Hey R59, big thanks for alerting me to this one-- i might have missed it with all the projects i'm elsewhere involved in.
Here's a link for a pdf file of the entire 11-page (dense, two-columns) article: https://www.gwern.net/docs/longevity/2019-decabo.pdf
And there's a good brief overview of the article and lead researcher Mattson at https://www.sciencedaily.com/releases/2019/12/191226084351.htm (from John Hopkins Medicine newsletter).
Fasting has scientific merit that extends far beyond weight loss according to this research report published yesterday in the prestigious New England Journal of Medicine.
According to Weindruch and Sohal in a 1997 article in the Journal, reducing food availability over a lifetime (caloric restriction) has remarkable effects on aging and the life span in animals.1 The authors proposed that the health benefits of caloric restriction result from a passive reduction in the production of damaging oxygen free radicals. At the time, it was not generally recognized that because rodents on caloric restriction typically consume their entire daily food allotment within a few hours after its provision, they have a daily fasting period of up to 20 hours, during which ketogenesis occurs. Since then, hundreds of studies in animals and scores of clinical studies of controlled intermittent fasting regimens have been conducted in which metabolic switching from liver-derived glucose to adipose cell–derived ketones occurs daily or several days each week. Although the magnitude of the effect of intermittent fasting on life-span extension is variable (influenced by sex, diet, and genetic factors), studies in mice and nonhuman primates show consistent effects of caloric restriction on the health span (see the studies listed in Section S3 in the Supplementary Appendix, available with the full text of this article at NEJM.org).
Cellular Responses to Energy Restriction That Integrate Cycles of Feeding and Fasting with Metabolism.
Studies in animals and humans have shown that many of the health benefits of intermittent fasting are not simply the result of reduced free-radical production or weight loss.2-5 Instead, intermittent fasting elicits evolutionarily conserved, adaptive cellular responses that are integrated between and within organs in a manner that improves glucose regulation, increases stress resistance, and suppresses inflammation. During fasting, cells activate pathways that enhance intrinsic defenses against oxidative and metabolic stress and those that remove or repair damaged molecules (Figure 1).5 During the feeding period, cells engage in tissue-specific processes of growth and plasticity. However, most people consume three meals a day plus snacks, so intermittent fasting does not occur.2,6
Preclinical studies consistently show the robust disease-modifying efficacy of intermittent fasting in animal models on a wide range of chronic disorders, including obesity, diabetes, cardiovascular disease, cancers, and neurodegenerative brain diseases.3,7-10 Periodic flipping of the metabolic switch not only provides the ketones that are necessary to fuel cells during the fasting period but also elicits highly orchestrated systemic and cellular responses that carry over into the fed state to bolster mental and physical performance, as well as disease resistance.11,12
Here, we review studies in animals and humans that have shown how intermittent fasting affects general health indicators and slows or reverses aging and disease processes. First, we describe the most commonly studied intermittent-fasting regimens and the metabolic and cellular responses to intermittent fasting. We then present and discuss findings from preclinical studies and more recent clinical studies that tested intermittent-fasting regimens in healthy persons and in patients with metabolic disorders (obesity, insulin resistance, hypertension, or a combination of these disorders). Finally, we provide practical information on how intermittent-fasting regimens can be prescribed and implemented. The practice of long-term fasting (from many days to weeks) is not discussed here, and we refer interested readers to the European clinical experience with such fasting protocols.13
Yes, there are hundreds, probably thousands of articles on the keto diet by this point. One thing to realize is that the keto diet is an "all or nothing" kind of diet.
Those ratios (e.g., only around 5% of calories as carbs, 20% as protein, and a whopping 75% of calories as fats/oils) are carefully designed to PUT YOU INTO KETOSIS after a number of days or weeks.
If you don't achieve or else fall out of ketosis -- because of 1) how you eat; and 2) your particular genetic makeup -- then the body won't be properly producing and/or burning the ketones.
That's why this diet was rated DEAD LAST in the 2018 US News & World Report analysis of 40 different diets. Curiously, for all the talk about keto diets being good for diabetics, it scored very poorly in the rankings for 1) diabetes health; 2) heart health; and 3) longterm weight loss.
