Hello,

I trust you're safe, fit and well.

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Very soon AI-powered apps which keep track of food and calorie intake will reach a whole new level of convenience.

You'll be able to set your dietary goals, for example weight and preferred style of diet, have it generate a sample food plan for you to indicate your likes and dislikes, connect it to your exercise app, and then the fun starts.

Now, show the app what's in your refrigerator and pantry and it will suggest what to make to keep you on track. Show it what's on special at the supermarket and it will suggest alternative meals which will keep you on track and allow you to enjoy variety and save money.

You won’t have to count calories, you won’t have to plan ahead, and you can enjoy a night out and the app will bring you back on track during the following week - just show it what you ordered.

Why am I mentioning this?

During the week I read an amazing new research report published in Nature. Scientists discovered a fundamental reason why we age, and offered two "life-extending interventions".

One of the interventions is experimental, but the other is available to us all today.

This week I am devoting the whole newsletter to how to take advantage of this discovery.

(If you are curious, the experimental intervention is related to the role of the growth hormone, insulin-like growth factor-1 and insulin system (GH/IGF-1/insulin). Recent research shows that the relationship between IGF-1 and longevity is still controversial.)

⭑ As we age and more cells die, cell replacement speeds up to keep up ✔
⭑ Dietary restriction is correlated with longevity, but not the whole story ✔
⭑ Calorie-restricted eating isn't as awful as it sounds - try this plan ✔
⭑ Practical suggestions to boost vital micronutrients e.g. magnesium ✔

​

01 Cell replacement speeds up with age

In all living creatures cells die and are replaced every day. In humans, mass of cells we lose each year through normal cell death is close to our entire body weight!

New cells reproduce from old cells. The DNA has to be "transcribed" from old cells before they die to create identical new cells.

Scientists had previously discovered that as we age our cells reproduce at an accelerated rate. This seems to be because age-related diseases are killing cells faster and cell reproduction has to keep up the supply of new cells.

The new research discovered that as the cell reproduction process speeds up errors occur. There is a compromise between speed and accuracy.

As we age, new cells are generated with faults - they are compromised - or as the scientists said, the new cells "lack transcriptional fidelity".

This is not good. Cell reproduction errors lead to numerous diseases, in particular:

1. Poorly regulated protein synthesis and maintenance,
2. Compromised immune response, and
3. Impaired stem cell plasticity.

⇒ The cumulative effect of cell reproduction errors is a shorter lifespan.

What this means for you: Reducing the production rate of new cells, by preserving the health of older cells, will reduce the volume of cell reproduction errors.

​

02 Dietary restriction is half the answer

The intervention which has the most least controversial role in extending longevity, as noted by the authors of the latest study, is dietary restriction i.e. a calorie-restricted diet ✔

Calorie restriction (CR) doesn’t sound appetising does it! However it has a long history of being associated with longevity. Western scientists first started studying it in the 1930s. Here's a surprise - why it works is still not understood.

CR makes observational sense, as we see most clearly in Japanese society and other Asian cultures. The Japanese have a saying "stop eating when you feel 80% full", whereas in the West we stop when we feel 120% full.

The best Western research has been able to come up with about CR and longevity is that it keeps your body generally metabolically healthier which results in a lower rate of cell death due to age-related diseases. This, in turn, means the speed of cell replacement is lower, and the new cells have fewer transcription errors.

However, despite its benefits, people prefer not to restrict their diet.

I have good news. Recent research (2022) has challenged the long-held view that a reduction in caloric intake underpins the outcome of improved longevity, instead suggesting a pivotal role for macronutrient intake and the ratio of protein to non-protein in the diet.

This research is based on a new concept called the geometric framework of nutrition (GFN). The GFN is enables a holistic assessment of the effect of all nutrients simultaneously rather than one by one in isolation.

What this means for you: This is good news because instead of feeling that we have to restrict our diet we can think of it as eating a little less and a little better in terms of key nutrients.

And when the AI-powered apps for meal planning appear it will all become very simple to manage.

