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Five day ‘fasting’ diet slows down aging and may add years to life

By Sarah Knapton,

The Fasting Mimicking Diet (FMD) improves longevity while cutting the risk of cancer and diabetes by half, scientists have found

A new diet could add years to life by actually slowing down the ageing process, scientists believe Photo: Getty Images
Sarah Knapton By Sarah Knapton, Science Editor5:00PM BST 18 Jun 2015 Comments271 Comments
A five day diet which mimics fasting could slow down ageing, add years to life, boost the immune system and cut the risk of heart disease and cancer, scientists believe.

The plan which restricts calories to between one third and a half of normal intake has been developed by academics at the University of Southern California.
Last year the same team discovered that fasting can regenerate the entire immune system, bringing a host of long-term health benefits.
But now they have found that a calorie-restricted diet comprising of vegetable soups and chamomile tea has the same affect. And dieters only need to follow the Fasting Mimicking Diet (FMD) for five days a month, eating what they like for the rest of the time.
“Strict fasting is hard for people to stick to, and it can also be dangerous, so we developed a complex diet that triggers the same effects in the body,’ said Professor Valter Longo, USC Davis School of Gerontology and director of the USC Longevity Institute.
“I’ve personally tried both, and the fasting mimicking diet is a lot easier and also a lot safer.
“I think based on the markers for ageing and disease in humans it has the potential to add a number of years of life but more importantly to have a major impact on diabetes, cancer, heart disease and other age-related disease.”
Day one of the diet comprises:
10 per cent protein, 56 per cent fat and 34 per cent carbohydrate, making 1,090 calories
Days two to five:
Nine per cent protein, 44 per cent fat and 47 per cent carbohydrate making 725 calories
When humans tested out the regimen, within three months they had reduced biomarkers linked to ageing, diabetes, cancer and heart disease as well as cutting overall body fat.
For 25 days a month, study participants went back to their regular eating habits — good or bad They were not asked to change their diet and still saw positive changes.

Camomile tea and vegetable soup were highlighted as foods to eat in the new regimen
Feeding mice the equivalent restricted diet elevated the number of regenerative stem cells in the organs, including the brain where it encouraged the creation of new neurons which improved memory and learning.
When fed to middle aged mice, the diet also reduced the incidence of cancer, boosted the immune system, reduced inflammatory diseases, slowed bone mineral density loss and improved the cognitive abilities of older mice tracked in the study.
The researchers think it works by slashing a hormone which encourages growth, and has been linked to cancer susceptibility. Essentially it tricks the body into ageing more slowly.
“It’s about reprogramming the body so it enters a slower aging mode, but also rejuvenating it through stem cell-based regeneration,’ Professor Longo added.
“It’s not a typical diet because it isn’t something you need to stay on.”
• Statins save fewer lives than exercising and eating sensibly, say scientists
• Eat within 12-hour window to lose weight, say scientists
• No link found between saturated fat and heart disease
Previous research has shown that cutting calories not only prevents weight gain but also prolongs good health and longevity.
However British health experts said that people may find it easier to just alter daily calorie intake rather than embarking on the intense five-day diet.
Naveed Sattar, professor of Metabolic Medicine at the University of Glasgow said: “The best way to alter weight trajectory or to lose weight is to make permanent and sustainable changes in ones dietary composition so that less high density calories like cakes, biscuits, crisps.
“This way, folk can eat three meals a day and still have total less calorie intake than they had previously. This, for me, is better for mind and body, and critically, more sustainable.”

