What Is Caloric Restriction?
- Reducing daily caloric intake by ~20-25% (not the same as "eating less")
- Extensive research shows it slows aging and extends lifespan
Scientific History
- 1930s: Scientists knew food restriction extended animal lifespan
- 1980s: SIR2 gene discovery; resveratrol activates SIRT1
- Limitation: Effects don't consistently reproduce in large mammals/humans
Mechanisms
- AMPK activation: fat burning, mitochondrial stress, autophagy
- Insulin/IGF-1/mTOR suppression: slows aging acceleration
- Ketone bodies: produced during fasting, mimic caloric restriction effects
Risks of Intermittent Fasting
- Without preparation: muscle loss instead of fat loss
- Sedentary people with insulin resistance don't get expected benefits
- Need: 3 meals with sufficient protein + resistance training 2x/week
3D Restriction Method
- Reduce simple sugars and refined grains
- Naturally shorten eating window
- Naturally reduce total caloric intake
"Caloric restriction clearly delays aging and prevents disease, but trying to replicate it with drugs mostly hasn't worked."