The vegan diet scored in the top 3-5 positions on all three of those parameters. (Yet the analysts only rated that diet #19 because of obvious restrictions on what you can eat and "lack of social support". For many vegans that's not a problem at all. We choose the ethical route and that's that.)
The largely plant-based Mediterranean and DASH diets scored the highest in those health parameters and ease of staying on the diet, according to that US News & World Report listing.
More on intermittent keto-type fasting from that Dr. Valter Longo at USC:
It's a good read.
Notice that he speaks of the optimal diet as being essentially a plant-based one. He mentions fish but that's probably b/c of Omega 3s. But vegans get all the Omega 3s they need from eating 2 walnuts or some flaxseeds every day. (I always have a few inexpensive bags of walnuts from TraderJoes in my fridge for those Omega 3s!)
Yes, fasting can provide a much-needed rest for the bodily systems. I prefer to do it with some non-starchy, low-calorie vegetables to provide green energy for the body.
One BIG CAVEAT: anyone with health issues like hypoglycemia, diabetics, et al. need to be very careful with fasting. Do it with medical supervision.
More generally, UNDER-eating (not necessarily fasting / skipping meals) is a proven method for longevity. I think it was Duke Univ. that's been doing the studies for decades on that factor.
Any thoughts on fasting ? That's gotten more support recently - here's an interesting albeit outdated article -
p.s.-- typo there in first part of my prior post.
"it's a massively stressful thing for the body to suddenly switch to a ketone-burning organism FROM a glucose-burning organism"
Well, it's a massively stressful thing for the body to suddenly switch to a ketone-burning organism to a glucose-burning organism, which is why people get the dreaded "keto flu" phase.
For Keto to properly work, you really need to be on it for at least 3-5 weeks, minimum, to get past the keto flu and let the body start becoming adept at staying in ketosis and optimally utilizing those ketones. Every human body is different in how well it can adapt to ketosis, what levels of carbs can be tolerated to not interfere with ketosis, etc.
One of the world's most respected experts on nutrition, Dr. Dean Ornish (who has clinically proven he can reverse heart disease and numerous other lethal conditions with a plant-based diet) has stated (in an excerpt from an article i saw back in May 2018):
While Dr. Ornish admits weight loss is possible on a ketogenic diet, he asks whether 'you are mortgaging your health' when doing so.
He says: "The answer is yes. When you look at the arteries of people on a [carnivorous / omnivorous] keto diet, they tend to be more clogged, even though they may be losing weight.
"Weight loss is good but you can lose weight in lots of ways that aren't good for you. Smoking cigarettes is an excellent way to lose weight, chemotherapy is a good way to lose weight, getting profoundly depressed is a good way to lose weight.
"I don't recommend any of those approaches - you want an approach which promotes health."
That's why, if you're going to play with a Keto diet, you've got to really do it to the max, but do it in the healthiest way possible, going plant-based with avocados, nuts, seeds, nut-butters, etc. to get those high amounts of fats/oils without piling up inflammatory toxins and endotoxins in your system.
Inflammation is the key to so much of this. All honest and informed medical scientists today know that INFLAMMATION is the #1 culprit behind so many of our "civilization diseases"-- the big killers like heart disease, cancer, diabetes, and obesity.
It's not just meat/eggs/dairy that are sources of inflammation. Unfortunately, since the 1990s, because of GMO (genetically modified organisms) from Monsanto et al., some major plant groups are also now inflammatory sources-- corn, wheat and soy-- which is why Europe has banned imports of these crops from the USA unless it's organic (they realized that children's skyrocketing rates of allergies and asthma were due to these GMO products).
That's why i've entirely cut out of my vegan diet any GMO products --the way you do this is to always buy ORGANIC forms of corn, wheat and soy. Very easy to do in our era, where every supermarket let alone the TraderJoes, Sprouts, Costco and health food stores have loads of organic products.
But it can't hurt to go on a Keto diet for just a few weeks can it ?
Keto diet - for the sake of your health, guys (and gals?), even the Keto proponents say that you should be under careful medical supervision when you make the massive switch to a ketone-burning diet, which involves changing the primary hominid diet of the past many millions of years (which was the diet of the Great Apes-- 98% to 99% plant-based, supplemented during lean years by perhaps ingesting some insects).