The Fasting Mimicking Diet brings a range of health benefits as well as weight loss
Prof Lynne Cox, Associate Professor of Biochemistry, University of Oxford, said the results look promising.
“ For many years, caloric restriction (cutting out 30-40% of your calories each and every day) has looked the best bet for improving health outcomes during ageing, but this new diet appears much easier to stick to than caloric restriction – in humans, it involves taking low protein plant-based meal replacements that provided a third to a half of normal calorie intake for five days every month over a cycle of three months,” she said.
“What is noteworthy here is that the study incorporates a whole host of experiments from model organisms as simple as yeast cells, through mice and into a small controlled clinical trial in humans. All of the results point in one direction: periodically mimicking fasting leads to marked decreases in risk factors for diseases such as diabetes and heart disease, and, in mice, improved short and long term memory were observed.
“Yes, it needs more tests and in some cases different ways of measuring outcomes. But the trends look interesting. If over a longer time human findings match up to the results in mice then this type of intervention has the potential to improve health – though it is likely to be more relevant to young and middle-aged people as drastic metabolic changes may not be well-tolerated in older people.”
Professor Longo believes that for most normal people, the FMD can be done every three to six months, depending on the abdominal circumference and health status.
For obese subjects or those with elevated disease risk factors, the FMD could be recommended by the physician as often as once every two weeks.
His group is testing its effect in a randomized clinical trial, which will be completed soon, with more than 70 subjects.
‘If the results remain as positive as the current ones, I believe this FMD will represent the first safe and effective intervention to promote positive changes associated with longevity and health span, which can be recommended by a physician,’ Longo said.
Despite its positive effects, Longo cautioned against water-only fasting and warned even about attempting the fasting mimicking diet without first consulting a doctor and seeking their supervision throughout the process.
‘Not everyone is healthy enough to fast for five days, and the health consequences can be severe for a few who do it improperly,’ he said. ‘Water-only fasting should only be done in a specialized clinic and can increase the incidence of gallstones in women at risk if done improperly.”

The study was published in the journal Cell Metabolism funded by the National Institute on Aging.

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Bounce Back Financially

The Back Nine Staff: We know many of us on The Back 9 that have suffered financial loss after retirement and quickly slipped into depression, illness, loss of the relationship and worse. We thought this article is a good introduction to the subject and the quiz at the bottom from Rutgers University just might be worth your time. Let us know your thoughts after taking the quiz. After all, you are the real experts!

Financial Recovery in Later Life: Increase Your Resilience
By: Barbara O’Neill, Ph.D., CFP®, Rutgers Cooperative Extension, [email protected]

It is more difficult to recover from financial setbacks as one gets older. There is less time available to invest for retirement, recover money lost in the stock market, or receive “payback” from investments in human capital (e.g., job training or a college degree). Therefore, it is wise to consider ways to cope with traumatic life events, in case something goes awry and to increase one’s financial resilience.

What is “financial resilience”? It is the ability to withstand life events, both negative (e.g., loss of a job) and positive (e.g., birth of a grandchild), that impact one’s income and/or assets. Some financially stressful events, such as increased family size, unemployment, widowhood, disability, and health problems, affect people individually. Others, such as layoffs, plant closings, corporate scandals, recessions, stock market downturns, and acts of terrorism, affect large groups of people or society as a whole.

Financial resilience is essential because “stuff happens” in life, often unexpectedly. Below is a description of four common financial challenges that are especially difficult immediately before or during retirement:

Unemployment– Older workers faced with “involuntary retirement” (read: unemployment) in later life must take stock of their financial resources, marketable job skills, and emotional readiness for retirement. Often, job retraining is necessary if one’s prior job was in a declining industry sector. In addition to losing income, many workers also lose their health insurance at a time in life when health “issues” often surface. The federal COBRA law provides an opportunity to continue health insurance for up to 18 months, at group rates plus a 2% administrative fee, until an individual policy (or new group coverage) is obtained or a worker is eligible for Medicare. Those who leave a job at age 63 ½ can use COBRA benefits to tide them over until they are eligible for Medicare at age 65. However, only workers covered by employers with 20 or more employees are eligible for COBRA benefits and the cost is expensive, especially for those out of work.

Poor or Uncertain Health Prognosis- A life-threatening disease or chronic, debilitating illness prior to or during retirement is a financial wake-up call. Some people choose to accelerate their retirement date to enjoy unstructured time while they can. Others may reduce their work hours because they have to (e.g., fatigue or disability). A revised retirement savings analysis that incorporates the health prognosis is in order. Life expectancy estimates and retirement savings plan contributions may need to be adjusted. A poor or uncertain health prognosis may also prompt the drafting of estate-planning documents that, ideally, should be in place regardless of health status. These include a will, living will, and durable power of attorney.

