Calorie Restriction in Rhesus Monkeys and Humans: A short review of the effects on health and lifespan.

Since the 1980s researchers have been conducting an experiment on rhesus monkeys by restricting their calories to see if CR is beneficial in improving their health and ultimately slowing down ageing, as it does in other species such as yeast, worms, flies, spiders, rats, mice, dogs, cows, among others the diet has been tested on. Rhesus monkeys live around 27 years on average, and are thought to be the most similar physiologically to humans  — so it's believed the results would be more translatable to humans. Pending the final results, I'll go into what the current findings are, what they could mean, and whether or not the work is likely to be translatable to people.

 Normal diet (left: A/B) Calorie Restriction (right: C/D).

WISCONSIN RHESUS MONKEY STUDY

The study began in 1989 where they introduced 30 male rhesus monkeys into the study and then a further 30 females and 16 males in 1994. The animals were randomized and then put into either the control group or the calorie restricted group. Restriction of calories was done in phases: 10% reduction in calories based on individual primate ad lib caloric intake until they reached 30% restriction. Unlike the NIA study, this ad lib group were allowed to eat as much as they wanted. The animals also received very good care and any conditions that developed during the study would be treated. The median survival for rhesus monkeys in captivity is about 26-27 years and a maximum lifespan of 40 years, with 10% reaching 35 years of age.

In 2009 we got a glimpse that calorie restriction in non-human primates seems to work and extends both healthspan and lifespan (1). Age-related mortality was slashed and control fed animals were 3-times more likely to die of age-associated diseases than the restricted monkeys; although at this point all-cause mortality between groups did not reach statistical significance. The calorie restricted animals were far healthier with a complete protection from diabetes; they also had less heart disease, fewer rates of cancer, less muscle loss with age, less brain atrophy, among other benefits. It has been reported that the calorie restriction monkeys also look a lot younger than their well fed counterparts.

An update came in April 2014: Calorie Restriction improved all-cause mortality and age-related mortality in primates (2). Age-related mortality includes deaths from cardiovascular disease, cancer, diabetes, arthritis etc. All-cause mortality takes into account deaths from accidents, anesthesia, gastric bloat (accidentally caused by overcooked batches of food), and endometriosis (a non fatal human disease). Most of these may have been preventable deaths and were not caused by intrinsic ageing and so a separate analysis for just age-related mortality was created to look at the effect of CR on deaths caused by ageing and the diseases that are associated with it.

So far 63% (24/38) of the control animals have died from age-related causes compared to only 26% (10/38) of the calorie restricted group. This indicates that simply reducing calories can have a dramatic impact on the incidence of diseases with age.  For all-cause mortality, the control group had 1.8 times the risk of death from any cause compared to the CR group. Right now there are currently 12 CR monkeys a and only 6 control fed animals alive.

Rhesus monkeys, left to right, Canto, 27, on a restricted diet, and Owen, 29, a control subject on an unrestricted diet, are pictured at the Wisconsin National Primate Research Center at the University of Wisconsin-Madison on May 28, 2009 by Jeff Miller.
See previous post on Canto and Owen HERE

CR 'anti-aging' protocol: Although calorie restriction has improved average lifespan in the study at WNPRC, the effects of the diet on the monkeys metabolic, lipid and hormonal profile has been inconsistent with the changes that are observed in mice, rats and humans. Reasons for this could be that the reduction in calories was not sufficient to signal low energy availability to activate the pathways and responses that are involved in retarding ageing in mammals. However, even with the inconsistent results, the monkeys still benefited from a reduction in calories and stayed leaner, healthier, and younger for longer.

table 1

Before the monkeys began the diet, they were monitored for a 3-6 month period to assess their caloric intake when they had free access to food so that the researchers could establish an individual baseline from which to reduce the calories from. Given that high sugar diets stimulate appetite, the monkeys ate a generous amount of food during this period. Later in the study the researchers found that the difference between the calorie restricted group and the control group dwindled to only 18% difference because the monkeys in the control group voluntarily reduced their calorie intake. Monkeys normally do this with age, but this was fairly early in the study, so the researchers lowered the intake of the CR group further to establish a 30% difference once again. Although there were some exceptions, as not all monkeys had their intakes reduced further because of the appearance of the animal and was deemed too risky to the animals health. No further reductions in calorie intake in the CR group is being performed at this stage of the study, even if control animals still continue to decrease their intake in old age.

A sweet disaster: To understand why there might have been a longevity advantage in the CR group relative to the control group, even though the CR monkeys did not display the CR-phenotype, we have to take a look at the diet used in the study. The monkeys in the Wisconsin study were fed a semi-purified diet which comprised of 65% carbohydrates with 28.5% coming from sucrose and the remainder from cornstarch vs the NIA study where the monkeys chow comprised of 56% carbohydrates with only 3.9% coming from sucrose (3). The high level of sucrose in the diet that the Wisconsin monkeys received could explain why there were more cases of diabetes in the controls of this study compared to the NIA controls; although interestingly there were two cases of diabetes in the young onset monkeys in the NIA study whereas the WNPRC study reported a complete protection from diabetes in the CR animals. Also, although blood glucose levels were lower in the WNPRC monkeys, they had very high levels of insulin in the controls and the CR diet brought it down to more appropriate levels. In contrast with the NIA monkeys which had lower levels of insulin but slightly higher levels of glucose.

It was reported that 5 of the 38 monkeys of the Wisconsin control group developed full blown diabetes vs only 5 out of 64 in the NIA control group (11% vs 8%). Diabetes incidence does have a strong correlation with increasing weight. The NIA monkeys weighed less at all ages than the WNPRC monkeys. (2). In humans, the prevalence of diabetes (diagnosed) in the UK is as high as 5.8% in England, with the national average at 4.6% in 2013 (4). Earlier reports say at least 12% of deaths in the UK are a result of diabetes and its complications. This means that the control group in this particular study represents more closely a typical western population  in terms of diet and disease incidence.

Longevity phenotype: A lot of research has gone into the biology of aging in recent years. What is clear is that there is a specific phenotype that is common among long lived individuals and families. Typically, they will have low levels of glucose and insulin. (diabetes cases being rare in those who reach 100). Studies have shown a decreased functioning of the IGF-1 receptor and/or decreased levels of IGF-1 levels — which could be achieved by lowering protein intake to recommended daily levels of 10% of total calorie intake coming from protein (17) — leads to protection from diabetes, cancer and extends lifespan (5-8). Lower levels of thyroid hormones have also been found in people with exceptional longevity: lower fT3, lower T4 and high-normal TSH can be exceptionally long lived. (9,10). Higher HDL is protective; as well as lower levels of LDL cholesterol and triglycerides. (11). Table 1 and 2 shows the Wisconsin and NIA monkeys failed to display the changes that are a typical with CR. In the Baltimore longitudinal study of Aging, men with lower insulin, lower body temperature and high DHEA were found to be longer lived. Humans who voluntarily do CR (myself included) do display these changes with the exception of changes in T4 and TSH thyroid hormones which is mixed in humans. Overall, humans seem to be responding more favourably to calorie restriction and more closely matches the phenotype displayed mice and rats that have a dramatically extended lifespan. I believe in order to understand the relevance to studies on ageing, we must first understand if the study group actually responding properly to CR, like rodents and humans do.