On the things you need to be extremely careful about with regard to the Keto diet, please read this basic piece from Readers Digest
which will alert you to the many possible dangers with a keto diet if it's not done properly-- such as loss of key nutrients, mineral imbalances, dehydration risk, body feeding on its own muscles and not just fat, etc etc.
And i'll say it again-- highly respected scientific nutritionists led by Canada's Dr./Prof. David Jenkins (who discovered the now-widely-used glycemic index) have shown that a plant-based version of keto is FAR HEALTHIER than a primarily carnivore approach to keto. Recall that the only longitudinal study of the Keto diet, recently published in The Lancet medical journal, showed that the Keto diet takes (on avg) FOUR YEARS OFF YOUR LIFE.
Here's just one quote from the text of that scientific report:
"Low carbohydrate dietary patterns favouring animal-derived protein and fat sources, from sources such as lamb, beef, pork, and chicken, were associated with higher mortality, whereas those that favoured plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain breads, were associated with lower mortality, suggesting that the source of food notably modifies the association between carbohydrate intake and mortality."
If you're going to insist on eating Keto, then in the much healthier plant-based version, you use avocados and lots of nut/seed butters to get that high daily fat/oil intake that Keto requires instead of butter, cheese, bacon, etc., all of which are proven carcinogens because they carry massive amounts of PCBs and other toxins.
The Keto diet sounds very appealing if indeed one can lose weight without caloric restrictions.
I love good food and so my weight creeps up over time and then periodically I go on a calorie restricted diet to get back to my target weight.
from another blog
Go to www.rawfor30days.com for info on their Simply Raw DVD showing six people with diabetes who go on a 30 day raw food diet and, as a result, cure their diabetes. To avoid legal problems they call it “reversing.”
Well, I’ve been telling you for several years now that changing to a raw food diet can reverse (cure) any illness. Yes, I know, after eating cooked food all your life it’s a whopping change. Pfft go all the fast food places. And almost all restaurants…except those with better salad bars. You’re on your own!
As more and more people wise up that they can cure their cancer by a diet change instead of making the medical industry an average of $340,000 richer…and probably dying…we’ll be seeing more raw food restaurants opening and the others adding raw food meals to their menus.
It’s an interesting and exciting adventure. It’s fun! My fridge these days is full of containers of grapefruit, orange and grape slush, raspberries, strawberries, blueberries, blackberries, banana slices and raw milk. And those are just for breakfast. I make the fruit slushes by pealing the skin and putting the fruit part in a blender. With grapes I just wash the seedless ones and de-seed the seeded ones before blending.
With half of us eventually getting cancer, mainly as a result of our eating cooked food, the addiction to cooked food has to be pretty powerful to overcome those odds. And that’s just cancer. Dr. Comby hasn’t found any illness that a change to raw food won’t reverse
The in-expense and effectiveness of natural cures and cultures that practice them such as the Chinese are a direct threat to the stranglehold that the western medical communities have on this country and most of the world. That is one of the main reasons that many aspects of Chinese medicine were so strongly suppressed, laughed at, made fun of, ridiculed and ignored in the past thirty or so years.
Startling new research has found that high fructose corn syrup
has been contaminated with mercury, potentially for many years. Nearly one-third of the HFCS-containing grocery products tested in the study were found to contain detectable levels of mercury.
Read about the clever denials of the Corn Refiners Association and the attemps by their Chicago P.R. firm to get NaturalNews to remove our stories about HFCS (outright censorship?). Today's shocking story reveals the truth on all this, and it warns you to avoid consuming HFCS altogether.
Ten Foods to Eat This Fall
As the seasons change, a new crop of foods takes center stage on fall menus
By PERVAIZ SHALLWANI
THE WALL STREET JOURNAL
The official start of fall is only a few days away, and as the air turns crisp, the delicate fruits and vegetables of the summer will give way to an autumnal bounty of apples, pumpkins, root vegetables and more. Hearty greens such as Brussels sprouts, nuts that reach their ripe age this time of year and cheeses that have been aging over the summer take center stage. Many of the fresh produce available in the fall months also reaps health benefits -- fruits and vegetables with dark, rich colors, such as kale and pomegranate, are often packed with essential vitamins and nutrients. Apples and pumpkins may be autumn's go-to foods, but here are 10 others to consider when cooking this fall:
Concord grapes: Americans usually associate this blue-black skinned grape with juice, jelly and jam, but the Concord tastes good on its own. Named after the small town in Massachusetts, the grape is native to the Northeast because of its ability to adapt to the harsh weather. Concords are as high in natural anti-oxidants as blackberries or blueberries, and start showing up shortly after Labor Day. They can be found fresh as late as Thanksgiving, with the most plentiful months being September and October. They are generally tart and less acidic than grapes from warmer climates, and so are used more for juices than wine.
