Category: Calorie Restriction

Who is Fauja Singh?

The Inspirational Marathon Runner Fauja Singh

Fauja Singh is a remarkable person and someone who is a living example of what a healthy mindset and healthy lifestyle can do. He currently holds many records for his running. So, what makes him remarkable? Well, he is currently 106 years old, and he completed marathons when he was over 100 years old! Just a few weeks before he reached 102, he completed the Hong Kong Marathon.

Fauja Singh

I’ve been following Fauja Singh for quite a few years. I first saw him on a TV Documentary when he took part in the London Marathon. On there, he described his diet, and it’s clear that he’s been practicing calorie restriction for many years. On Wikipedia it says that Mr Singh is 5 ft 8″ tall and weighs just 115 lbs. So he is very lean, but this is probably a result of expending lots of energy running and aging itself, not just CR.

It’s been shown in rodents and rhesus monkeys that a CR diet preserves muscle mass and function with age. Also, in biopsies taken from people practicing long term calorie restriction (age 58 ± 7.4), gene expression profile of their muscles was found to be more similar to 30 year old controls. Big muscles require more calories, which accelerates ageing. CR does decrease muscle mass a little (depends on severity of restriction), but it preserves the muscles you have and its function for decades longer.

Fauja Singh believes that the reason he has lived so long is because he also abstains from both smoking and alcohol, and he follows a vegetarian diet. He mentions that he has been very careful with his diet over the years. He says that he limits his food intake by eating half a normal portion of food.

Here we have a great example to follow. I personally do not drink alcohol, I’ve never smoked, and for most of my life I’ve been active. I’ve also been vegetarian since 2007 and ‘mostly’ vegan since 2012, and will continue continue to eat this way for health and ethical reasons. I hope I can be in as good shape as he is when I reach that age. Actually, I hope to reach the 22nd century! 🙂 By then, I think it’s very possible we’ll have ways to reverse ageing.

Many people today in their 60s and 70s are not able to do what this man has accomplished, but I think that more people could, if they followed this way of life. Some people say: “it’s genes” and then forget about it. I think people underestimate how much of an impact diet and exercise can have. You have to remember that the choices you make today are important for your health decades from now. Make the right choices.

I recommend checking out and joining his Facebook page to keep up to date with what he’s up to.

Here’s a clip from that BBC Documentary I watched years ago, enjoy.

 

 

Calorie restriction in humans inhibits the PI3K/AKT pathway and induces a younger transcription profile

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3714316/

CR Blood Test Results (2016)

Blood Test Results – A few surprises!

It’s been quite a while since I had any blood work done, so I went to the doctors recently and sorted that out! I’ll be getting more blood work done as well as genetic testing (privately) in the near future. I want to start testing more frequently again now, rather than leaving it years without keeping track of my health.

I think it’s vital to get blood tests done if you’re into life extension and trying to get the most optimal results for longevity. Also, as you’ll see below, you can potentially run into trouble if you’re not watching things closely. Fortunately nothing too concerning showed up, but some results do suggest I need to make some changes.

Vitamin D – 25(OH)D Levelslaboratory-313870_960_720

I got a phone call from the doctor last week and he told me my 25(OH)D levels were really high! I’m sure he said they were at 504 nmol/L (200 ng/dl) which is on the verge of toxicity.

I repeated it back to him a few times just to be clear, and he said this was the result. Maybe he glanced over my result or maybe I misheard him, but the paperwork in front of me says 304 nmol/L (121 ng/dl). Still quite high, and  I’m going to stop my vitamin D supplements to bring it down a bit.

The vitamin D results are actually surprising given that I don’t really get a lot of sun, and I only took around 50,000 IU a week for about 3 weeks starting from over 2 months ago. and then I lowered it to about 5000 a day; but sometimes 10,000 a day. During the second month I lowered it to around 1000 IU per day, but I was taking it inconsistently.

It seems that I really don’t need much vitamin D3 to get my levels high. It shows the importance of actually getting blood work done… rather than supplementing blindly.

B12, Folate, Ferritin

Vitamin B12 – This came back lower than I expected, since in the last few months I was taking a B12 supplement from Now Foods. I don’t consistently take it, but I would have expected the dose to give me a higher level. I’ll change supplement and use a sublingual methylcobalamin supplement. The result was 336 ng/L (range 200-900)

Ferritin – My result wasn’t too unexpected because I am pretty much vegan (or chegan); but not sure I am comfortable with it being at 30 ug/L (range 15-300).

Having low levels of iron may decrease disease risk, lower oxidative stress, but 30 is probably too low and I’ll be looking to increase it to about 50.

