Calorie Restriction For Life Extension: What They Didn’t Tell You On Oprah

By Tom Venuto
www.BurnTheFat.com

On a recent episode of the Oprah show, one of the guests was a 51 year old man with the heart of a 20 year old. He’s been following a calorie restriction plan and they said he might be one of the first people to reach 120 years old by following this plan. There have been stories both in the lay press and scientific press about calorie restriction for years and it has been a frequent talk show topic on other many other TV shows. However, before you cut your calories in half in hopes of adding another decade onto your life, you’d better get the other half of the story they didn’t talk about on Oprah.

I’ve seen a lot of strange things in the health field, and although calorie restriction (CR) is the subject of serious and legitimate scientific study, I consider CR to be one of those strange things. Of course, that’s because I choose a different lifestyle – the muscle-friendly Burn The fat, Feed The Muscle lifestyle – but there’s more than one reason why I’m not a CR advocate:

Hunger while dieting is almost always a challenge. There’s some hunger even with conservative calorie deficits of 15-20% under maintenance. Prolonged hunger is one of the biggest reasons people fall off the weight loss diet wagon because it’s unpleasant and difficult to resist. This is why pharmaceutical and supplement companies spend millions of dollars on researching, developing and marketing appetite suppressants. Yet CR advocates put themselves through 30-50% calorie restriction on a daily basis as a way of life in the hopes of extending life span or health.

Practitioners of CR follow a low-calorie lifestyle, but technically, they are not in a chronic 30% calorie deficit. That would be impossible. What happens is their metabolisms get very slow (that’s part of the idea behind CR; if you slow down your metabolism, you allegedly slow down aging). So a 6 foot tall man who would normally require nearly 3,000 calories to maintain his weight, might eventually reach an energy balance at only 1800 or 1900 calories. This is not just due to a ‘starvation mode’ phenomenon, that’s only part of it. It’s primarily because he loses weight until he is very thin and his smaller body doesn’t need many calories any more.

Does caloric restriction really extend lifespan?

The biological mechanisms of lifespan extension through calorie restriction are not fully understood, but researchers say it may involve alterations in energy metabolism (as mentioned above), reduced oxidative damage, improvements in insulin sensitivity, reduction of glycation, modulation of protein metabolism, downregulation of pro-inflammatory genes and functional changes in both neuroendocrine and autonomic nervous systems.

Mouse studies on CR go back as far as 1935 and monkey studies began in the late 1980’s. So far the results are clear on one thing: caloric restriction does increase lifespan in rodents and other lower species (yeast, worms and flies). Studies suggest the life of the laboratory rat is 25% longer with CR (even longer with aggressive CR). Primate studies are still underway and humans have been experimenting with CR for some time. In primates and humans, biomarkers of aging show signs of slower aging with CR. This makes many proponents talk about this CR as if it were a sure-thing, already proven through double-blind randomized clinical human trials.

The truth is, there is NO direct experimental evidence that you will live longer from practicing CR. Due to the length of human lifespans, we will not have the necessary data for at least another generation and perhaps multiple generations. Even then, it will still be highly speculative whether CR will extend human life at all and if so how much. We can only estimate. I’ve seen guesses in the scientific literature ranging from 3 to 13 years, if CR is practiced for an entire adult lifetime.

Jay Phelan, a biologist at UCLA is skeptical. He says the potential life extension is on the lower end of that range and the increase is so small that it’s not worth the semi-starvation:

“There is no current evidence that lifelong caloric restriction leads to increased lifespan in primates. It’s certainly tantalizing that things like blood pressure or heart rate look as though they are a lot healthier and I believe they are. Whether or not this translates to a significantly increased lifespan, I don’t know. I predict that it doesn’t.”

I don’t quibble qualitatively with their results. Yes, it will increase lifespan, but it will not increase it by 50% or 60%, it won’t increase it by 20% or 10%, it might increase it by 2%. So if you tell me that I have to do something horrible for every day of my life for a 2% benefit – for an extra year of life – I say no thanks.”