A little extra weight is not good for you; dispelling the 'myth' that being overweight reduces the risk of mortality: Several reports have come out in the last few years suggesting that being overweight decreases mortality. They typically either show a J-curve or a U-curve for BMI, which basically meant that being thin was associated with greater mortality, and being obese is even worse; but being slightly overweight was  actually good for you. (12). They came to this conclusion by looking at a large number of people and excluding all obvious causes of being thin: smoking, alcohol abuse, and pre-existing diseases were controlled for to see what is the optimal BMI in humans. Unfortunately these studies fail because of serious methodological flaws and the inability to control for leanness because of healthy lifestyle, rather than poor diet and ill health. 

Healthy individuals eating a diet that is rich in vegetables, fruits, nuts, seeds, and fish are likely to represent a very small fraction of lean individuals. Indeed, one study that was conducted by Cardiff university found that only 15 men out of  2,235 men ate more than 5 fruits and vegetables a day. Less than 1% followed all 5 healthy behaviours.  Following a 'healthy lifestyle' is not common here in the UK (13). This indicates that being thin in the general population is more likely to be a result of poor lifestyle choices  and/or underlying diseases than to a healthy lifestyle — which in many studies has been correlated with lower rates of mortality. In fact, just recently it was reported that eating 7 more more fruits and vegetables a day is associated with a 42% reduction in mortality. And the more fruits and vegetables consumed, the lower the BMI. (14).

If we agree that this study does not represent a true 'anti-ageing' study because the CR group were not restricted enough to elicit many of the CR responses that drives its 'anti-ageing' effect; and that the controls were also overfed, then this study represents what the general population could expect if they were to reduce their calories a little and maintained a healthy body weight.

Both the Wisconsin and the NIA primate studies show that lowering body weight is very important to health and lifespan. And whether or not there is diminishing returns in the effect CR has on lifespan as body weight is progressively decreased, there should be no doubt that excess body weight is bad news when it comes to diseases of ageing such as diabetes, cardiovascular disease, and cancer. These are some of the biggest killers in western countries today. These studies show that changing dietary habits can have a dramatic impact on your disease risk, and that you have more control than you might think. You are not destined to develop the same diseases as your family and friends if you act now to live a healthier lifestyle. As this study shows, you could potentially add years to your life. And you'll see the effect on quality of diet plus staying lean is even greater still!

NIA RHESUS MONKEY STUDY

In this study they had two groups on the diet to establish what effects CR has on health in young animals and old old animals. The study conducted at NIA was more in-line with rodent experiments where control group were restricted by 10% to avoid the effects of obesity, whilst  the CR group are restricted by 30%

Energy intakes were calculated from tables of energy intake requirements for the rhesus monkeys by age, weight, and gender. Both groups received a relatively healthy diet that was also supplemented with 40% extra vitamins and minerals to insure that the calorie restriction group met the recommended daily intake for all nutrients. However, as the control group also received the same diet, this meant they were super-supplemented. (The NIA-1-87 formulation). The diet is also natural based and contains many phytochemicals and other micronutrients that are beneficial to health and could in synergy with CR to improve health. During the course of the study, measurements were made to see what effects CR had on the monkeys health. 

table 2. no change = no effect relative to control monkeys

Young-onset: In the CR'd male monkeys there was no effect on glucose levels compared with the controls. In the females there was only a very slight reduction. Triglycerides tended to increase with age across all groups; interestingly, young-onset CR'd females experienced a significant increase in triglyceride levels compared to the control female group (15), which is bizarre, because in humans, there are no differences by gender in the response to CR when it comes to the dramatic lowering of triglycerides. The monkeys also failed to exhibit several other distinct changes that usually occur with CR: There was no reduction in testosterone or estrogen as we see in rodents and humans. And no increase in the stress hormone cortisol. Serum triiodothyronine (T3) was reduced by 14% in the young and old CR'd female monkeys and very little effect in males. In humans practicing vigorous CR there is a major reduction in T3; but this was not observed when  overweight people who had lost weight to get within the healthy BMI range like those in the CALERIE study (more on that later).

Old-onset : In males there was a significant decrease in cholesterol in the CR'd group. Glucose was also reduced significantly, while there was only a modest effect was seen in CR'd females. Triglycerides were significantly reduced in CR males, and modestly reduced in CR females. (15). Blood pressure was not affected in the monkeys; which is inconsistent with the data in humans, as we see a dramatic decrease in blood pressure from average values for their respective ages to levels that of a child: approx 100/60. (16) Indicating once again that humans respond better than monkeys to CR. 

CR has a dramatic effect on cancer if started young: It's worth noting that one significant effect has been found in the young-onset monkeys: so far none of the calorie restricted monkeys have developed cancer (CR 0/40 vs  6/64 AL) Calorie restriction initiated early in life is powerful in protecting against cancer in rhesus monkeys and possibly humans. This is one effect that is consistent with what we see in rodents. Unlike old-onset rhesus monkeys, the young-onset do see reductions in IGF-1 levels, which may partly explain this effect (although not entirely). In humans pracitcing vigorous CR with protein restriction (10% of calories), both young and old see significant reductions in IGF-1. (17).

Longest lived rhesus monkeys on record: Although survival was the same for both groups in the old-onset group (35.4 years), this was significantly longer than previous reported median lifespan of just 27 years for a rhesus monkey in captivity. (15). Not only that, of the 20 male monkeys in the old-onset group, 4 monkeys in the calorie restricted group have lived beyond 40 years and only 1 control monkey. 

40 years is considered the maximum lifespan for a rhesus monkey. Researchers analysed data on lifespan of 3264 rhesus monkeys, and only two 40-year old monkeys has ever been documented. According to researchers, one year for a monkey is roughly equivalent to 3 human years. (1). So 35.4 years for a rhesus monkey would correspond to about 106 human years? Rhesus monkeys in this study in both old-onset group gained 8 years extra life; equivalent to 24 human years. As the study is still about 10 years away from being completed, I would expect that we could see a few more 40-year old monkeys in the young-onset group. 

The NIA group had fairly significant survival advantage over all groups in the WNPRC study. With a 10% restricted healthy diet, the NIA cohort broke longevity records. Is it possible that the 10% reduction in calories with a very healthy diet that was rich in vitamins, minerals, phytochemicals, omega-3 fatty acids was additive in its effects with CR, so that the 10% CR group effectively got the same benefit as the 30% restricted group? As these monkeys have lived far beyond what is typical for a rhesus monkey, it's clear that quality of diet matters a lot; and being lean is very beneficial for health and longevity. In studies on rodents, 10% CR can effectively extend lifespan as much as 30%; but this is not true of all strains. In most, the lifespan gained is in proportion to the degree of restriction and the length of time the animal has been restricted. 