Folate –  This result was normal at 10 ug/L (normal >3.0)

Full Blood Count

Everything seems fine here apart from a fairly high Neutrophil count, but still well within normal range (Neutophil = 4.9). This caused my white blood count to be higher than usual at 7.3.

I wasn’t aware of the impact eating a meal could have on white blood count; it wasn’t a fasting test so I ate my usual meal. The Neutrophil number can rise significantly in a short period of time from an infection, stress, lack of sleep.  And Lymphocyte count can be increase by a light meal before a blood test. I’m not sure why it was so high, perhaps even subclinical infection I wasn’t really ware of, I have no idea.

The number that I am more interested in is Lymphocyte, which came back at 1.8, which is lower than a few of my previous tests and is more indicative of a CR response.

Red blood cells were all within normal ranges; no signs of anaemia.

Testosterone 

Testosterone levels dropped from 17.9 nmol/L (512 ng/dl) to 14.3 nmol/L (412 ng/dl). It’s a significant decrease for just 3 years, but I’m fine with this result. This is also normal with CR.

HbA1c level

This test is to look at blood glucose levels over time (3-4 months). My result was 29 mmol/mol (normal <48). DCCT% would be 4.8%. Life extension foundation believes an optimal HbA1C level for longevity and slow aging is under 5%.

Thyroid

TSH normal 1.67 mU/L (0.30-4.40) and my fT4 levels has dropped from 18 to 13.9. I’ve noticed that I can eat less now and my metabolism seems slower, I guess it really has slowed down.  Lower level of T4 is apparently associated with extended longevity in animals and humans.

My thoughts

Some of the results I expected, but I think I’m going to have to start being a bit more careful again and more strict when it comes to my diet. It’s not that I’ve been slacking off, but my food choices haven’t been as good as they could be in the last 6 months or so. I’ve also been working from home, so not much exercise either.

I’ll do my next test, which will include all my usual blood tests and a repeat of these in about 6 months time. I’ll also be doing a genetic test using 23andMe before Christmas and I’ll share those results with you as well.

You can find my previous and current test results here

 

Calorie Restriction with Optimal Nutrition

Calorie Restriction Diet

What I Eat: Day 1

CRON stands for Calorie Restriction with Optimal Nutrition. Meaning that we have to get a lot of nutrition in less calories than we’d normally eat on an unrestricted or ad lib diet. So every day I am to eat high quality foods that will provide me with everything I need, and then if I still haven’t reached my calorie intake, I will eat whatever I want. This normally means something like dark chocolate or other healthy treat.

I’ve had a few people ask me over the last week about what I eat on my diet. So, my diet doesn’t change too much, as I’ve mentioned before. But I do tend to rotate my foods. When I first started calorie restriction I would eat the exact same meals every day and enjoy them. I never got bored of eating the same thing every single day. My family thought I was crazy and missing out, but I never felt like I was.  I really got a lot of variety packed into just 1550 k/cal. Now I have increased my caloric intake to between 1700 – 1800 k/cal per day.

What I Eat in a Day – Day one

Woke up and got a drink of my 2nd favourite drink – Pukka Lemon, Ginger & Manuka Honey Tea. It also has licorice root, elderflower, fennel seed, lemon verbena leaf, turmeric root, lemon essential oil flavour.

Lemon Ginger and Manuka Honey

For Breakfast I had a Green Smoothie! (it looks brown because of the blueberries). Ingredients were: 200 ml water, 2 Ripe Bananas, One Apple, 180 g Blueberries, 122 g Spinach, Teaspoon of Organic Golden Linseeds (flaxseed).

SMOOTHIE FRUIT

SMOOTHIE SPINACH

Green Smoothie

For Lunch I had: Spinach, one Sweet Potato, one Avocado, six Cherry Tomatoes (cooked to soften).  I put a bit of ketchup on there and a teaspoon of olive oil. Then I had a cup of green tea with ginger. 🙂

Sweet potaot with Avocado

A little later I had some strawberries! 🙂

Strawbarries

For Dinner I had my usual mixed vegetables: Peas, Carrots, Corn, and Green beans with olive oil, wholemeal bread and a few raisins. (I forgot to take a picture, but you get the idea! 🙂 )

Below is the nutritional breakdown of my diet on CRON-O-METER – Google it and use it to track your diet! It’s very useful!

So, the things that I was low were Selenium, Calcium and Zinc. I supplement Zinc and usually get plenty of Selenium normally. It was a pretty good and satisfying day! 🙂

 

Calorie Restriction Day 1 meal plan

Nutritional breakdown

Oh and I mustn’t forget the many cups of green tea! I have at least 5 cups of green tea every day with two tea bags per cup.

