EMERGING

THEORIES OF
AGING
Jhean Means
• This theory is defined as reduction in calorie intake while maintaining
essential nutrients requirements.
• Dr. Walford had committed himself to high/low diet with moderate
vitamins and minerals supplementation and a regular exercise
regimen.
• Gradually lose weight until maximalmetabolic efficiency retards aging
• Experimental mammalian models of caloric restriction reduce caloric
intake by 40% throughout lifespan of animal.
• This proved to be beneficial at a variouslevel of functions and involving a
number of molecules, cellular and systematic changes.
• Caloric restricted diet influences bothaging rate and disease
susceptibility.
◦ Fig. 1. Caloric Restriction (CR) delays the onset of age-related diseases. Studies in rodents and
related to human aging.
Published in EBioMedicine 2017
◦ Fig. 2.Metabolic regulators are among the strongest candidates as ‘effectors’ in the mechanisms of
delayed aging with CR. These nutrient and energy sensing factors receive extracellular and intracellular
signals via indicator molecules to implement various actions in pathways related to growth, metabolism,
and inflammation.
Published in EBioMedicine 2017
• Well-nourished calorie restriction promotes metabolic and molecular
health in non-obese humans.
• Calorie restriction reduces aging-associated biomarkers in humans.
• Calorie restriction induces metabolic adaptation and behavioral
compensation in physical activity.
• Calorie restriction induces no adverse effects on quality of life or
eating behavior.

Most, J., Tosti, V., Redman, L. M., & Fontana, L. (2017). Calorie
restriction in humans: an update. Ageing research reviews, 39, 36-45.
◦ According to the calorie restriction diet, you take in 25 percent fewer calories than are
necessary to maintain a healthy weight. Start by following a balanced diet, and then
gradually cut calories. Your weight loss will proceed slowly. Avoid eating simple sugars
and flours.
◦ According to a widely cited study published in the journal Cell Metabolism in May 2018,
cutting just 15 percent of your calorie intake can slow aging and cause significant weight
loss in as little as two years. Subjects who ate 15 percent fewer calories for 24 months
dropped 17.6 pounds and experienced a major reduction in oxidative stress markers.
◦ Another study, featured in the American Journal of Clinical Nutrition in February 2017,
found that restricting calories by 25 percent over two years can decrease fat mass and
waist circumference, increase lean body mass and improve cardiometabolic health in
nonobese adults.
 EXAMPLES OF CR DIET

◦ Some calorie-restricted diets include 5:2 diet and Warrior Diet:

Warrior Diet:
This dietary pattern is largely based on intermittent fasting, meaning it involves periods of little
or no food intake followed by periods of feeding. Dieters must abstain from food for 20 hours a
day and eat within a four-hour window at night. Proponents say that this is how humans ate
millions of years ago.
Unfortunately, no studies have been conducted on the Warrior diet. However, there is plenty of
evidence to support the health benefits of intermittent fasting (IF) and food restriction.
5:2 DIET:
Another research paper featured in the International Journal of Obesity in
December 2014 suggests that popular IF protocols, such as the 5:2 diet
plan, facilitate weight loss by reducing total food intake. The
downside is that fasting increases hunger, so you might end up
eating more and quit dieting altogether. Daily calorie restriction is more
sustainable in the long run and may have better health outcomes.
HOW TO PLAN YOUR CR DIET
◦ Basically, you need to either burn more calories than you take in or eat fewer calories than you
burn.
◦ One pound of fat equals 3,500 calories (this number isn't set in stone, though). This means that
if you cut 3,500 calories from your daily meals or burn 3,500 calories through exercise, you'll lose
one pound.
◦ Try to determine your current energy intake. For example, if your diet provides 2,000 calories per
day, that's 14,000 calories per week. To lose two pounds per week, it's necessary to cut out 7,000
calories. Therefore, you must switch to a 1,000-calorie diet and plan your meals accordingly.
A calorie-restricted diet will consist mostly of veggies, low-fat dairy, lean meat,
fish, berries and eggs. These foods are low in calories and have a satiating effect. A
1,000-calorie meal plan could look like this:

Breakfast
◦ 2 hard-boiled eggs: 120 calories, 12 grams of protein and 8 grams of fat
◦ 1 medium banana: 105 calories, 1.2 grams of protein, 0.3 grams of fat, 26.9 grams
of carbs and 3.1 grams of fiber
Snack
◦ Cottage cheese (1/2 cup): 90 calories, 12.9 grams of protein, 2.5 grams of fat and 6
grams of carbs
Lunch
◦ Roasted chicken breast (3.5 oz): 107 calories, 21.4 grams of protein and 0.8 grams of fat
◦ 1 medium sweet potato: 115 calories, 2 grams of protein, 0.2 grams of fat, 26.7 grams of carbs and
◦ 3.8 grams of fiber
◦ Chopped salad blend (2.9 oz): 25 calories, 2 grams of protein, 5 grams of carbs and 2 grams of fiber
Snack
◦ Low-fat Greek yogurt (3.5 oz): 73 calories, 9.9 grams of protein, 1.9 grams of carbs and 3.9 grams of fiber
◦ Almonds (1 oz): 164 calories, 6 grams of protein, 14.1 grams of fat, 6.1 grams of carbs and 3.5 grams of fiber
Dinner
◦ Wild salmon (2.9 oz, cooked): 155 calories, 21.6 grams of protein, 6.9 grams of fat
◦ Kale (1 cup, cooked): 42 calories, 3.4 grams of protein, 1.4 grams of fat, 6.2 grams of carbs and 4.7 grams of fiber