Preparation: If you are eating them raw, remove the skin, which can be a little tough and bitter, and be aware of the seed in most varieties. Concord grapes also work well in pies, as compote over pancakes and waffles, and in sorbet or ice cream. Just make sure to add sugar to mask the tartness and remove the pits, which can be done by smashing them with a back end of a chef's knife.
Kabocha: Similar to acorn squash, Kabocha is sometimes known as Japanese squash or Japanese pumpkin because of its popularity there. (It was supposedly brought to Japan from Cambodia by the Spanish in the 1500s, and is used in everything from soup to sushi.) Kabocha is a fairly new introduction to the American squash lexicon, and in some parts of the country, it has become the generic name for winter squash, with its harder, deep-green outer rind. The squash's orange flesh is a little sweeter than butternut or acorn squash and is especially rich in beta-carotene -- the health effects of which have been linked to everything from preventing cancer and heart disease to reducing the risk of cataracts and infertility.
Preparation: Like all squash, Kabocha stores well on the counter or in a cupboard for several weeks. Epicurious recommends preparing it the same way you would an acorn squash -- roasted, braised, steamed or pureed. Add it to a curry, serve it roasted over risotto or puree it into a soup.
Pears: Like its cousin the apple, the origins of the pear trace back to the Caucasus region that straddles Europe and Asia. It was introduced to America in 1629 and several strains subsequently evolved, including Bartlett, Anjou and Bosc pears. Boasting more than 1,000 varieties in colors that range from yellow and green to red and brown, pears are usually harvested in September and October in the Northeast and Midwest. They are picked a little before they are soft and ripe so they can be transported without being damaged. They continue to age in a cooler environment for two to three days, but spoil quickly after they are soft to the touch. Pears are low in calories, but high in fiber and vitamins C and K. Keep an eye out for seckel, a tiny pear that is so sweet that it is sometimes called the "sugar pear."
Preparation: Delicious on their own, pears are also great roasted and served with ice cream or as the main ingredient in a cake or tart. For a savory entree, mix pears that are a little on the raw side into a meat stew by sautéing them with other vegetables toward the middle-to-end of the stewing process.
Pomegranate: Native to Iran, where they still grow wild, pomegranates in the United States can be found as far north as southern Utah and Washington, D.C., but thrive in the drier parts of California and Arizona. The meaty fruit with juices that range from rose to deep red grows through much of the summer and is best harvested beginning in September. Pomegranates store well for several weeks. The nectar is regarded as a great source of antioxidants and has been found to reduce cholesterol and the risk of prostate cancer.
Preparation: A bit of a bear to handle -- but rewarding -- pomegranate seeds are refreshing on their own and add complexity to salads. Cut the fruit into wedges and scrape out the seeds. The juice, thickened, can be a rich addition to sauces and a great glaze for duck or chicken. To de-juice the fruit, run the seeds through an electric or hand-cranked juicer or process them in a blender, and pass it through a fine-mesh strainer.
Pine nuts: The seeds of pine cones, these pale nuts are a little larger than sunflowers seeds and are gathered in the fall like many other nuts, including pecans, acorns and chestnuts. They are found in America mostly in the Southwest, where they are best harvested in September and October after being dried by the hot summer sun. While they are high in calories (an ounce packs 160-180 calories), pine nuts are also high in protein, vitamins E and K, niacin and thiamin. Shelled pine nuts will last for roughly two months, stored dry or refrigerated, but can turn rancid and have a bitter taste if exposed to too much humidity.
Preparation: Eat them plain, stuff them into meats or puree them with garlic and basil for a classic pesto. They also add heartiness to salads, lightly toasted.
