Calorie Restriction Extends Lifespan by Almost 50% in Small Primates!

This study on calorie restriction in the grey mouse lemur primate came as a surprise. For 10-years, researchers at CNRS and the French National Museum of Natural History (MNHN), as well as other teams, were studying the effect of long-term caloric restriction starting from early adulthood.

Calorie restriction has long been known to reduce the risk of common diseases as well as extend maximum lifespan in a variety of species from worms, spiders, mice, dogs, and rhesus monkeys.

In recent years we’ve had two major studies published on the effect of the diet in rhesus monkeys showing that calorie restriction does affect healthspan and increase lifespan. However, results were mixed, and there were several issues with the studies which may have affected the outcome.

Calorie restriction drastically improves lifespan in small primates

Today, we have a much clearer result: calorie restriction drastically improves survival in the grey mouse lemur, a small primate, that were subjected to calorie restriction from early adulthood.

The researchers chose this primate because it has a similar physiology to humans, and therefore the results would be more likely to translate to humans.

They are a good candidate to study because of several reasons:

  • They display age-related cognitive alternations like humans
  • They develop declining motor function and sarcopenia
  • They have changes in glucoregulatory function with age
  • They have age-related changes in their immune system with age
  • They have other age-related changes in their sensorial system and immune system
  • They are genetically heterogeneous (diverse genetically, like humans).

The study design and what they ate

So at the start of the study in 2006, the scientists split up 36 male monkeys into two groups: one had their calories reduced by 30% and the other ate a normal diet.

The monkeys were given 15 grams of a mixture and 6 grams of fresh fruit per day, which was about 105kJ/day on average. The calorie restriction monkeys received 30% less and ate around 71 kJ/day on average.

Due to changes in food intake over time, the actual caloric reduction ended up being 24%.

Over time they were tracking several indicators of health and measured lifespan until their natural death.

Lifespan

By the cut off point of the study, none of the monkeys who were eating the standard control diet were alive. Whereas seven of the nineteen (37%) of the animals on calorie restriction were still alive and kicking.

Median survival for CR – 9.6 years

Median survival for Control – 6.4 years

The researchers noted that seven of the animals on calorie restriction far exceeded the maximum lifespan by reaching 13 years of age. The normal maximum lifespan in this colony was reported to have previously been 12 years.

The mortality rate from age-related diseases in the CR group was 60% lower than the control group. As you can see below (d), when they factored out deaths from other causes like accidents, around 60% of the monkeys are still living.

If you include all deaths, around one-third of the CR monkeys are still alive, while all the control monkeys are dead by this point.

Although, CR monkeys were more susceptible to non-age related deaths from accidents (head trauma), MRI anesthesia incidents, infections and other causes which were undetermined.

Credit: https://www.nature.com/articles/s42003-018-0024-8/figures/1

Brain results

In contrast with the studies on calorie in restriction in rhesus monkeys, the researchers observed that CR caused slight grey matter atrophy in several brain regions of the calorie-restricted monkeys.

However, one part of the brain not affected, and that was the genu of the corpus callosum. This is the part where the two hemispheres of the brain are connected together to communicate.

The researchers in the paper do not go into why white matter in the brain of the CR monkeys was decreased.

Even though this effect was noted, it did not affect cognitive performance in the animals.

And some more good news: calorie restriction helped significantly slowed down and preserved the brain’s white matter in the monkeys on the diet.

Looking younger

One common theme in animals who are subjected to calorie restriction is that they appear to stay young-looking for longer.

The monkeys on the diet appeared to look years younger compared to ones eating a normal diet.

The CR monkeys had less whitening of their fur coat and the CR group were less likely to develop cataracts.

Calorie restriction reduces the appearance of aging in mouse lemurs. photo credit: CNRS/MNHN

My final thoughts

Calorie restriction in animals presents a lot of challenges, as was apparent from earlier studies in rhesus monkeys. There are many things which can go wrong, which can affect the results/outcomes, especially when it comes to lifespan.

As already mentioned, the calorie restriction monkeys were more likely to suffer from accidental deaths and things that were not age-related. The same appeared to be true of the NIA and Wisconsin studies as well.

When looking at the results and translatability of CR in humans, we should consider the causes of death and the overall quality of the study.

