How to reverse aging process (Part 4) - Fasting and nutrition

Описание: This is the fourth and final video of this 4 part series on how to reverse aging.
In this week’s edition, we will share how intermittent fasting, controlling the contents of your meals and how your cooking method can help you reverse aging and look younger.

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The fourth lifestyle to reverse aging is through your diet and nutrition.
Firstly, control the timing of your meals. - I will be introducing the concept of intermittent fasting
Secondly, control the contents of your meals - lean towards more fruits and vegetables and less meat.Thirdly, control the way you cook - cook with lower temperature and less oil.
The first concept - Time your meals to incorporate some form of fasting.
Scientists have long known that dietary calorie restriction in non-primate animals slows aging while maintaining good health and body functions.
Rats and mice fed 30-50% fewer calories shows various physiological health benefits, lower incidence of chronic diseases and up to 50% increase in length of life (Fontana & Hu, 2014)
There is an ongoing study by the University of Wisconsin on rhesus monkeys showing that caloric restriction does extend lifespan.
There are studies, including one published in Cell Metabolism in May, suggesting that skipping the occasional meal or restricting the hours for eating may do your cells a lot of good.
Therein lies the concept of intermittent fasting.
Basically, intermittent fasting refers to a dietary plan where you alternate periods of eating with periods of fasting.
When we fast - our body switches from utilising sugar and carbohydrates from the food we eat to utilising fat stored in our body - this will help burn fat and reduce obesity.
The 3 most widely studied intermittent fasting regimes are
a) Alternate-day fasting, where you fast for one day and eat the next day
b) 5:2 fasting where you eat 5 days a week and fast 2 days a week
c) A daily time-restricted feeding where you only eat within a window of 4-8 hours a day. For example, you only eat from 10am-6pm every day and fast for the rest of the 16hours.
So which type of intermittent fasting would I recommend?
There is no hard and fast rule - you have to find a plan that fits your lifestyle and be committed to it.
The second concept - Control the contents of your meal.
The benefits of dietary restriction can also be found by changing the macronutrient profile to reduce meat intake without any changes to calorie level.
Let's use the popular Mediterranean diet as an example.
The Mediterranean diet has been associated with longer telomeres and therefore reduced aging.
It can also help lower the risk of heart disease.
The principle of the Mediterranean diet is shown in this pyramid diagram.
The base of the pyramid is filled up with fruits and vegetables and whole grains, including beans, nuts and seeds.
Cook with a healthy oil like olive oil.
Consume healthily prepared seafood 2-3 times a week.
Eggs, cheese and roasted chicken once or twice a week.
Avoid If possible - sweets and Ice cream, desserts, red meat and processed food like ham and bacon.
The major contributors to mortality risk reduction appear to be a higher consumption of vegetables, fish, fruits, nuts and monounsaturated fatty acids like olive oil.
It may be challenging to have a Mediterranean diet daily in Singapore.
So let me just introduce two concepts to make it easier for you to have a healthier diet.
The quarter quarter half strategy made famous by Singapore’s health promotion board and the 3-5-7 healthy heart principles

Third concept - Control the way you cook.
For those who cook, always use a lower temperature to cook your meals.
Foods cooked with high heat develop toxic compounds called Advanced glycation end products or AGEs for short.
AFEs accelerate aging.
AGEs can contribute to hardening of the arteries, stiff joints, wrinkles, and more.
AGEs are found in high quantities in processed foods such as American cheese, fast food and dark colas, in part because they are manufactured using high heat.
Try substituting them with low-fat cheese, dried fruit, fruit juice and air-popped popcorn.
Also cook your food at lower temperatures.

0:00 intro
0:27 Reverse aging through diet & nutrition
0:53 Time your meals to incorporate fasting
2:45 Control the contents of your meal
5:17 Control the way you cook
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