Quince: One of the earliest known fruits and a relative of the apple and the pear, quince is particularly popular in much of Europe, Latin America and parts of Asia. It has a pleasant, sweet smell when ready to eat and turns from yellow to a pinkish color when cooked. American versions, grown mostly in California and New York, differ from their Asian and Mediterranean counterparts and tend not to be as soft or sweet. Varieties include the apple- and pineapple quince, which is the most common type found in the United States. Quince is high in fiber and vitamin C.
Preparation: Too sour to eat raw, quince is typically found in jams, preserves and paste (most commonly known in the U.S. as membrillo) that pair well with cheese. The fruit can be cooked with or without its skin, and is great poached, roasted or baked as part of a dessert – the Pennsylvania Dutch use it to make quince cake. It is also a nice touch stewed in a Moroccan tagine.
Rutabaga: Also called swede, the rutabaga is milder version of its cousin the turnip and has a texture that's similar to a potato. This root vegetable is believed to have originated in Europe and reached the United States in the 19th century. Rutabagas harvested across the cooler parts of the United States are sometimes coated in wax to help preserve them longer, so it's best to scrub or remove the skin before cooking. The flesh is most commonly yellow and sweeter than a turnip; milder white-fleshed ones exist as well. Rutabagas are low in calories and are a good source of thiamin and vitamin B6.
Preparation: Boil and mash them with spices or serve them in a mix of roasted winter vegetables. They are better tasting cooked instead of raw.
Thyme: This herb is available fresh year-round, but it is one of few examples, in addition to sage and rosemary, that grows well into the fall. Its woody stem allows it to stand up to the harsher weather in a way that softer stemmed basil cannot. Thyme's tiny green leaves, which release a deep fragrance, are particularly popular in Mediterranean foods. Cover the stalks in plastic with the stems submerged in water to keep the leaves from drying out (this will last about a week). Thyme is regarded as an antioxidant, contains high amounts of vitamin K and iron, and is often championed in natural medicine for health benefits such as remedying coughing.
Preparation: De-stem and chop the leaves to marinate meat or flavor just about anything from mashed potatoes to salad dressing. It is essential in a bouquet garni, a classic French combination of whole herbs usually tied into a cheesecloth or with butcher's twine and added to soups, stews and roasts for depth in flavor.
Tuscan kale: Known for its dark, almost black leaves, this prettier relative of Scottish kale is native to Italy -- hence its name. It's also called dinosaur or Lacinato kale, and has been gaining in popularity around the world because of its easy cultivation and heartier taste. While fellow members of the brassicia family, such as cauliflower and broccoli, have a harder time with the frost, vegetables such as kale, kohlrabi (a green, turnip-like cabbage) and Brussels spouts carry the torch. When the temperature drops, they convert their starch molecules into sugar to survive, thus enhancing their flavor. Tuscan kale is one of the healthiest vegetables around, and is loaded with vitamins A, C and K, along with significant amount of calcium, iron and manganese.
Preparation: Make sure the leaves are dry and store them in an air-tight plastic bag. Tuscan kale tastes good raw, where its slightly bitter flavor shines. But because of its toughness, this vegetable is best slow-cooked with chicken or vegetable broth. For a classic touch, finish it with white beans.
Sheep's milk cheeses: Beginning in late August and running through the end of the year, cheeses tend to be at their best because the cows, sheep and goats have been grazing grass throughout the spring and summer. Aged sheep's milk cheeses in particular reach their peak this time of year because of the strict milking cycle for sheep, which typically begins in late April or May and runs through the summer. It's why cheeses like Vermont Shepherd, a popular reinvention of the classic French Ossau Iraty-style cheese, starts to arrive in late August after being aged for four to eight months. The cheese is produced until the supply runs out (usually in the spring), when the sheep begin their five-month milking cycle again. Sheep's milk cheeses, similar to goat's milk cheeses, are high in calcium and are more easily digested than cow's milk cheeses. Ocooch Mountain cheese, a fairly new aged sheep's milk cheese from Wisconsin, won a first-place award at the American Cheese Society Competition in July.
Preparation: Best served at room temperature, eat these cheeses by themselves, thinly sliced on crusty bread with a drizzle of honey or with a sweet preserve such as cherry or raspberry.
good stuff I eat it every day by the table spoon and fry every thing in it.
