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What Populations of the World Live the Longest?

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  • Ford Brewer
    replied
    Correct. Longo is not a low-carb guy. In fact, he shies away from protein in the FMD due to the impact it can have on some signaling. And he doesn't recommend diabetics to use the FMD unless they work with a doc. That's due to potential problems with hypoglycemic episodes. Again, I'd use it as an intro to fasting - to get your body hardened to it. If you don't need it, go straight to prolonged water fasting.

    Leave a comment:


  • David
    replied
    Originally posted by John Lorscheider View Post
    I haven’t read Longo’s book. Here is what is off his website. It doesn’t look too high in carbs to me. He’s more about food quality, calorie restriction and fasting mimicking.
    1. Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week. Choose fish, crustaceans, and mollusks with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp. (For more detailed information, see The Longevity Diet, appendix B.) Pay attention to the quality of the fish, choosing those with low levels of mercury.
    2. If you are below the age of 65, keep protein intake low (0.31 to 0.36 grams per pound of body weight). That comes to 40 to 47 grams of proteins per day for a person weighing 130 pounds, and 60 to 70 grams of protein per day for someone weighing 200 to 220 pounds. Over age 65, you should slightly increase protein intake but also increase consumption of fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.
    3. Minimize saturated fats from animal and vegetable sources (meat, cheese) and sugar, and maximize good fats and complex carbs. Eat whole grains and high quantities of vegetables (tomatoes, broccoli, carrots, legumes, etc.) with generous amounts of olive oil (3 tablespoons per day) and nuts (1 ounce per day). See the biweekly diet program in The Longevity Diet, appendix A.
    4. Follow a diet with high vitamin and mineral content, supplemented with a multivitamin buffer every three days.
    5. Select ingredients among those discussed in this book that your ancestors would have eaten.
    6. Based on your weight, age, and abdominal circumference, decide whether to have two or three meals per day (see Chapter 8, The Longevity Diet, for diabetes guidelines). If you are overweight or tend to gain weight easily, consume two meals a day: breakfast and either lunch or dinner, plus two low-sugar (less than 5 grams) snacks with fewer than 100 calories each. If you are already at a normal weight, or if you tend to lose weight easily or are over 65 and of normal weight, eat three meals a day and one low-sugar (less than 3 to 5 grams) snack with fewer than 100 calories.
    7. Confine all eating to within a twelve-hour period; for example, start after 8 a.m. and end before 8 p.m. Don’t eat anything within three to four hours of bedtime.
    https://valterlongo.com/daily-longevity-diet/
    Seems like this would be a high carb diet. Protein is very low here. So it would have to be at least medium high fats and then lots of carbs. To me this seems to be counter to our goals of keeping blood sugar low.

    Leave a comment:


  • Ford Brewer
    replied
    Very interesting... when did you do those tours? Yes, he looked like a concentration camp survivor upon release from the Biosphere. And yes, he bulked up younger-looking after that. I just saw something else recently about the long-lived zones. The FOXO3/daf2 varients in these zones. Have you heard about that?

    Leave a comment:


  • John Lorscheider
    replied
    Nice summary. Thanks.

    Longo has an interesting pedigree. Walford did too. I toured Biosphere 2 twice in Oracle, AZ which is now run by the University of AZ in Tucson and it’s a fascinating facility and way ahead of its time. They encountered so many challenges along the way (food shortages, poor air quality, pests, social issues, personal conflicts, and many more). Walford refused to quit the Biosphere 2 project and wanted to make it to the end on a calorie restricted diet to make the food last.

    Attached is a picture of Walford and his staple foods. He died at the age of 79 from ALS.


    Before and after Biosphere. Maybe a bit to much weight loss?


    Walford’s late years. He looks healthy.