In the other rhesus monkey studies,’ many of the monkeys died from gastric bloat due to overcooked food. They also had deaths from accidents, deaths from anesthesia, and deaths related to endometriosis.

To make it even more complicated, the monkeys spontaneously reduced the number of calories and even approached the same body weight in one of the studies.

But even with these problems, the CR monkeys were still healthier, and 6 of the 20 rhesus monkeys broke longevity records for their species by living longer than 40 years.  And one rhesus monkey named Sherman was reported to have been 43 years old in 2017, while the average rhesus monkey lives to about 27.

Each animal model that calorie restriction is tried in has its positives and negatives. Due to compassion for the animals, non-interference (NIA rhesus monkey study) of medical conditions, accidents, among other reasons, it makes it more difficult to draw conclusions on the effect of CR on intrinsic aging.

Nevertheless, what we do know is that CR has a drastic impact on the diseases which are likely to kill humans: heart disease, stroke, cancer, diabetes etc.

In my opinion, it’s likely that calorie restriction will have a significant impact on aging and lifespan in humans when eating a healthy plant-based diet which is sufficient in vitamins and minerals.

Fauja Singh

The Inspirational Marathon Runner Fauja Singh

There are many centenarians in the UK, but Fauja stands out from the rest. When he was over 100 years old he was able to run the London Marathon! An amazing accomplishment! He holds many different records according to his wikipedia page.

Who is Fauja Singh?

Fauja Singh was born on the 1st of April 1911. He is part of the Sikh community in the UK and is of Punjabi Indian descent.

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.

CR Slows Down Muscle Aging

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 Diet Plan

Fauja Singh believes that the reason he has lived so long is that he also abstains from both smoking and alcohol, and he follows a vegetarian diet. He includes many fresh foods in this diet. Fauja has also limited the amount of food that he eats every day.

In the BBC interview below he told the reporter that he ate only a child’s size portion of food. He is practicing calorie restriction which has been known to prolong lifespan and it seems to be paying off for him.

A great example to follow!

I respect people like Fauja a lot. He has tried to live the best he could given the circumstances and things that he faced in life. He is a strong person who desires to live life and not slow down.

I follow a similar lifestyle to Faujua: I don’t 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 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 aging.

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.

 

Check out the following on Fauja Singh

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 Levels

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. 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 By clicking here

 

Is Mild Calorie Restriction Enough?

Even a Modest Reduction in Calorie Intake Might Extend Your Life

Calorie Restriction is known for extending lifespan in animals and does so in proportion to the degree of restriction. In a long-running experiment by the NIA, rhesus monkeys were split into groups, where one group would eat ad lib and the other group would be put on 30% Calorie Restriction.

The researchers set up the study so that the control fed animals were actually restricted by 10%, so they wouldn’t become fat or obese. The calorie-restricted group would receive 30% fewer calories.

Unfortunately, unlike the Wisconsin study which showed a significant increase in lifespan, this study showed no increase in mean lifespan in the adult-onset CR group. There could be many reasons for this, which I already discussed in my review of the studies here

It was already known that in certain strains of lab animals, 10% restriction can result in as much lifespan extension as 30% CR. Could the contradictory results of the two monkey studies be explained by the fact that the level of restriction in the NIA monkeys was already enough to elicit the maximum lifespan increase in rhesus monkeys?

I’m not so sure that is the answer because the rhesus monkeys failed to exhibit important changes their health parameters that match rodents and people who do calorie restriction. However, in both groups, the monkeys lived to around 35 years old, which is old for a rhesus monkey when you consider the fact that in previous cohorts, monkeys tend to live to an average of 27-28 years. That corresponds to human years to about 21 years extra life.

They also noted that 4 calorie-restricted monkeys lived to beyond 40 so far, and only 1 ad lib (10% CR). And out of 3264 rhesus monkeys looked at on record, only 2 monkeys had ever reached this age before. So that tells you something… maybe that aging was indeed slowed.

And we are still waiting for the final results from both studies which will be here in a few years time. And also, cancer incidence reported at the time was zero for the 30% CR group in the NIA study.