Death of a Spouse- Few events can turn a person’s financial life upside down as the death of a spouse. In addition to shock and/or grief and loss of a spouse’s companionship, there is often less household income than before. There are also many decisions to be made (e.g., investing life insurance and retirement savings plan proceeds), forms to be completed, and suggestions from “helpful” family members and/or financial salespeople. Most experts advise surviving spouses to take their time and not make any major financial decisions immediately. Survivors who receive an insurance settlement or other payment can place the funds in a certificate of deposit (CD) or money market mutual fund until they have time to explore longer-term investment alternatives. Another important step is to identify and secure available resources such as life insurance policy proceeds, employee benefits, and veteran’s benefits.

Investment Losses- Prolonged market slumps can significantly erode gains made during previous bull markets. Not surprisingly, many investors, at all ages, discover that their investment risk tolerance isn’t as aggressive as they thought it was. Financial experts generally preach patience and a long-term perspective. After all, even people who are 55 or 60 might have an investment time horizon of 30 more years. Investors who try to “time the market” (i.e., try to catch the highs and lows) often miss the best trading days that inevitably follow days with large losses. For investors who are already retired, limiting withdrawals from investment accounts is often required during market downturns to reduce the risk of outliving one’s assets.

There is no way to be fully prepared for any of these traumatic life events that are especially difficult in later life. There are however, some time-tested strategies to increase financial resilience. Financial resiliency is enhanced with monetary resources, such as emergency savings, health insurance, and a good-paying job or retirement benefits. Another resource for financial resiliency is one’s human capital. Economists define human capital as all of the knowledge, skills, experiences, and other personal qualities, including one’s health status, that people have available to “sell” to potential employers. Social capital also increases financial resiliency. This includes a support system of family, friends, co-workers, neighbors, and others that can provide financial assistance, not to mention emotional support, during hard times.

Many frequently cited expert recommendations increase financial resiliency by enhancing resources and/or reducing expenses during a time of crisis. Consider the following examples:

• Maintain a Low Debt-to-Income Ratio- Monthly consumer debt payments should be 15% or less of monthly take-home pay. Ratios of 20% or above are dangerous. Example: $275 of debt payments divided by $2,500 of net pay equals a consumer debt-to-income ratio of 11% (275 divided by 2,500), which is considered acceptable. Raise the month debt payments to $450, however, and the ratio increases to 18% (450 divided by 2,500), which is just bordering the danger zone.

• Maintain an Emergency Fund- Set aside at least three month’s expenses. In severe economic downturns, consider saving even more (e.g., six to eight month’s expenses). Keep this money in liquid cash equivalent assets such as a bank or credit union savings account, money market mutual fund, or short-term certificate of deposit (CD).

• Keep Your Skill Set Sharp– If you are currently working, or plan to keep working in later life, never consider your education or job training finished. Continue to develop new marketable skills to increase human capital and remain employable in today’s competitive labor market.

• Purchase Adequate Insurance- Protect dependents against the loss of a breadwinner’s income with life insurance and purchase disability insurance to provide continued income following an accident or illness. In addition, try never to go without health insurance through an employer, COBRA, public benefits, or an individual policy.

• Practice Good Health Habits (e.g., diet, weight, exercise, sleep, etc.)- Healthy people are less likely than unhealthy people to have “issues” that limit workplace productivity at work and/or result in high-cost illnesses and chronic conditions.

• Increase Your Knowledge of Financial Topics- This will help you make smart financial decisions. To learn more about basic investment principles and characteristics of specific securities, visit the eXtension Investing For Your Future home study course at http://www.extension.org/pages/Investing_for_Your_Future.

Resiliency varies from person to person according to the situation at hand, personality characteristics, and personal resiliency resources. Two people can experience exactly the same situation but handle it very differently. How easily could you handle some type of major life crisis, both financially and emotionally? Take the Personal Resiliency Assessment Quiz at http://njaes.rutgers.edu/money/resiliency/ to assess your capacity to handle financially stressful life events.