See my earlier posts on what I ate earlier in my CR Diet.

CRON-O-METER is also now available as an app. Get it HERE 

 


 Calorie Restriction Diet

What I Eat: Day 2

As I promised, I here’s a log of what I eat on Sunday. Although this day wasn’t a particularly good CR day because I didn’t have much of an appetite most of the day and kept it simple. I ate a lot of fruit because a) it was easier to digest and b) I have so much fruit, I really don’t want it all to go to waste.

So I  woke up early, but was still quite tired after staying awake longer than I expected. I had to help a friend catch her flight back to LA and arrange transport for her to get to the airport in London by noon on Monday. Lucky for her she made it!

For my breakfast I had a bowl of fruit: 1 Banana, 1 Apple, Blueberries, and Raisins. And a cup of Green Tea with Ginger. I was thinking about adding in a mango too, but I didn’t want my blood sugar spiking through the roof first thing in the morning! If I was going for a run in the cold on this morning, then maybe I would have considered it. The mango is getting a bit too overripe as well, so I better eat it soon!

Calorie Restriction Breakfast

A few hours later I saw a lovely ripe avocado in the fridge! Not sure I am going to finish them all off in time before they start going bad. They are already quite ripe and i have too many to eat. Although, I suppose I could eat a couple a day for a few days.

Wholemeal bread and one medium sized avocado with ketchup. Simplicity! Healthy Fast food! 🙂

Avocado on bread

Afternoon Smoothie! 🙂 Spinach, Mango, Apple, Banana. This was really nice! 🙂 I love Mangoes! It’s my favourite fruit…

SAM_2156

My final meal of the day was quite a filling one. I had whole wheat pasta and Bolognese.

Ingredients: Dolmio Bolognese Original Sauce, white button mushrooms, green peppers, red peppers, 2 cloves of garlic, pinch of cumin, a few flakes of mixed chillies. and cinnamon.

dinner cooking

Dinner

This wasn’t really a typical day for me. I’m trying to use up much of the food that I have in the fridge before they go bad. I hope that I’ve shown so far that calorie restriction meals don’t have to be tiny, like a carrot stick or a celery stick. You can still enjoy nice meals and that really satisfy you. The last meal of the day was so delicious. I normally have this maybe once a week or once every two weeks.

Tomorrow I’ll share with you what I ate today (Monday). 🙂 Sorry for the posts being a day late, I have to work around things and find time to write these posts.

What to Eat on Calorie Restriction

Calorie Restriction Diet Plan

Leading on from my previous post, some of you might be wondering on what I actually eat. Well, I don’t eat 5 lbs of food anymore because I’d rather feel “lighter” and less full during the day. I also feel that it’s beneficial to induce a bit of hunger before meal times to increase the health benefits of the diet.

A calorie restriction diet can really vary from person to person. The focus is mainly on calories and meeting 100% of our nutrition for the day. Since fruits and vegetables offer the most nutrition with the fewest calories, we tend to focus on these groups food. In principle, a calorie restriction diet plan can be vegan, vegetarian or paleo. There really isn’t one way to do the diet, you just have to experiment with what works for you and take into considering the evidence if you’re doing the diet to extend lifespan. If you’re not trying to dramatically extend lifespan but just want to enjoy the health prolonging effect of CR, then I think you can be a bit less strict.

Some people will eat the same thing every single day, and some people will vary there diet from day to day. I used to eat the same thing every day, and even though I was happy with that, I felt that I should rotate my foods a bit more. So now I’ll eat different things during the week, but have staples in my diet (a particular meal which I will consume daily).

It’s best to focus on meeting most of your nutritional targets earlier on in the day and then later on if you want to snack or something, you can, and not have to worry too much about the nutrient density. If you go over on your calorie intake on one day, don’t worry, just decrease your calorie intake on the next day. What matters is the average number of calories that you take in.

A calorie restriction diet plan allows for people to really make their diet their own. It requires a bit of effort and planning at first, but then after a while you’re pretty much on autopilot and don’t have to think too much about it. You can just enjoy the food and experimenting new ideas.

Below is an example of what I ate yesterday for breakfast, lunch, and dinner.

Breakfast: Oatmeal, frozen Blueberries, Strawberries, and a Banana. When the oatmeal has almost been cooked, I throw in the fruit and stir, and then serve. Lastly, I typically have 10-20 grams of dark chocolate placed on top of the oatmeal at the end. It tastes delicious!