⇒ In the meantime, you can get started with the plan below.

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

​

03 A macronutrient-focused CR plan

I created this macronutrient-focused CR plan for over-50s, based on the geometric framework of nutrition (GFN):

1. Consume less: Calculate your daily calorie needs using an online calculator and set a calorie goal that reduces your calorie intake by 10 to 20%. Then, use a calorie-tracking app. Or, aim to eat about 20% less by volume and use your own awareness to prioritise eliminating empty calorie foods.
2. Priorities protein: As we age, our muscle mass tends to decline because of a lack of exercise, plus declining protein synthesis caused by cell reproduction errors. Aim for a protein intake of 1.8 - 2.2 grams per kilogram of body weight daily, with a focus on lean protein sources like poultry, fish, beans, and legumes. (This is higher than public health guidelines which say 1.0 to 1.2 grams per kg).
3. Balance carbohydrates: Opt for complex carbohydrates, such as whole grains, fruits, and vegetables, which provide essential nutrients and fiber. Aim for a carbohydrate intake of 45-65% of your total daily calories, with a focus on low glycemic index foods to help regulate blood sugar levels and prebiotic carbs to improve your gut health and immune system.
4. Incorporate healthy fats: Include healthy fats, such as monounsaturated and polyunsaturated fats found in avocados, nuts, seeds, and olive oil, while minimising saturated and trans fats. Aim for a fat intake of 20-35% of your total daily calories.
5. Adjust macronutrient ratios: Based on the GFN, experiment with different consider ratios of protein, carbohydrates, and fats in your diet to find your personal optimal balance that gives you the best sense of well-being. TIP: try to maintain at least the suggested protein intake.
6. Hydrate properly: Although not a macronutrient, water is crucial for overall health. Ensure you drink enough water daily to support digestion, metabolism, and other essential functions. Try setting a rhythm of drinking water e.g. when you get up, after every cup of coffee, before and after you exercise, and before you go to bed.
7. Focus on micronutrients: In addition to macronutrients, prioritise the intake of essential vitamins and minerals, such as calcium, vitamin D, vitamin B12, and magnesium, which are particularly important for older adults.
8. Stay active: For best results from your CR plan stay active, and include strength-building exercises in your exercise plan.

My tips for sticking to your CR diet are to starting with small changes, including reducing the amount your are eating by small steps, drink a glass of water before each meal, eat slowly, use smaller plates, and plan ahead and for after social events where you might want to eat more than usual, e.g. eat less before or after to bring yourself back on track.

What this means for you: Eating less and improving the quality of your diet is one of the most effective lifespan-extending "treatments" that is available, and it is free, and completely under your control.

By starting slow and progressing with small changes you have a high chance of successfully building this CR plan into your lifestyle, and potentially living longer.

​

04 Micronutrients matter, here's how

The CR plan includes the admonition to "focus on micronutrients". This can cause your eyes to glaze over as you ponder how to do this. Here are some practical food choices to help you get enough calcium, Vitamin D, B12, and magnesium.

For more Calcium:

• Dairy products: milk, yogurt, and cheese
• Leafy green vegetables: kale, bok choy, and broccoli
• Fish with edible bones: sardines and canned salmon
• Fortified foods: some types of tofu, orange juice, and plant-based milk alternatives (e.g., almond or soy milk)

​Note: Some leafy green vegetables, like kale, actually contain more calcium than milk. Other leafy greens, like spinach, have almost no calcium.

For more Vitamin D:

• Fatty fish: salmon, mackerel, and sardines
• Fish liver oils: cod liver oil
• Fortified foods: milk, orange juice, yogurt, and some types of cereals
• Egg yolks
• Cheese (in small amounts)

For more Vitamin B12:

• Animal products: fish, poultry, meat, eggs, and dairy products
• Fortified foods: plant-based milk alternatives (e.g., almond or soy milk), breakfast cereals, and nutritional yeast
• Beef liver is very high e.g. pan-fried
• Fortified nutritional yeast (I eat this)
• Atlantic salmon

For more Magnesium:

• Nuts and seeds: almonds, cashews, and pumpkin seeds
• Whole grains: whole wheat bread, brown rice, and quinoa
• Leafy green vegetables: spinach, kale, and Swiss chard
• Legumes: green peas, beans, lentils, and chickpeas
• Avocado, artichokes and okra
• Bananas
• And I have magnesium powder daily.