(translation of 'moneys years' to 'humans years' might not be exact; it's just a rough estimate).

HUMAN CR

At least 18 people practicing calorie restriction with optimal nutrition have been studied by Dr Luigi Fontana at Washington University in St Louis. In a study published in 2004, medical records were collected of the participants previous health data which included things such as: body weight, blood pressure, glucose, cholesterol etc to see what effect years of calorie restriction has had on health. Those doing calorie restriction were very lean with a BMI of 19.6 ± 1.9  vs  25. ± 3.2 kg/m2  for the western diet group. Average time on CR was 6 years ± 3 (range 3 to 15 years). 

Picture from Sept 2010 (25 years 11 months)

The study found that major risk factors for cardiovascular disease were reduced significantly in people on CR. The average Total cholesterol and LDL-C concentration for the CR group was in the lowest 10% for people in their age group (50 years). Also, even more dramatic, the levels of triglycerides in the CR group were lower than 95% of Americans who are in their 20s. And their HDL (good cholesterol) was higher than 85-90% of people in middle age. Fasting insulin was 65% lower than the western diet group and glucose was also significantly lower too. People on CR have also been found to have lower body temperature, lower thyroid hormone T3 as well, but people who exercise vigorously and maintained a similar BMI did not see these reductions. (29,31)  Participants of the study also had extremely low blood pressure, equivalent to that of a 10-year old. They had almost non-detectable or very low levels of inflammation measured by c-reactive protein. The IMT carotid artery thickness was measured and found to be 40% less in the CR group compared with the controls: 0.5 ± 0.1 mm in the CR and 0.8 ± 0.1 mm for controls. None of those eating a CR diet had any evidence of atherosclerotic plaque. To show the powerful effect  that CR had on their health, the researchers were able to gather medical records from 12 of the individuals in the CR group and show that just like the western diet group, values for the CR group were average (50th percentile) before embarking on the diet.

Possibly even more impressive was results showing that CR in humans might possibly slow down aging of the heart itself. They looked at the diastolic function of the heart and its ability to relax and fill the left ventricle, and found that people on CR had hearts that were similar to those who were 15 years younger.(17). And those on the diet also had the heart rate variability of a person 20 years younger. (18)  It looks as if CR must have had a rejuvenating effect on heart function and wasn't just merely slowing its decline in function and performance. 

Just recently participants from the CR society had their muscle biopsied and analysed to look at gene expression profiles compared to that of 30 year old controls and age-matched controls (58 years); and also they compared the molecular changes in rats on 40% CR. They hypothesised that CR in humans would have induced a down-regulation of the Insulin/IGF-1/FOXO pathway which has been linked with longevity in animals and humans (20-22). What they found was a very significant down-regulation of the Insulin/IGF-1/FOXO pathway at the transcriptional and post-transcriptional level. The key changes in skeletal muscle gene expression profile that are observed in long-lived rats are also observed in humans. So not only are humans responding at a physiological level to CR as animals do; but the molecular adaptations seem to mirror that of mice and rats. They also looked at SIRT 1 and AMPK: these two energy-sensing pathways were significantly up-regulated in people on CR. FOXO3A and FOXO-4 were significantly up-regulated: these are known to modify many 'longevity genes' in animals and increase activities such as DNA repair, antioxidant defenses, immunity, protein turn over, and cell death genes. (22). Autophagy, which helps remove dysfunctional cell components to recycle was also significantly up-regulated by CR. Looking at (Figure 1b (23)), it looks as if people on CR had more similar gene expression profiles to the younger individuals in the study. The 'gene expression' of people on CR is more like that of a 30 year old than the age-matched 58-year old control group. This is a very important finding to see if the same response to CR is conserved across species to humans. 

Conclusions

Looking at the data we have thus far from mice, rats, rhesus monkeys, and humans, we are able to make comparisons to see the differences between each species in how they react at a molecular level and at the physiological level to CR; and also how they react to the various degrees of calorie restriction. It's clear that people on calorie restriction do display a more CR-like state than either the NIA or Wisconsin rhesus monkey studies. Not only that, people in the CALERIE study who were overweight and merely reduced their body weight to a 'healthy' weight from a BMI of 27 to 24 with 25% CR, never exhibited several CR signatures, nor did they have as significant reductions or changes in total cholesterol, LDL-cholesterol, triglycerides, inflammation, thyroid hormone levels, testosterone, estrogen, IGF-1 and cortisol.(26-28).  All of these are strongly influenced in people studied at WUSTL who are from the CR Society and practice moderate-severe CR. (16-19, 23). Many of these signatures that were not observed in the CALERIE study were also either not observed in the CR primate studies, very inconsistent, or modest in their change or effect. (25-28). This indicates that the level of CR in the primate studies, as well as the CALERIE human study were insufficient to elicit the key changes that are responsible for the age-retarding effect of CR. Apart from the CR being insufficient to elicit these changes, another possibility could be that the declining difference between energy intakes of the NIA rhesus monkeys (20% less than ad lib for males and only 12% for females) could be the reason why little differences were seen. It was reported also that the calorie restricted monkeys did not exhibit much sign of hunger during the study either; another argument pointing to the fact that the CR group needed to be restricted further. Before embarking on this very long study, it may have been wise to restrict monkeys to various degrees to see if there is a 'cut-off point' to where CR does not improve their health further. If they display the CR-phenotype in a more consistent and powerful way, then establish this level of restriction for the CR group for a lifespan study, as long as the level of restriction was not inhmane and the animals did not display poor health from it. 

Fortunately we have a lot more control over our own diets, exercise and supplements than animals who are subjected to these diets. The interactions between all of these are only just now being discovered. It's only a matter of time before we'll have reliable markers of ageing which we can use to see if our diets are working. In response to the results we see with the diet, we are able to change accordingly to get into the most optimal and CR'd-like to have the best chance for living longer and healthier lives.