The researchers wrote about the monkey studies saying

“The possibility that lower levels of DR are as effective in increasing life span as high levels of DR could help explain the contradictory results reported on the effect of DR in rhesus monkeys in studies that were conducted at the University of Wisconsin and the NIA. One of the major differences in these two studies was body weight and the amount of food consumed by the AL monkeys. Body weight and food consumption were significantly greater in the AL monkeys in the study at Wisconsin compared to the AL monkeys at the NIA, suggesting that the AL monkeys at the NIA were slightly restricted compared to the AL monkeys at Wisconsin. Therefore, the lack of an increase in longevity reported by Mattison et al. could be because of the AL rhesus monkeys in this study having achieved a level of restriction necessary for an increase in life span, and a further restriction did not further increase lifespan.”

Study in Rats Comparing 10% CR and 40% CR

344 rat

In a study conducted in rats, the researchers looked to compare the difference in lifespan and disease in rats fed an ad-lib diet, 10% CR and 40% CR.

What was interesting and what came to my attention before I had finished with the paper was that the mean lifespan was similar for both restricted groups and that there was a significant increase in 10% survival and maximum lifespan for the 40% CR compared with the other two groups.

This is similar to the trend that has been noted in the NIA rhesus monkey study. Because of genetic differences, monkeys may respond differently to varying levels of CR.

You can see that quite a few rats in the study below died earlier than the 10% CR group, but the groups diverged near the end of the lifespan curve and the rats who ate 40% less lived far longer. Adlib group max 1026 | 10% CR max 1180 | 40% CR max 1400.

So for a lucky few who do engage in more strict CR, the pay off might be significant. Although, on average, perhaps even a modest reduction in calories will increase your lifespan by quite a few years.

The rate of declining health for the ad lib and 10% CR group was similar, there was no real difference. However, only in the 40% restricted group was the slope of the Gompertz curve altered, reflecting that the aging of these animals was slower and they remained healthier and had a slower rate of decline in their health.

The earlier deaths of some of the 40% CR group suggests that perhaps it was too much for some of the animals.

Calorie restriction in rats
Ann N Y Acad Sci. 2015 Dec 22. doi: 10.1111/nyas.12982. Significant life extension by ten percent dietary restriction. Richardson, Austad, Ikeno, Unnikrishnan, McCarter RJ. http://www.ncbi.nlm.nih.gov/pubmed/26695614

Humans who practice calorie restriction have greater control over the level of CR and can micro-manage their diet and supplements. We can also use tests to guide our practice and ease back when it might be too much. This gives us the best chance to see the best possible results from calorie restriction without compromising our health.

You can find the full paper here: http://onlinelibrary.wiley.com/doi/10.1111/nyas.12982/epdf

Calorie Restriction with Optimal Nutrition

What I Eat: Day 1

CRON stands for Calorie Restriction with Optimal Nutrition. Meaning that we have to get a lot of nutrition in fewer 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 treats.

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 favorite drink – Pukka Lemon, Ginger Tea. It also has licorice root, elderflower, fennel seed, lemon verbena leaf, turmeric root, lemon essential oil flavor. I also enjoy herbal teas for sleep.

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. 🙂

A little later I had some strawberries! 🙂

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.

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.

What I Eat: Day 2

Here’s a log of what I ate 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 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!

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! 🙂

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

Calorie Restriction Diet Plan

What Does A Calorie Restriction Diet Look Like? 

Leading on from my previous post, I want to give some further example of what I eat as part of my calorie restriction diet.

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 benefits of the diet.

It has been found that the hormone Ghrelin might be responsible in part for the beneficial effects of calorie restriction. This is the hormone which increases when you feel a little bit of hunger.

One of the first books on calorie restriction was called The 120 Year Diet by Dr. Roy Walford. It is still a book which I recommend to those interested in starting CR because it goes into the history of CR, the research, and has lots of tips on and recipes. It’s a bit older than the newer books out now, but still a good read.

These are the main books which are helpful for people wanting to learn about CR and perhaps those just starting CR:

    • The Longevity Diet
    • The CR Way
    • 120 Year Diet

What To Eat On A Calorie Restriction Diet

A calorie restriction diet can vary from person to person. The focus should be primarily on calorie intake and be meeting 100% of the nutritional needs for the day.

Since fruits and vegetables offer the most nutrition for the fewest calories, it’s better to focus on these foods first. A calorie restriction diet plan can be either vegan, vegetarian, or paleo. It really doesn’t matter too much as long as you’re eating lots of fresh foods.