    Leave a comment:


  • Ford Brewer
    replied
    A few of Longo's early experiences and perspectives:

    He grew up in Northwest Italy. And every summer he visited his grandparents in Southern Italy.
    These two regions had world-class aging records. His home had more 65 yo than any other in the world. The other had more centenarians. Both had great diets. These diets were unlike other regions in Italy. Other regions, like Tuscany and Liguria, had lots of meats and pastas with heavy cream sauces. T

    He credits his own success partially to insecurity. He says “confidence is a way to usurp knoweldge”.
    “Don’t let your doubts conquer your dreams and efforts.”He attributes doubts as a way to continue checking the facts, and a way to continue to push forward.

    He worked some in the office of Dr. Gracie in Texas. Dr. Gracie focused on the damage from bad proteins and low quality cheese.


    He went to the office of Dr. Roy Walford at UC Davis. He (Walford) was in the Biosphere project. Biosphere was the giant bubble in the desert. Walford was the big expert on calorie restriction and life extension.

    Said Longo in his book The Longevity Diet, “Roy and I spoke only via video conference because he had decided to lock himself away for two years, along with seven other people, in a sealed environment in the middle of the Arizona desert. Called Biosphere 2, this self-imposed exile was an experiment to understand whether and how humans could survive in a completely sealed environment, producing all the food they needed: a useful experiment in the responses of humans to a highly regulated environment with possible applications for living on space stations. I went to Arizona at the end of the two years to welcome the eight adventurers as they came out of Biosphere 2. As part of the experiment, they had been calorie restricted…”

    He went on to say that there were undeniable benefits of fasting. However, he wondered if you had to go through all the pain and anger from being hungry... He also got a lot of pushback from the doctors caring for cancer patients. They were demonstrating the value of fasting with the cancer patients. But again, it was not well- received, "Cancer's going to make my patient waste away, and you want to make them fast...?"

    So, the Fasting Mimicking Diet was a way to trick the body into thinking it was fasting without the pain, anger ( or Hanger), and fear of wasting.


    Longo, Valter. The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight (p. 24). Penguin Publishing Group. Kindle Edition.

    Leave a comment:


  • Ford Brewer
    replied
    https://www.bmj.com/content/344/bmj.e1454

    FYI - a meta-analysis re: risk of T2DM in the BMJ.

    Leave a comment:


  • John Lorscheider
    replied
    preed: I think you are making this harder on yourself than necessary. Just “eat to your glucometer”. It will quickly lead you to what foods to eat and which ones to avoid.

    Dr. Brewer comments when his time permits, but as he has stated in many of his videos, follow a modified Mediterranean diet less the starchy vegetables; grains like cereal, rice, bread, pasta; high glycemic fruits, soda, etc. add mono saturated fats like EVOO, avocados and avocado oil.

    And, as Paul Harvey states: And now you know -- the rest of the story.

    Leave a comment:


  • John Lorscheider
    replied
    I haven’t read Longo’s book. Here is what is off his website. It doesn’t look too high in carbs to me. He’s more about food quality, calorie restriction and fasting mimicking.
    1. Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week. Choose fish, crustaceans, and mollusks with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp. (For more detailed information, see The Longevity Diet, appendix B.) Pay attention to the quality of the fish, choosing those with low levels of mercury.
    2. If you are below the age of 65, keep protein intake low (0.31 to 0.36 grams per pound of body weight). That comes to 40 to 47 grams of proteins per day for a person weighing 130 pounds, and 60 to 70 grams of protein per day for someone weighing 200 to 220 pounds. Over age 65, you should slightly increase protein intake but also increase consumption of fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.
    3. Minimize saturated fats from animal and vegetable sources (meat, cheese) and sugar, and maximize good fats and complex carbs. Eat whole grains and high quantities of vegetables (tomatoes, broccoli, carrots, legumes, etc.) with generous amounts of olive oil (3 tablespoons per day) and nuts (1 ounce per day). See the biweekly diet program in The Longevity Diet, appendix A.
    4. Follow a diet with high vitamin and mineral content, supplemented with a multivitamin buffer every three days.
    5. Select ingredients among those discussed in this book that your ancestors would have eaten.
    6. Based on your weight, age, and abdominal circumference, decide whether to have two or three meals per day (see Chapter 8, The Longevity Diet, for diabetes guidelines). If you are overweight or tend to gain weight easily, consume two meals a day: breakfast and either lunch or dinner, plus two low-sugar (less than 5 grams) snacks with fewer than 100 calories each. If you are already at a normal weight, or if you tend to lose weight easily or are over 65 and of normal weight, eat three meals a day and one low-sugar (less than 3 to 5 grams) snack with fewer than 100 calories.
    7. Confine all eating to within a twelve-hour period; for example, start after 8 a.m. and end before 8 p.m. Don’t eat anything within three to four hours of bedtime.
    https://valterlongo.com/daily-longevity-diet/

