Milly Gaines
Research suggests that calorie-restricted diets may slow down aging and increase longevity in healthy adults. Calorie restriction (CR) has been shown to improve risk factors involved in the pathophysiology of type 2 diabetes, cardiovascular diseases, cancer, and neurological disorders. Evidence supporting the benefits of CR in humans is accumulating, with clinical trials demonstrating weight loss and improvements in physiological markers. However, long-term adherence to daily CR can be challenging. Intermittent fasting and alternative dietary strategies have emerged as potential approaches that may provide similar benefits with greater flexibility. While the exact mechanisms remain unclear, CR is believed to prompt beneficial changes at the cellular level, improve metabolic health, and reduce the risk of age-related diseases.
| Characteristics | Values |
|---|---|
| Calorie restriction | Decreasing typical calorie counts by about a third |
| Health improvements | Reduced cholesterol levels, improved blood glucose levels, lower fasting glucose levels, improved insulin sensitivity, reduced weight, slower metabolism, healthier muscles, improved cell survival, improved mitochondrial biogenesis, improved mitochondrial performance |
| Longevity | Reduced risk of type 2 diabetes, reduced risk of cardiovascular diseases, reduced risk of cancer, reduced risk of neurological disorders, reduced risk of age-related deterioration, reduced risk of diseases associated with old age, increased lifespan |
| Dietary strategies | Intermittent fasting, protein restriction, alternate-day fasting (ADF), alternate-day modified fasting (ADMF), 5:2 diet, time-restricted feeding (TRF) |
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What You'll Learn
Calorie restriction may slow ageing in healthy adults
Restricting calories may slow ageing and improve longevity in healthy adults. Research dating back to the 1930s has shown that decreasing calorie intake by about a third can extend life span and health span – the length of time before age-related diseases arise.
Calorie restriction (CR) is a potent modulator of longevity in multiple species. Evidence shows that sustained periods of CR without malnutrition improve risk factors involved in the pathophysiology of type 2 diabetes, cardiovascular diseases, cancer, and neurological disorders in humans. Intermittent fasting and protein restriction are innovative dietary strategies that have emerged as alternative approaches to improve markers of ageing.
In a phase 2 clinical trial, 220 adults were randomised to cut their caloric intake by up to 25% or to make no changes to their diet. The participants who cut their daily caloric intake by about 12% showed significant health improvements. However, continuous daily CR or traditional CR has a poor long-term success rate due to compromised adherence.
While calorie restriction may slow ageing, it is probably not for everyone. It has to be done at a marginal level to avoid malnutrition and poor mental health. Additionally, studies in animals have shown that long-term calorie restriction is associated with a risk of reduced muscle strength, slower metabolism, and an impaired immune system. Therefore, it is important to consult a dietitian before starting a calorie-restricted diet to ensure proper nutrition and make each calorie count.
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Intermittent fasting and time-restricted eating may improve longevity
Intermittent fasting (IF) is an alternative dietary approach to caloric restriction (CR) with similar benefits in terms of physiological functions. It involves short periods of fasting (16–48 hours) and eating periods (8–120 hours) that alternate. IF has been shown to improve insulin sensitivity, reduce blood pressure and heart rate, and enhance cognitive performance.
Time-restricted feeding (TRF), a type of IF, is known to promote longevity and brain function and potentially prevent neurological diseases. TRF has been shown to enhance brain-derived neurotrophic factor (BDNF) signaling and regulate autophagy and neuroinflammation, supporting synaptic plasticity, neurogenesis, and neuroprotection.
In addition to IF and TRF, other IF-related strategies include alternate-day fasting (ADF), alternate-day modified fasting (ADMF), and the 5:2 diet. These strategies can provide benefits for healthy aging with little to no CR and may be easier to follow than traditional CR.
While there is growing evidence to support the benefits of IF and time-restricted eating for longevity, more research is needed to fully understand the metabolic effects and potential complications. It is important to consult a physician or dietitian before starting any fasting program to ensure it is done safely and effectively.
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Calorie restriction can reduce the risk of type 2 diabetes
Calorie restriction has been shown to improve longevity and slow aging in multiple species, including humans. While the exact mechanisms are not yet fully understood, there is a growing body of evidence that suggests calorie restriction can improve several risk factors associated with type 2 diabetes.
