A longevity expert says you can extend your life span if you eat more carbs and less protein and fast every 3 months.

• Eating more carbs and less protein and fasting may extend life spans, a new paper suggests.
• A coauthor, Valter Longo, is a longevity expert who designs diets for celebs like Gwyneth Paltrow.
• There’s evidence that plant-based carbs are healthy. Fasting has mixed evidence and side effects.

If you want to live as long as possible, you may want to cut back on protein, eat more carbs, and fast regularly, sometimes for days at a time, an article published on Thursday in the journal Cell suggests.

Diets high in plant-based carbs and fats and low in meat and processed food may be best for longevity, according to the researchers, Valter Longo, a professor at the USC Leonard Davis School of Gerontology, and Rozalyn M. Anderson of the University of Wisconsin School of Medicine and Public Health.

Longo is also the founder of a company that sells “fasting-mimicking” meal kits and diet plans designed to offer the benefits of fasting by severely restricting calories but allowing small portions of specific foods. Celebrity fans of Longo and his diet plans include Gwyneth Paltrow.

While fasting and other diets are often linked to weight loss, Longo argues they’re also important for long-term health.

“The longevity diet is not a dietary restriction intended to only cause weight loss but a lifestyle focused on slowing aging,” he said in a press release.

The longevity diet is high-carb, low-protein, and mostly plant-based

The researchers describe an optimal diet for a longer life span as relying on primarily plant-based carbohydrates like legumes, whole grains, and vegetables, with about 30% of daily calories from healthy fats like nuts, olive oil, and some dark chocolate and fish.

They also advise avoiding red meat and processed meat, as well as refined grains and added sugars, and consuming minimal white meats like poultry. Recent research suggests that swapping out processed foods and meat for more whole foods and plants could add as many as 10 years to your life.

The recommendations are also similar to traditional diets in so-called blue zones, areas of the world where people are thought to live the longest, healthiest lives.

The researchers also suggest that limiting protein intake could help extend life. There’s some evidence, based on studies of both humans and animals, suggesting that consuming a lot of protein and amino acids may ramp up biological processes, such as the production of certain hormones, that may accelerate aging.

The researchers also recommend both intermittent and multiday fasting

The article also suggests that when you eat — not just what you eat — can make a difference in life span. To optimize health, the researchers recommend eating within an 11- to 12 -hour period each day and fasting for the remaining hours.

Known as intermittent fasting, such a limited eating window has been extensively studied to determine whether it has weight-loss and health benefits, though research has been mixed.

he researchers say that periodically fasting for days at a time or following a fasting-mimicking diet might also be beneficial.

They recommend a five-day cycle of fasting once every three to four months, citing evidence from both human and animal models suggesting that prolonged fasting might reduce inflammation and improve blood-sugar control to contribute to a longer, healthier life.

Some experts argue that the side effects of low protein and fasting aren’t worth the potential benefits

Not everyone agrees that fasting and skimping on protein is a good idea.

Robb Wolf, a nutritionist, previously told Insider that fasting, particularly for multiple days, can have side effects such as muscle loss, lethargy, and hunger.

He said that staying active and eating mostly whole foods in moderation is a well-researched, safe way to improve your health and life.

By Gabby Landsverk  / Insider

Keto diet vs low carb: what’s the difference?

They might seem like similar approaches, there are some key differences between the keto diet vs low carb. We asked the experts to unpack them.

Keto diet vs low carb: what’s the difference and which is better? Although the two diets both involve cutting carbs and can help with weight loss, the keto diet (short for ketogenic) is a far more restrictive way of eating and involves limiting carb intake and eating a high amount of fat, with moderate protein.

“Keto means the body has switched into ketosis and is using fat instead of glucose for fuel,” says diet expert Heidi Normanton, founder of Heylo. “Meanwhile low carb diets limit the amount of carbohydrates consumed, especially simple and refined ones found in sugary foods, pasta and bread. Going low carb helps regulate blood sugar but it doesn’t produce ketosis, so the body will first use the glucose stored as energy, then move onto fat for fuel.”

It’s important to have an understanding of your body and the calories and nutrients required for it to function effectively before starting a new diet, adds elite coach Farren Morgan, who runs The Tactical Athlete. He advises speaking to a dietician or a health professional first.