Is prolonged caloric restriction unhealthy?

When caloric restriction is practiced with optimal nutrition (CRON), it is not inherently unhealthy. Actually, it appears the reverse is true. First, the weight loss that comes with the low calories produces improvements in the health markers, as you would expect. Second, the meticulous choice of food from CRON practitioners, where they pick high nutrient foods and avoid empty calories means that they are making healthy food choices. Third, advocates say that the CR itself improves health. I wonder, however, how much does CR improve health independent of the weight loss and the optimal nutrition?

By losing fat and maintaining an ideal body composition (the fat to muscle ratio) and eating high nutrient density foods, I propose that even at a more normal caloric intake, you will get very significant health and longevity benefits. I also propose that gaining muscle in a natural way (no steroids) will increase your quality of life today and as you get older.

Aside from the fact that we are not lab rats, the truth is, none of us knows when our day will come. We could get plucked off this physical plane at any moment and have no control over how it happens. My belief is that we should make our lifestyle decisions based on quality of life, not just quantity of life. That includes our quality of life today as well as our anticipated quality of life when we are older. Maybe we ought to be focusing more on “health span” than life span.

Downsides of calorie restriction for life extension

One fact about calorie restriction that they often don’t mention on these talk shows is that the benefits of CR decline if you start CR at a later age. This was discussed in a research paper from the Journal of Nutrition called, “Starving for life: what animal studies can and cannot tell us about the use of caloric restriction to prolong human lifespan.” The author of the paper, John Speakman from the School of Biological Sciences at the University of Aberdeen in Scotland, said that the later in life you begin to practice CR, the less of an increase in lifespan you will achieve. Even if the CR proponents are right, if you started in your late 40’s or mid 50’s for example, the benefit would be minimal. If you started in your 60’s the effect would be almost nonexistent. Essentially, you have to “starve for life” to get the benefits.

While some CR proponents claim that they aren’t hungry and they cite studies suggesting that hunger decreases during starvation, Speakman and other researchers say that hunger remains a big problem during CR – especially in today’s modern society where we are surrounded with convenience food and numerous eating cues – and that alone makes CR impractical:

“Neuroendocrine profiles support the idea that animals under CR are continuously hungry. The feasibility of restricting intake in humans for many decades is questionable.”

Let’s suppose for a moment that CR is totally legit and the claims are true. Many of the proposed benefits of CR come at the expense of what many of us are trying to do here: gain and maintain lean body mass. One spokesman for CR is 6 feet tall and 130 pounds. Another poster boy for CR is 6 foot tall and 115 lbs. Measurements of rodents under CR not only show large reductions in skeletal muscle but also bone mass.

I am not suggesting that these CR practitioners are anorexic, a concern that has been raised about CR when practiced aggressively. However, they are losing large amounts of fat-free tissue and that is plainly obvious for all to see when you look at their bony physiques. I am not imposing my body standards on others, but 115 to 130 lbs at 6 foot tall is underweight for a man by any standard. Furthermore, researchers say that at the body mass indices sustained by most voluntary CR practitioners, we would expect females to become amenorrheic. “One thing that is completely incompatible with a CR lifestyle is reproduction” says Speakman.

With that kind of atrophy, I have to wonder what their quality of life will be like in old age. While many people struggle with body fat for most of their adult lives, I’m sure almost everyone knows an elderly person who wrestles with the opposite problem: they are seriously underweight and they struggle to eat enough and maintain lean body mass.

My grandmother, before she passed away, was under 80 lbs. We could not get her to eat. She was weak and very frail. I have reported many times about the research showing how most overweight people under estimate calorie intake and eat more than they think or admit. In elder care homes, the research has often showed the opposite – the patients over estimate how much they eat. They swear they are eating enough, but they arent and they keep losing dangerous amounts of weight. With underweight, atrophied seniors, weakness means less functionality and lower quality of life and a fall can mean more than broken bones, it can be life-threatening.