When you’re finished, check your score and the summary that tells how you’re doing. Then take action on areas of weakness. For example, if you are living “paycheck to paycheck,” increase your emergency reserves and decrease outstanding debt. Financial recovery in later life will be much easier when are financially resilient.

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Social Security: 3 Things to Know Before Taking Benefits Early

By John Maxfield

Deciding when to take Social Security benefits is one of the most important decisions you’ll make in retirement. Should you take them at the earliest possible moment — that is, at the age of 62? Or should you wait until reaching full retirement at 66?
While this is a personal decision that must be tailored to your own needs and desires, there are three factors every retiree should consider before making a final decision — and particularly if you elect to receive Social Security benefits prior to full retirement age.
1. The size of your monthly benefits depends on when you elect to receive them As you probably know by now, there are two major factors that influence the size of your monthly Social Security benefits.
First and foremost, your benefits are a function of how much eligible income you earn during your working life.
To determine this, the Social Security Administration adds up the income subject to Social Security tax, adjusted for inflation, that you earned during your 35 highest-earning years. It then divides the total by 420 — the number of months in 35 years. This yields your average indexed monthly earnings. The higher this is, the higher your benefits will be.
The second major factor that influences the size of your benefits is when you elect to receive them.
For workers retiring now, the full retirement age is 66. If you wait until then, you get your full benefit — or, in Social Security lingo, 100% of your “primary insurance amount.” However, if you elect to receive them early, then your monthly benefit is reduced for each month short of your 66th birthday. If you begin receiving them at 62, for example, then your benefit will be reduced by 25%.
By contrast, if you wait until turning 70, then you’re entitled to delayed-retirement credits, which increase your benefits by 8% for each year of deferment, topping out at a total of 32%.

2. For the average person, it doesn’t matter when you apply Given the fact that your monthly benefits are reduced if you elect to receive them early, then it seems obvious that you shouldn’t do so, right?
Not necessarily.
For the average person, it ultimately doesn’t matter when you elect to receive benefits, as the Social Security Administration has designed the average retiree’s lifetime payouts to equal out regardless of when they choose to receive them.
“The Social Security benefit formula adjusts monthly payments so that someone living to average life expectancy should receive about the same amount of benefits over their lifetime regardless of which age they claim,” explains a recent government report on Social Security.
At the end of the day, in other words, the average retiree shouldn’t suffer for the decision to get smaller checks for longer.
3. Deciding when to apply for Social Security is about quality of life With this in mind, the question of when to apply for Social Security benefits is less about some impersonal cost-benefit analysis and more about your needs and quality of life.
If you need income now, then you should take Social Security. If you don’t, then you should defer. Additionally, if taking Social Security early will facilitate an earlier retirement — which, in turn, will improve the quality of your life — then you should absolutely do so.
This is the reason 62 remains the most prevalent age for retirees to claim benefits. And it’s the reason you shouldn’t hesitate to do so yourself if you believe it’s the best option.
Remember, retirement is about you. It’s about comfort, leisure, and reflection. Those are the things to keep in mind when deciding whether to claim benefits early, not some break-even analysis that experts try to impose upon you.

The Fountain of Youth?

TBN Staff: We came across this interesting article and though we would ask YOU if you have had any experiences with Niagen. I’m sure we would all like to find a supplement that would restore our vigor but frequently rather than getting solid information we are sold some hype that we pray will be the home run but sadly is frequently just another sales gimmick stripping us of our hard earned income. Please take a moment and share your thoughts. If this is the real McCoy we would all like to hear from the Back 9 community.

ABOUT NIAGEN

Niagen is a nutritional supplement that’s claimed to provide a variety of anti-aging benefits, including improved brain and cardiovascular health, increased muscle endurance, in addition to a boosted metabolism. In order to accomplish this, Niagen is claimed to be clinically proven to increase levels of Nicotinamide Adenine Dinucleotide (NAD) within your body, which helps improve communication within your cells and reduce their age by up to 66%.

