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Ideal Diet


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#1 chubtoad

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Posted 26 August 2003 - 12:05 AM


There has bean a lot of information on how to live and eat to increase life expectancy on these forums. I would like to get the general opinion with this thread. Post what you think the ideal diet is even if it is not your current diet. I am aware that this diet will be dependent on weight, blood pressure, and various health problems, so lets start by posting for the average person. Weight in the mid 100 range with no specific health problems. If you are unsure about CR feel free to post 2 different diets. If you would rather post information about the food such as calories, different kind of fats, protien go ahead. Also include how many times per day and portion size, but I will save exercise for another thread.

#2 Jace Tropic

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Posted 26 August 2003 - 03:22 AM

It certainly depends on the goals. If you’re a bodybuilder or an athlete, the following information doesn’t apply; hence bodybuilding and athletic programs usually are not tailored for optimum fitness, therefore they don’t contribute to extreme longevity. Also, current standards set by organizations such as ACE and ACSM are conservative and are usually developed to improve the function of the body for the here-and-now for the average person and people with chronic problems rather than focusing on extreme longevity.

If medicine and technology were to stand still beginning today, the ideal diet plan for longevity would be calorie restricted containing minimally refined foods spread over around six meals with about two to three quarts of water per day, while including a fast once a week or every other. The food pyramid is a good guide except for the excessive carbohydrates it recommends and the overall calories you end up with by following the serving quantities. In terms of ratios, a good start would be (calculated in terms of calories as opposed to grams): 20% fat, 40% carbs, 40% protein. Obviously, saturated fats and refined sugars should be avoided. Another good rule is to make sure you consume 10-15 grams of fiber for every 1000 calories. Food types that go a long way to make it easier to meet these guidelines include brown rice, vegetables, raisins, and chicken breast.

Regarding total calories per day, first remember that the goal is to reach as few calories as possible while being nutritious. If you implement such a program immediately, you could get serious headaches due to low glycogen to the brain. The initial step is to first determine which foods you are going to eat and then do the calculations to fit the ratios, while at the same time ensuring that it will quantitatively be enough so that you won’t get sick. Gradually, eat less and less while maintaining the ratios. A good rate would be to decrease daily caloric intake by 50-100 per week until you are simply too lethargic to do much of anything. This would be your threshold. Stay around 100 calories above your threshold.

However, following a perfect guideline for a longevity diet still does little unless VO2 max and body composition are also improved through a moderate fitness program. Also, if you’re really serious about it, another variable to consider is moving to a rural area where there are generally less toxins. If exercise is included, it must be moderate, or too many calories will be required. Moderate exercise includes aerobic, anaerobic, and flexibility training that, collectively, should not exceed one hour a day: 30 min aerobics, 20 min anaerobics (w/ supersetting (not dropsets) for time efficiency), 10 min flexibility. The anaerobic threshold should be assessed regularly to determine moderate intensity percentages of aerobic training. A good rule for anaerobic training is to determine 1 rep maxes for each exercise directly or indirectly, and adjust intensity levels accordingly. Flexibility training is also important to prevent injury. More information on these factors are not difficult to find if you care. I just mention them to point out that diet alone does little.

In conclusion, an extreme longevity diet is likely futile unless you’re old. If you’re in the mediocre range of taking care of yourself and you’re relatively young and don’t smoke, technology is likely to fill in the gaps before you reach your life-expectancy. However, it's still probably safer not to bet on it.

Jace

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#3 Bruce Klein

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Posted 26 August 2003 - 04:47 AM

I agree with the bulk of Jace's suggestions.

For me, it simplest to think about a diet that would closely mimic what my paleo ancestors experienced on the plans of Africa. Our genetics have changed little in past 10,000 years, while our environment and access to abundant food stuffs has skyrocketed.

Number one target to eliminate from an immortalist diet is any food with high carb, and low nutrition per calorie. Basically.. any non-diet soft drinks, snacks, etc. Also watch out for sugars hidden behind healthy lables... 90% of all health drinks, juices, lemonade, etc. have an incredible amount of sugar. Sugar can also be found in excess in other foods you may consider healthy.. be sure to check the label.

Substitute the soft drinks and coffee with water and decaf tea.. and sub. the high carb foods with more beef, chicken, fish, nuts, and salad. Low carb food will also lessen the cravings for more food, thus making caloric restriction easier to work towards.

#4 kevin

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Posted 26 August 2003 - 05:50 AM

uhmm.. the jury is still out on sugar substitutes.. BJ.. to be on the safe side.. herbal teas.. green tea especially.. are the drink of choice while coffee.. (my own personal addiction) is really not a good idea either..