Life extension with more muscle

While there is a commonality between CRON and the way I recommend eating (high nutrient density, low calorie density foods), in most regards, CR is the opposite of my approach. In my Burn The Fat, Feed The Muscle program, we go for a higher energy flux nutrition program, which means that because we are weight training and doing cardio and leading a very active lifestyle, we get to eat more. Because we are so active and well-trained, the eating more does not have a negative effect as it would on a sedentary person, who might get sick and fat from the additional calories. We active folks take those calories, burn them for energy, partition them into lean muscle tissue and we enjoy a faster metabolism and extremely high quality of life.

As a bodybuilder, CR is not compatible with my priorities, but hypothetically speaking, if I were to practice a lower calorie lifestyle, I wouldn’t follow an aggressive CR approach. I’d probably do as the Okinawans do. They have a very simple philosophy: hari hachi bu: eat until you are only 80% full. While this does not mean there is a carefully measured 20% calorie deficit, it’s consistent with what we practice in the Burn The Fat, Feed The Muscle lifestyle for a fat loss phase, and avoiding overeating is certainly a smart way to avoid obesity and health problems. Incidentally, the Okinawans eat about 40% less than Americans, and 11% less than they should, according to standard caloric intake guidelines, and they live 4 years longer than Americans.

If someone is being “sold” on CR by an enthusiastic CR spokesperson, or simply curious after watching the latest TV talk show (where they are looking for controversial stories), it’s important to know that there is more than one side to the story. If you carefully read the entire body of research on CR, you will see that the experts are split right down the middle in their opinions about whether CR will really work. CR for humans remains highly controversial and there are no guarantees that this will extend your life.

Researchers at the National Institutes of Health in Baltimore, MD put it this way:

“Because it is unlikely that an experimental study will ever be designed to address this question in humans, we respond that “we think we will never know for sure.” We suggest that debate of this question is clearly an academic exercise.”

In closing, let me go back to one of the original questions I was asked: “Can the BFFM food plan also be thought as a longevity lifestyle, but with more muscle mass?” Absolutely beautifully said! That’s precisely what Burn The Fat, Feed The Muscle is.

I believe that by making healthy food choices but doing so at a higher level of calorie intake and expenditure, that we can fend off sarcopenia – the age related decline in muscle mass that debilitates many seniors – while enjoying a more muscular physique, greater strength, and a less restrictive lifestyle. Most gerontologists agree – by making simple lifestyle changes that include strength training and good nutrition, you can easily turn back the biological clock 10 years without going hungry.

For more information about Burn The Fat, Feed The Muscle, the “longevity lifestyle with more muscle”, visit: www.BurnTheFat.com

Train hard and expect success,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

References:

Hunger does not diminish over time in mice under protracted caloric restriction. Hambly C, Mercer JG, Speakman JR.Rejuvenation Res. 2007 Dec;10(4):533-42.Aberdeen Centre for Energy Regulation and Obesity (ACERO), Rowett Research Institute, Bucksburn, Aberdeen, Scotland, United Kingdom.

Starving for life: what animal studies can and cannot tell us about the use of caloric restriction to prolong human lifespan.Speakman JR, Hambly C. J Nutr. 2007 Apr;137(4):1078-86. School of Biological Sciences, University of Aberdeen, Aberdeen AB24 2TZ, Scotland, UK.

Can dietary restriction increase longevity in all species, particularly in human beings? Introduction to a debate among experts. Le Bourg E, Rattan SI. Biogerontology. 2006 Jun;7(3):123-5.

The potential for dietary restriction to increase longevity in humans: extrapolation from monkey studies. Ingram DK, Roth GS, Lane MA, Ottinger MA, Zou S, de Cabo R, Mattison JA.Biogerontology. 2006 Jun;7(3):143-8. Laboratory of Experimental Gerontology, Intramural Research Program, National Institute on Aging, National Institutes of Health, 5600 Nathan Shock Drive, Baltimore, MD 21224, USA.

