Posted by Deneb on August 30, 2010, at 15:44:26
In reply to Eating too much these couple of days, posted by Deneb on August 26, 2010, at 20:56:19
Right now I just have a vague idea of how to do calorie restriction with optimal nutrition (CR or CRON). I'm mostly just restricting calories at this point, but I want to make sure I do CR the right way.
I'm reading "The CR Way" by Paul McGlothin and Meredith Averill right now. Here I will write my notes about what I've learned.
Notes:
SIR family of genes activated by calorie restriction and promotes longevity.
Nicotinamide, contained in many multivitamins is an inhibitor of SIRT1 so beware.
High protein is bad.
Keep blood glucose as low as possible all the time.
At 80 mg/dl glucose, insulin shuts down and SIRT1 is activated
High levels of IGF-I is bad, excess protein increases IGF-I independent of calories and deactivates SIRT1
Eat 0.36 grams per pound of protein.
Eat low to moderate GI carbohydrates.
Eat nutrient dense foods.
Cook foods as little as possible to reduce GI.
Use beans and grains as main source of protein.
Try to eat organic.
Add walnuts or olive oil to every meal.
Don't drink liquids with meals, drink between meals. Liquids dilute stomach acids.
Avoid alcohol, that alcohol helps extend life has been debunked.
Avoid caffeine
Eat slowly so glucose is processed slowly.
Break fast with a tablespoon of lemon or lime juiice in a cup of warm water to lower glucose levels when eating breakfast.
To lower the glycemic effect of a food, add vinegar, lemon or lim juice.
15 mins after drinking lemon/lime/vinegar in warm water, chew sweet sugarless gum, to further awaken insulin release, then have a "tease meal" This is a small amount of carbohydrate. Don't choose foods with fructose as fructose doesn't stimulate insulin.
Add some fat like walnuts or olive oil in tease meals. Take fish oil with lemon juice.
45 minutes after tease meal, do moderate exercise for 15 mins to stimulate insulin to prepare for meal.
Add meditation, 15 mins
Breakfast should be biggest meal of day, dinner smallest.
Don't eat late in the evening.
Lift weights twice a week to prevent osteoporosis. Exercise everyday.
Fasting for 15 to 17 hours with fasting glucose in the 80's or below will release BDNF, giving you a natural high.
To do CR:
Reduce total calorie intake to 5 to 20% below normal. Keep fasting blood glucose between 70 mg/dl and 90 mg/dl
Keep protein intake moderate.
Buy glucose meter, test after getting up, goal is to get levels to 74-88.
Test 20 mins after meal
Dinner: take 45 min or longer walk after eating, have 2 or more hours before bed, measure glucose before and after walk, continue walking until glucose reaches baseline
Goal: keep glucose no more than 20 points above baseline throughout the day
Limit AGE (advanced glycation endproducts) in food
- never cook food for long
- always cook with moisture
- avoid high heat cooking
- never cook fats
- never eat browned, grilled or fried foods
- never add sugar, fructose or galactose to food
- never microwave anything other than waterBenfotiamine can reduce AGE formation in humans.
Fructose can form AGEs, limit fructose to 10 g/day
Fast daily to burn ketones
poster:Deneb
thread:955008
URL: http://www.dr-bob.org/babble/social/20100806/msgs/960683.html