Oatmeal with Banana, Blueberries, and Strawberries

Lunch: Banana, Mango, Apple, Baby Spinach Smoothie! (I also had a bit of wholemeal bread and 9g olive oil to absorb the nutrients in green smoothie.

raw food green smoothie

Dinner: Carrots, Peas, Corn, Green beans, Raisins. Tablespoon of Olive oil, low salt and sugar ketchup. I also put some chillie flakes on there too.

Mixed vegetables

These were my main meals. Later I snacked on walnuts, almonds. Also wholemeal bread with avocado spread on top, and a bit of ketchup.

 

A Calorie Restriction Diet is NOT a Starvation Diet

What is a Calorie Restriction Diet?

When you hear someone utter the words “calorie restriction”, you might feel as if this involves starving yourself day after day and forgoing all of the foods that you really enjoy. This couldn’t be further from the truth in my experience. When you practice a calorie restriction diet you must include a wide range of foods in your diet so that you meet all the nutrient requirements that you body needs to thrive. It’s not simply about just eating less of everything, but it’s about eating more quality foods such as fruits, vegetables, nuts, and seeds, which will naturally lead to you consuming fewer calories overall. In fact, many people that start calorie restriction quickly realize that they find it hard to consume enough calories and some end up losing more weight than they thought they would.

A calorie restriction diet is about providing your body with the best nutrients so that you can live your life to its full potential. You know, the body adapts in various ways depending on the environment we live in and how we live our lives. So while it may not be the best idea to embark on a calorie restriction plan if you are a marathon runner, rock climber, or serious martial artist, but calorie restriction can be good for the vast majority of people who live more sedentary lifestyle or only exercise moderately to keep themselves fit and in shape.

In some places like Japan, it’s not uncommon to see skinny people everywhere. It’s normal that people have portion sizes that are much smaller than people in the west. In the west, people consume way too much food and this is why we see the obesity crisis. It’s not enough to try and exercise away that burger or fries. Health first starts with what you put in your body; it really is the most important thing and it’s where we must focus most of our efforts if we want to be healthy.

Jack Lalanne “What you eat today, you will wear tomorrow!”

Remember, everything you put into your body determines how you feel and look. We are complex and resilient machines that can really take a lot of insults and damage before we notice the physical effects of a bad diet. Heart attacks don’t just appear suddenly, but the damage gradually builds up over time.  And then sometimes we can quickly see the effects of bad dietary choices because they show up on our waistlines, skin, hair, teeth etc. Every choice you make can make a difference.

Calorie restriction is about making the best choices and packing the most nutrition into our diets. When you do this the results will come! You lose weight, have more energy, and start to look healthier. A common mistake when starting the diet will be as I mentioned above: people eat too little and feel tired all of the time. This diet is not about eating a a lettuce leaf, a carrot stick, and a celery stick for dinner. On a calorie restriction diet you can have a lot of food! On an average day when I first started this diet, it was normal for me to consume around 5 lbs of vegetables and fruits every day! Not even any of my friends or family go through this amount of food.

Don’t eat too little; but also don’t eat too much!

I’ve seen many posts by well-known Youtubers who are recommending 30 Bananas a day and unlimited amount of calories. It all looks good on the surface and it’s what some people want to hear isn’t it?  Unlimited calories and be able to stay lean with no short term or long term negative effects? Well, I’m sorry to say, but I believe this is wrong. Everything we know about nutrition, health and longevity says that calories do matter. Excessive intake of sugar is detrimental to health in the long run. It’s such a convenient idea to live off of bananas because they taste great and are quite cheap to buy. And although they may be able to provide all of the nutrients we need if we consume a lot of them, they still miss out on lots of valuable nutrients in the diet that are only found in vegetables and other fruits. Eating 30 Bananas a day is probably one of the worst diets out there at the moment. Perhaps it’s better than eating an all meat diet, but it’s misguided on the notion that just because the proponents of this diet are skinny, it must therefore be healthy. It’s simply wrong.

They also equate doing calorie restriction with a messed up metabolism. Again, this is not the true! We do calorie restriction and show extremely good metabolic health. The studies are there to back us up too. I feel that they are either unaware of them or are being ignorant to promote their lifestyle.

So, I’m not totally against fruits! I actually eat many different types of fruits every day… but the vast majority of my calories come from vegetables, olive oil, and legumes, and maybe some wholegrain foods. Calorie restriction is not about starving yourself as I’ve already said. It’s not about trying to get really thin either. It’s first and foremost about health. Longevity to many people on this diet is simply a bonus. If people doing calorie restriction for the last 20 years or more felt bad, they would not still be doing it. If on the other hand you are feeling bad, then maybe you really do need to eat a bit more food. Maybe you need to focus on your nutrition more and make sure you are getting everything. Look at your diet using CRON-O-Meter and track it to see what you fall short on or perhaps are getting too much of.