For a very in-depth analysis of the monkey studies, I highly recommend you go over here to read Michael Rae's post: www.sens.org/research/research-blog/cr-nonhuman-primates-muddle-monkeys-men-and-mimetics

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28. Luigi Fontana , Dennis T. Villareal , Edward P. Weiss , Susan B. Racette , Karen Steger-May , Samuel Klein , John O. Holloszy. Calorie restriction or exercise: effects on coronary heart disease risk factors. A randomized, controlled trial. American Journal of Physiology - Endocrinology and MetabolismPublished 1 July 2007Vol. 293no. E197-E202DOI: 10.1152/ajpendo.00102.2007. 
http://ajpendo.physiology.org/content/293/1/E197.long#T1

29. Weindruch R, Walford RL, Fligiel S, Guthrie D. 29. J Nutr. 1986 Apr;116(4):641-54.

The retardation of aging in mice by dietary restriction: longevity, cancer, immunity and lifetime energy intake

PMID: 3958810

30. Fontana L, Klein S, Holloszy JO, Premachandra BN. Effect of long-term calorie restriction with adequate protein and micronutrients on thyroid hormones.  J Clin Endocrinol Metab. 2006 Aug;91(8):3232-5. Epub 2006 May 23. PMID: 16720655

31. Soare A1, Cangemi R, Omodei D, Holloszy JO, Fontana L. Aging (Albany NY). 2011 Apr;3(4):374-9. Long-term calorie restriction, but not endurance exercise, lowers core body temperature in humans. PMID: 21483032

Creating The Right Attitude To Achieve Your Goals

Creating The Right Attitude To Achieve Your Goals

Why is it that some people can achieve their goals more easily than others? Well, you can assume that they simply have more willpower; but if everything was a constant challenge, eventually, even the most determined person will slip up and either get poor results or just quit altogether. You know how it is when you start to exercise again... At first it's really hard and challenging, but eventually you get into it and it becomes easy. You don't dread that morning run, you actually start to enjoy it and you feel energised and ready to take it on! You've conditioned your body and mind and now it makes you feel good. It's a positive cycle! You associate running with all good things, not the aches and pains the morning after as most beginners find out. So when you start a new healthy lifestyle, you want to make sure you're getting positive things from it, and not make it about a life of deprivation. This is negative thinking and will no doubt be the cause of your failure.

When achieving something, it comes down to your belief in what you are doing -- this determines whether or not you'll take it seriously and work hard to achieve your goal. If you don't believe this diet will work in helping you drop some weight, make you healthier, and increase your lifespan, then the chances you'll stick with it are slim. So if your belief is low to start out with, then you'll never achieve the results that you should and could get. So changing how you think is critical to your long term success.

When I embarked on this journey, I already held a strong conviction that I would a) Be healthier by doing it b) I would stay looking younger for much longer. c) I would live to over 100 and therefore give me a greater chance to reach a point in time when science could effectively rejuvenate the body and cure aging.

I remember thinking when I was younger that I could see myself being 30, but only looking only 20. Or I would project into the future to where I was 50, but had the body and mind of a 30 year old. In my mind, this wasn't a possible reality, this was the only reality -- this is what was going to happen, I thought to myself. Whether or not these were entirely realistic goals didn't matter so much. They were necessary for me to stick with the plan when I had many people all around me telling me to quit and eat a "normal" diet like everyone else. Now I am almost 30 years old and so far I seem to be doing just fine. If you do what your friends and family are doing, then don't expect to have radically better health. You have to do something different! Otherwise you'll likely experience the same kind of diseases as they suffer from as you age.

What you can do to change your mindset and create positive reinforcement

• Fast forward: Close your eyes and imagine that you've achieved your goal weight. How happy does this make you feel? Feel how light you are on your feet, how radiant you look, and how free you feel. Think of all the things you can now do! See yourself in that favourite dress or suit you've wanted to wear again. Hold onto that image and the feelings of happiness associate with it. Remember, this is not just a 'possible future', this is your future.

• Surround yourself with people who live active and healthy lifestyles (positive examples). The environment you're in can have a great influence on whether or not you stick with the changes that you've made.

• Set realistic goals - track your weight and progress over time - reward yourself for good behaviours and reaching targets that you've set.

• Write a small journal about how you feel, as this will give you something to look back on and see how far you've come. Sometimes we forget what it felt like before we started the diet. Most people don't just become overweight and unhealthy over night - it's a process that takes months or years - so subtle changes are missed.

• Get blood tests to determine your current health and redo them periodically (every 12 months). Seeing the dramatic improvements in glucose, cholesterol, inflammation, and other health biomarkers can be a great motivator to keep doing what you're doing. The more feedback we get from our body, the better we can make decisions and tweaks to get the most optimal results. 

• Keep learning and experiment with new recipes and foods. Keep it fun and new! Living healthy does not have to mean boring and bland foods. 

• Join the Calorie Restriction group on Facebook to get support from others who are thriving on this diet.

I'll soon be offering email and phone consultations for anyone who would like advice that is more personalised to them. More details on this shortly!

Recommended watching:  Tony Robbins: Why some people take massive action and others don't 

How to look younger

HOW TO LOOK YOUNGER

Everyone wants to have clear, smooth, unwrinkled, beautiful looking skin. Some people seem to have great skin no matter what they do; while others struggle and use countless products just to keep it looking good. What most people fail to realise is that beautiful skin is achieved through more than just throwing skincare products at it. We have to start from within - this means changing what we eat and drink as well as taking care of things externally.

I had suffered with very bad acne from the age of 14 until I was 20. Like many teenagers, I struggled to keep it under control by using creams, antibiotics, face washes to unplug pores; and I also exfoliated to clean the skin of dead skin cells that had built up. And while these worked to a degree, the problem kept returning; feeling as if I would never overcome this stubborn problem, I stumbled upon the cure.

The crucial turning point for me came when I began to clean up my diet for other reasons than to help my skin. I remember that doctors told me there was no connection between diet and acne. I now know this not to be true. Slowly I began to remove processed food and sugar from my diet. I replaced them with whole foods; primarily fruits, vegetables, nuts, seeds, and fish. My breakouts had almost ceased entirely within a month. I had many people giving me positive comments about my skin; something that I hadn't heard in a very long time. As you can imagine, I felt absolutely elated with this unexpected benefit. Clearly my diet was not only helping me cure my allergies, giving me more energy, and making me feel generally better -- it was clearing up this chronic problem that I had suffered with for many years. Now that I had no active breakouts, I was still left with a significant amount of hyperpigmentation that resulted from the inflammatory process. Every time there is an insult to the skin, the area becomes inflamed, and white blood cells rush to to the area to kill bacteria and remove debris. Melanocytes become active, and after the spot has healed, there is a pigmented mark left behind. These red marks can take years to fade depending on the severity and how deep they are. After you deal with the acne, you have to be patient, and allow your skin to regenerate. But there are things you can do to speed this process up considerably. 

Whatever skin condition you have, your situation can be improved if you do the right things. The way we look is a reflection of our diet and lifestyle. Below I'll share with you foods that will help give you healthy, glowing skin.

Sweet potato

Sweet potatoes are commonly consumed in some parts of the world such as Asia. They are especially popular in Okinawa. In the west, white potatoes are usually a staple of the diet; unfortunately white potatoes have a high glycemic index and a poor nutritional profile. Adding sweet potatoes to your diet would give you significant benefits and boost up the nutritional content of your diet considerably. Sweet potatoes are high in beta-carotene, which is converted by the body to retinal (vitamin A). Beta-carotene also acts as a powerful antioxidant against the singlet reactive oxygen species which can provoke cellular damage to proteins and lipids in the body. Plants produce these carotenoids to neutralize the production of ROS from ultraviolet light. Consuming sweet potatoes will give you enough beta-carotene so that it immediately gets to work in quenching free radicals and will be stored within fat cells in your skin - so to give you some protection against ultraviolet light damage (1). 100 grams of sweet potato will give you approximately 9444 μg of beta-carotene is one of the richest sources of this Vitamin A precursor. Kale and Carrots are two other vegetables that offer significant amounts of beta-carotene. 

