KHashmi317 Posted June 24, 2020 Report Share Posted June 24, 2020 This may have already been reported on the forum. I rec'd an email today from Luigi (below): ---------------------------------- Dear Khurram, how are you? Hope you are doing well in these difficult times. I am writing to bring to your kind attention a new book, entitled the ‘Path to Longevity’, that summarizes more than 20 years of research, clinical practice and my accumulated knowledge on healthy longevity. Here, a video interview with Sunrise TV that encapsulates some of the key topics: My ultimate dream is that by reading this book people might start to examine their current level of physical and psychological health, and their subconscious expectations for the future. I hope that by becoming more aware of their full potential they will unlock a profoundly felt need for transformation and possibly help the world become a better place. Warmest regards, Luigi PROFESSOR LUIGI FONTANA, MD, PhD, FRACP Professor of Medicine and Nutrition Leonard P Ullmann Chair in Translational Metabolic Health Director, Healthy Longevity Research and Clinical Program Charles Perkins Centre | Sydney Medical School (Central Clinical School) Faculty of Medicine and Health The University of Sydney Level 5 West | D17 – Education and Research Hub, The Charles Perkins Centre | The University of Sydney | NSW | 2006 Clinical Academic | Department of Endocrinology Royal Prince Alfred Hospital | Camperdown | NSW | 2050 T +61 2 8627 7499 | M +61 4 0879 0318 E luigi.fontana@sydney.edu.au W http://sydney.edu.au/perkins T @LuigiFontana22 Ln https://linkedin.com/in/luigi-fontana-md-phd-fracp-6383b1b0/ F https://www.facebook.com/prof.luigifontanaMD.PhD Youtube: https://www.youtube.com/channel/UCJd_Uuxlsvs9gky4dSCntXg This email plus any attachments to it are confidential. Any unauthorized use is strictly prohibited. If you receive this email in error, please delete it and any attachments. Please think of our environment and only print this email if necessary. SAVE PAPER - THINK BEFORE YOU PRINT Quote Link to comment Share on other sites More sharing options...
Sibiriak Posted June 24, 2020 Report Share Posted June 24, 2020 (edited) Table of Contents About the author xi Preface xiii Where this all began xiv Information is power xvi Part I The Beginning of Wisdom 1 Chapter 1 Are You Ready to Enjoy Your Life? 2 Are you ready to embark on the miraculous voyage that is your life? 3 What do you really know about your health? 4 Who is in charge? 5 Who are you? 5 Listen and learn 5 Be your own light: self-awareness is key 6 Chapter 2 Healthy Centenarians: The Quest for Healthy Longevity 7 Secrets shares by world's most long-living populations 8 Okinawa: 'land of the immortals' 8 Sardinia and South Italy: Kingdom of Methuselahs 12 Is vegetarianism the main secret to a long healthy life? 13 Facts, not myths on vegetarian diets: the results of the scientific studies 14 The Seventh-day Adventist vegetarians 15 Is the hunter-gatherer lifestyle the answer for a long and healthy life? 17 Do elite athletes hold the key to longevity? 17 Chapter 3 Healthspan and the Mechanisms of Ageing 20 Why do we age? 20 Death is unavoidable, but a life of prolonged ill-health is not 21 Can we prevent ageing? 22 Is ageing inextricably linked with disease? 22 Why do people develop chronic diseases not linked to ageing itself? 24 Chronic illnesses have common causes 24 Why we need to focus first on a better lifestyle? 25 The Framingham Heart Study 26 How cancer develops? 26 Excess body fat and cancer risk 28 Part II Nourishing Your Body 29 Chapter 4 The Science of Healthy Nutrition 30 Belly fat: the enemy within 31 Why is it important to have a normal BMI? 33 Is BMI the best index to measure body fatness? 35 The importance of monitoring our body weight 35 Watch your waist, not just your weight 36 Simple ways to assess whether you have abdominal obesity 37 What is a healthy waist circumference? 