The Longevity Solution - Book Notes

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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