There really isn’t one way to do the diet, you just have to experiment with what works for you and take into consideration the evidence if you’re doing the diet to extend lifespan.

The science of calorie restriction has taught us that sometimes animal experiments don’t fully translate into human results. The fact that humans have to reduce protein intake as well as calorie intake to reduce IGF-1 levels is just one example.

However, vegan protein sources have less impact on IGF-1.

Calorie Restriction Diet – How Many Calories a Day?

This entirely depends on what you’re comfortable with. Some people are not too worried about appearance and therefore opt for a more severe restriction.

However, if you were to ever do that then please make sure that you are under the supervision of a medical doctor. Calorie restriction should never be about starving yourself. The purpose of the diet is to improve health.

Most people I know who practice calorie restriction try for a moderate approach. They restrict calories by around 15-25% and find it easier to maintain this level of restriction long term.

Reduce calories gradually

For for the first 2-3 months you should only restrict calorie intake by about 5-10% and then restrict by another 5 – 10%.

You don’t want to shock your body into severe restriction and do more harm than good. CR in animals works best when CR is imposed gradually, not suddenly.

If you find yourself losing weight too quickly, then increase your calorie intake slightly or decrease the amount of exercise that you’re doing.

What To Eat On A Calorie Restriction Diet?

Some people will eat the same thing every single day, and some people will vary there diet.

When I was younger I was perfectly happy to just eat the same food every day, but later on, I started to add some variety to my diet. Include some staple foods in your diet.

What I’ve found is that 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.

A calorie restriction diet is very simple when it comes down to it. Keep the calories down, and keep the nutritional content of the diet up.

Eat a variety of foods from different food groups. Aim to have a variety of colors in your diet, as these can have different health benefits.

Once you get used to the diet, it’s pretty easy here on out. it does require a little planning at first, but then after a while, it’s autopilot for most of us.

Keep it fun!  

Make sure that you’re always experimenting on the diet. Try out new kinds of recipes and foods.

If you keep the diet interesting and fun, you’ll be more likely to stick with it. Don’t just eat bland foods, but uses spices, herbs, sauces, and other ingredients.

Example of what I ate today on CR

Breakfast:

Oatmeal

frozen Blueberries

Strawberries

Banana.

When the oatmeal has almost been cooked, I throw in the fruit and stir and then eat.

I typically have 10-20 grams of dark chocolate placed on top of the oatmeal at the end. It tastes delicious! 🙂

Lunch: 

Water

Banana

Mango

Apple

Baby Spinach

= Green Smoothie!

Adding some fat to the smoothie is good to help absorb the nutrients. Try adding walnuts, avocado, or whatever you prefer.

Green smoothies are great for times when you’re in a rush. In the summer I’ll usually have a smoothie every day. I’ll make it and pop it in the freezer for a bit until it’s nice and cold and then drink slowly.

Tip: Adding blueberries to the green smoothie will slow the absorption of sugar which will help prevent a sudden rise in blood sugar. Which is great for those of you who are at risk of blood sugar problems or if you have already got type 2 diabetes already.

Dinner:

Carrots

Peas

Corn

Green beans

Raisins.

Olive oil

Sauce

Chillie flakes

A pretty simple, but filling meal. It’s not something that I eat every day, but calorie restriction doesn’t have to be complicated either.
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Remember… It’s not all about what you eat, it’s also about what you don’t eat

For more information on calorie restriction diet science, how to’s, and recipes, check out the three best books on calorie restriction.

“The CR Way” was written by Paul McGlothin & Meredith Averill. Paul and Meredith have been featured on many the major TV networks, sharing their experience about practicing long-term calorie restriction. They have continued to pursue the understanding and implementation of calorie restriction in humans and have contributed greatly over the years in helping us understand how calorie restriction affects human health.

The diet they propose focuses a lot on glucose control, which is important to control if you are to get the full benefits of the diet.

Type 2 Diabetes is the fastest growing chronic condition in the world, but it doesn’t have to be. By adopting the kind of diet that “The CR Way” advocates, you’ll be protecting yourself against heart disease, diabetes, cancer, and other age-related conditions.

The CR Way is one of the latest books on the calorie restriction diet, and I recommend checking it out!