Caloric restriction, or CR, is a dietary approach that involves limiting daily calorie intake without compromising essential nutrients. While it may seem like an extreme approach, there is significant evidence suggesting that CR can help slow the progression of aging.
Studies have found that CR can lead to a host of benefits, such as improving insulin sensitivity, reducing inflammation, and increasing lifespan in animals. In humans, CR has been shown to improve metabolic markers, reduce the risk of age-related diseases such as cancer and diabetes, and improve cognitive function.
One of the mechanisms behind CR’s anti-aging effects is its ability to activate a process called autophagy. Autophagy is the body’s way of cleaning up damaged cells and recycling their components. By increasing autophagy, CR helps to remove damaged cells that would otherwise accumulate and contribute to the aging process.
Another mechanism through which CR may slow aging is by increasing levels of nicotinamide adenine dinucleotide (NAD+). NAD+ is a molecule that is involved in energy metabolism and is known to decline with age. Studies have found that CR can increase NAD+ levels, which may contribute to its anti-aging effects.
There are several ways to implement CR, including alternate-day fasting, time-restricted eating, and prolonged fasting. Alternate-day fasting involves eating normally one day and then limiting calorie intake to 500-600 calories the next day. Time-restricted eating involves eating all meals within a limited window of time, such as 8 hours per day. Prolonged fasting involves abstaining from food for 2-3 days or longer.
It’s important to note that while CR may offer numerous health benefits, it’s not suitable for everyone. Individuals who are underweight, have a history of disordered eating or have certain medical conditions should avoid CR or consult with a healthcare provider before starting.
In conclusion, caloric restriction has been shown to have numerous anti-aging effects, including improving metabolic markers, reducing inflammation, and increasing lifespan. It does so by activating autophagy, increasing NAD+ levels, and providing other benefits. If you’re interested in implementing CR, consider alternate-day fasting, time-restricted eating, or prolonged fasting. Remember to consult with a healthcare provider before starting any new dietary regimen.
If you’re interested in learning more about caloric restriction and its effects on aging, check out the following books:
- The Longevity Diet by Valter Longo https://amzn.to/42LbrQ1
- The CR Way: Using the Secrets of Calorie Restriction for a Longer, Healthier Life by Paul McGlothin and Meredith Averill https://amzn.to/3nEQIi1
- The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting by Dr. Jason Fung and Jimmy Moore https://amzn.to/3BbDsV1
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