37 Let's take action to reduce our waist circumference 38 What will happen with a reduction in waist circumference? 39 How fast should you lose weight? 40 How can you stop putting the weight back on? 40 Beyond weight loss: successful ageing 41 Chapter 5 Longevity Effects of Restricting Calories and Fasting 42 Calorie restriction in rodents: the fountain of youth 42 Calorie restriction in monkeys: age record-breakers 43 Does calorie restriction work in humans? 45 Too much calorie restriction can be dangerous 47 Ways to control calories, without counting 47 The importance of replacing 'junk' with healthy plant-based foods 48 Leave the table when you are 80 per cent full 49 Intermittent fasting 50 Our studies on the effects of fasting 50 Different to the 5:2 diet 51 Benefits of 'healthy' fasting 51 Time-restricted fasting: the 16:8 diet 52 Dangers of frequent eating. Don't snack. Feast! 53 Eat your food slowly 53 Chapter 6 Healthy Children 55 Epigenetics and future generations: life takes notes on our genes 55 Before creation: preconception health for strong kids 57 Why health and lifestyle in pregnancy matter 57 Healthy birth: how delivery mode and early nutrition can shape the newborn's health 59 Healthy eating for breastfeeding 60 If possible, breastfeed your baby, it will improve your health as well 62 Balancing nutrition in our growing children through puberty 63 Chapter 7 Diet Quality Matters 65 How much protein should we eat? 66 Does eating more protein increase muscle mass? 67 High-protein diets promote disease and ageing 69 The quality of protein is more important than quantity 70 Animal protein 70 Plant protein 71 Fat: is dietary fat our real enemy? 72 Not all fat is created equal 73 Carbs: healthy versus unhealthy carbohydrates 74 Fibre 76 Part III From the Mediterranean to the Healthy Longevity Diet 81 Chapter 8 The Mediterranean Diet: Where Taste Meets Health 82 The 'discovery' of the Mediterranean diet 84 Health effects of the Mediterranean diet: how solid is the scientific evidence? 85 Mechanisms behind the benefits of the Mediterranean diet 87 Reduced oxidative and inflammatory damage 88 Gut health 89 Chapter 9 Move to the Modern Healthy Longevity Diet 91 The importance of healthy food diversity 93 The modern healthy longevity food pyramid explained 93 Vegetables: the staple food of the modern diet 94 Wild edible weeds: a well of nutrients 100 Herbs and spices: maximising flavour 101 Whole grains and legumes: combining energy, fibre and proteins 106 The wonders of nuts and seeds 119 Fruit is the best dessert to nourish the skin 125 Fish: substitute meat with fish for the good of your heart 127 Extra-virgin olive oil: the healthiest condiment 129 What should be drink? 130 How much should we drink? 132 Chapter 10 Foods to Eliminate or Drastically Reduce 133 Why are ultra-processed foods bad for you? 134 Sugars: not so sweet results 135 Soft drinks and sodas 135 Salt: sneaky sodium 136 Meat: is it good or bad for your health? 139 Eat whole foods, not supplements 143 Part IV Physical Exercise as a Daily Medicine 145 Chapter 11 Maximising Health Through Physical Exercise 146 Physical inactivity: the biggest public health problem of the 21st century 147 The 2,500-year history of sports medicine 148 Chapter 12 Beneficial Effects of Aerobic Exercise 150 Burning calories with endurance exercise 151 Aerobic exercise and type 2 diabetes 154 Endurance-exercise training improves cardiovascular health 154 Aerobic exercise helps to reduce cancer risk 155 Exercise training protects memory and prevents brain fog 156 Chapter 13 Starting of Improving Aerobic-Exercise Training 157 Training intensity 157 Training duration and volume 160 Training frequency 160 High-intensity interval training: how and when? 161 Use it, lose it 163 How much exercise is too much? 164 Chapter 14 Fourtifying Muscles and Bones: The Science of Strength Training 166 Intensity, frequency repetitions and rest periods 168 Make a start with 15 minutes of a body strength training program at home 169 Chapter 15 Posture, Balance and Flexibility: The Essential Exercises 173 Pain and joint degeneration 173 Why good posture is vital 174 What is the correct posture? 