Get as many of your carbs from fresh organic vegetables.. organic because they've been shown to contain more bioactive chemicals.. as well intelligently supplement.. especially if you're over 30. I would also say that unless your meat is organic you're much better off getting your protein from vegetable sources as much as possible.

Although strict caloric restriction has been proven, fasting every other day seems to give the practitioner many of it's benefits without having to be perpetually hungry. The article you posted on resveratrol in that it seems to activate the same genetic pathways that get initiated with CR so maybe supplmenting with that particular substance would be a good idea.

As Jace pointed out.. age is really a big factor.. your body only starts acting up in your late 20's... and common sense lifestyle choices are really all you need if you're near this unless you have specific issues to deal with

Above all educate yourself.

try http://www.morelife.org for a regimen that a veteran life-extensioninst uses and his reasons for it.

*now where is that piece of pizza.. :)

#5 shpongled

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Posted 26 August 2003 - 09:19 AM

Well here is what I think the aspects of an ideal diet would be. As far as CR goes I am still not sure. It works in animal models (and in epidemiologic ones? not sure) and there are many theoretical reasons supporting it. But it ignores many aspects of the equation for human life in modern society. And it does not factor the benefits a rigorous exercise program, coupled with increased calories, has to offer as Jace points out. Anyway here are the aspects:

-Large amounts of fruits and vegetables with wide variety. Emphasis on berries and dark green veggies.
-Low GI carbs only, with as little fructose as possible, except for that which fruit provides. An exception is during periods of exercise.
-No artificial sweeteners other than sucralose and possibly stevia. Moderate intake of sugar alcohols is also ok and may be beneficial.
-Relatively high protein. Lean meats and fat free milk are good sources. I also think one should supplement with 30 g or more of whey protein a day (see my whey protein article. Soy protein is also of benefit in moderate amounts but can more easily be covered in food sources.
-With fats the most important aspect is not total quantity, but ratio. I would go for 10-15% from saturated fat and 30% or more of fat intake from oleic acid (olive oil and peanut oil are good sources). The rest of intake should come from EFAs with an absolute maximum of 4:1 in the omega-6:omega-3 ratio and one should aim for 1:1-2:1. Omega 6's should comprise of mostly linoleic acid, with hopefully at least some GLA and not too much arachidonic acid. Omega 3's should include 1-4 g of very long chain PUFAs EPA and DHA daily. Fish and fish oil are the best sources, some vegeterian sources are available. Avoiding trans fats from hydrogenated oils is also a given.
-At least two servings of fish weekly. A variety of sources should be utilized. In addition to the PUFAs mentioned above, fish contains other brain nutrients such as DMAE, choline and creatine.
-10 cups or more of green tea daily.
-Lots and lots of water.
-Soda, including diet, should be completely avoided.
-Supplements. This is a whole other, huge discussion in and of itself.

That's all I can think of off the top of my head.

#6 patrick

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Posted 26 August 2003 - 04:40 PM

For me, it simplest to think about a diet that would closely mimic what my paleo ancestors experienced on the plans of Africa.  Our genetics have changed little in past 10,000 years, while our environment and access to abundant food stuffs has skyrocketed. 


It's quite possible that our cities have been crucibles of accelerated evolution, even speciation, in the last ten thousand years. Take a look at this recent article by Howard Bloom:

http://howardbloom.n...t_evolution.htm


Patrick

#7 Adorondi

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Posted 14 September 2003 - 06:17 PM

Since the html codes are not working on this page please cut and paste the link below for a new way of living for longer life.

http://www.kushiinst...hatismacro.html

#8 chubtoad

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Posted 17 October 2003 - 10:25 PM

Ignoring cal. restriction how does this table look?
http://www.antiaging...m/sc_lowcal.htm

#9 Mind

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Posted 17 October 2003 - 11:46 PM

I drink red wine...it is nice to know this is a source of resveratrol.

The article you posted on resveratrol in that it seems to activate the same genetic pathways that get initiated with CR so maybe supplmenting with that particular substance would be a good idea.


I have a good idea, why don't we talk to the wine makers and get them to produce concentrated red wine (same amount of alcohol but a lot more of the healthy stuff). Concentrated green tea is on the market already, why not concentrated red wine.

I follow the paleo diet mostly. It is interesting to note that the paleo diet does include alcohol. Primates on the plains of Africa still search out fermented fruit lying on the ground just to get a "buzz".

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#10 David

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Posted 18 October 2003 - 08:03 AM

Patrick, that thing by Howard Bloom if fantastic. I've often wondered if there is a gene makeup that is resistant to aids. I would suggest that if there is, it's going to come out of places like Africa, where lots of people are getting exposed to it.




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