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One Rule to Live Longer, Look Younger and Be Healthier
My starting point for this article is this: there are no right models, but some models are useful. In other words, nothing is hard and fast in science. Our understanding is constantly evolving, and with it the world around us is evolving. And I’m not necessarily saying that the evolution of our understanding means that we understand more. At some point we just reach a point where we realize we don’t understand anything. And these can be pivotal points as they make us go back to basics and start over.
So aging, extending life and improving health (and appearance!) in old age… Looks like science has gone back to basics on this one. And there’s a simple principle that comes up over and over in every longevity study: eat less.
Now, there are two main ways to eat less. Let’s say you settle for reducing your caloric intake to X calories per day. (Note: I don’t know how much X should be for you – that will depend on body weight, physical activity, etc.) One way to eat these X calories daily would be to spread them throughout the day in frequent but small portion meals. Instead, you can eat the same amount of calories during an 8-hour window (ie eat fewer but larger meals) and fast for 16 hours. The last strategy is called intermittent fasting, and the scientific literature currently says this is the way to go if you want to live longer, look better, and feel healthier.
So researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “time-restricted early feeding,” where all meals fit into an early eight-hour period of the day (7 a.m. to 3 p.m.) or were spread over 12 hours (between 7 p.m. .m. and 7 p.m.). After five weeks, the eight-hour group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. And the best part – the eight-hour group also had a significantly reduced appetite.
Another study compared the effect of eating one evening meal per day for 8 weeks and reported a 4.1% weight loss compared to an isocaloric diet eaten as three meals per day. One meal per day was also associated with reductions in fasting glucose and improvements in LDL- and HDL-cholesterol.
I can go on to cite other studies. Many of these are in rats, where intermittent fasting permanently extends lifespan and health by at least 10 percent (which, by the way, in the rat world means many years). But I want to bring this discussion back to basics, which was my original premise. Remember that in every religion some form of fasting is an important practice. Do you think this is for religious purposes? And do you think it’s a coincidence that all religions recommend incorporating some fasting regimen? I would think not. My guess is that people have always intuitively known what is best for them. And this intuitive knowledge is reflected in religious texts that act as manuals for a healthy life. Indeed, if you followed spiritual teachings (eg love unconditionally, forgive, be compassionate, let go and surrender, don’t overeat, etc.), you might live longer and healthier (provided, of course, that you throw away the institutional ” religious” crap. which was superimposed to serve the ego purposes of the upper classes). Now science comes along and says the same thing that religions have been preaching for centuries—intermittent fasting appears to trigger restorative processes in the body, which, in turn, increase health, improve appearance, and extend life. It’s not interesting!
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