175 Chapter 16 Hatha Yoga, Tai Chi and Martial Arts: East Meets West 178 Tai chi 178 Yoga 179 Slow, deep breathing: a powerful tool to fight stress and anxiety 184 Part V Prevention 189 Chapter 17 Take Preventative Action to Stay Healthy 190 Smoking kills you and harms your loved ones 190 Sun exposure and vitamin 😧 how, when, where and why? 192 Alcohol: the good, the bad, and the ugly 195 Brush your teeth regularly: gum disease causes systemic inflammation 197 Chapter 18 The Importance of Health Screening 199 What tests do we need and when? 200 Screening for cancer 201 Beyond active surveillance and watchful waiting 204 Part VI Our Minds 207 Chapter 19 Nourish Your Mind and Train Your Brain 208 Improving our brain function: cognitive training 209 Brain plasticity can improve into old age 210 Fasting and endurance exercise boost effects of cognitive training 212 Preventing cognitive decline 212 A healthy diet helps to prevent cognitive decline 213 Physical exercise can help prevent dementia 214 Quality sleep lowers the risk for dementia 215 The importance of strong social relationships 215 Chapter 20 Rest and Sleep Quality 216 What science tells us happens when we fall asleep 217 Benefits of sleep 218 Slow-wave sleep disruption promotes dementia 219 How many hours should we sleep? 220 How to improve your sleep quality 221 Chapter 21 Mindfulness Meditation: Learning to Live in the Present 223 Mindfulness exercises: the art of now 224 Mindfulness combats 'constantly thinking disorder' 224 Inner serenity time: how to begin 225 Ten benefits of mindfulness meditation 226 How negative emotions affect our wellbeing 228 What is your level of mindfulness? 231 Mindfulness exercises 232 Mindfulness is a precious instrument to boost creativity 233 Chapter 22 Family, Happiness and a Future Without Fear 235 The importance of family, friends and community 235 Knowing ourselves: the way to do is being 236 The stream of life 237 Maximising our potential: living according to our own nature 237 Beyond the sensory: freedom from cultural illusions 238 Intuition: the highest form of intelligence 239 Happiness: a plant to nurture? 242 Six interventions to develop and increase your happiness 244 Of life and death 246 Transforming yourself one step at a time 247 Part VII Our World 251 Chapter 23 A Healthy Sustainable Environment to Live in 252 Chapter 24 Pollution is Making us Sick 255 No 'normal' concentrations of particulate matter exist 255 Where do these fine particles come from? 256 Livestock and environmental pollution 257 Global heating 259 Chapter 25 Securing the Future 260 Chapter 26 My Message to the Reader 263 Appendix What Gets Measured, Gets Done: Track Your Progress 265 Measuring markers of systemic health 266 Measuring markers of cardiovascular health 267 'Bad' cholesterol 268 'Good' cholesterol 270 Blood glucose and other markers of optimal glucose metabolism 271 Blood pressure 273 Maximal oxygen consumption and fitness 274 Monitoring progress - other tests 275 References/bibliography 276 Acknowledgements 318 Edited June 24, 2020 by Sibiriak Quote Link to comment Share on other sites More sharing options...
Sibiriak Posted June 24, 2020 Report Share Posted June 24, 2020 (edited) Barnes and Noble gives the title of the book as "The Path to Longevity: The Secrets to Living a Long, Happy, Healthy Life". At Amazon and elsewhere, the subordinate title phrase is: "The Path to Longevity: How to reach 100 with the Health and Stamina of a 40 Year Old" In this day and age "living a long, happy,healthy life" is really blah, goal-wise. Edited June 24, 2020 by Sibiriak Quote Link to comment Share on other sites More sharing options...