Caloric restriction in humans: potential pitfalls and health concerns. Dirks AJ, Leeuwenburgh C.Mech Ageing Dev. 2006 Jan;127(1):1-7. Epub 2005 Oct 13, Wingate University, School of Pharmacy, 316 N. Main Street, Wingate, NC 28174, USA.

Caloric restriction and human longevity: what can we learn from the Okinawans? D. Craig Willcox, Bradley J. Willcox Hidemi Todoriki. Biogerontology (2006) 7: 173—177

Endocrine alterations in response to calorie restriction in humans. Mol Cell Endocrinol. 2009 Feb 5;299(1):129-36. Epub 2008 Oct 21. Redman LM, Ravussin E. Pennington Biomedical Research Center, 6400 Perkins Road, Baton Rouge, LA 70808, United States.

Caloric restriction in the presence of attractive food cues: external cues, eating, and weight. Polivy J, Herman CP, Coelho JS.Physiol Behav. 2008 Aug 6;94(5):729-33. Epub 2008 Apr 13. University of Toronto, Canada.

Life Extension by Calorie Restriction in Humans. Everitt AV, Le Couteur DG.Ann N Y Acad Sci. 2007 Aug 23, Centre for Education and Research on Ageing, University of Sydney, Concord, New South Wales, Australia.

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In this Burn the Fat Video review, we explore Tom Venuto’s Burn the Fat, Feed the Muscle. We show you real case studies that prove the results that Burn the Fat, Feed the Muscle can achieve. We go into detail about the system, what you get and how you can get it fast.

One of the first questions we get about Burn the Fat is Does it work? And what kind of results can people get from using Burn the Fat. In the video, we review three case studies of people who have used the program and what kind of results they achieved.

In each of the three case studies, Jeff, John and Mike all lost significant weight and built lean muscle mass. The visuals are stunning. Together, they lost more 200 lbs. This is the kind of results that can be achieved by people who follow the program completely. If you don’t put in the effort, don’t expect results. But if you are motivated and willing to put in the effort you too can boost your metabolism and get your body beach ready.

The program is good for people who want to lose that last 10 lbs and for people who really want to transform their body into something that is picture perfect.

Venuto shows you how to change your life and as a result change the way your body works.

If you want to lose weight, lose fat, speed your metabolism and make a permanent positive change to life, watch this video and you will be on your way to turning your body into a fat-melting machine using Burn the Fat, Feed the Muscle.

The Burn the Fat system shows you a clear path a better, leaner healthier you.

Do you seem to gain body fat in a minute if you don’t diet and exercise like crazy?

Does your slow metabolism block your weight loss?

Is your metabolism a problem?

If so, then you may have metabolic damage. Your metabolism can slow down as a result of following starvation diets or losing weight too rapidly. A damaged metabolism can make it extremely difficult to achieve more body fat loss.

The good news is, it can be fixed. You can speed your metabolism up again. But you have to do the right things.

You need the right combination of metabolism stimulating exercise and metabolism stimulating food(not just dieting), all done using a simple, but consistent system.

Most diet programs that claim to help you get rid of excess weight, but only end up making it harder for you in the long run because actually slow down your metabolism using a bad combination of metabolism-decreasing diets and not enough exercise (almost never any weight training).

But don’t lose hope. You can increase your metabolism.

That’s what Burn the Fat, Feed the Muscle is all about. That’s why it works.

Anyone can increase their metabolism with Burn the Fat, Feed the Muscle.

Within 3 weeks, your metabolism will speed up. Within 6-8 weeks, your metabolism will be burning hot. And in 12 weeks your metabolism will become like a turbo charged engine.

What’s most important for upping your metabolism is CONSISTENCY in applying my Burn The Fat, Feed the Muscle principles every single day.

The principles focus on two things: Helping you do the right things to burn fat and build lean muscle mass.