Note: Bananas may be best known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg of magnesium, in addition to 10.3 mg of vitamin C (a good source). In addition, bananas are high in inulin (which lessens as they ripen).

Inulin is a type of prebiotic. It's not digested or absorbed in the stomach. It stays in the gut and stimulates the growth of beneficial gut bacteria. (This is what the word "prebiotic" indicates - something that is a catalyst for the growth of bacteria.)

Inulin is found in a variety of fruits, vegetables, and herbs, including wheat, onions, leeks, artichokes, and asparagus. But bananas are the most convenient source, which is one reason that I eat several bananas daily.

What this means for you: Mixing and matching food choices from the above micronutrient groups as part of your CR plan will supercharge the longevity outcomes, and provide you with variety that will help you stick with it.

Good luck.

Thanks for reading!

P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME.

>> My Latest Blog Post: How Many Pistachios Should I Eat For Sleep and When?​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@bodyagebuster.com

'4 Most Valuable' is a weekly newsletter from Walter Adamson. If you like it, please forward to a like-minded soul. Someone forward this to you? You can subscribe from this page.

Resources for you:

​Rebuilding Your Fast-twitch Muscles Doesn’t Require Fast Movements. Rebuild Your Balance in 2 Minutes Daily​

​This One Exercise Will Reshape Your Body And Your Brain, If You’re Game​

​As You Age Pistachios Can Help You Sleep Better​

​How To Keep Your Weight Off With Daily Walks — 5 Fun Level-ups That Everyone Can Do​

​How To Find Purpose In Your life Without Feeling Like You Are Endlessly Chasing Your Tail​

​Are You Ab-Wheel Rolling To Back Pain? I Was — Not Now​

​This One Exercise Will Reshape Your Body And Your Brain, If You’re Game​

​​Brain Health Is Boosted By Eating Less, Often — Here’s How To Start​

​Skipping Breakfast May Make You More Likely To Develop Diabetes - Research​

​​Measuring Your Waist Will Tell You If You Are On Your Way To Diabetes​

​​Rebuilding Your Fast-twitch Muscles Doesn’t Require Fast Movements. Rebuild Your Balance in 2 Minutes Daily​​​

​Dizziness And Cataracts - Is There A Link?​

​How To Get The Health Benefits Of Black Tea - Even If You Don't Like Drinking It​

​How To Walk Better (And Undo The Damage Of Treadmills)​

​I Started Trail Running At 70. Besides Being Bitten By A Dog I Love It​

​Drink This Many Cups Of Coffee Daily For Better Health​

​​​How Avoiding A High Viral Load Can Save Your Life - Coronavirus​

​Shining Light On Infrared Therapy - It Helped Unlock My Shoulder​

​Forget Beetroot Juice, Eat More Vegetables For Nitrate Potency And Longer Life​

​Why Walnuts Lower Heart Disease and Help You Sleep Better​

​Holy Mackerel! Researchers Confirm Walnuts Help Your Muscles Stay Stronger Helping Live Longer​

​Walking Backwards Benefits So Much More Than Your Knees​

​How To Sleep Better And Recover Like Elite Soccer Players​

​The Surprising Benefits of Black Tea Daily​

​How To Go From On-knee to Full Pushups, and Reap The Benefits​

​I Started Trail Running At 70. Besides Being Bitten By A Dog I Love It​

​The Surprising Way Hip Flexors Pull You Down Into An Elderly Stoop And ​Shuffle, And How To Avoid It​

Each of these weekly emails has 4MV in the subject line to help you filter them and search for previous ones.