extend lifespan in rats compared to unrestricted feeding.

#### Did You Know?

Almost every organism experiences aging and senescence, a process characterized by increased mortality and decreased fertility over time. Some species, however, exhibit remarkable resilience against aging, including:

• Lobsters
• Tortoises
• Rockfish
• Hard-shelled clams

Human Studies on Caloric Restriction

To investigate whether CR could also slow the aging process in humans, a significant study at Columbia University analyzed the effects of a calorie-restricted diet on biological aging. This randomized controlled trial, known as CALERIE (Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy), involved 220 healthy participants across three U.S. locations.

Participants were divided into two groups for two years: one group followed a calorie-restricted diet (25% reduction), while the other maintained their regular eating habits.

Study Findings

The calorie restriction group achieved an average calorie intake reduction of 12% (from 2467 to 2170 kcal), with 71% of this reduction coming from fat loss. Meanwhile, the control group saw a slight weight increase.

Key Results from the Study:

• Moderate calorie reduction led to notable improvements in heart health, even among individuals who were not overweight.
• Participants in the calorie-restricted group exhibited enhanced markers such as decreased LDL cholesterol, improved cholesterol ratios, and lower blood pressure levels.
• Improvements in inflammation and insulin sensitivity were also observed, indicating health benefits beyond simple weight loss.

Conclusion: A Balanced Approach to Diet

The findings of this study highlight the significant impact that moderate calorie restriction can have on cardiometabolic risk factors. While the focus was on younger, healthier individuals, it suggests that many could benefit from maintaining a balanced caloric intake.

My personal philosophy? Eat food, but not excessively, and prioritize plant-based options.

Exploring the Risks of Fasting

The first video, "Why Longevity Experts Are Warning Against Fasting," discusses potential pitfalls associated with fasting, offering insights from health professionals.

The Benefits of Fasting and Caloric Restriction

The second video, "Can Fasting & Calorie Restriction Help You Live Longer? | Dr Matt Kaeberlein | The Proof Clips EP249," delves into the potential advantages of these dietary practices in promoting longevity.