For example, did you know you should be eating 5-6 meals day? Do you know that meal timing is critically important to increasing your metabolism? Do you know how important it is to build lean muscles and how they can increase your metabolism to levels you never though possible?

Imagine your body is a wood burning stove and your metabolism is how hot the stove burns.

Can you make the stove hot by feeding the fire once or twice per day? Nope. Not enough fuel to burn, so not much heat is generated.

What if you just dump a pile of wood in the stove all at once? Will that work? No way. Too much fuel smothers the fire and the res just sits there like belly fat.

How about if you throw some fast burning paper in the stove, will that work? Nope – burns too quick, just like sugar.

You have to keep putting small amounts of the right type of fuel on the fire at regular intervals or the fire burns out.

If the fire does go out, it’s can be difficult to get the fire going again. In the case of metabolism, it’s like going through that initial few weeks of building up the fire all over again.

Your goal is to get your metabolism burning hot and keep it burning and this cannot be achieved by missing meals, missing workouts or with sporadic, infrequent training.

For example, one case was former ballet dancer. At 5′ 5″, she was previously 110 lbs and had increased to about 145 or so. She didn’t want to reach her previous 110, but get down to 125 lbs. She had also been anorexic and bulimic for many years. This had caused a lot of metabolic damage.

The good news is, even in this extreme case, the same nutrition and training principles worked! It just took a little longer. And by the way her program included some serious training with free weights and she ate a lot more (clean) food than she had ever eaten before. No “starvation!”

That’s the power of burning the fat and feeding the muscles… Trying to starve the fat with crash diets is what causes the metabolic damage in the first place!

If you’re interested in the healthy, sensible way to take off the fat, while keeping all your muscle and increasing your metabolism in the process, then Burn the Fat, Feed The Muscle program can teach you how. No gimmicks or false promises. Just the truth and your path to a faster metabolism.

Visit the home page for more information:
Burn Your Fat – Feed Your Muscles – Increase Your Metabolism!

If you want to get rid of belly fat, you can. Losing belly fat and keeping it off is doable for everyone, if you know how.

Here’s what you need to understand. If you eat more calories than you body burns, then your body will store those extra calories in our body fat. Your body fat is your body’s rainy day source of energy. If you stop eating, your body will start burning off your fat.

If you’re like most people your body stores fat on around your belly as one of first places to store the body fat. It stores belly fat first because it’s the easiest place for the body to put it.

The other thing you should know is that exercises that target belly fat, like crunches and other abdominal exercises don’t burn belly fat any better than other better exercises.

Think of belly fat like the deep end of the swimming pool. No matter how much you protest, there is no way you can drain the deep end before the shallow end. However, don’t let this discourage you. Lower belly fat will come off, it will simply be the last place to come off. First place on – last place off.

This helps to explain why abdominal exercises have little impact on body fat loss. It’s a huge mistake to think that hundreds or thousands of reps of ab exercises will help you get rid of belly fat, except to the degree that it burns calories and contributes to the calorie deficit. What removes the fat – all over your body – is a calorie deficit and that comes from decreasing food intake, increasing activity, or a combination of both.

If you want to lose belly fat, start in the kitchen, not the gym.  Here are Tom Venuto’s  (Tom is the author of “Burn the Fat“, the best selling weight lose book) suggestions for a lose belly fat diet.

1. Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.
2. Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. If you eat too much of anything (even “healthy” food), you can say goodbye to your abs. Period.
3. Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc.)
4. Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat. Avoid refined, simple carbs that contain white flour or white sugar.
5. Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of “good fat” like flax oil, fish fat, nuts & seeds, etc. is better than a no fat diet. Essential fatty acids actually assist the fat burning process.
6. Drink plenty of water – a gallon is a good ballpark to shoot for if you are physically active.

If you’re really interested in losing belly fat,  then you have probably looked for some magic food or pill that will make the pounds come off.  That doesn’t work.

If you really want to lose belly fat then it requires work.

I recommend Burn the Fat for two reasons:  It’s simple and it works.