“A keto diet, also known as a ketogenic diet, is based on lowering your carbohydrate intake and increasing your intake of healthy fats,” says Morgan. 

It’s fairly restrictive, but while all keto diets are low carb, not all low carb diets are keto. The keto diet involves getting 70% of daily calories from fat, 20% from protein and 10% from carbohydrates.

Like keto, low carb diets follow the same principle of cutting carbs and replacing them with protein, healthy fats and vegetables. “Carbohydrates are easier to digest, but don’t provide the same essential nutrients that proteins and fats do for the growth and development of your physique,” explains Morgan.

“Both diets have the same objective in mind – weight loss – but keto diets fall as a subcategory of a low carb diet, while low carb diets represent the umbrella that covers a large variety of other diets that it has under its belt,” says Morgan.

Put simply, a low carb diet is very relative, and doesn’t have specific amounts of carbs you should or shouldn’t consume – unless you are following a set diet plan like Atkins or Dukan. Going low carb also means you’re probably not eating as much fat as you would if you were trying to force the body into ketosis, and you’ll be eating lots of filling lean proteins and vegetables to stay energized.

Both plans have some noticeable health benefits, too. A study in the BMJ revealed that going low carb was associated with higher states of remission among people with type 2 diabetes, while keto diets could improve heart health, according to another study in the Journal of the American College of Cardiology. Further research published in the Frontiers in Neuroscience journal found that the keto diet helps prevent seizures and treat epilepsy, something it was first used for in the 1920s. 

First up, your carbohydrate intake will differ depending on whether you’re following a keto diet or simply low carb. “With a low carb diet you’d be expected to eat 50-150 grams of carbs per day, but keto diets are restricted to just 50 grams,” says Morgan.

Protein intake is another factor that differs. “Low carb diets generally require a large intake of protein, but keto diets moderate your protein consumption to between 20-22% of your total calories. Keto diets also require a large intake of fats compared with low carb diets to compensate for the protein and carbohydrates.”

Normanton says if your goal is to build muscle, then going low carb could be a better option, as glucose is needed to repair muscle. “Many people also feel that a low carb diet is an easier transition and therefore some start with that, then move onto keto,” she says. “The keto diet is also very popular with athletes and some marathon runners swear by it as their bodies are ‘fat adapted’ and it can help them maintain endurance for longer periods of time without needing carbs to refuel.” 

But there are some slightly unpleasant side effects associated with both plans. “Transitioning into these diets will be a process, especially regarding the keto diet,” says Morgan. “With low carb diets you may feel weak or experience constipation due to the impact of your micronutrient consumption. If you’re new to the ketogenic diet, you may experience the ‘keto flu’, which includes symptoms such as headaches, brain fog, irritability, fatigue, and lack of motivation.”

Morgan says that these symptoms generally last for a week or less, but in extreme scenarios they have been known to last to a month, so it’s important to be mentally prepared and fully equipped with an experienced professional to guide you before you decide to start your diet.

“Both are effective for weight loss, so what ultimately matters is which diet is best for you and your body,” says Morgan. “If you’re looking to acquire a physique that’s lean yet muscular you may go for the low carb diet, while those looking for an overall slim physique may lean towards keto.”

References

D’Andrea Meira, I., Romão, T. T., Pires Do Prado, H. J., Krüger, L. T., Pires, M. E. P., & da Conceição, P. O. (2019). Ketogenic Diet and Epilepsy: What We Know So Far. Frontiers in Neuroscience, 13. https://doi.org/10.3389/fnins.2019.00005

Goldenberg, J. Z., Day, A., Brinkworth, G. D., Sato, J., Yamada, S., Jönsson, T., Beardsley, J., Johnson, J. A., Thabane, L., & Johnston, B. C. (2021). Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data. BMJ, m4743. https://doi.org/10.1136/bmj.m4743

Yurista, S. R., Chong, C. R., Badimon, J. J., Kelly, D. P., de Boer, R. A., & Westenbrink, B. D. (2021). Therapeutic Potential of Ketone Bodies for Patients With Cardiovascular Disease. Journal of the American College of Cardiology, 77(13), 1660–1669. https://doi.org/10.1016/j.jacc.2020.12.065

• Related: What is the paleo diet and how does it work?