Saul Posted June 24, 2020 Report Share Posted June 24, 2020 Hi Khurram! After reading the Table of Contents posted by Sibiriac, I bought the Amazon kindle version of the book, for a little over $11. -- Saul Quote Link to comment Share on other sites More sharing options...
Annik Posted June 25, 2020 Report Share Posted June 25, 2020 On 6/24/2020 at 12:59 AM, Sibiriak said: Barnes and Noble gives the title of the book as "The Path to Longevity: The Secrets to Living a Long, Happy, Healthy Life". At Amazon and elsewhere, the subordinate title phrase is: "The Path to Longevity: How to reach 100 with the Health and Stamina of a 40 Year Old" In this day and age "living a long, happy,healthy life" is really blah, goal-wise. It's a sad day when you think that living a long, happy, healthy life is "blah." What is a worthy or exciting goal for you? Quote Link to comment Share on other sites More sharing options...
Saul Posted June 25, 2020 Report Share Posted June 25, 2020 6 hours ago, Annik said: It's a sad day when you think that living a long, happy, healthy life is "blah." What is a worthy or exciting goal for you? I agree. -- Saul Quote Link to comment Share on other sites More sharing options...
Todd Allen Posted June 25, 2020 Report Share Posted June 25, 2020 7 hours ago, Annik said: It's a sad day when you think that living a long, happy, healthy life is "blah." What is a worthy or exciting goal for you? I read it as sardonic commentary. Sibiriak didn't say that is what he thinks, rather it is what he believes society thinks. The Amazon subtitle sounds less credible to me, a bit like snake oil, but I imagine they chose it with careful consideration of what will likely sell the most books. Quote Link to comment Share on other sites More sharing options...
Gordo Posted June 26, 2020 Report Share Posted June 26, 2020 Table of contents looks good. Quote It's a sad day when you think that living a long, happy, healthy life is "blah." What is a worthy or exciting goal for you? Maybe add "meaningful life" to the mix, but that would be a different book 😉 Quote Link to comment Share on other sites More sharing options...
TomBAvoider Posted June 26, 2020 Report Share Posted June 26, 2020 Funny. Being familiar with a lot of the research this book seems to be based on - once I read the table of contents, I feel like I read the book! Joking aside, I might pick it up at some point, although I don't expect many surprises. I guess that's the downside of too much reading in the subject area, hard to come across genuinely novel stuff :) Quote Link to comment Share on other sites More sharing options...
Annik Posted June 26, 2020 Report Share Posted June 26, 2020 14 hours ago, Todd Allen said: I read it as sardonic commentary. Maybe if he didn't add, "...goal wise." Sometimes I think many CR practitioners are into masochism. I'm definitely interested in extending my life, but first I want a life worth living. Quote Link to comment Share on other sites More sharing options...
Ron Put Posted June 26, 2020 Report Share Posted June 26, 2020 3 On 6/23/2020 at 9:59 PM, Sibiriak said: Barnes and Noble gives the title of the book as "The Path to Longevity: The Secrets to Living a Long, Happy, Healthy Life". At Amazon and elsewhere, the subordinate title phrase is: "The Path to Longevity: How to reach 100 with the Health and Stamina of a 40 Year Old" In this day and age "living a long, happy,healthy life" is really blah, goal-wise. I read this to indicate that "The Path to Longevity: The Secrets to Living a Long, Happy, Healthy Life" was not enough of a hard sell for the Amazon editors and they felt that they had to spell out "reach 100" and "health and stamina of a 40-year-old" in order to entice the crowds to buy the book. More to do with the madness of crowds, than with Sibiriak's personal opinion or masochism.... Quote Link to comment Share on other sites More sharing options...
TomBAvoider Posted June 26, 2020 Report Share Posted June 26, 2020 (edited) I agree with Ron wrt. Sibirak's intent. Edited June 26, 2020 by TomBAvoider Quote Link to comment Share on other sites More sharing options...