For me CR is simply a tool that I use to enable me to live long enough to benefit from the advances in science and technology to extend lifespan. If calorie restriction was not working for me and my blood work was off and I felt horrible, I would simply change what it is that I was doing – even if that meant upping my calorie intake or changing various parts of my diet. Practicing calorie restriction has improved my health in numerous ways and over the years – I’ve learned so much about nutrition and health. I’ve also significantly broadened my diet! I eat so many different foods now compared to when I was eating a standard diet. And the best part is that I really enjoy the foods I eat, so it is easy to stick to.

We cannot afford to be delusional and develop biases that lead us to make bad decisions. We must think rationally and act accordingly to new information. We must be open minded, use our intuition, experiences, and also use science to guide our decisions.

Calorie restriction is not a starvation diet. Starvation typically leads to ill health, frailty, and death. Calorie restriction leads to a much healthier and much longer life. It’s backed up by 80 years of good studies and thousands of experiments. The diet works to slow ageing and improve health in every species tested. As long as you’re sensible and take the right approach, the diet can work for you. You will add years onto your life. Not bad years, but very good years. You will also feel and look younger for longer. And since it’s not “all or nothing” either! Even milder forms of CR offers some protection against disease and lengthens life.

Calorie Restriction Biomarkers In Humans

Calorie Restriction Biomarkers 

When starting calorie restriction it’s important that you go to your doctor to get various biomarkers measured. Things like weight, blood pressure, temperature, and also a number of blood tests which will guide you in your calorie restriction practice. A few things can now be tracked at home, but for tracking many calorie restriction biomarkers we still need to get tests done by professional lab testing. Do not skip this step – it will not only give you an idea of whether or not you’re in the “CR Zone”, but it will also help motivate you to try hard to achieve the results you want.

temperature

My body temperature measured upon waking up

Body Temperature On Calorie Restriction

One of the earliest effects of calorie restriction is its effect on core body temperature. It’s not only because of the loss of fat that you feel cold. The hypothalamus lowers the “set-point” body temperature by half a degree or more. In my own case, my body temperature has been lowered by 1.0 Degree Celsius since starting calorie restriction. If body temperature is not reduced after starting calorie restriction, it’s possible that you aren’t restricted enough to produce this effect.

There are also of course other reasons why body temperature does not decrease immediately. For some people, their thyroid might be slower to respond and the decrease in T3 is slower. Or it might be that there is a subclinical infection in the body or some autoimmune disease process going on (these usually produce other symptoms other than just pyrexia). There are also less common causes for increased temperature set point.

Also you have to remember that body temperature will vary a lot during the day – it goes through a natural cycle – where it is low in the morning and peaks during the evening. Exercising and eating food will also temporarily increases body temperature.

When keeping track of the effects of calorie restriction on body temperature you have to keep the measurements consistent. The variations will also shift depending on your circadian rhythm.  So if you are working night shifts and waking up in the evening, this is still your morning temperature or more correctly, waking temperature.

Measure first thing in the morning when you wake up and keep a log of this using a notepad or inputting the data into Google spreadsheet, perhaps. Low body temperature has been linked with longevity in both animals and humans, so keep track of it and hopefully you’ll notice a drop within a short time after starting the diet.

Measure first thing in the morning when you wake up and keep a log of this using a notepad or inputting the data into Google spreadsheet, perhaps. Low body temperature has been linked with longevity in both animals and humans, so keep track of it and hopefully you’ll notice a drop within a short time after starting the diet.

I try to avoid putting on jumpers or anything to increase my body temperature when I’m feeling cold because this effect is likely to be partly responsible for the increase in longevity in animals and humans. In fact, raising the body temperature of mice on calorie restriction abolishes the strong anti-cancer effect of CR!

Which type of thermometer to use: When I first started calorie restriction I used underarm measurements, but this is the least reliable method to measure your core body temperature accurately. Using oral thermometers are more accurate, but they are slow and can also be affected by cold and hold foods or liquids you recently had. So, in 2006 I bought a Braun ThermoScan Ear Thermometer and still use the same one today! All I really need to do is replace the cheap protective caps when they have worn out.   It also takes literally 2 seconds to measure core body temperature and is very accurate as it takes the reading from one of the main arteries. It’s also just useful to have around in the house as my parents and sister use it for the kids when they are unwell.