The sweet potato is also high in Vitamins B5, B6, and Vitamin C. Eating sweet potatoes may cause the skin to change colour if your body becomes saturated. This is completely harmless and is nothing to worry about. It is known as carotenemia and will go away once consumption is reduced. Moderate consumption of carotenoid-rich foods will give you a healthier looking complexion - and protect you from the harmful effects of the sun. 

Tomatoes

Tomatoes are the world's most popular fruit and is used in many dishes. Tomatoes can be eaten raw or cooked - they are delicious either way. Tomatoes also happen to be very good for our health because of a compound known as lycopene that is found in their skin. Lycopene belongs to the carotenoid family - but unlike beta carotene, it cannot be converted to vitamin A. Once lycopene has been absorbed it is then transported by lipoproteins and accumulates in various organs where it can offer protection from oxidative stress. Lycopene is stored in fat cells and can quench twice as many singlet oxygen molecules than beta-carotene. Lycopene is also transported to the skin - giving you increased protection against both UVA and UVB rays. 

In one study researchers recruited 20 people and looked at the effect of giving 50 g of tomato paste with 10g of olive oil to participants and compared them with a group who had just received olive oil. In the study, participants were exposed to UV light and th researchers looked at the protection gained from tomato paste consumption. It turned out that those who were fed the tomato paste had a 33% increase in protection against sunburn (2). They also saw an increase in skin procollagen, which is a precursor to collagen. In a separate study the concentration of lycopene in the skin was also correlated with skin smoothness (3).

Lycopene is more bioavailable when tomatoes have been cooked or processed - therefore I recommend cooking them or using tomato based products such as: ketchup, tomato sauce, tomato paste, and salsa. It's also very important that they are consumed with some type of fat. Olive oil would be fine, but you can also use avocado to enhance absorption significantly. By adding a fruit such as avocado you will also increase the carotenoid content of your meal as avocado itself is rich in alpha-carotene, beta-carotene, lutein, zeaxanthin, among others (4). Apart from tomatoes being an excellent source of lycopene, they are also high in beta-carotene, Vitamins C and K. They also contain a high amount of potassium.

Avocados

Avocados are relatively high in calories because of their very high fat content. In fact, 75% of the calories in avocado is from fat; primarily healthy fats like oleic acid, which is a monounsaturated fat. Avocados are pact full of nutrients and contain many beneficial compounds beneficial to the skin like alpha-carotene, beta-carotene, and lutein. Just one avocado contains approximately 160 mg of alpha-linolenic acid, which is beneficial in reducing inflammation. By consuming alpha-linolenic acid  (or applying directly to the skin) you can change the fatty acid composition of the skin. This has been shown to increase the turnover of the stratum corneum, and thus speed up the removal of sun-induced hyperpigmenation of the skin by suppressing further melanin production and because of an enhanced removal of melanin pigment from the epidermis (4). Higher intake of omega 3 fatty acids have also been linked to less photoaging (6).

Avocados can be added to salads, smoothies, spread onto wholemeal bread, or even eaten on their own. They are high in Folate, B5, B6, Vitamin C, K, and also contain a respectable amount of potassium. They also supply you with almost 40% of your recommended daily fiber intake. Make sure you consider adding this fruit as one of your dietary staples.

Tea is one of the most popular beverages in the world and comes in many different varieties. Green tea is certainly one of the most researched because of the reported health benefits from epidemiological studies - which suggested green tea was associated with lower risk of various diseases such as diabetes, cardiovascular disease, stroke, and even some cancers. Epigallocatechin gallate (EGCG) is the main catechin that is thought to be responsible for these health benefits. Animal and human studies show that green tea can reduce UV-related damage to the skin and immunosuppression (7). In a small pilot study that lasted 8 weeks, volunteers were given sunscreen, 10% GTE Cream, and 300 mg (twice a day) Green Tea extract and then histological effects were reported. They noted that elastin content in the control group had decreased during the period of the study, whilst in the green tea group elastin was increased (figure 1). Due to the short period of the study, no clinical changes in the skins appearance were observed (8).

Figure 1

In a study published in 2009 researchers recruited 56 women aged 25 to 75, and randomized the groups. One group received 250 mg Green Tea Polyphenols (GTP) and the control group took a placebo - both groups were instructed to take these twice a day. They had an assessment at various points in the study, and the GTP group had significant improvements in the overall solar damage by 6 months and also they had improved in erythema and telangiectasias at 12 months. The placebo group did not experience these improvements at any point in the study.. At 24 months into the study the researchers were unable to note any significant differences between the GTP and control groups due to the  high dropout rate in the study.

A separate study that was reported in the journal of nutrition showed many clear benefits of green tea when they looked at 60 females aged 40–65 that were randomized into the intervention or control group. The intervention group received 1402 mg of total catechins per day in the form of a beverage, and the placebo group received a similar beverage that did not contain any catechins. During the study, the researchers measured the level of Flavanols in the blood. They also looked at skin photoprotection, skin structure, and skin function. Measurements were taken at week 0, week 6, and week 12. Looking at measurements of flavinols in the blood, they were able to see if the groups were adhering to drinking the GT beverage. By 12 weeks were significant differences in blood concentrations of the main catechin (EGCG): GTE 345 ± 191** vs 33 ± 60* nmol/L for the controls indicating compliance (10).

In the GT group the mean Δa-values decreased 16 and 25% from baseline by 6 and 12 weeks. This indicates increased photoprotection in the intervention group. No changes observed in the control group.  Biological elasticity increased by 3.9% after 12 weeks in the GT group. Skin density significantly increased by 7.7% after 12 weeks, whilst skin thickness remained the same. The GT group also had reductions in skin roughness (−16%), volume (−20%), and scaling (−25%). Skin hydration also was increased by 9% in week 6 and 17% after 12 weeks. Transepidermal water loss had decreased by 12% compared with baseline which may indicate increased barrier protection of the skin in the GT group.  Furthermore, dermal blood flow increased 40% by week 6 and 29% by week 12, compared with baseline values. Oxygen saturation increased from ~30% at baseline to 40% by week 12. Blood flow and oxygen saturation remained the same for the control group.

In contrast with previous studies, this study of shorter duration was able to find significant improvements after just 12 weeks. This could indicate greater compliance or that consumption of green tea should be spread out throughout the day to observe the greatest benefit. Participants of future studies involving green tea extract or beverages should be instructed to not consume milk or any products that contain casein as it is able to block some of the benefits by green tea (11). There is some evidence that polyphenols have a high binding affinity for proteins such as caseins. For maximum benefits to be observed, a much longer study would need to be performed in order to see visible differences between groups.  I suggest that people drink upto 5 - 10 cups of green tea per day to get the most benefit. One animal study had shown that by adding piperine to green tea, the bioavailability of GT catechins was increased significantly (12).

