CR longevity and exercise.

[JP223322]

I’m unsure of the real definition of CR.

I Have been on a 7000 calorie deficit per week which has nicely translated to 10lb/month loss for 6 months (220 to 160).

I exercise 900kcal each day , 7 Days / week.

Im WFPB and never hungry.

Am I CR if I’m not hungry ??

Does the calorie deficit of 1000day count if there are no hunger pains ??

i’m reading that for longevity / cancer prevention “hunger” is required,
 

the question of exercise and hunger do not seem to be defined together .

My RMR (measured) is 1565kcal

if I’m lucky I consume 1500kcal

and I burn about 1000kcal jogging 7mi/day plus “activity”.

does this count as CR (with no hunger),

[Dean Pomerleau]

8 minutes ago, Jon Power said:

My RMR (measured) is 1565kcal

if I’m lucky I consume 1500kcal

and I burn about 1000kcal jogging 7mi/day plus “activity”.

does this count as CR (with no hunger),

Hi Jon and welcome!

Assuming all the above is accurate, you'd definitely be calorie restricted. Whether you are starting to exhibit the hallmarks of CR would best be determined via bloodwork. Have you had any done recently so you can compare to your pre-weight loss baseline? 

Regarding hunger, we had a long debate years ago about whether hunger was necessary for CR benefits. You can read all about it here:

--Dean

[JP223322]

Yes,

(unmedicated)

2014 TC 303, 5/2021 TC 146,

2014 trig 287, 5/2021 46 

i had Boston heart tests 2014 And 2021 plus cholesterol tests every 2 weeks.

all blood work perfect 

but I have no idea what to look for.

I’m looking to make my body recycle old cells .

the problem with WFPB is that it’s almost impossible to eat 1500kcal.

my breakfast is a massive bowl of berries 780kcal.

lunch apple / orange

dinner typically 400 or 500 kcal (purple sweet potato plus legumes / broccoli)

No oils.

my goal is 150lb (I’m 5-10) then I suspect I will have a hard time maintaining 150lb.

I have a SEVERLY dilated LA, due to years of high bp (dissection) now 112/72 unmedicated.

a1c 4.6% .. historically never got above 5.6.

im 63 and kinda “fell into” WFPB and from there longevity and that led to CR (and here).

I recently did a VO2MAX test, got  48.2 which shocked me as I jog only zone 2.

I’ve done an epigenetic baseline (waiting results) and now doing 3 months of resveritol and NMN

(considering metformin but unsure)

im only interested in cell recycling AND LONGEVITY.

I suspected that I was CR but it’s hard to tell from the books if exercise counts in a net calorie formulation.

I eat 10% fat, 10% protein, 80% complex carbs , no pasta, bread, rice, or potatoes (except sweet potatoes).

 

[JP223322]

I very much appreciate you taking the time to reply.

the exercise equation is missing from every book I’ve read (Sinclair, Longo,  Gundry).

 

[JP223322]

Sorry .. I just lied .. I’m in denial.  
When I went for the DEXA body scan and the VO2MAX test I was measured and I’ve lost an inch ..

I’m now 5-9 which screwed up my BMI which in turn made be retarget from 155 to 150. 
Mentally I’m still 5-10 

[Dean Pomerleau]

Jon,

Sounds like you are doing great and I wouldn't worry if you are "really" doing CR. There isn't any official definition in humans anyway and it is pretty unclear whether serious CR will beat a healthy, obesity-avoiding diet.

Here is the webpage with a list of CR biomarkers to track:

https://www.crsociety.org/resources/tests_and_biomarkers

Here is a post discussing my blood tests and whether lots of exercise (quite a bit more than you) that results in a "net calorie deficit" is equivalently (or perhaps more) beneficial when compared to a more sedentary style of CR with fewer calories. It includes a good list of common CR biomarkers:

You might also be interested in this thead and associated links:

--Dean

[Dean Pomerleau]

Jon,

Here is a good set of posts to read in you want to do a deep dive into the relative merits of focusing solely on cutting calories (the "calorie, calorie, calorie" mantra) vs. creating a "net calorie deficit"  by engaging in lots of exercise and/or calorie-burning cold exposure:

https://www.crsociety.org/search/?&q="calories, calories, calories"&author=Dean Pomerleau&search_and_or=or

--Dean

[JP223322]