See an article on Calorie Restriction Lowers Body Temperature and Slows Aging

Blood Pressure on Calorie Restriction

The amazing thing about calorie restriction is the dramatic effect it has on blood pressure. When I started the diet I was still quite young, so my blood pressure was still low. I had also exercised almost my entire life so this had a protective effect from the high levels of salt and effects of a terrible diet.  If I remember correctly, my blood pressure reading between 100-115 systolic before I started calorie restriction. Now, it’s not uncommon for me to see 90/60 throughout the day when I am relaxed. I don’t get any symptoms of low blood pressure either – this is because the body is able to adapt so you are less likely to experience orthostatic hypotension (dizziness when standing up too quickly).

Calorie Restriction Blood Pressure

Blood Pressure taken on the 19th June 2014   Blood Pressure = 96 / 63 Heart Rate = 58

If you have high blood pressure and would like to lower it, losing weight is one of the most effective ways to do get the numbers into a healthier range.  In one study at WUSTL they found people on calorie restriction for one year had their blood pressure decrease from 132 / 80 mmHg to 112 / 80 mmHg. When they began the study, the CRONies were already on the diet for 6 years and their reading was even lower by this point: 97/59.

Although blood pressure generally rises throughout age because of the stiffening of blood vessels and the heart muscle, this dysfunction can be ameliorated by long term calorie restriction.

What Do The Numbers Mean?
Systolic
(first number)
Diastolic
(second number)
Normal Blood Pressure Less than 120 Less than 80
Prehypertension Between 120–139 Between 80–89
High Blood Pressure 140 or more 90 or more
Isolated Systolic Hypertension 140 or more Less than 90

Tips to lower blood pressure

  • Reduce salt intake and eat foods higher in potassium
  • Practice meditation and breathing exercises to help deal with stress better
  • Practice Yoga
  • Consume Garlic or take Garlic capsules such as Allicin Max
  • Regular aerobic exercise – at least 20 minutes a day (10-15 miles a week is adequate)

Get a reading from your doctor or pharmacy and then track your own blood pressure over time using a blood pressure device. I have both a wrist cuff and upper-arm cuff to measure my blood pressure. The wrist one’s are absolutely fine as long as they are used correctly – the arm needs to be level with the heart. This is a very good pressure monitor that I recommend: Omron Upper Arm Blood Pressure Monitor

One of the positive benefits of having a blood pressure monitor at home is not that you can just track your changes in blood pressure and how it relates to what you’re doing – but it is also likely to be more accurate. Many people who go to have their blood pressure checked at the doctors office will have increased anxiety and have much higher readings than normal.

BLOOD PRESSURE

It’s now known that the damaging effects of diet can be seen in young kids – they are not immune to because they are young. Although the overall physiological effects are small, they do ‘set the stage’ for cardiovascular disease.

By eating a healthy diet and practicing calorie restriction, you will be able to prevent the age-related increase in blood pressure. People that practice calorie restriction were reported to have extremely low blood pressure for their age – equivalent to that of a child.

Blood Tests

Although there are some devices that can measure certain things in the blood, it is better to get your blood test done by a proper lab for the moment.

  • Fasting Total Cholesterol, LDL, HDL, Triglycerides
  • Fasting Glucose
  • Liver Panel
  • Renal Panel
  • C-Reactive Protein
  • Testosterone and/or Estrogen
  • Thyroid panel: fT3, fT4 & T.S.H
  • B12, Folate and Ferritin
  • Full Blood count: white blood cell and red blood cell differentials counts
  • IGF-1

All of these tests will give you an excellent baseline so you know exactly where you are and where you need to get to. These are general guidelines of targets you should aim for.

Fasting Lipids

While it is likely that cholesterol is not the sole cause of atherosclerosis, its contribution to it is clear. In the Framingham Heart Study, no person with a total cholesterol below 150 mg /dl had died of a heart attack. The average cholesterol in some parts of the world where people live primarily on a plant based diet is about 120 mg /dl. My own total cholesterol has been as low as 109 mg/dl when I was super strict with my diet!

These are what I believe to be optimal and realistic goals

 

Normal
mg/dl
Optimal
mg/dl
Total Cholesterol  100 – 199  < 160
LDL Cholesterol  0 – 129  < 80
HDL Cholesterol  40 – 59  > 60
Triglycerides  0 – 149  < 100

long term cr fontana

Long-term calorie restriction is highly effective in reducing the risk for atherosclerosis in humans http://www.pnas.org/content/101/17/6659.long

As you can see above, improving your cholesterol can be done if you adhere to a strict CR diet.