Soy Milk

Soy milk is made from soybeans and is a complete protein. It contains all the essential amino acids needed by the human body to be healthy. In several studies consumption of soy foods or soy extracts have been associated with improved skin in postmenopausal women. It's believed the reason for this is because soy contains phytoestrogen compounds known as genistein and daidzein which are able to act on estrogen receptors in the body. However, these plant estrogen-like compounds are much weaker than estradiol. Gut flora are also able to convert daidezein into a isoflavandiol named equol which also has benefits to health, but only some people are able to do this conversion. The average annual consumption of soybeans in Japan is much higher and is thought to be one of the reasons why they have less breast, colon and prostate cancers (13).

Effects of isoflavones on the skin of postmenopausal women:

In a pilot study conducted in 2009, researchers had shown that posmenopausal women taking 100mg/day concentrated soy extract for 6 months exhibited significant improvements in skin health. In the treatment group there was an increase in epidermal skin thickness by 9.46% and the amount of collagen was increased in 86.2% of the women. 75% of of them also saw an increase in elastic fibers. The number of blood vessels also had significantly increased (14).

Another double-blind, placebo-controlled trial was conducted to look at the effects of isolfavones on skin of middle-aged women. The intervention and placebo group were both assessed at various points in the study and measurements were taken on various skin parameters. The test group showed a significant improvement in fine wrinkles by week 12 and increased elasticity by week 8 (15).

Chocolate -- who doesn't love it? Well, here is some good news! Cocoa is linked with improvement of skin health. A study published in the Journal of Nutrition showed that women who consumed cocoa powder for 12 weeks had an improvement in skin photoprotection, increased skin thickness,  increase blood flow to cutaneous and subcuaneous tissues; likely through the ability of cocoa to induce nitric oxide vasodilation (16-17). They also saw an increase in skin density, skin hydration, and a decrease in transepidermal water loss in the high flavonol group indicating improved skin barrier function. Both groups had received cocoa powder, but these benefits were only see in the high flavnol group. Look for a product that has more than 70% cocoa solids. 

Kale

Kale is a green leafy vegetable and is part of the cruciferous family. It boasts an outstanding nutritional profile; and is probably of the most nutritious foods you can eat. It is very high in beta-carotene, Vitamin C, and Vitamin K. Kale is an excellent source for bioavailable calcium - just 1 cup will supply with almost 10% of your calcium needs. You will also get a significant amount of lutein (26.5 mg/ cup), which is very beneficial to the skin. It's very easy to regularly consume this amount if you were to put it in a green smoothie. A study in 2007 showed that oral supplementation of lutein improved photoprotection by 2.5 times. They also saw a 56% increase in skin elasticity; and a 60% increase in skin hydration after 12 weeks. Skin lipid levels were increased by 46% and  lipid peroxidation was decreased by over 60% in the oral supplementation group (18). Regular consumption of Kale will give you enough luten see see the reported benefits. If you include Kale in your diet, make sure that you eat it with some fat as this increases absorption.

Red Onion

Red onion belongs to the Allium family and is an excellent source of quercetin. Quercetin is yellow pigmented compound called a flavonoid. It has a long half life in the body and has strong anti-inflammatory properties as well as acting as a good antioxidant, and antihistamine. Most quercetin in red onions can be found in the outermost skin layers. Apples also have a significant amount of quercetin content and have been found to be associated with less skin wrinkling (19). To get the most benefit from red onions it is best to eat them raw.

Extra Virgin Olive Oil

Olive oil is high in Oleic acid, which is a monounasaturated fat. Olive oil contains numerous polyphenols, anthocyanidins, flavonols, flavonoids, and other compounds that are thought to be beneficial to health. Some of them have strong anti-inflammatory effects by blocking various proinflammatory molecules such TNF-a, IL1-b, and IL-6. Olive oil also inhibits two important enzymes COX-1 and COX-2, which are involved in the process of inflammation. Olive oil consumption has been linked a decreased severity of photo aging among men and women according to a study that was published in 2012 which found high olive oil intake was associated with lower risk of severe photoaging. Women had 31% lower risk and men had 42% lower risk (20). In the study they also looked at the association between skin aging and diary, meat, and processed meat. They found that there was no protective effect gained from monounsaturated fat derived from these sources. This most likely indicates that the beneficial effects of olive oil are due to the polyphenols it contains. When choosing olive oil, I recommend going for extra virgin olive oil. And remember, you get what you pay for. So it's worth investing in a product of good quality.

Calorie Restriction and Dietary Restriction(s) are also rather important when it comes to skin health and skin aging. You see, it's not just about what you eat -- what you don't eat is very important also. Most people can improve their health simply by removing all the junk from their diet. This means removing cakes, biscuits, white bread, sweets, milk chocolate, fried foods, processed meats, soda, alcohol etc.

For people prone to acne, removing milk from the diet helps reduce IGF-1 and can improve the condition. Removing foods that are high in sugar - which cause spikes in insulin and glucose - could also be beneficial in preventing breakouts (22). You have to tip the balance in the body so that it is functioning in a more optimal way. This means eating mostly whole foods and limiting junk foods. If you do this, over time your body has the chance to rejuvenate and repair some of the damage that your previous lifestyle had caused you. The process can take months or even years; and the earlier you make a change, the better your results will be. So don't wait around until it is too late.

Calorie restriction is able to modulate skin aging in rodents and possibly rhesus monkeys. Although there is no real evidence in humans currently, it is likely that this effect would be observed is us also. A study published in JAMA looked at the effects of calorie restriction on fischer 344 rats and the effect of calorie restriction on skin aging. In the study they found that calorie restriction prevents the increase in age-related skin thickness in the dermis and epidermis. They also saw an increase in nuclear density, a trend towards an increase in collagen, elastin, and capillaries in the skin of CR rats. In a separate study in rats, researchers found that calorie restriction reduces glycation of blood and tissue proteins and also reduces the accumulation of glycoxidation products in the skin (23). Advanced glycation end products (AGEs) are what causes stiffening of blood vessels, macular degeneration, and loss of suppleness and elasticity of the skin.

The more work you put into your new diet and well-being, the better you will look and feel. If you stick with this in the long term, you will start to see the benefits of living this way/ If you mess up one day, just carry on the next day. Eventually things will become easy once you are settled into your new lifestyle. You have to work through any cravings that you have. Learn to experiment with food, and try to make delicious food that you will enjoy. There is no reason why living a healthy life cannot be satisfying if you try. Living healthily will be rewarding in many ways.

