Change your diet, extend your life | Dr. Morgan Levine

Former Yale professor Morgan Levine shares 3 ways to change your diet to extend your life.

Dr. Morgan Levine, author of "True Age," explains how the impact of diet on aging and longevity is determined by three factors: quantity, quality, and timing of food intake.

First, caloric restriction, typically a 20% reduction in overall calorie intake, has been linked to increased lifespan in several animal models. However, the positive effects may stem from avoiding overeating rather than restriction per se. Second, a plant-based diet, with less animal products and refined sugars and more fruits, veggies, and whole foods, seems beneficial for aging and longevity. Third, fasting, or limiting eating to specific time windows, might mimic the benefits of caloric restriction by causing 'hormesis', mild stressors that boost resilience to aging-related changes.

The optimal diet is likely individual, influenced by factors like genetics and age, and should be monitored through measures of biological age and personal well-being. Future research into aging biomarkers could further our understanding of diet's role in the aging process.

0:00 Does diet affect aging?
0:35 #1 Caloric restriction
1:40 #2 What you eat
2:07 #3 When you eat: fasting
2:38 Hormesis: Building biological resilience
3:16 What is the optimal diet for you?

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About Morgan Levine:
Morgan Levine was previously a tenure-track Assistant Professor in the department of Pathology at Yale University where she ran the Laboratory for Aging in Living Systems. In 2022, she was recruited to join Altos Labs as a Founding Principal Investigator at the San Diego Institute of Science. She currently leads a research group at Altos Labs working at the intersection of bioinformatics, cellular biology, complex systems, and biostatistics with the overall goal of understanding the molecular trajectories aging cells, tissues, and organisms take through time.

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[caroh]

My grandma lived to be 100. She would eat a lot of carbs, vegetables and meats always at the same time. She would go to bed early and not eat after 7pm, always moving and had a regular routine with low stress. She would also express her feelings openly and try not to hold grudges, read or do crafts to keep her mind busy.

[asiongsalonga]

Diet is important but excercise and environment are important too.

[RichIsFun]

1. Calories restriction
2. Fasting
3. Eat less proteins and enough healthy fats
4. Only eat carb with a little amout and it only after 10h a.m morning

How much we eat
What to eat
When we eat

[claritychronicles]

Our lifestyle & our behavior are the biggest contributors to how fast we are aging. 💥💯💗

[bakhtyarjanjua]

I have had IBS but I eat fruits vegetables and take water with psyllium husk n basil seeds which has fixed my problems, eat small portion meals and fast regularly, exercise daily, never had medicine through out my life or synthetic vitamins period...

[apostolisparga]

When did people start questioning that eating whole foods, avoiding ultra processed ones and not having meat with every meal is a good idea🤯

[O-Demi]

I can't believe she gave so much information in under 5 minutes!

[AscendantPhilosophy]

The best thing about starting to make healthier food yourself (as opposed to eating out) is noticing how much better it makes you feel. When you're getting plenty of vitamins and micronutrients from vegetables and a stable balance on carbohydrates, proteins, and fats, your body really wakes up and thrives.

Our stomachs might be indifferent to what we eat but healthy food makes a huge difference in our happiness and well-being.

[free]

I have been healthiest when I only ate when I felt hunger cues. It leads to natural caloric restriction.

[silviojoseperedacortes]

I always do Mediterranean diet, one of the most recommended and healthy 👉✌️

[yumeko]

Correct..in Hinduism there are 2 days in a month called ekadashi when fasting is done as a ritual

[georgiafrancis]

Just a thought: Most vitamins are suggested to take with food. If you take vitamins everyday then fasting isn't an option. Some vitamins are too strong to take on an empty stomach. Think about that before you fast and you may have to omit vitamins for that day, which I believe would be a mistake.

[PresidentKang]

There is sooo much nuance on this topic but she covered it so well I think. If you’re fasting or restricting calories it is super important to still be hitting protein targets for age and activity levels to avoid numerous health problems.

[stevecagle]

Okay, as a scientist, I have to ask... Has this research been peer reviewed, reproduced and subjected to falsification?
Next, I'll make my personal observations. In the mid 80s, when I was in my mid 20s, I realized I wasn't indestructible. I changed my diet and followed Julia Child's advice to" "eat small portions, no seconds, no snacking and try a little of everything."
I am now 62 and am the same weight, and I exercise, weight lift, and am as physically active as I ever was. My doctor is happy with my my labs, and all of my physical parameters.
Nobody will ever know how long they will live. The important part is that we enjoy a good quality of life?

[adamd]

Dr. Levine did a great job communicating a simple and easy-to-understand message about a complex topic!

[rekhathomas]

Stress and sadnessis a major factor, u can do all the above but life can be shortened, my mother passed away all of a sudden at age 62. My father had passed away in the morning so I guess she was heart broken

[funkykong]

Watching all these people eat delicious food is making me so hungry now!

[RichIsFun]

Thanks so much
The most important thing for me is caloric restriction
What and when we eat 😊

[GabrielBacon]

Notice how it’s all “indicators”, “some evidence”, “may be beneficial”.

The only habit where there’s no guesswork is working out. Cardio & weights. 100% clear cut science that it extends your lifespan and improves your health. No guesswork, no “maybe”, it 100% will improve your health. And you’ll be proud of yourself for once.

[Truthseeker]

My father lived up to 93. He drank and ate whatever was cooked with appreciation. He said he would rather die younger, if people dictated him what to eat or not to eat. He always said appreciation prolonged anyone's life. Even envied rich people die young, because they are arrogant. Some rich people are conscientious eaters, but they still eat lots of junk food. No wonder, they are wicked.