Fasting Glucose

Elevated levels of glucose = faster ageing. To activate the pathways and responses necessary to increase the benefits of calorie restriction – aim to get your glucose levels at the lower end of normal

Normal Fasting Range: 70 – 100 mg/dl

Your target: below  85 mg /dl

Calorie restriction glucose metabolic health

Long-term calorie restriction is highly effective in reducing the risk for atherosclerosis in humans http://www.pnas.org/content/101/17/6659.long

Liver Function

When beginning the diet you will likely see some changes with your liver enzymes – but this is nothing to worry about. Alkaline Phosphatase will increase significantly during the weight loss period and will gradually go down once you have stabalised. You might also notice an increase in Bilirubin to high – normal levels and is nothing to be concerned about.

Kidney Function

One of the main changes here is likely to be with Urea and Creatinine – on a low low protein calorie restricted diet they will likely both decrease to low – normal levels.

C – Reactive Protein

This is a protein in the blood which is a good marker of chronic or acute inflammation. When you have an active infection, it is very high. Most people have low grade chronic inflammation which doesn’t cause any symptoms, but over the long term is damaging to our health and is one one of the main drivers of cardiovascular disease and cancer.

Normal Fasting Range: 0 – 5 mg/L

Your target: 0.2  – 1 mg/L

 (note: I recommend getting a hsCRP test done if its available because it can measure very low levels of this protein that is below <1mg/L)

Testosterone and Estrogen

In men, there will be a decrease in testosterone from baseline values. This is completely reversible when calories are increased!  And although calorie restriction decreases the level of these hormones, they are much slower to decline during ageing. In fact, we see the same in Okinawan’s – they initially start off with lower levels of testosterone but the rate of decline is much slower.

Although one can try to increase their testosterone while on CR (it can be done), this could interfere with effects of CR on lifespan. There is also less likely to be such a big decrease in young men compared to this group in which the average age was 51 years.

There is very little data on Estrogen and calorie restriction in CRONIes due to the low number of participants. We do know however that estrogen is also decreased after starting calorie restriction.

Aging Cell. 2010 Apr;9(2):236-42. doi: 10.1111/j.1474-9726.2010.00553.x. Epub 2010 Jan 20. Long-term effects of calorie restriction on serum sex-hormone concentrations in men. http://www.ncbi.nlm.nih.gov/pubmed/20096034

Aging Cell. 2010 Apr;9(2):236-42. doi: 10.1111/j.1474-9726.2010.00553.x. Epub 2010 Jan 20.
Long-term effects of calorie restriction on serum sex-hormone concentrations in men.
http://www.ncbi.nlm.nih.gov/pubmed/20096034

Thyroid Panel

Calorie restriction has significant endocrinological effects, especially on the thyroid. In animals and humans we see a significant decrease in Free T3 (fT3) thyroid hormone. In a study published in 2006 they showed that the CR group had T3 levels which was at the lower end of normal (CR) 73.6 vs  (WD) 94.3

Energy intake was lower in the CR group (1779 +/- 355 kcal/d) than the WD (2433 +/- 502 kcal/d) and EX (2811 +/- 711 kcal/d) groups (P < 0.001). Serum T(3) concentration was lower in the CR group than the WD and EX groups (73.6 +/- 22 vs. 91.0 +/- 13 vs. 94.3 +/- 17 ng/dl, respectively) (P < or = 0.001), whereas serum total and free T(4), reverse T(3), and TSH concentrations were similar among groups.

Ferritin

This test is especially important for women to get done. Calorie restriction is known to decrease iron levels and thus decrease ferritin. A few people on calorie restriction have reported anemia even with adequate levels of iron in their diet – so this is important to measure, especially if you’re vegetarian or vegan. My own ferritin levels decreased from 136 to 62 (normal 15-300) – indicating that my iron stores decreased significantly. High levels of iron is thought to be linked with inflammation, heart disease, so we should aim to decrease it.

Your target: Under 100

Full Blood Count

The main changes you should expect to see are the following:

  • Decrease in red blood count to low normal or slightly lower than normal levels
  • Decrease in HB
  • Decrease in platelet count.  Typically under 200  (range 140-400)
  • Decrease in white blood count to levels between 3.5 – 5.0 (range 4 – 11)
  • Decrease in lymphocyte count *

Doctors might be concerned with the hematologic changes more than anything else after you start a calorie restriction diet. It’s common for white blood count to go to levels below the *normal* reference range. This however is an effect of calorie restriction and does not pose any significant risks by itself.