By Maddy Biddulph

If we’ve learned anything about the sunshine vitamin over the years (and we would argue we certainly have), it’s that vitamin D sufficiency is critical for whole-body health throughout the entire lifespan. Yes, we obviously mean that this essential vitamin is crucial for bone health, muscle strength, immune function, gut health, and more—but today, we’re talking about D’s vital importance for cellular health and longevity.* 

How vitamin D supports graceful aging & longevity.

vitamin D3 potency+Supports cellular health and longevity.*★ ★ ★ ★ ★★ ★ ★ ★ ★ (51)SHOP NOW

Longevity is a hot topic these days, and if we’re talking about living a long, healthy, happy life, we simply can’t ignore genomic health and stability.* You know, our genes and the stuff they’re made of: DNA.

After all, DNA is the bread and butter of life and whole-body health! Let’s discuss where D plays a part, shall we?

1. Antioxidant activity.

Make room, vitamin C—there’s one more essential vitamin that shares the title of potent antioxidant. Though many focus on vitamin D’s more siloed benefits (e.g., musculoskeletal integrity, immune function, skin health), longevity is one that shouldn’t be ignored.* 

Vitamin D sufficiency (i.e., achieving and maintaining healthy D levels in the body) promotes graceful aging by helping to regulate antioxidant activity, balance mitochondrial function, combat oxidative stress, and ultimately, protect that precious DNA.*

A 2019 Pharmacological Research meta-analysis found that vitamin D supplementation helps increase total antioxidant capacity and serum levels of master antioxidant glutathione, both of which are vastly beneficial for promoting oxidative balance (i.e., antioxidants beating out oxidants) throughout the body.* Vitamin D signaling pathways protect proteins, fatty acids, and DNA (more on that later) from oxidation by combating reactive oxygen species (ROS).* 

Unfortunately, our nation’s vitamin D status problem massively affects whether or not your body is able to fully utilize these antioxidant actions. Considering 41% of U.S. adults are insufficient in vitamin D and 29% deal with frank vitamin D deficiency, it’s obvious that being intentional about getting enough vitamin D on the daily plays a big part in your body’s antioxidant network and ability to fight free radicals.*

2. DNA protection.

While antioxidant activity is an ever-vital (and valid) feature of healthy aging, promoting cellular integrity and protecting our genes is the other significant part of the longevity equation. One accurate way to look at the rate of cellular aging and overall longevity is by measuring telomeres.

Telomeres are sequences of proteins that essentially “cap” the ends of DNA strands. They protect our DNA from free radicals, modern toxins, and other potential stressors that can affect our genomic stability. When it comes to longevity, longer telomeres help protect DNA and buffer oxidative stress. 

In other words, telomere length (again, longer is better) is a viable biomarker for longevity—and vitamin D plays a part in increasing the activity of the telomerase enzyme to maintain telomere length and strength and protect cellular DNA and cells’ ability to replicate.*

In fact, a 2017 study from the Archives of Medical Science found a positive association between vitamin D sufficiency and telomere length, which indicates getting adequate vitamin D is vital for maintaining genomic integrity and thus, longevity potential.

The takeaway.

With the vast health benefits bolstered by a healthy vitamin D status, it’s exceedingly clear that achieving vitamin D sufficiency (and keeping it there!) is important for whole-body health throughout the lifespan.* The problem? It’s just not possible to get enough quality vitamin D from diet and sunshine alone. Enter: vitamin D supplementation.*

mbg’s vitamin D3 potency+ provides 5,000 IU of organic vitamin D3 derived from sustainable, vegan algal oil, plus a trio of organic oils (avocado, flax, and olive, to be exact) to optimize bioavailability and absorption.* (All in one gelcap, mind you.)

This innovative, high-potency vitamin D formula can help you achieve and maintain sufficient vitamin D levels to promote DNA protection, antioxidant activity, and longevity!* Talk to your health care provider about the sweeping health benefits of taking a vitamin D3 supplement.If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.★ ★ ★ ★ ★★ ★ ★ ★ ★ (51)vitamin D3 potency+Supports cellular health and longevity.*SHOP NOWMorgan Chamberlainmbg Supplement EditorMorgan Chamberlain is a supplement editor at mindbodygreen. She graduated from Syracuse University with a Bachelor of Science degree in magazine journalism and a minor in nutrition….

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mbg Supplement EditorBy Morgan ChamberlainExpert – review byAshley Jordan Ferira, Ph.D., RDN

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