Can You Reduce Calorie Intake to Live Longer?
In the past few years, studies have been published that share a headline along the lines of—cutting calories can help you live longer! The evidence from these studies is promising, but there is some nuance to understanding how reducing your calorie intake can support longevity.
Let’s dig deeper into the research on how this data can help support your journey towards a long, healthy, and happy life!
New Studies on Calorie Restriction & Longevity
Some studies have shown that calorie restriction may extend the lifespan of animals, raising the question of whether it could have a similar effect in humans.
Researchers at UT Southwestern conducted a live-animal study with results released in 2022. This mouse study examined whether limiting calorie intake specifically to their active phase—the time of day when mice are most active—would have a greater positive impact on lifespan than calorie restriction alone.
The researchers had six groups of mice: one group ate freely, another had a 30-40% calorie reduction but access to food all day, and the other groups had the same calorie reduction but with access to food restricted to either the inactive or active phase.
The study found that matching calorie restriction to the active circadian phase extended lifespan the most – by 35% – compared to freely-eating mice. This was over three times more of a longevity boost than calorie restriction alone, which only extended life by 10%. The researchers suggest that, beyond the total calories consumed, the timing of meals may be crucial in maximizing calorie restriction’s anti-aging effects. The long-lived mice also had improved metabolic health.
More research is still needed to determine if similar effects would occur in humans, but it poses some interesting possibilities! Please take note that a 30-40% reduction in your caloric intake may not be safe or healthy, depending on your current diet and health.
The takeaway: This evidence seems to support the idea that intermittent fasting may contribute to longevity, as you can adjust your fasting period to cover your more active part of the day.
Slowing Aging in Health Adults
A recent study in the journal Nature Aging provides evidence that a calorie-restricted diet may slow aging in healthy adults. The phase 2 clinical trial randomized 220 participants to either cut their caloric intake by 25% (about 500 calories per day) or make no dietary changes.
Those in the calorie-restricted group were provided prepared meals and diet counseling for the first six months. After two years, researchers measured biomarkers in participants’ blood to gauge their “speed of aging” based on algorithms correlating biomarker changes with organ function decline.
The study found that participants who reduced their calorie intake aged more slowly, at a pace approximately 2-3% slower than those who ate normally. This translates to a 10-15% lower risk of early death, according to the lead researcher. The study adds to previous evidence that calorie restriction offers health benefits like increased lifespan.
The takeaway: Researchers suggest that reducing calorie intake may trigger a survival response, leading to more efficient use of bodily resources. While further research is needed to understand the long-term impact beyond two years, these findings highlight the role of diet and lifestyle changes in influencing the aging process.
Health Benefits of Time-Restricted Eating
Time-restricted eating, or intermittent fasting, has gained popularity in recent years because of a wide collection of published research touting the benefits of this practice. Intermittent fasting has been found to reduce the risk of life-threatening diseases, such as cardiovascular disease, obesity, diabetes, and neurological disorders, and potentially slow the growth of cancer. Time-restricted eating can be implemented in various ways—and I always recommend taking the approach that makes you feel your best. Whether fasting for 16 or 12 hours, the stress of fasting makes your systems more efficient, and by intentionally engaging in this stress, longevity genes and pathways are activated.
If you want to explore calorie restriction for longevity, time-restricted eating is a great entry point. This practice allows you to strategically reduce calorie intake in a way that does not make you feel overly hungry, and that helps your body work effectively. One way to make sure that this practice works for you is to optimize your fasting window based on your body’s cues. Learn more about optimizing your fasting window.
Those with diagnosed medical conditions or a history of eating disorders should consult with their doctor before fasting. It is not recommended that children, teens, pregnant or breastfeeding individuals fast. If you’re unsure whether time-restricted eating would help your body thrive, check with your practitioner!
Risks of Calorie Restriction for Longevity
Balance is key when it comes to calorie restriction. Reducing your caloric intake in an extreme way or without focusing on nutrient-rich foods can lead to dangerous consequences that negate advantages. Remember, what works for one person may not work for another, so consider your unique needs and speak to your doctor as you plan for any dietary changes. Calorie restriction should be approached with caution, especially if you have a diagnosed condition, a history of disordered eating, or are taking medication. This advice comes from a place of caring about your whole health – mind, body, and soul.
Final Thoughts
The results of these studies highlight the importance of understanding nuances in research and finding health strategies that align with your body’s unique needs. Calorie restriction can be a great tool for enhancing longevity, especially when done through time-restricted eating, but this practice is not for everybody. If you are practicing calorie restriction for the benefit of longevity, don’t forget to balance your nutritional needs with your caloric intake. If you reduce your calories so much that you are not getting enough healthy fuel for your body, those longevity benefits could disappear quickly.
Culinary Alchemy® is all about tuning into what your body, mind, and soul need to thrive. Learn more about achieving optimal well-being through holistic health practices on the serenaloves.com/blog.
