Balance June 2018 - 46

system, the diet is more likely to help
you make it to 110 and healthy is a lowprotein, high-carb and relatively high-fat
(but mostly vegan) diet. This statement
is often met with strong disagreement
because many confuse healthy foods that
contain carbohydrates with less healthy
foods, like pasta and rice, or unhealthy
ones, like sugary drinks and sweets.
"Most people are unaware legumes like
beans and lentils and those in vegetables like
carrots and green beans, are good sources of
carbs. In contrast, carbs obtained from eating
high amounts of pasta, bread and rice are
starches that are processed relatively rapidly
by your digestive system and within a few
hours become the same sugars contained in
sweets and cola. Thus, eating a dish of pasta
is equivalent to five tablespoons of sugar."

ANIMAL INSTINCT
"The low-carb movement has unavoidably
resulted in an even bigger problem: a high
protein diet. Although a sufficient intake of
proteins (approximately 0.35g per lb of body
weight per day) is important, the low-carb
diet has pushed the intake of protein from
animal sources to higher levels. Considering
proteins, and particularly animal proteins,
activate the two sets of genes that are widely
recognised to accelerate ageing (Tor-S6K
and PKA), it is not surprising a high intake of
meat, cheese, etc is associated with a shorter
lifespan and a range of diseases.
"The detrimental role of a high animalbased protein diet on health is supported by
most of the five pillars. Protein intake should
be maintained low but sufficient, and come
mostly from legumes and fish."

PLANTING THE SEED
"Fats should represent about 30% of the daily
calorie intake, but its source is as important
as its levels. Relatively high intake of olive oil,
nuts and fatty fish like salmon is associated
with a longer and healthier lifespan, whereas
high intake of butter, cheese and other
animal fat-based foods is associated with
a curtailed lifespan in both humans and
mice. None of the populations with record
longevity adopt a high animal fat diet, but
some do have a relatively high intake of
plant-based fats.

46

FAST FOOD
Put these gems
on your plate
and you're on
your way to being
an instant IF pro

OATS
Start your day with
Flahavan's 3 Seed &
Oat Bran for lots of
slow-energy releasing fibre,
plus the good fats found in
golden linseed, sunflower
and pumpkin seeds.

AVOCADO
Nutrient-dense avocados
can help stave off hunger,
particularly in overweight
adults*. They are also high
in monounsatruated fats
and low in sodium.

WALNUTS
Polyunsaturated fat-rich
diets can help control
satiety**. Walnuts
contain this good fat, which
alters the psychological
markers used to tell
you you're hungry.

BA LA N CE June 2018

"My lab has spent 25 years searching
for drugs and periodic short-term dietary
interventions that would allow someone
to consume their preferred daily diet while
achieving some (or many) of the benefits of
an everyday 'Longevity Diet'.
"The Fasting Mimicking Diet (FMD) is
a low-protein, low-sugar, high good carbs
and fats diet that lasts five days. It provides
between 800-1,100 calories while achieving
effects similar to water-only fasting. In
animal studies, cycles of the FMD promoted
regeneration in the blood, pancreas, nervous
system and other organs, in many cases
reversing either age-related defects or
disease symptoms. In a human randomised
clinical trial, monthly cycles of the FMD
done for five days a month for three months
reduced abdominal fat without cannibalising
muscle mass, cholesterol, blood pressure,
triglycerides, markers for cancer and
cardiovascular disease in high risk people.
"FMD cycles appear to restore healthier
levels of risk factors by removing damaged
components at the cellular and organ levels.
We suggest an obese person with disease
risk factors should consume the FMD once
a month, while a young athlete with an ideal
diet should do it twice per year.
"A combination of a pescatarian diet with
periodical FMD could maximise health and
possibly longevity. It would not be surprising
if regular cycles of the FMD, in addition to
an ideal Longevity Diet, extend the healthy
human lifespan by over 10 years." B
The Longevity Diet by Dr Valter
Longo PhD is out now
(Penguin, £9.99)