Thank you. Is there some biological markers (in an easily available test) that will indicate if the body is recycling old cells and making new ones ? Almost like the Keto strips. It seems that as far as longevity goes CR can force cell recycling and should cancel be found signal the non cancer cells to “raise shields” so the chemo mostly kill the cancer 

ok … I read the threads.

for me .. the WFPB means I can stuff my face and hardly get above 1500kcal. Then the 1000-1300kcal exercise drops the weight .. (which was my primary goal). I run 3.5 miles in the morning and 3.5 in the evening (too old to have the motivation to run a single 7).

somehow it feels like cheering .. there should be pain with weight loss .. giving up bread, pizza, rice, pasta was inconvenient but a giant weight drop, then went chicken and steak (not at all difficult) 

then I was given (by my doctor .. like a commercial) “how not to die” and the full immersion into WFPB was complete .. quite gradual.

yes … IGF-1 .. that’s on my list. I think my doctor is under the impression that more IGF-1 is better ., he tried to sell me injections. As far as I’m concerned higher off-1 just means cancer 

Many thanks for taking the time to reply.

 

triglycerides … I guess that the CR main indicator …. I had forgotten .. triglycerides transport excess calories 

 

 

 

 

 

Edited August 1, 2021 by Jon Power
Completeness

[Dean Pomerleau]

1 hour ago, Jon Power said:

Is there some biological markers (in an easily available test) that will indicate if the body is recycling old cells and making new ones ? 

Not that I'm aware of. 

--Dean 

[JP223322]

Do triglyceride levels indicate CR ? .. from everything I’ve read triglycerides transport extra calories to cells. This, no extra calories, triglyceride levels should be low (mine have been at around 46 for 4 months since going fully WFPB).

some studies say that exercise not CR reduces triglyceride levels.

any wisdom ?
 

are low triglyceride levels a good indicator of  CR working ?

[Dean Pomerleau]

3 hours ago, Jon Power said:

Do triglyceride levels indicate CR ? .. from everything I’ve read triglycerides transport extra calories to cells. This, no extra calories, triglyceride levels should be low (mine have been at around 46 for 4 months since going fully WFPB).

some studies say that exercise not CR reduces triglyceride levels.

any wisdom ?
 

are low triglyceride levels a good indicator of  CR working ?

Low triglycerides are one of several biomarkers of CR. The definitive paper on CR biomarkers in humans is [1] by Luigi Fontana. I and several other folks from the CR Society were subjects in that study.

--Dean

--------------------

[1] Proceedings of the National Academy of Sciences of the United States of America, 19 Apr 2004, 101(17):6659-6663

Long-term calorie restriction is highly effective in reducing the risk for atherosclerosis in humans.

Fontana L1, Meyer TE, Klein S, Holloszy JOS

Abstract 

Little is known regarding the long-term effects of caloric restriction (CR) on the risk for atherosclerosis. We evaluated the effect of CR on risk factors for atherosclerosis in individuals who are restricting food intake to slow aging. We studied 18 individuals who had been on CR for an average of 6 years and 18 age-matched healthy individuals on typical American diets. We measured serum lipids and lipoproteins, fasting plasma glucose and insulin, blood pressure (BP), high-sensitivity C-reactive protein (CRP), platelet-derived growth factor AB (PDGF-AB), body composition, and carotid artery intima-media thickness (IMT). The CR group were leaner than the comparison group (body mass index, 19.6 +/- 1.9 vs. 25.9 +/- 3.2 kg/m(2); percent body fat, 8.7 +/- 7% vs. 24 +/- 8%). Serum total cholesterol (Tchol), low-density lipoprotein cholesterol, ratio of Tchol to high-density lipoprotein cholesterol (HDL-C), triglycerides, fasting glucose, fasting insulin, CRP, PDFG-AB, and systolic and diastolic BP were all markedly lower, whereas HDL-C was higher, in the CR than in the American diet group. Medical records indicated that the CR group had serum lipid-lipoprotein and BP levels in the usual range for individuals on typical American diets, and similar to those of the comparison group, before they began CR. Carotid artery IMT was approximately 40% less in the CR group than in the comparison group. Based on a range of risk factors, it appears that long-term CR has a powerful protective effect against atherosclerosis. This interpretation is supported by the finding of a low carotid artery IMT.

DOI: 10.1073/pnas.0308291101 PMID: 15096581 PMCID: PMC404101