Other tips for good skin:

• Always use sunblock - no amount of sun is good for your skin
• Exfoliate - removes dead skin
• Apply a moisturiser - helps prevent dryness and wrinkles
• Use products that contain ascorbic acid (make sure it's not oxidized) - boosts collagen synthesis
• Take up exercise to increase blood circulation  
• Sleep well - one of the most important factors for looking good
• Stress less - stress will age you
• Don't smoke
• Do enjoy your life and strive to be happy

I hope all these tips I've included here will be helpful to you. Until next time, take care!

See my 6 anti-aging foods and drinks in my previous posts:

http://matts-cr.blogspot.co.uk/2011/03/super-foods.html

http://matts-cr.blogspot.co.uk/2011/03/super-foods-part-2.html

References

1. Heinrich U, Gärtner C, Wiebusch M, Eichler O, Sies H, Tronnier H, Stahl W. Supplementation with beta-carotene or a similar amount of mixed carotenoids protects humans from UV-induced erythema. J Nutr. 2003 Jan;133(1):98-101. PMID: 12514275

2. Stahl W, Sies H. Carotenoids and protection against solar UV radiation. Skin Pharmacol Appl Skin Physiol. 2002 Sep-Oct;15(5):291-6.  PMID: 12239422

3. Darvin M, Patzelt A, Gehse S, Schanzer S, Benderoth C, Sterry W, Lademann J. Cutaneous concentration of lycopene correlates significantly with the roughness of the skin. Eur J Pharm Biopharm. 2008 Aug;69(3):943-7. PMID: 18411044

4. Unlu NZ, Bohn T, Clinton SK, Schwartz SJ. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr. 2005 Mar;135(3):431-6. PMID: 15735074

5. Ando H, Ryu A, Hashimoto A, Oka M, Ichihashi M. Linoleic acid and alpha-linolenic acid lightens ultraviolet-induced hyperpigmentation of the skin. Arch Dermatol Res. 1998 Jul;290(7):375-81. PMID: 9749992

6. Latreille J, Kesse-Guyot E, Malvy D, Andreeva V, Galan P, Tschachler E, Hercberg S, Guinot C, Ezzedine K. Association between dietary intake of n-3 polyunsaturated fatty acids and severity of skin photoaging in a middle-aged Caucasian population. J Dermatol Sci. 2013 Jul 23. pii: S0923-1811(13)00250-8. doi: 10.1016/j.jdermsci.2013.07.006. PMID: 23938188

7. Li YH, Wu Y, Wei HC, et al. Protective effects of green tea extracts on photoaging and photommunosuppression. Skin Res Technol 2009;15:338–345.

8. Chiu AE, Chan JL, Kern DG, et al. Double-blinded, placebo-controlled trial of green tea extracts in the clinical and histologic appearance of photoaging skin Dermatol Surg 2005;31(7[pt2]):855–860.

9. Janjua R, Munoz C, Gorell E, Rehmus W, Egbert B, Kern D, Chang AL. A Two-Year, Double-Blind, Randomized Placebo-Controlled Trial of Oral Green Tea Polyphenols on the Long-Term Clinical and Histologic Appearance of Photoaging Skin. Dermatol Surg. 2009 Jul;35(7):1057-65 PMID: 19469799

10. Heinrich U, Moore CE, De Spirt S, et al. Green tea polyphenols provide photoprotection, increase microcirculation, and modulate skin properties of women. J Nutr 2011;141:1202–1208.

11. Pfeuffer M, Schrezenmeir J. Addition of milk prevents vascular protective effects of tea Eur Heart J. 2007 May;28(10):1265-6; author reply 1266-7. Epub 2007 Apr 28. PMID: 17468508

12. Lambert JD, Hong J, Kim DH, Mishin VM, Yang CS. Piperine enhances the bioavailability of the tea polyphenol (-)-epigallocatechin-3-gallate in mice. Lambert JD, Hong J, Kim DH, Mishin VM, Yang CS. J Nutr. 2004 Aug;134(8):1948-52. PMID: 15284381

13. Fukutake M, Takahashi M, Ishida K, Kawamura H, Sugimura T, Wakabayashi K. Quantification of genistein and genistin in soybeans and soybean products Food Chem Toxicol. 1996 May;34(5):457-61.
PMID: 8655094

14. Accorsi-Neto A, Haidar M, Simões R, Simões M, Soares-Jr J, Baracat E. Effects of isoflavones on the skin of postmenopausal women: a pilot study. Clinics (Sao Paulo). 2009;64(6):505-10. PMID: 19578653

15. Izumi T, Saito M, Obata A, Arii M, Yamaguchi H, Matsuyama A Oral intake of soy isoflavone aglycone improves the aged skin of adult women. J Nutr Sci Vitaminol (Tokyo). 2007 Feb;53(1):57-62. PMID: 17484381

16. Heinrich U, Neukam K, Tronnier H, Sies H, Stahl W. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. J-Nutr. 2006 Jun;136(6):1565-9. PMID: 16702322

17. Fisher ND, Hughes M, Gerhard-Herman M, Hollenberg NK. Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans. J Hypertens. 2003;21:2281–6

18. Palombo P, Fabrizi G, Ruocco V, Ruocco E, Fluhr J, Roberts R, Morganti P Beneficial long-term effects of combined oral/topical antioxidant treatment with the carotenoids lutein and zeaxanthin on human skin: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2007;20(4):199-210. Epub 2007 Apr 19. PMID: 17446716

19. Purba MB, Kouris-Blazos A, Wattanapenpaiboon N, Lukito W, Rothenberg EM, Steen BC, Wahlqvist ML. Skin wrinkling: can food make a difference? J Am Coll Nutr. 2001 Feb;20(1):71-80.

20. Latreille J, Kesse-Guyot E, Malvy D, Andreeva V, Galan P, Tschachler E, Hercberg S, Guinot C, Ezzedine K.. Dietary monounsaturated fatty acids intake and risk of skin photoaging. PLoS One. 2012;7(9):e44490. doi: 10.1371/journal.pone.0044490. Epub 2012 Sep 6 PMID: 22970231

21. Melnik BC, Schmitz G. Role of insulin, insulin-like growth factor-1, hyperglycaemic food and milk consumption in the pathogenesis of acne vulgaris. Exp Dermatol. 2009 Oct;18(10):833-41. doi: 10.1111/j.1600-0625.2009.00924.x. Epub 2009 Aug 25. PMID: 19709092

22. Bhattacharyya TK, Merz M, Thomas JR. Modulation of cutaneous aging with calorie restriction in Fischer 344 rats: a histological study. Arch Facial Plast Surg. 2005 Jan-Feb;7(1):12-6.

PMID: 15655168

23. Cefalu WT, Bell-Farrow AD, Wang ZQ, Sonntag WE, Fu MX, Baynes JW, Thorpe SR.
Caloric restriction decreases age-dependent accumulation of the glycoxidation products, N epsilon-(carboxymethyl)lysine and pentosidine, in rat skin collagen. J Gerontol A Biol Sci Med Sci. 1995 Nov;50(6):B337-41. PMID: 7583789


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Forever Young

Update on my diet, supplements, and cosmetic routine

Skin: I wash with Neutrogena Gentle Exfoliating face wash and then apply Skinceuticals CE + Ferulic Acid to my face (3 drops). Apply Physical Fusion UV Defense SPF 50 from Skinceuticals (mainly in the summer). At night time I will use cleansing wipes and apply Aloe Vera Gel from Aubrey Organics. 