Mike41 Posted June 26, 2020 Report Share Posted June 26, 2020 (edited) I’m reading it and one surprise was protein consumption and muscle mass. He cites studies showing not much if anything for weightlifting above rda amounts. Edited June 26, 2020 by Mike41 Quote Link to comment Share on other sites More sharing options...
mccoy Posted June 26, 2020 Report Share Posted June 26, 2020 55 minutes ago, Mike41 said: I’m reading it and one surprise was protein consumption and muscle mass. He cites studies showing not much if anything for weightlifting above rda amounts. Mike, weightlifting is different from bodybuilding, in the former you prioritize strength, in the latter you prioritize size, hence muscle protein synthesis must be by necessity pursued. The required protein amount for resistance training is still very controversial. Bodybuilders tend to exaggerate since their main goal is muscle size and not longevity, whereas many vegan authors probably err on the opposite side. I would like to know what's the optimum but I myself don't know. Sure it seems not to be the 2.2 g/kg/d the main authors suggest, but I can tell you by experience that with a very strenuous activity you won't grow in size by mere RDA amounts. Quote Link to comment Share on other sites More sharing options...
Mike41 Posted June 27, 2020 Report Share Posted June 27, 2020 (edited) McCoy said: Mike, weightlifting is different from bodybuilding, in the former you prioritize strength, in the latter you prioritize size, hence muscle protein synthesis must be by necessity pursued McCoy, I misquoted Longo sorry for that it’s a bit confusing. What he actually said was anything beyond 30 gms of protein in a given meal was useless to increase muscle mass and is in fact harmful. my personal experience is different then yours. I ate tons of protein several times in my life and didn’t notice any effect beyond what I get eating normal, but that’s me. “20. World Health Organization. Protein and Amino Acid Requirements in Human Nutrition. WHO Press, Report Series 935, 1–265 (2007). 21. Mittendorfer, B., Klein, S. & Fontana L. A word of caution against excessive protein intake. Nature Reviews: Endocrinology, 16, 59-66 (2019). 22. Finger, D., et al. Effects of protein supplementation in older adults undergoing resistance training: a systematic review and meta-analysis. Sports Medicine, 45, 245-255 (2015). 23. Morton, R.W., et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52, 376-384 (2018). 24. Reidy, P.T. & Rasmussen, B.B. Role of ingested amino acids and protein in the promotion of resistance exercise-induced muscle protein anabolism. The Journal of Nutrition, 146, 155-183 (2016). 25. Holm, L. & Nordsborg, N.B. Supplementing a normal diet with protein yields a moderate improvement in the robust gains in muscle mass and strength induced by resistance training in older individuals. The American Journal of Clinical Nutrition, 106, 971-972 (2017). 26. Liao, C.D., et al. Effects of protein supplementation combined with resistance exercise on body composition and physical function in older adults: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 106, 1078-1091 (2017). 27. Moore, D.R., et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences, 70, 57-62 (2015). 28. Murphy, C.H., Oikawa, S.Y. & Phillips, S.M. Dietary protein to maintain muscle mass in aging: a case for per-meal protein recommendations. The Journal of Frailty & Aging, 5, 49-58 (2016). 29. Moore, D.R., et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. The American Journal of Clinical Nutrition, 89, 161-168 (2009).” — Path to Longevity by Luigi Fontanahttps://a.co/fuUKBCM Edited June 27, 2020 by Mike41 Quote Link to comment Share on other sites More sharing options...
Todd Allen Posted June 27, 2020 Report Share Posted June 27, 2020 55 minutes ago, Mike41 said: I misquoted Longo sorry for that it’s a bit confusing. What he actually said was anything beyond 30 gms of protein in a given meal was useless to increase muscle mass and is in fact harmful. That would be considered an extreme fringe opinion within the large community of body builders. I expect the majority of people eating one or two meals a day would also disagree. And there is a rapidly growing community of people eating meat based diets that disagree. Quote Link to comment Share on other sites More sharing options...
