All epidemiological studies reveal the same problem: we consume too much sugar, salt, fat, and in excessive amounts. To live longer and healthier, experts recommend eating less. But how can we effectively implement this in our daily lives? Here’s advice from Dr. Christophe de Jaeger, a gerontologist and French researcher specializing in the aging of the human body.
The Principle of Caloric Restriction
The idea of caloric restriction has been around for over a century. It was first introduced by physiologist Clive McCay and later expanded by Dr. Roy Walford, a pioneer in longevity studies. Walford demonstrated that animals consuming only enough calories to meet their nutritional needs lived longer and healthier lives.
Research showed that caloric restriction led to:
- Decreased fat mass
- Lower cardiovascular risk factors
- Blood pressure reduced to below 120/70 mmHg
- Cholesterol levels akin to those of younger individuals
- Significantly reduced blood sugar levels
However, Walford emphasized the importance of physical activity, stating, “Without exercise, muscle loss occurs, followed by fat accumulation.” Numerous studies have since confirmed the profound benefits of caloric restriction.
Why Overeating Is Harmful
Excessive food intake promotes “overload diseases.” When the body can’t process the surplus, it stores it as fat and clogs cells, leading to long-term damage. Dr. de Jaeger explains:
“When the body is in caloric restriction, whether naturally (eating less) or artificially (via medications like Metformin), cells are forced to efficiently manage their waste and calorie surplus.”
In such a state, the body draws energy from its reserves, rejuvenating itself in the process.
Clarifying Caloric Restriction
Caloric restriction doesn’t mean eliminating entire food groups or following a starvation diet. Instead, it’s about providing the body with just what it needs based on basal metabolism and physical activity.
For instance:
- A sedentary person has lower caloric needs than an active one.
- A Canadian lumberjack may need 4,000 calories per day to meet their physical demands, even while practicing caloric restriction.
Practical Tips for Caloric Restriction
Since every individual has unique caloric requirements, it’s essential to tailor intake to one’s lifestyle and metabolism. Here’s how to practice effective caloric restriction:
- Increase protein intake.
Protein helps maintain muscle mass while promoting satiety. - Reduce carbohydrates.
Limit carbohydrates to 20-25% of daily caloric intake (instead of the typical 50%), unless engaging in intense physical activity. - Match carbs to activity level.
For casual exercise, minimal carbohydrates are sufficient. For competitive sports or high-performance activities, a higher carb intake may be necessary.
The Key to Longevity
To live a longer and healthier life:
- Eat in moderation, focusing on nutrient-rich foods.
- Avoid nutritional deficiencies by maintaining a balanced diet.
- Engage in consistent physical activity—walking 10,000 steps a day alone is not enough.
Final Thoughts
Dr. Christophe de Jaeger, author of “Aging Well Without Medication After 40”, emphasizes the synergy of proper nutrition and physical exercise in achieving optimal health and longevity. Eating less, eating well, and staying active is the formula for a longer, healthier life.