IGF-1

IGF-1 has been implicated in the risk for many diseases and ageing. Calorie restriction by itself without protein restriction does not decrease the level of IGF-1. In 2008 a study was published showing that in order for IGF-1 to be decreased in CR volunteers, they had to decrease protein intake to approximately 10% of their caloric intake. When they reduced protein, their IGF-1 levels decreased.

Reducing protein intake from an average of 1.67 g kg(-1) of body weight per day to 0.95 g kg(-1) of body weight per day for 3 weeks in six volunteers practicing CR resulted in a reduction in serum IGF-1 from 194 ng mL(-1) to 152 ng mL(-1). http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2673798/

If you have any questions regarding other changes during CR, please just comment below and I’ll respond as soon as I can!

Hopefully in the near future we’ll have devices which can measure various things quickly and cheaply. With the rapid advances in technology, no doubt we’ll be able to quickly see the effects changes in our diet has on our body and then adjust accordingly. The device below in the video shows us glimpse of the near future

Measuring calorie restriction biomarkers will enable you to get the best results. We are all different, so it’s important that we understand our own body the best we can and make informed choices.

 

Notes:

Blood Pressure Table http://www.nia.nih.gov/health/publication/high-blood-pressure

Hypertension pathophysilology http://tmedweb.tulane.edu/pharmwiki/doku.php/hypertension_pathophysiology

My own personal blood tests https://docs.google.com/spreadsheet/ccc?key=0Al3Ar9ykWY9JdFRGVFp5LWJ5NFlMOV8tY3BmWmYzMWc&usp=drive_web#gid=0

Calorie Restriction Lowers Body Temperature and Slows Aging

Low Body Temperature Slows Ageing in Humans?

A study was published just the other day on mice that were engineered to have a lower body temperature than normal, but they could eat all they wanted during their lives. I’ve wondered whether or not a low body temperature is part of the reason why calorie restriction extends lifespan, and this research may show us an answer to that question.

Calorie restriction works on many different levels to extend lifespan in different species. This particular study which was conducted found that men who have lower body temperature than average are actually living longer than their peers who have a normal body temperature. It is also worth nothing that they were not on a calorie restricted diet either.

A Low calorie diet lowers body temperature

Have you ever noticed when you eat less, or you simply fast, your core body temperature seems to decrease?
Well, what if you were cold all of the time? I don’t mean cold in that you’re always shivering, calorie restriction low body temperaturebut just a little cooler than normal, like a degree or so.

Calorie restriction’s magic seem to partly be because of a lower body temperature. It’s certainly not the only thing, but we know from previous studies that a lower body temperature is required in animals for them to have protection against cancer.

In fact, when researchers raised the ambient temperature in studies, and thus increased the animals body temperature, they lost their protection against common cancers.

Calorie restrictions lowers body temperature quite quickly, but after a while you tend to get used to it, or the effect on body temperature isn’t as dramatic once you stabilise from the weight loss.

What if you already have a low body temperature?

Well in this case you could be lucky! But first of all you want to rule out any causes that may not be so healthy. A good idea would be to get a full blood panel done to check your white blood count. Check if you have a thyroid problem or if you have any symptoms which may indicate poor circulation? Calorie restriction can cause you to have cold hands and feet, so it’s not by itself a sign of poor circulation.

Calorie restriction lowers metabolism and decreases thyroid hormones fT3, and fT4, but TSH should be within normal limits. If you have this then you are fine, but if there is a problem, a thyroid panel will pick it up.

My father already has a low body temperature, and says he always had a low body temperature. interestingly he actually looks a lot younger than his age as well; but this may have to do with the fact that he ate really healthily when he was younger.

What is my body temperature on calorie restriction?

After seeing this study I thought that I should see how low my temperature does actually get in the mornings, especially when I increase my overnight fasting time. I woke up around 8:30 this morning and took my temperature right away, and it showed 34.85 Degrees Celsius! That is really low! I feel fine though, so no problem, but I didn’t expect it to go that low.

I just bought a ‘Braun Ear Thermometer’ to take more accurate measurements, and it’s really quick and easy to do. You don’t have to wait for ages until you get a proper reading because it takes the temperature from the tympanic membrane where one of the blood vessels run through. I believe it’s the same one the doctors actually use. 🙂

Having a low internal body temperature is a good sign that you could be effectively slowing down aging and protecting yourself from cancer. A low body temperature may also have unwanted symptoms, so if you have any symptoms associated with hypothermia, then increase your calories a little.

 

References

[1] Scientists unravel secrets of long life
http://news.bbc.co.uk/2/hi/health/2167316.stm

[2] Body Temperature
http://en.wikipedia.org/wiki/Image:1911_Animal_heat.png