Ron Put Posted June 27, 2020 Report Share Posted June 27, 2020 1 hour ago, Todd Allen said: That would be considered an extreme fringe opinion within the large community of body builders. Hm, this seems a rather extreme statement in itself, IMO. You may be right that single meal protein intake above 30g does increase the net balance of plasma amino acids, as I've seen a couple of small studies agree with this:The Anabolic Response to a Meal Containing Different Amounts of Protein Is Not Limited by the Maximal Stimulation of Protein Synthesis in Healthy Young Adults"...whole body net protein balance improves with greater protein intake above that previously suggested to maximally stimulating muscle protein synthesis because of a simultaneous reduction in protein breakdown." But this does not mean that eating tons of protein is beneficial to overall health or longevity and the preponderance of the evidence suggests otherwise. Similarly with diets high in animal protein. After all, we know that you can dramatically increase lean muscle mass by using steroids such as testosterone or trenbolone, but it will be at the expense of your long-term health. Quote Link to comment Share on other sites More sharing options...
Mike41 Posted June 27, 2020 Report Share Posted June 27, 2020 (edited) 6 hours ago, Ron Put said: Hm, this seems a rather extreme statement in itself, IMO. You may be right that single meal protein intake above 30g does increase the net balance of plasma amino acids, as I've seen a couple of small studies agree with this:The Anabolic Response to a Meal Containing Different Amounts of Protein Is Not Limited by the Maximal Stimulation of Protein Synthesis in Healthy Young Adults"...whole body net protein balance improves with greater protein intake above that previously suggested to maximally stimulating muscle protein synthesis because of a simultaneous reduction in protein breakdown." But this does not mean that eating tons of protein is beneficial to overall health or longevity and the preponderance of the evidence suggests otherwise. Similarly with diets high in animal protein. After all, we know that you can dramatically increase lean muscle mass by using steroids such as testosterone or trenbolone, but it will be at the expense of your long-term health. Well in fact Longo definitely quotes research suggesting high intake of protein is a significant promoter of chronic illness including cancer! “44. Simpson, S.J., et al. Dietary protein, aging and nutritional geometry. Ageing Research Reviews, 39, 78-86 (2017). 45. Solon-Biet, S.M., et al. The ratio of macronutrients, not caloric intake. Cell Metabolism, (2014). 46. Mensink, R. Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis. World Health Organization, (2016). 47. Tang, W.H., et al. Intestinal microbial metabolism of phosphatidylcholine and cardiovascular risk. The New England Journal of Medicine, 368, 1575-1584 (2013). 48. Bastide, N.M., Pierre, F.H. & Corpet, D.E. Heme iron from meat and risk of colorectal cancer: a meta-analysis and a review of the mechanisms involved. Cancer Prevention Research, 4, 177-184 (2011). 49. Efeyan, A., Zoncu, R. & Sabatini, D.M. Amino acids and mTORC1: from lysosomes to disease. Trends in Molecular Medicine, 18, 524-533 (2012). 50. Weickert, M.O., et al. Effects of supplemented isoenergetic diets differing in cereal fiber and protein content on insulin sensitivity in overweight humans. The American Journal of Clinical Nutrition, 94, 459-471 (2011). 51. Hattersley, J.G., et al. Modulation of amino acid metabolic signatures by supplemented isoenergetic diets differing in protein and cereal fiber content. The Journal of Clinical Endocrinology and Metabolism, 99, E25992609 (2014). 52. Sargrad, K.R., et al. Effect of high protein vs high carbohydrate intake on insulin sensitivity, body weight, hemoglobin A1c, and blood pressure in patients with type 2 diabetes mellitus. Journal of the American Dietetic Association, 105, 573-580 (2005). 53. Malik, V.S., et al. Dietary protein intake. American Journal of Epidemiology, (2016). 54. Sluijs, I., et al. Dietary intake of total, animal, and vegetable protein and risk of type 2 diabetes. Diabetes Care, (2010). 55. Fontana, L., et al. Decreased consumption of branched-chain amino acids. Cell Reports, (2016). 56. Smith, G.I., et al. Protein ingestion induces muscle insulin resistance independent of leucine-mediated mTOR activation. Diabetes, 64, 1555-1563 (2015). 57. Ericksen, R.E., et al. Loss of BCAA catabolism during carcinogenesis enhances mTORC1 activity” — Path to Longevity by Luigi Fontanahttps://a.co/3XvubPr Edited June 27, 2020 by Mike41 Quote Link to comment Share on other sites More sharing options...