    Leave a comment:


  • John Lorscheider
    replied
    preed: Sardinia and Okinawa now have some of the largest increases and Type 2 diabetes in the world. No country has been spared in this epidemic. I think the discrepancy in the data depends on where a person derives their data from. I gravitate toward global epidemiological studies from the WHO or University-based schools of Public Health. As far back as 20 years ago both Okinawa and mainland Japan showed a very high increase in the rates of diabetes.

    Here is an abstract from a study in Japan that shows the sharp increase in T2DM with people eating their staple food, white rice. Of course, there are bloggers out there that will tell you white rice is beneficial and often cite the low incidence rate of diabetes in countries like China. They then try to shift the blame to animal protein, fat or some other cause. https://nutritionfacts.org/video/if-...t-about-china/. I am appalled by those bloggers when the incidence rate of diabetes in China has grown to epic proportions. China now has the largest number of individuals with diabetes in the world. 50.1% of the population is estimated to have prediabetes. Chinese people are particularly susceptible to type 2 diabetes: they develop the disease at a lower BMI than do white people (eg, on average at 25 kg/m2 vs 30 kg/m2). https://www.thelancet.com/journals/l...189-5/fulltext

    ABSTRACT

    Background: Refined carbohydrates have been suggested to dete- riorate glucose metabolism; however, whether persons with elevated intakes of white rice, which is a major staple food for the Japanese, experience increased risk of developing type 2 diabetes remains unclear.

    Objective: We prospectively investigated the association between white rice intake and risk of type 2 diabetes.

    Design: Participants were 25,666 men and 33,622 women aged 45– 75 y who participated in the second survey of the Japan Public Health Center–based Prospective Study and who had no prior his- tory of diabetes. We ascertained food intake by using a validated 147-item food-frequency questionnaire. Odds ratios of self-reported, physician-diagnosed type 2 diabetes over 5 y were estimated by using logistic regressions.

    Results: A total of 1103 new cases of type 2 diabetes were self- reported. There was a significant association between rice intake and an increased risk of type 2 diabetes in women; the multivariate- adjusted odds ratio for the highest compared with lowest quartiles of rice intake was 1.65 (95% CI: 1.06, 2.57; P for trend = 0.005). In men, the association was unclear, although there was a suggestion of a positive association in persons who were not engaged in strenuous physical activity (P for trend = 0.08).

    Conclusions: Elevated intake of white rice is associated with an increased risk of type 2 diabetes in Japanese women. The finding that is suggestive of a positive association of rice intake in physically inactive men deserves further investigation.


    Rice intake and type 2 diabetes in Japanese men and women: the Japan Public Health Center–based Prospective Study

    https://www.ncbi.nlm.nih.gov/pubmed/20980490



    Low-Carbohydrate Diet and Type 2 Diabetes Risk in Japanese Men and Women: The Japan Public Health Center-Based Prospective Study

    http://journals.plos.org/plosone/art...l.pone.0118377

    Leave a comment:


  • Ford Brewer
    replied
    John,
    I appreciate your response above. And the background research that went into. It's definitely worth a video. To me, this topic is like the UCLA study showing the over 50% of CA adults have IR. And, just like that study, the WHO doesn't have uniform understanding of the impact of OGTT or Insulin Surveys. The point is this; even though WHO is pushing us all to recognize that this is a far bigger problem than we understand - but event the WHO warning are based on significantly under-reported data.

