Let's say you really need to find Reliable information about the best diet for high blood pressure or heart disease or diabetes. Where do you go? You go to a website sponsored by big Pharma. That wants to sell, you bills to fix your problem or do you want to treat the cause welcome to the nutrition facts podcast? Most of us want to live longer and if we could locate
Kate that Fountain of Youth probably take a sip or two. However, there is a hormone already in our body that does something very similar. It's a longevity hormone called fgf21. Here's our first story,
near 2,000, a new human hormone was discovered. It was the twenty first documented fibroblast growth factor so they called it fgf21. Since this discovery after you have 21 has emerged as a key agent for promotion of metabolic
An artery house leanness and Longevity injected into fat monkeys and they lose body weight without reducing food intake. And not just a little, a 27 percent drop in body fat eating the same amount in mice increases. Their lifespan Thirty to forty percent comparable to lifelong caloric restriction. But again was achieved without decreasing food into the researchers conclude that fgf21 could potentially be used as a hormone therapy.
To extend lifespan in mammals, which has gotten big Pharma salivating. Raising the question can aging be drugged and that's not all it can do the idea, that one drug can treat obesity, diabetes, Des lipedema like high cholesterol and hypertension. All at once might have seemed impossible a few years ago, but is now a tantalizing and exciting prospect. The reason you can't just give people straight fgf21 is that it gets rapidly broken down in the body.
You'd have to get injections like every hour or two around the clock. So drug companies try to patent a variety of longer acting fgf21 look-alikes and indeed, give people a little pf0, 5230 1023, and they can lose about 10 pounds in 25 days, along with dramatic drops in triglycerides cholesterol, but then the side effects of these newfangled drugs started cropping up. Okay, so hey, what about this? We package the fgf21.
Anyone gene into a virus and then inject the virus and have a like, Stitch extra fgf21 genes into our DNA or you can just lease on your running shoes, exercise, boosts fgf21 level, which may in fact, be one of the reasons exercise is so good for us. Which works better though. Aerobic exercise, eight weeks of running training or resistance exercise, eight weeks of Weights, the answer.
Is both. But there was a since exercise. Edged out, the running a 42%. Increase in fgf21. Versus a 25% increase in the aerobic exercise group. Okay? But what can we do with food? Yeah, you could try engineering and injecting it but wouldn't it be easier to just stimulate our own and dodging this natural production through diet? One way is through no diet at all, you may have noticed, it's been dubbed, the starvation hormone that's because fasting and do.
His fgf21 but not just a day or two. Physiologically fgf21 expression is markedly increased in response to fasting starvation but unlike my switch show an increase after just six hours of fasting humans don't get a notable surge in fgf21 until after a week, right fasting can quadruple fgf21, but it takes 10 days of fasting, which is the very poster child of an unsustainable eating pattern. So how can
Get the benefits without the starvation. Might up ketogenic diet. Be able to mimic the fast. Nope, keto diets don't work. In fact, keep it up for a few months and you can actually get a significant decline in Louisville's high fat diets. May even interfere with the Boost you get from exercise. What kind of diet does work, then we'll find out next over a century ago, fasting was held not only as a means of competing.
Cerebral lassitude, but also for the prolongation of healthy Longevity. If that turns out to be true fgf21, might be a missing length. Fgf21 is characterized as a systemic enhancer of longevity. It can be boosted through prolonged fasting, but thankfully there are other less drastic measures such as more carbs or less protein. Give people lots of starchy Foods.
And you can shoot up, fgf21 loves the healthiest. Sources would likely be whole grains and beans since butyrate appears to boost fgf21 2. And we get that from fiber. That's one of the things our good gut bugs make from fiber rich foods, circulating after you have 21 levels are also increased dramatically when you eat a lower protein guy, over 150% increase within four weeks. And when I say protein, restriction,
It can just be restricting protein intake down from the typical excess that most Americans get down to the recommended amount. The recommended daily allowance of protein for most. Men is 56 grams of protein a day. The most American men are getting over a hundred. So if you take men, getting the typical excess about 112 grams a day and reduce them down to 64, which again, is still more than the recommended 56. So the protein restricted group was still getting
More than enough protein. You can essentially double fgf21 levels in the blood that may help. Explain why despite them getting significantly more calories, they lost more body fat. How can you eat 300 more calories a day and still lose two more pounds of straight body fat. By just bringing your protein levels down to normal levels, right? Who hasn't fantasized about a diet that allows ingestion of excess calories that are burned off
Leslie by ramping up fat burning. So, you know, maybe we should play Down protein to play up metabolism. Thanks to fgf21.
Even just a quite modest protein, restriction, regimen down to the recommended levels, may have significant clinical benefits. Now, this was after a month and a half, a similar study found that even less protein. Restriction, taking men down to just 73 grams a day resulted in a six-fold increase in fgf21. Within a single week accompanied by a significant increase in insulin sensitivity, they conclude that dietary protein dilution promotes
Metabolic Health in humans evidence suggesting that a lower protein intake is positively associated with increased Health Survival on. Insulin sensitivity has continued to mount, but we weren't sure exactly how, but maybe fgf21 provides an explanation. Interestingly, studies were feeding, people nine percent calories from protein, which is about what the okinawans were getting when they were one of the healthiest, longest living populations in the world.
You may, remember my videos I'm assigning restrictions about fight cancer in his life extension strategy, methine is an amino acid found predominately and animal proteins. And so, one could achieve Matheny, restriction, by cutting down on animal Foods. Well, that may actually be an fgf21 effect methionine restriction, boost levels so much. So it's been called the most important mediator of the metabolic reprogramming in methionine restriction. So, some proteins may be more important to restrict the number
There's the highest Matheny levels are in meat legumes which are being split peas. Chickpeas, lentils have about three times less Matheny than meat. After you have 21 has been proposed as a potential mediator. The protection from cancer autoimmune disease, is obesity and diabetes afforded by strictly plant-based diet. Maybe that's one of the reasons that whole food plant-based diets have been shown to have such extraordinary results. Yeah take dr. Esselstyn's work for example re showing that the
Number one, killer of men, and women can be largely halted or reversed and risk of heart attack, almost eliminated with the help of a whole food, low-fat, vegan diet, this benefit can't be attributed solely to cholesterol reduction since we have these new powerful cholesterol-lowering drugs, now that can force cholesterol levels as low as healthy eaters, but appear to have less effect. So the market benefits reported by esselstyn, evidently reflect a variety of protective mechanism.
Associated with a whole food plant-based diet and fgf21, maybe one of those mechanisms. So it's not just the fat and cholesterol, but the quality and quantity of protein that may also be playing a role, but there's never been a study to see whether vegans do indeed have higher levels of fgf21. Until now, I'm glad I didn't just pass on the study based on the title in addition to studying, New Zealand obese mice. They investigated the circumstances.
Collating fgf21 levels among those eating plant-based and then put it to the test. By removing me from other people's dies, to see if fgf21 would go up and fgf21 levels were markedly higher and vegan humans compared to omnivores and they went up when the omnivores were switched to vegetarian diets after just four days. And not just a little fgf21 levels increased by two hundred, and thirty-two percent just four days free.
Meet bottom line is that the various fast approaches are likely to have limited efficacy, particularly on aging and conditions, other than obesity, unless combined, with high nourishment, dyes such as the moderate calorie intake, and mostly plant-based Mediterranean or Okinawa low protein dies, by which, they mean, the recommended amount of protein,
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