We have to admit that, based on the wording on Niagen’s website, it really does sound like a breakthrough supplement—almost like someone’s finally discovered the “fountain of youth” and put it in a neat little capsule. After all, who wouldn’t want to reduce their age (and perhaps their appearance) by two-thirds? We’re sure you do too, which is precisely why you’re here.

But here’s the fact of the matter: Answering some of the most basic questions you have about Niagen requires some fairly in-depth explanations. So let’s begin from square one, shall we?

HOW IS NIAGEN CLAIMED TO WORK?

Each capsule of Niagen is claimed to include only one ingredient; a 250mg dose of nicotinamide riboside, which is a NAD precursor (don’t worry, we’ll talk more about this in a moment) that improves communication between the mitochondria and the nucleus inside your cells. As a result, Niagen is claimed to provide the following benefits:

•Prevents cellular damage caused by free radicals from occurring, instead of addressing the damage only after it’s occurred (like most mainstream antioxidants do).

•Supports healthy cholesterol levels.

•Supports cellular metabolism and enhances the amount of energy your body naturally burns, without requiring you to restrict your diet or increase your exercise habits.

•May help prevent age-related brain degeneration (e.g. Alzheimer’s) by preventing the degeneration of axons and neurons (nerve cells responsible for the transmission of information; think of them almost like “information highways”).

According to the company, each capsule of Niagen is claimed to be manufactured in Southern California without the use of stimulants, allergens, or toxins, and to be tested by the company for quality and purity, as well as by an independent third-party lab.

The manufacturer claims you should take one capsule of Niagen each morning upon waking, on an empty stomach, and with a glass of water. There are no known side effects from the use of Niagen (more about this later).

Alright! Now that you know more about how Niagen works, let’s break everything down into digestible bites so that you can be more informed about whether or not you should spend your money on it.

WHAT’S ALL THIS TALK ABOUT NICOTINAMIDE RIBOSIDE, NAD, & MITOCHONDRIA?

Ok, so…we’ll need to include a little more science at this point so that you can better understand the basics of how Niagen is claimed to work. With this in mind, here’s the whittled-down series of events that occur after you take a capsule:

•The nicotinamide riboside contained in Niagen is transformed by your body into Nicotinamide Adenine Dinucleotide (NAD), which is why it’s known as a precursor (e.g. a substance from which another is formed).

•Within the human body, NAD’s primary function is to transfer electrons from one molecule to another, which is a basic part of energy production and is almost wholly achieved by the mitochondria within each of your cells. Think of mitochondria as little engines that power your body.

•NAD also acts as a precursor to the messenger molecule cyclic ADP-ribose, which can help improve the transmission of information, both inside and outside cells.

As we age though, the communication between the nucleus (the “brain” of a cell) and its mitochondria becomes interrupted, which can lead to common signs of aging, such as certain types of dementia (e.g. Alzheimer’s), wrinkles, the weakening of bones and muscles, and more.

But does supplementing NAD actually translate into real-world benefits? Let’s see what the available evidence says.

IS THERE SCIENTIFIC EVIDENCE SHOWING THAT NIAGEN WORKS?

In short, no.

So, if there’s no clinical research available for Niagen, what clinical research is available for NAD?

WHAT CLINICAL TRIALS HAVE BEEN CONDUCTED USING NAD?

According to the Niagen website, nicotinamide riboside (remember, this is the chemical that turns into NAD) was only recently discovered to have anti-aging properties in late 2013 by Harvard Medical School’s Dr. David Sinclair, during his clinical research performed on mice. After the study was complete, the researchers examined “muscle from two-year-old mice that had been given the NAD-producing compound for just one week, [and] looked for indicators of insulin resistance, inflammation and muscle wasting. In all three instances, tissue from the mice resembled that of six-month-old mice. In human years, this would be like a 60-year-old converting to a 20-year-old in these specific areas.”