Lips: Blistex Lip Brilliance SPF15 or Burt's Bees Lip Balm - Pomegranate (I apply throughout the day when needed). 

Hair: Every few months I will switch between: L'Oreal - Elvive Nutri-Gloss and Herbal Essences Beautiful End Shampoo. I use Pantene Pro-V Clarifying Shampoo once a month. Conditioner either from L'Oreal or Herbal Essence.

Morning supplements: Vitamin D3 1000IU, Vitamin B Complex (every other day);  B12 on the days I don't take B Complex. Zinc (15mg), Mangesium (300mg), and AllicinMax (Allimax in the US) 2 capsules with breakfast. 

Breakfast:  Wholemeal bread (sometimes lightly toasted) with EVOO + 2 capsules of Allicin. Shortly after:

Oatmeal, Blueberries 80g, Almonds, 2 Brazil Nuts, 2 squares of Lindt Dark Chocolate 70%.

Lunch: Banana, Apple, Kale or Spinach Smoothie

Dinner a: Carrots, Corn, Green Beans, Peas (700 grams); Extra Virgin Olive Oil (1 tbsp), Ketchup (low sugar/salt); 1 cup of Soy Milk with Green and Blacks hot chocolate. OR
Dinner b: Broccoli, Cauliflower, Carrots, Peas (700 grams); Extra Virgin Olive Oil (1 tbsp), Ketchup (low sugar/salt); 1 cup of Soy Milk with Green and Blacks hot chocolate.
Desert: Anything that I want so to reach my calorie intake target; usually fruit.
Evening supplements: Allicin Max - capsules (I increase the the amount I take if there are any bugs going around). l-theanine 200mg

Drinks: I'll have various drinks throughout the day, these include:
- Pukka 3 Mint Tea: Peppermint Leaf (34%),Spearmint Leaf (34%) ,Fieldmint Leaf (32%) - 4 tea bags per day.
- Licorice Tea
- Sencha Green Tea (I add ginger) - 5 cups a day minimum (2 tea bags per cup).
- Twinings Camomile And Spearmint Tea - 2 cups in the evening.

I try to keep my diet fairly consistent without much change as this makes it much easier. I enjoy everything that I eat, so it doesn't bother me if I eat mostly the same every day. Occasionally I will go out for a meal with my friends, but this is just a few times a year.

A recently published study showed that various supplements have no effect on longevity so I have since discontinued taking them as there could be a risk of them interfering with the life extending effect of CR, or are simply just a waste of money! Another study showed that people taking large doses of multiple supplements had no effect on health (2). One supplement in particular that I have kept on taking is the Allicin Max. As long as I am taking this supplement, I haven't come down with any colds, flu, or stomach bugs that go around. If I feel that I am more at risk of catching something, I will sometimes increase the number of capsules I take during the day. This seems to be the most effective supplement that I've found to prevent infections.

I had some blood tests done a few weeks ago and had a few surprising results. I barely slept the night before the test and this might have caused my neutrophil count to be higher than it normally is. I found a few studies that suggested even one night of sleep deprivation causes an elevation in white blood count, specifically neutrophils (reference in my blood test results link to the right of this page). My C reactive protein was undetectable, indicating no inflammation or infection either. My lipid profile was still good, but not where I want it to be. I suspect the reason for this is because in 2012 I got depressed after a serious breakup and went off CR a little by including bad foods in my diet and not getting much exercise. Since early on this year I've been back on a more strict CR diet and very focused. Overall the blood results were still excellent.

I feel back to myself now and so much happier than before. I've focused on my diet, exercise, relationships with family and friends, and the things I really want to do with my life. I feel so much healthier, I sleep very well, and things are just looking so much better right now. There's going to be big changes to come in the near future that I'm very excited about. I'll share with you soon!



1. Spindler SR, Mote PL, Flegal JM, Teter B. Influence on longevity of blueberry, cinnamon, green and black tea, pomegranate, sesame, curcumin, morin, pycnogenol, quercetin, and taxifolin fed iso-calorically to long-lived, F1 hybrid mice. PMID: 23432089

2. Soare A, Weiss EP, Holloszy JO, Fontana L.
Multiple dietary supplements do not affect metabolic and cardiovascular health. Aging (Albany NY). 2013 Sep 4. PMID: 24036417

Diet and Supplements

There hasn't been that many changes since I last gave an update. I did become a little less strict on my eating habits during the time I was in Los Angeles, but since that time things have returned pretty much to normal. Occasionally I'll have something that isn't quite so healthy but I don't make it a habit.

STATS
Height: 5ft 7.5"
Weight: 8st 8lbs (120 lbs)
BMI: 18.5
Blood Pressure: 90/60
Resting Pulse: 50bpm
Ear Temperature: 36.0 Degrees Celsius (average)

Right now I don't have any intentions of lowering my weight further as I'm quite happy where I am for the moment. In the future that might change.

MY DIET AND SUPPLEMENTS

This doesn't represent what I eat every day!

Lemon Green tea (2) with Fresh Ginger Powder
Now Foods Quercetin + Bromelain
Now Foods Adam Multivitamin 1 Cap
Allicin Max 2 Capsules
Now Foods Beta Glucan
Now Foods, C-500
Vitamin D3 5000IU
L-Arginine 500mg

Breakfast Green Smoothie
- 300-400ml Water
- 200g of Kale or Spinach
- 2 Bananas
- 1 Red Apple
- 100g Blueberries

Lunch
- 1 Medium Sweet potato with Skin
- 200g Broccoli
- Tomatoes
- Extra Virgin Olive Oil
- Soy Burger  (sometimes I'll have this separate with Avacado and wholegrain bread)
- Ketchup (low salt and sugar)
- Lemon Green tea (2) with Fresh Ginger Powder

Dinner

- Bolognese (1 medium jar)
- White Button Mushrooms
- Red and/or Green Peppers
- Whole Grain Spaghetti
- Extra Virgin Olive Oil
- Spices: Cumin, Mixed Chillies, Cinnamon

Desert
- Yogurt, Blueberries, Almonds and Walnuts 
- Healthy Origins, Probiotics 30 Billion CFU's

-  Bowel of Frozen Mixed Berries (strawberries, Blueberries, Raspberries)
- Lemon Green tea (2) with Fresh Ginger Powder
- 1 cup of Organic Green and Blacks Hot Chocolate with Organic Soy Milk. 

Bedtime:
200mg L-Theanine
2 Allicin Max

I usually take other supplements too but right now I'm trying to cut back and save some money. They can get quite expensive!