    Thanks, Preed, for bringing up the topic.

    Leave a comment:


  • John Lorscheider
    replied
    I agree. Fast food chains like McDonalds, et al, who produce high caloric/low nutritional value foods have a lot to do with the global rate of obesity, insulin resistance, diabetes, CVD, metabolic syndrome, AD, cancer and many other disease processes.

    Other global risk factors and there consequences that should not to be ignored are sedentarism and age.

    I also think the cost of high quality foods are preventing many people from buying higher quality foods and forcing them to eat higher amounts of high energy foods (carbohydrates) whether it's breads, cereals, pastas, grains, etc. Whatever the form of the carbohydrate is, they all add up to increase insulin and glucose levels.

    Leave a comment:


  • John Lorscheider
    replied
    preed: Good question. Insulin resistance and diabetes is indeed a global issue which grows every year. It’s not just a US issue. We don’t hear a lot about it in the news as a global issue, but it’s rampant. Perhaps public health officials in those countries either don’t recognize that fact or perhaps they just choose to ignore it.. This is right off the World Health Organization (WHO) website who have a global perspective on public health. http://www.who.int/news-room/fact-sh...etail/diabetes
    • The number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014 (1).
    • The global prevalence of diabetes* among adults over 18 years of age has risen from 4.7% in 1980 to 8.5% in 2014 (1).
    • Diabetes prevalence has been rising more rapidly in middle- and low-income countries.
    • Diabetes is a major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputation.
    • In 2015, an estimated 1.6 million deaths were directly caused by diabetes. Another 2.2 million deaths were attributable to high blood glucose in 2012**.
    • Almost half of all deaths attributable to high blood glucose occur before the age of 70 years. WHO projects that diabetes will be the seventh leading cause of death in 2030 (1).
    • Healthy diet, regular physical activity, maintaining a normal body weight and avoiding tobacco use are ways to prevent or delay the onset of type 2 diabetes.
    • Diabetes can be treated and its consequences avoided or delayed with diet, physical activity, medication and regular screening and treatment for complications.

    (1) Projections of global mortality and burden of disease from 2002 to 2030.
    Mathers CD, Loncar D. PLoS Med, 2006, 3(11):e442.

    (2) Diabetes mellitus, fasting blood glucose concentration, and risk of vascular disease: a collaborative meta-analysis of 102 prospective studies. Emerging Risk Factors Collaboration.
    Sarwar N, Gao P, Seshasai SR, Gobin R, Kaptoge S, Di Angelantonio et al. Lancet. 2010; 26;375:2215-2222.

    (3) Causes of vision loss worldwide, 1990-2010: a systematic analysis.
    Bourne RR, Stevens GA, White RA, Smith JL, Flaxman SR, Price H et al. Lancet Global Health 2013;1:e339-e349

    (4) 2014 USRDS annual data report: Epidemiology of kidney disease in the United States.
    United States Renal Data System. National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases, Bethesda, MD, 2014:188–210.

    Leave a comment:


  • Ford Brewer
    replied
    There is so much misleading debate about diet. It helps dramatically if you have a problem (like carb intolerance), recognize it, and respond appropriately. And unfortunately carb intolerance is incredibly prevalent among the aging. But
    sleep, genetics, oral health are all important- and ignored.

    Leave a comment:


  • What Populations of the World Live the Longest?

    Follow this link to a great interactive map from The World Health Organization (WHO) that shows the average life expectancy in every country of the world. The US has slipped but Canada, Europe, Australia, New Zealand, Japan and Korea all surpass the age of 80.

    The island of Okinawa is the highest with age 90 for women and 84 for men, but they are lumped in with Japan who stand tall on their own at 83.7 years. Click the country of the world in the left hand column to see how it stacks up with the rest of the world. The US is 81 for women and 76 for men. Women generally have the upper hand in most every country, but not all countries.
    This report is powered by InstantAtlas™ Data Visualization & Presentation Software
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