The Most Powerful Thing for Longevity (Not Exercise)
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P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
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Thank you, Siim! I love every upload, very helpful!
What’s more important/effective? CR (calorie restriction) or TRF (time-restricted feeding)?
Many would suggest TRF would have the same benefits of CR without the potential downsides. Google ‘time restricted feeding vs calorie restriction’ and check your sources/methodologies.
It’s thought by people like Matt Kaeberlein that 2/3rd of the benefits of time restricted eating comes from calorie restriction and 1/3rd from the smaller eating window
Humans are indeed different. But there are plenty of differences between the species that were studied and observed to benefit from calorie restriction when it comes to longevity as well.
Yes, the general trend is the same though. Overnourishment is bad
Does this mean calorie surplus will make you age faster? Would you recommend for ppl under 25 to lean bulk to build as much muscle as possible or calorie restriction from any age?
A small surplus is fine, but getting fat is not good at any age
If anybody can make it to 200 it’s you, Siim. It just sucks that I won’t be around to see it happen.
We’ll see haha
Repent n believe gospel
@@rockyp32 Gospel is toilet paper.
I like the ayurvedic perspective on fasting and CR. Basicly, it says that when the stomach is empty, the body is in repair/detox mode. When there is food in the stomach, the body is in assimilation/building mode. The digestive process takes almost all the body energy away from healing. Hence, when you feel really sick. The body tells you to stop eating and start fasting to recover. Also what people seem to forget is that when you have strict eating windows of 1 or 2 meals with no snacks inbetween. You automatically already doing slight CR, even if you eat till you’re feeling full. The question you may ask is: does CR or fasting cause for the longevity/repair effects? The answer is BOTH. They seem to stack. That’s why it’s so powerful. Low blood glucose and insulin levels while increasing insulin sensitivity, so you can eat complex healthy carbs with no problems is the way to a long, healthy life. Yes, high meal blood sugar spikes are perfectly normal! They will drop fast after the meal, if you’re healthy. Fasted blood glucose should stay low inbetween the meals.
Plant foods and especially fruits digest much faster than meat for example. Meaning in the long term the body is just more total time in healing mode than digesting. This adds up as we get older. Ofcourse, genes do play a big role in the extreme longevity with gene mutations. But for the average human being I believe lifestyle and diet do play a huge factor in healthspan which by extension also adds to lifespan.
👍
Yes and that is exactly my experience. The more i listen to my own system the more i understand about cicardian rythms, times eating and the effect on sleep the more i agree with this statement. For instance for me over 40 i definetly feel better when not eating after 14.00 and let the food digest before sleeping. However if i eat only carbs i can extend the eating window to 17.00 with the same perceived benefits.
To what extent is this benefit diminished by muscle lose – another marker for longevity?
Depends how much muscle you have and other risk factors. Calorie restriction appears to maintain muscle quality and strength, which is a bigger predictor of longevity than total muscle mass.
Thanks!@@SiimLand
I don’t eat calories. I eat nutriments.
Yeah sure. People claim to live off no energy (breatharianism etc.) but nobody can cheat the laws of physics. Calories is just an archaic unit of energy. If your food says “kJ” and the number isn’t zero, it means the food contains chemical energy. It would be like saying I don’t travel miles, only kilometres.
@@BC-wj8fx No matter what unit you use, we don’t care. We all know that the composition of what we eat has more impact on longevity than the number of calories.
Compelling indeed.
Do you think it’s optimal to stay at a very low body fat percentage year-round? Like sub 12%. I know Bryan Johnson stays diced year round and he’s said he had to increase his calories because constantly being in a caloric deficit forever is impossible
12% is not very low
I’m out under 5% and am 60 and have been below your 12% easily my entire life. I have calories restricted my entire life. However, it’s nonsense that it is better than exercise for longevity in humans. I MEAN, PURE NINSENSE!!!!
yeah true, but people do constantly overestimate bf % . Like below 10% is shredded and hard for a lot of people @@martinkw7963
@@60-Is-The-New-30 was gonna call b.s but I’ve just seen your videos and you’re insanely lean jeeez
@@FlatStan11 no BS with me. I back up everything I say with proof. Thank you for the feedback
How do you feel about the ‘health youtuber meta concensus’ shifting away from fasting and calorie restriction and towards muscle loss prevention through protein intake throughout the day (no skipped meals) and exercise.
The answer is somewhere in the middle
And can probably doffer between individuals. That is one big problem I don’t see addressed very often, the fact that e.g. calorie restriction works great for some whereas not for others. That is probably the case for almost everything.
How does protein factor into the good nutrition? Would maintaining a high protein intake cancel out the calorie restriction?
Its as simple as how many calories youre eating…
They’ve found consistently it’s the calories that matter more than protein or carb restriction in animal models
I think all the evidence points to that relative strength is the overall metric for longevity, because to achieve it you must be continually trying to improve your strength while keeping the calories restricted.
It’s top 3. Cardiorespiratory fitness as a single metric has been seen to be more associated with reduced mortality than strength
In the natural course of life, many of us can expect to reach our 80s, barring accidents, cancer, or inherited health issues. It’s possible that a simple, clean diet might grant some of us a few additional years of quality life. Personally, I’ve explored every diet philosophy imaginable, tried a myriad of supplements, powders, and peptides. Despite this, my weight has remained constant, and I haven’t seen any tangible benefits. As I approach 66, I find myself as healthy as one could hope for at this age, a condition I attribute largely to genetics. Based on my experience, my advice is this: don’t exhaust yourself searching for miraculous supplements or secret health formulas. Instead, focus on living a simple, healthy life. Eat clean, and let go of unnecessary stress.
Try carnivore.
@@DavidPaulNewtonScott did that too nothing different except made my feet swell .. I think it is difficult on the lymph system after a while
Excellent video. The ad libitum calorie intake in humans usually leads to being overweight. So calorie restriction relative to this must be healthy, increases longevity. But for example low carb diets causing a voluntary calorie restriction and weight loss. With the same logic reversed, this can interpreted, like carbs, especially high glycemic carbs causing overeating, leading to the obesity epidemic. So caloric restriction compared to this,is obviously a good thing, but the problem probably is with the relatively high energy intake which we know anyway that is not normal.
It’s not the carbs that’s the problem. Okinawans ate 70% carb diet during WW2. It’s the excess calories
The old question if carbs are the problem 🙂 I think they are if you have unlimited access to them. Experiencing on myself. Slow constant weight gain. Carbs are fine until they are not abundant. Or someone restricts them deliberately.
Awesome stuff Siim, as always 😊
Thanks for the visit
What should underweight females with lean PCOS do? My periods are missing because of being underweight and having a lot body fat percentage. Should I restrict calories as well? My BMR is 1100 😅
You’re probably already restricting calories
Amazing ❤
Siim, have you thought about donating plasma? In studies it’s shown to reduce PFAS and micro-plastics within the body.
According to updates of the Blue Zone study, the Okanagans are not the unhealthiest of all Japanese areas… interesting that the number of centenerians is climbing…