>Thanks for the link for the coconut oil. I ordered a gallon knowing that I will be doing a lot of cooking in the autumn and winter.
I noticed that Cherie Calbom, The Juice Lady, nutritionist and best-selling author of “Juicing for Life,” also recommended Tropical Traditions and its coconut oil. Since I juice daily and have her book her recommendation and yours sealed the deal for me.
list of grass-fed beef ranchers in the United States, where you can find good-quality meats:
Panorama Meats – Black Angus and Red Angus
Country Natural Beef – Hereford and Angus
Niman Ranch – A network of more than 600 independent farmers and ranchers, and probably the easiest to find locally
Pacific Village – Entirely grass-fed cattle since 2002
The Secretary of Agriculture is up to no good during his last months in office.
Tell him to knock it off!
August 21, 2008
Say NO to irradiated meat!
This has been the year of meat recalls. It seems like every time you turn around more ground beef is contaminated with E. coli O157:H7. USDA officials have started to talk about a plan to combat E.Coli by irradiating beef carcasses before they are processed. Tell Agriculture Secretary Ed Schafer that you don't want irradiated meat!
With the Bush Administration on the way out, many agencies may take the opportunity to pass as many pro-industry regulations as possible. This USDA plan to irradiate beef carcasses could be the first in a host of bad policies during the last months of the administration.
More reasonable solutions to the E. Coli problem are increasing meat inspections to make sure contamination doesn't happen in the first place, and testing to make sure contaminated meat doesn't leave the plant. However, the beef industry quickly protested when USDA officials recently announced a plan to expand their inspection of E. coli O157:H7.
Irradiation is a band-aid solution for dirty meat, and could be harmful to your health. Food producers need to address the source of the problem - processing lines that are too fast and dirty conditions at plants - not promote an expensive, impractical and ineffective technology like irradiation. Irradiating meat forms chemicals known or suspected to cause cancer and birth defects.
Worst of all, the irradiated carcasses would be further processed, and wouldn't have to be labeled as irradiated, leaving consumers in the dark. Take action now to tell Secretary Schafer that irradiating beef carcasses is not a solution to E. Coli:
Thanks for taking action,
Food & Water Watch
P.S. We're just getting word that FDA is going to add lettuce and spinach to the list of products allowed to be irradiated. Watch for more action on this issue in the coming weeks.
Food & Water Watch is a nonprofit consumer organization that works to ensure clean water and safe food. We challenge the corporate control and abuse of our food and water resources by empowering people to take action and by transforming the public consciousness about what we eat and drink.
If you cook with ex virgin olive oil you ruin it's good qualitys and it becomes hydrogenated :>)
Liquid vegetable oils are often hydrogenated to turn them into solids.
the human body does not reconize hydrogenated oils as food and there for coat the arteries. not a good thing.
>Thanks for the response. I will add coconute oil to my kitchen cabinet. I like to alternate things when I do cook.
I had been using extra virgin olive oil [organic], but wanted to change when I ran out and the Macadamia Nut Oil was given to me as a birthday present. [I like functional presents.]
Thanks for the two links,
You can travel the world over, and not find a more perfect cooking oil than Macadamia Nut Oil. Its naturally high smoke point (400-450° F) allows for excellent cooking versatility, and even helps reduce the production of trans fatty acids.
Macadamia Nut Oil is a very good oil to cook with and even better when used totally raw and not heated. definetly one of the better ones out there but always when the oil (any oil) is totally raw and virgin, unprocessed, and organic only.
cocoanut oil is the same when used for cooking very high smoke point but imo has even more nutritional benefits especially when totally raw. I think these are worth reading.
>Recently a friend gave me a bottle of organic Macadamia Nut Oil with the following from its web site:
To ensure quality and purity, NOW® Macadamia Nut Oil uses only unrefined, unhybridized macadamias, as grown in Australia. These organically grown nuts are superior in quality and account for its unique nutritional profile. At 81% monounsaturated fat, 2% polyunsaturated fat and an incredibly low 2.2 grams of saturated fat, NOW® Macadamia Nut Oil has one of the healthiest unsaturated to saturated fat ratios, even greater than that of olive oil.
Todd, just interested on your take. I know that you follow good nutrition.