It’s a 340 page book packed with information that will show you how to lose belly fat using a simple system that anyone can use.

It costs $39, but if you are really serious about finding a way to lose belly fat fast then it will be the best investment you will ever make.

The Bottom line?

Anyone looking for a quick fix solution to fat loss, anyone looking to be told fairy-tales, and anyone looking for a “magic bullet” offered by the likes of body wraps, fat burning pills, diet shakes, or “fat-burning” creams and gels might be best advised to steer clear of Burn the Fat.

On the other hand, anyone tired of “spinning their wheels” going nowhere, who wants the truth about fat loss and who is ready and willing to put in the hard work and discipline and make the lifestyle changes necessary to get a fat free body, will find Burn The fat to be one of the best investments they ever made in their lives.

Click here to learn more about Tom Venuto’s Burn the Fat

Once upon a time I looked something like this. I had a great butt and I looked awesome in a bikini.   I felt really good about my body and enjoyed just about everything.

What do you think?  Do you think my butt looked pretty good?

I bet you had a great butt too.    Before the job.  Before getting married. Before the kids. I’m sure you looked great and felt great.

I know I did and it felt great to look like that.  Life was fun and I was happy.

Then life took over.  Two kids.  Work.  No Exercise.  Stress.  You name it.

I seemed to gain weight overnight.  And before I knew it I looked awful.  I had no energy and felt depressed about how I looked.  That made it even worse, because I would eat and eat to make myself feel better.

Does that happen to you too?

I looked awful.  My butt was huge and what can  I say about my belly.  

I just wanted to scream.  I wanted to lose weight and I tried everything I could find. I tried all kinds of diet products.  None of them work. I’m convinced it’s all some bulls#%t from people taking advantage of people trying to lose weight.

I’m no medical guru or anything like that. I’m just a mom who figured out a system that works better than all the famous diets you tried (you know, the ones that didn’t work?). Hopefully this story can inspire you to try my method and lose some weight!

Here’s what works.

Burn the Fat Feed the Muscle

Burn the Fat Feed the Muscle is a program put together by Tom Venuto. Tom is an awesome guy who really understands the problem. He gets it that what you eat is related to how you feel. He’s published books on his program that you can get right on the internet. I also bought one of his books from Amazon, but the Burn the Fat book is the one you want.

He talks about body fat like no one else. Tom Venuto understands that being fat comes from not just what you eat but how you feel. The thing I liked best was how he exposes the myths about losing weight.

• Myth #1 – You can eat as much as you want
• Myth #2 – Overweight people have the same metabolism as skinny people
• Myth #3 – Some people are diet resistant
• Myth #4 – It’s my genes
• Myth #5 – Eating fat makes you fat
• Myth #6 – Carbs make you fat
• Myth #7 – Taking a pill will help

In his Burn the Fat books, Venuto goes into detail about why these myths are BS and why losing weight is so hard when you fall for this BS.

Burn the Fat helps you think different.  You go from failure to success.  The Burn the Fat program shows you how to become free from emotional eating.

Tom shows you how to change your life to make it work. He shows you how to burn your fat and feed your muscle. The two have to happen together.

The amazing thing is that it’s simple.

Here’s some of the things I learned from Tom:

• How to burn fat despite my slow metabolism
• The top twelve worst foods you should never eat
• The top twelve best foods you should eat all the time
• How to fix my slow metabolism once and for all
• How to eat right for my body type
• How to boost my energy levels
• The psychology of permanent fat loss…Goal setting and motivation tactics that my thinking forever

What’s next for me?

I don’t just want my great butt back.  I want great abs too.  I’m using this picture as my inspiration.

If you want to look like this, give Tom’s book a try.  It will be the best $40 you will ever spend.

If you want to see more about the Burn the Fat program, I can send you the six part mini course that Tom gave me. Just put your name and email in the box below and I will send them to you.

PS. It works for guys too. Check out this from a guy who used the Burn the Fat program called Mike Ogreck. You can google him to find his story.