The Longevity Solution - Book Notes
14 Mar 2019
- Calorie Restriction / Fasting
- Has the potential to increase longevity and improve health
- Very difficult for most people to implement
- Can try to stop eating before you feel full (like the Okinawans) but most are unable to do this
- More practical may be to try intermittent fasting
- 12 - 14 hours of fasting. Only eat between the hours of 8AM and 6PM.
- 16:8 - Fast for 16 hours and eat for 8. Eat all meals between 11AM and 7PM
- Alternate day fasting - Fast for 24 hours, eat for 24 hours
- Prolonged fasting - Fast for more than 24 hours at a time
- mTOR/Protein
- Many different determinants of optimal protein intake.
- Whey supplementation has several health benefits
- Resistance training - Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day
- Nonresistance training: Aim for 1.2 grams of protein per kilogram of body weight per day
- 50% of your protein intake should come from animal sources and 50% from plant sources.
- Try to use organic protein when possible.
- Aim for 50% of your animal protein to come from marine sources (oysters, fish etc.)
- Use a variety of plant protein sources (spinach, onions, garlic, beans)
- Collagen (20 - 60 grams) and Glycine (10 to 15 grams) supplements are useful
- Coffee, Tea and Wine
- Drinking 1 - 5 cups of coffee per day seems best.
- Coffee provides many antioxidants
- Need to avoid adding sugar / sweeteners
- Caffeinated coffee does offer more benefits with regards to waist size and visceral fat loss
- Green tea is a longevity secret of much of the Asian subcontinent
- Black and oolong tea contain many other flavonoids that are similarly beneficial
- 1-6 cups of tea daily offers the most benefit
- Red wine is consistently associated with longevity
- Wine should be low in sugar
- Consume wine with your largest meal of the day
- Sodium and Magnesium
- Your body requires 4 grams of sodium per day
- Should choose magnesium glycinate or magnesium citrate over the cheaper and more popular oxide
- Everyone should be supplementing with 300 milligrams of magnesium per day
- Eat more natural, healthy fats
- Consume 2 to 4 grams of EPA and DHA per day from wild seafood
- Take high quality krill oil supplement and a high quality fish oil supplement
- Consume omega-3s from chia, hemp or flax seeds (30 - 60 grams)
- Eat and cook animal fat!
- Omega-6 fats should come from whole foods (nuts, seeds, eggs, chicken). Keep omega-6 to omega-3 ratio at 4 or less
- Consume 1 tablespoon of organic extra-virgin olive oil per day