What if turning back the clock wasn’t just a dream? A groundbreaking study from the University of Southern California suggests it’s possible to reduce your biological age by up to 11 years with a unique diet. Known as the fasting-mimicking diet (FMD), this innovative plan offers hope for slowing aging while boosting overall health.
Published in Nature Communications, the study analyzed how this plant-based diet affected participants aged 18 to 70. Over three to four months, those who followed the FMD saw significant improvements in blood sugar control, reductions in abdominal fat, and a more youthful immune system. Biological age assesses the health and functionality of your cells and tissues, and researchers believe that adopting this diet could lead to transformative benefits for your overall well-being.
How does the fasting-mimicking diet work?
The FMD simulates fasting while allowing for some food intake. Study participants followed the diet for five days and then returned to normal eating for 25 days. The five-day phase featured a low-calorie, plant-based menu that involved:
- Day 1: Around 1,099 calories (11% protein, 46% fat, 43% carbohydrates).
- Days 2-5: About 717 calories daily (9% protein, 44% fat, 47% carbohydrates).
Meals consisted of vegetable soups, energy bars, crackers, teas, and supplements rich in vitamins, minerals, and healthy fats. According to the ProLon Life website, other options include butternut squash soup, almond crackers, nut-based snacks, and herbal teas like spearmint.
The flexibility of this diet lies in its timing. Participants could decide when to eat, as long as they stuck to the prescribed portions. Despite these restrictions, many saw significant benefits, including:
- Improved metabolic markers: Lower HbA1c levels and reduced insulin resistance.
- Fat reduction: Decreases in both abdominal and liver fat, lowering the risk of metabolic syndrome.
- A younger immune profile: Enhanced lymphoid-to-myeloid cell ratio, linked to better immune function.
Should you implement this simple diet?
While the results are promising, experts caution against jumping in without careful consideration. Dr. Lisa R. Young, a registered dietitian, acknowledges the potential for weight management, better blood sugar control, and reduced inflammation.
However, she warns that the diet’s low-calorie nature might not suit everyone. “Low-calorie intake can pose challenges for long-term adherence and may induce feelings of fatigue and deprivation”, Young explained. Similarly, Dr. Dave Bridges raised concerns about its practicality, noting that fatigue might limit exercise, another key to healthy aging.
The study also had limitations. Researchers used biomarkers to estimate biological age, which aren’t always precise or generalizable. In addition, the exact composition of the FMD products remains proprietary, making it hard for others to replicate the diet exactly.
The study on a fasting-mimicking diet reveals interesting insights into the future of health and longevity. By committing to just five days a month, you could potentially unlock years of vitality. However, due to the restrictive nature of the diet, it may not work for everyone.
If you’re considering following this diet, make sure to consult with a healthcare professional to weigh the benefits and challenges, and check if it would be suitable for you. Pairing it with regular exercise might just be the secret to turning back time.