Brian M. Delaney, president of the Calorie Restriction Society, states that there is "substantial evidence" that calorie restriction lowers fasting glucose levels, thereby significantly reducing the likelihood of developing type 2 diabetes. This is supported by research showing that calorie restriction improves blood glucose regulation and increases insulin sensitivity in animals and humans. Additionally, Mark Mattson's work has produced pioneering insights into the impact of novel dietary strategies on longevity and health span in animal models and humans.
Calorie restriction can also reduce the risk of type 2 diabetes by improving weight loss and reducing cholesterol levels. Clinical trials have demonstrated that calorie restriction leads to weight loss and improved physiological markers, which can reduce the risk of type 2 diabetes. Furthermore, restricting calories during the active period of the circadian cycle has been shown to extend the lifespan of lab animals, suggesting that timing may play a crucial role in the effectiveness of calorie restriction.
While the benefits of calorie restriction are promising, it is important to note that continuous daily calorie restriction has a poor long-term success rate due to low adherence. Additionally, extreme calorie restriction can lead to malnutrition and adverse health effects. Therefore, it is recommended to work with a dietitian to ensure proper nutrition and make each calorie count.
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Calorie restriction can reduce the risk of cardiovascular disease
Calorie restriction (CR) is a potent modulator of longevity in multiple species. Research shows that sustained periods of CR improve risk factors involved in cardiovascular diseases. CR is defined as a reduction in calorie intake below the usual ad libitum intake without malnutrition.
CR has been shown to reduce cholesterol levels and improve blood glucose levels in animals. Studies have also shown that CR lowers the probability of getting type 2 diabetes, as well as reducing the chances of cardiovascular disease. CR also leads to weight loss, reduced fat mass and waist circumference, and improved general health.
A 20-week long intervention with CR improved peak oxygen consumption in older and obese patients with heart failure with preserved ejection fraction. CR was also shown to reduce blood pressure, total cholesterol, and LDL-cholesterol concentrations, as well as lower leptin levels, contributing to a reduced 10-year risk for cardiovascular disease by 30%.
CR is believed to improve cardiovascular health through a cadre of biochemical and cellular adaptations, including redox homeostasis, mitochondrial function, inflammation, apoptosis, and autophagy. The "metabolic switch" hypothesis may also explain the improvements in cardiovascular health indicators, such as lower blood pressure. Fasting induces the conversion of hepatic fatty acids into ketone bodies, which act as fuel and potent signalling molecules, effectively reducing markers of inflammation and controlling regulators of systemic metabolism.
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Calorie restriction can reduce cholesterol levels
Calorie restriction has been shown to have a positive impact on longevity in multiple species. Research dating back to the 1930s has shown that reducing calorie intake by about a third can extend the lifespan and health span of various organisms.
The impact of calorie restriction on cholesterol levels has been observed in various studies. For example, in the CALERIE trial, participants who restricted their calorie intake by 25% experienced lower levels of low-density lipoprotein (LDL) cholesterol. Similarly, in animal studies, restricting calories during the active period of the circadian cycle resulted in a significant extension of lifespan, which is partly attributed to improved cholesterol and blood glucose levels.
While the exact mechanisms are still being explored, it is believed that calorie restriction triggers positive molecular adaptations, such as improved blood glucose regulation and increased stress resistance, which contribute to improved cholesterol levels and overall longevity.
It is important to note that the effectiveness of calorie restriction is closely tied to proper nutrition and should not involve malnutrition or extreme deprivation. Additionally, individual responses to calorie restriction may vary, and it may not be suitable for everyone. Therefore, it is always recommended to consult with a healthcare professional or dietitian before making any significant dietary changes.
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Frequently asked questions
A calorie-restricted diet is a diet in which a person lowers their average daily calorie consumption without depriving themselves of the vitamins and minerals they need to stay healthy.
Research has shown that calorie restriction can improve muscle health and stimulate biological pathways important for healthy aging. It also lowers inflammation, improves blood glucose levels, and reduces cholesterol levels.
Examples of calorie-restricted diets include intermittent fasting, alternate-day fasting, and time-restricted feeding.
Calorie restriction should be done marginally, as long-term calorie restriction can lead to reduced muscle strength, a slower metabolism, and an impaired immune system.
It is recommended to work with a dietitian to ensure proper nutrition and make each calorie count. It is also important to get blood work done ahead of time to know your baseline cholesterol and blood glucose levels.