IMAGES: GETTY IMAGES, SOURCES: * NUTRITIONJ.BIOMEDCENTRAL.COM. ** WALNUTS.ORG

B U I LT T O L A S T



Table of Contents for the Digital Edition of Balance June 2018

Balance June 2018 - 1
Balance June 2018 - 2
Balance June 2018 - 3
Balance June 2018 - 4
Balance June 2018 - 5
Balance June 2018 - 6
Balance June 2018 - 7
Balance June 2018 - 8
Balance June 2018 - 9
Balance June 2018 - 10
Balance June 2018 - 11
Balance June 2018 - 12
Balance June 2018 - 13
Balance June 2018 - 14
Balance June 2018 - 15
Balance June 2018 - 16
Balance June 2018 - 17
Balance June 2018 - 18
Balance June 2018 - 19
Balance June 2018 - 20
Balance June 2018 - 21
Balance June 2018 - 22
Balance June 2018 - 23
Balance June 2018 - 24
Balance June 2018 - 25
Balance June 2018 - 26
Balance June 2018 - 27
Balance June 2018 - 28
Balance June 2018 - 29
Balance June 2018 - 30
Balance June 2018 - 31
Balance June 2018 - 32
Balance June 2018 - 33
Balance June 2018 - 34
Balance June 2018 - 35
Balance June 2018 - 36
Balance June 2018 - 37
Balance June 2018 - 38
Balance June 2018 - 39
Balance June 2018 - 40
Balance June 2018 - 41
Balance June 2018 - 42
Balance June 2018 - 43
Balance June 2018 - 44
Balance June 2018 - 45
Balance June 2018 - 46
Balance June 2018 - 47
Balance June 2018 - 48
Balance June 2018 - 49
Balance June 2018 - 50
Balance June 2018 - 51
Balance June 2018 - 52
Balance June 2018 - 53
Balance June 2018 - 54
Balance June 2018 - 55
Balance June 2018 - 56
Balance June 2018 - 57
Balance June 2018 - 58
Balance June 2018 - 59
Balance June 2018 - 60
Balance June 2018 - 61
Balance June 2018 - 62
Balance June 2018 - 63
Balance June 2018 - 64
Balance June 2018 - 65
Balance June 2018 - 66
Balance June 2018 - 67
Balance June 2018 - 68
Balance June 2018 - 69
Balance June 2018 - 70
Balance June 2018 - 71
Balance June 2018 - 72
http://europe.nxtbook.com/emp/Balance/BALANCE_MARCH_2020
http://europe.nxtbook.com/emp/Balance/BALANCE_FEBRUARY_2020
http://europe.nxtbook.com/emp/Balance/balancejanuary2020
http://europe.nxtbook.com/emp/Balance/BALANCE_DECEMBER_2019
http://europe.nxtbook.com/emp/Balance/BALANCE_NOVEMBER_19
http://europe.nxtbook.com/emp/Balance/BALANCE_OCTOBER_2019
http://europe.nxtbook.com/emp/Balance/balanceseptember2019
http://europe.nxtbook.com/emp/Balance/balancejuly2019
http://europe.nxtbook.com/emp/Balance/Balance_June_2019
http://europe.nxtbook.com/emp/Balance/balancemay2019
http://europe.nxtbook.com/emp/Balance/balance_april_2019
http://europe.nxtbook.com/emp/Balance/BalanceMarch19
http://europe.nxtbook.com/emp/Balance/BalanceFebruary19
http://europe.nxtbook.com/emp/Balance/BalanceJanuary2019
http://europe.nxtbook.com/emp/Balance/BalanceDecember2018
http://europe.nxtbook.com/emp/Balance/BalanceNovember2018
http://europe.nxtbook.com/emp/Balance/BalanceOctober2018
http://europe.nxtbook.com/emp/Balance/BalanceSeptember2018
http://europe.nxtbook.com/emp/Balance/BalanceAugust2018
http://europe.nxtbook.com/emp/Balance/BalanceJuly2018
http://europe.nxtbook.com/emp/Balance/BalanceJune2018
http://europe.nxtbook.com/emp/Balance/BalanceMay2018
http://europe.nxtbook.com/emp/Balance/BalanceApril2018
http://europe.nxtbook.com/emp/Balance/BalanceMarchIssue2018
http://europe.nxtbook.com/emp/Balance/BalanceFebruary18
http://europe.nxtbook.com/emp/Balance/BalanceJanIssue2018
http://europe.nxtbook.com/emp/Balance/balancedecember2017
http://europe.nxtbook.com/emp/Balance/balancenovember2017
http://europe.nxtbook.com/emp/Balance/BalanceOctober2017
http://europe.nxtbook.com/emp/Balance/BalanceSeptIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceJulyIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceJuneIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceMayIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceAprilIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceMarchIssue17
http://europe.nxtbook.com/emp/Balance/BalanceFebruaryIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceJanuaryIssue2017
http://europe.nxtbook.com/emp/Balance/BalanceDecember2016
http://europe.nxtbook.com/emp/Balance/BalanceNovember2016
http://europe.nxtbook.com/emp/Balance/BalanceOctober2016
http://europe.nxtbook.com/emp/Balance/BalanceSeptember2016
http://europe.nxtbook.com/emp/Balance/BalanceJuly2016
http://europe.nxtbook.com/emp/Balance/BalanceJune2016
http://europe.nxtbook.com/emp/Balance/BalanceMay2016
http://europe.nxtbook.com/emp/Balance/BalanceLaunchEditionApril2016
http://europe.nxtbook.com/emp/Balance/Balance2016
http://europe.nxtbook.com/emp/Balance/BalanceNov
http://europe.nxtbook.com/emp/Balance/Balance
https://www.nxtbookmedia.com