Todd Allen Posted June 28, 2020 Report Share Posted June 28, 2020 9 hours ago, Ron Put said: But this does not mean that eating tons of protein is beneficial to overall health or longevity The body builders example I believe negates the first half of the statement that more than 30 grams of protein in a meal is useless. I don't think we have sufficient data regarding body builders to evaluate how detrimental to health or longevity very high protein intake might be but it clearly isn't a death sentence as there are quite a few that have made it into their 80s and 90s. As for the 2nd half of the statement, if I eat one meal a day and limit myself to 30 grams of protein or less for fear that more than 30 grams in one meal is harmful I won't even get the low RDA of protein. Quote Link to comment Share on other sites More sharing options...
Gordo Posted June 28, 2020 Report Share Posted June 28, 2020 If you missed it previously, Fontana posted a good lecture about 18 months ago that seems to cover many of the topics of this new book: 13:44 CR in primates 25:30 talks about CALERIE study 29:02 he specifically mentions the CR Society and shows a before/after pic and biomarkers of one member 36:55 talks about the importance of increasing adiponectin and especially the importance of reduced core body temperature as a biomarker for longevity 38:00 skeletal muscle profile on CR, importance of downregulation of IGF-1 43:40 Side effects of chronic severe CR - how to know if you are overdoing CR 44:30 It is NOT TRUE that the more CR the better. Talks about study showing how 40% CR did not result in increased longevity for 2/3rds of the subtypes of mice tested. 20% CR is optimal for many strains of mice. Biomarkers are key for determining what the optimal CR level is. You must have sufficient energy to promote longevity. 46:15 Used to think it was just about the calories, but now we know that is NOT true. Composition of diet is important, meal timing is important - CR with eating all day does not result in longevity in mice (50:00) 51:10 Discusses ongoing human intermittent fasting clinical trial 53:40 Importance of low protein / methionine restriction for longevity independent of CR (blocks tumor development) 59:25 You should eat around 10% protein ("a calorie is not a calorie", "stay away from low carb or ketogenic diets") 1:04:20 Talks about the gut microbiome. Diet reliably and rapidly changes the gut microbiome, protein intake and fiber are key, the more diversity of vegetables you eat the better your gut microbiome, which results in reduced inflamation (related to short chain fatty acids). Eat legumes, whole grains, and lots of vegetables. 1:10:50 Your gut microbiome impacts your physiologic response to CR 1:13:00 Describes other pieces of the health/longevity puzzle he will talk about in a future lecture: exercise, breathing and rate of respiration, sleep, meditation, phytochemicals, cognitive training 1:18:00 Future of medicine is prevention. Reducing mental stress, sedentary lifestyle, excessive calorie intake, and poor diets are key. Quote Link to comment Share on other sites More sharing options...