However, keep in mind that just because these benefits were shown to have occurred at a cellular level in mice, this doesn’t necessarily translate into any real-world benefits—whether for mice or for humans. In fact, of those NAD studies conducted on humans (such as for Parkinson’s disease), the benefits are murky, and even completely non-existent in some instances.

On top of this, in the 2013 Harvard study noted above, mice were injected with 400mg of nicotinamide riboside, versus the 250mg found in each dose of Live Cell Research’s Niagen. In other words, these mice—which weigh much less than humans—were given a higher dose than what you’ll receive in this supplement.

IS NIAGEN THE ANSWER TO REVERSING AGING?

Chopping to the Point: When it comes down to it, the benefits of nicotinamide riboside supplementation could possibly have a huge impact on how we age. As WebMD notes though, at this point in time there is insufficient clinical evidence showing that NAD can reliably provide any of the anti-aging or health benefits advertised by manufacturers, or by resellers such as Live Cell Research.

With this said, many online customers seem to have experienced positive results from using Niagen, and Live Cell Research seems to stand behind their products with a 90-day no-hassle satisfaction guarantee. So after everything’s said and done, you might only lose S&H charges by giving it a shot (no pun intended)

Words of Wisdom

Back 9 Staff: Here are a few words of wisdom offered by one of our readers. We found ourselves smiling and remembering a few more that had been shared with us during our upbringing as well. We recommend you take a moment and read a few on the list over the course of several weeks to let them revive the some of the teachings your parents shared along the way. These little diddys may well bring a smile your way or a chuckle in your heart. You may also decide to share a few of your own with the rest of us! We have decided to keep this as a “running” list, so don’t forget to revisit it from time to time!

1) Go for women you perceive are out of your “league” – You’ll surprise yourself but remember “where there is a Ying there is also a Yang”

2) Never have sex with someone who does not want it as much as you

3) Never hit anyone unless they are an immediate threat

4) Every hat should have a purpose

5) Never take her to the movies on the first date

6) Learn to wet shave

7) Shave with the grain on the first go round

8) Nothing looks more badass than a well-tailored suit, that’s why women invented the tux

9) Always look the person in the eye when you talk with them

10) Preparation makes the roughs spots pass a little easier – Buy a plunger before you need a plunger

11) Excercise will make you happy. Run, Lift and play sports while you can

12) The order of things is important, brush your teeth before you put on your tie

13) Invest in YOUR future – A small amount of each paycheck (even in retirement) should go to savings

14) Call your parents every week

15) Be true to yourself in all things – Never wear a clip on tie

16) Sincere presentation will open doors – Give a firm handshake

17) Compliment her shoes

18) Never leave a pint unfinished

19) Measure the size of the man by the size of the things that bother him

20) Be aware of your body language

21) Never point a gun at someone unless you intend to shoot them

22) Never lend anything you are not willing to lose

23) everybody likes to talk about themselves, ask more questions offer no advise

24) Prepare for the unexpected – Keep a change of clothes at the office

25) Minimize rework – Buy high quality tools, you will only need to buy them once

26) Manliness is being able to take care of others

27) Go with the decision that will make for a good story

28) Always demonstrate respect – stand when you shake someone’s hand

29) If you are not confident, fake it – Confidence will come with experiance

30) When you walk look up, submissive creatures always look down

31) Nice guys do not finish last – Boring guys do

32) Find your passion and figure out how to get paid for it

33) Don’t let the little head do the thinking for the big head

34) We are all God’s creatures – No matter their job or status in life, everyone deserves your respect

35) The first one to get angry loses

36) Life Happens, own it or be a victim – the challenge is to overcome adversity

37) Take off the bandaid quickly – Whining and complaining won’t lessen the pain or quicken the healing process

38) Never stop learning – turn off the electronics

39) Always go out into the public dressed like you’re about to meet the love of your life

40) Don’t change to make someone happy, unless that someone is you

41) If you are the smartest person in the room, you are in the wrong room

42) Luck favors the prepared

43) Women find confidence sexy as hell

44) Do whatever you wan to do in life, but be the best at it

45) Enjoy life – no ones final words have been they wished they had spent more time toiling at work or amassing more riches to leave behind