Mike41 Posted June 28, 2020 Report Share Posted June 28, 2020 (edited) 17 hours ago, Todd Allen said: The body builders example I believe negates the first half of the statement that more than 30 grams of protein in a meal is useless. I don't think we have sufficient data regarding body builders to evaluate how detrimental to health or longevity very high protein intake might be but it clearly isn't a death sentence as there are quite a few that have made it into their 80s and 90s. As for the 2nd half of the statement, if I eat one meal a day and limit myself to 30 grams of protein or less for fear that more than 30 grams in one meal is harmful I won't even get the low RDA of protein. https://www.renalandurologynews.com/home/conference-highlights/american-urological-association-annual-meeting/aua-2016-annual-meeting/aua-2016-misc-urinary-problems/mortality-rate-higher-among-bodybuilders/ Doesn’t look too good for bodybuilders in this study. There is little research and even this one has the hormonal confounder so it’s probably these supplements that are screwing their bodies up. I suspect “natural bodybuilders” might just live longer on average, but that’s a comparison with average people. Fontana’s talking about the longest lived people with the best health in old age up to death. These folks are not eating loads of protein. Edited June 28, 2020 by Mike41 Quote Link to comment Share on other sites More sharing options...
Ron Put Posted June 28, 2020 Report Share Posted June 28, 2020 Me agrees with Mike.... Quote Link to comment Share on other sites More sharing options...
Todd Allen Posted June 29, 2020 Report Share Posted June 29, 2020 3 hours ago, Mike41 said: Doesn’t look too good for bodybuilders in this study. No one believes doping promotes longevity. Quote The researchers found no significant difference in mortality rates above age 50 years. Quote Link to comment Share on other sites More sharing options...
JamesMitchell Posted June 29, 2020 Report Share Posted June 29, 2020 Just wanted to say I purchased the book and am enjoying the sample so far. I appreciate that Fontana includes chapters on meditation, community, and diet's impact on Mother Earth. This book will be a good roundup of what I first learned from The CR Society in 2016. I'll be passing the book onto family & friends. Thanks for sharing it's existence! Quote Link to comment Share on other sites More sharing options...
mccoy Posted June 29, 2020 Report Share Posted June 29, 2020 (edited) RE. Protein: again, the literature is confusing and it risks to become a degree-of-belief approach, like in many other topics in nutrition science. In my considered opinion, you guys are all correct in one way ore another. There is a protein maximum threshold for muscle protein synthesis (MPS), that's indisputable. Otherwise, we might eat 400 grams of protein per day and get bigger than Ronnie Coleman What is that max threshold is a function of many variables, like individual metabolism, type and intensity and volume of exercise, type of protein, and so on. Here the literature becomes controversial. When Mike Colella says he didn't grow in muscle eating tons of protein, I really believe him and I'm not very much different from him. but stating bluntly that the RDA is enough to promote considerable MPS is a long shot, contrary to the laws of biology, even in young people, although it may be true for the limited amount of people who are strong absorbers of nutrients and who naturally have a low requirement for protein. For these people, the RDA may be twice their minimum requirement. But probably that's about the 10th percentile of the population. The energy input, especially from carbs, seems to have a protein-sparing effect, that is an abundance of energy requires less protein for MPS. In the end, I believe that the fair thing to say is that, providing we are interested in promoting some MPS, and we should be over a certain age, we should strive to optimize the amount of protein in such a way that we get the maximum results in terms of MPS with the minimum amount of protein. The above would entail ingesting many carbs, but this may have detrimental effects on glycemia. As far as I'm concerned, I'm still trying to understand which is my optimum amount. I believe, approximately it may be in between 1.2 and 1.6 g/kg/d, with my present volume and intensity of exercise, which is not much. I might require more but only if I increase the loadings and the volume. One way to optimize may be to eat more protein in exercise days and less in normal days, taking advantage of the anabolic window of opportunity which also decreases the requirement of protein for MPS. Some bodybuilders seem to require less protein than we might think, for example I studied the case of the natural vegan bodybuilder Torre Washington, who in his forties used to eat 100-150 grams of vegan protein per day, which is not much, in my estimate it was on average 1.5 g/kg/d of plant-based protein, far less than the 2.2 advised to bodybuilders of just animal protein! But he may be in that 10th percentile which I cited above. Edited June 29, 2020 by mccoy Quote Link to comment Share on other sites More sharing options...
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