Mike Adams, the Health Ranger
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 Losing weight by calorie restriction alone is very, very difficult. In fact, personally, I've never been able to do that. The only way I've been able to lose body fat (I lost over 50 lbs of body fat, and I've kept it off for several years now) is to engage in exercise that includes both a strength training component and a cardiovascular component. My belief is that you cannot keep weight off just by modifying your diet alone, unless you happen to be extremely gifted with just the right genes that don't ever turn on the hunger signal for you. If you're in that situation, good for you. |
Byron J. Richards, CCN
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 They improved the factors relating to leptin resistance, simply with consistent, moderate exercise and mild calorie restriction. The control group that did not exercise showed no improvement.
The reserves of parasympathetic nerve function act like oil in the engine of a car, keeping it from overheating. It is this parasympathetic tone that is the key aspect of natural balance in the nervous system, enabling the body to bounce back from stress and offset the potential wear of adrenaline output.394 Without this natural balance, a person gets too wound up and too stressed. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| Exercise helps counter the reduction in basal metabolic rate that usually accompanies calorie restriction alone.
• Exercise increases the basal metabolic rate for an extended period of time following the exercise session. Thus, extra calories are consumed for many hours after each exercise session.
• Moderate to intense exercise may have an appetite suppressant effect.
• Individuals who exercise during and after weight reduction are better able to maintain the weight loss than those who do not exercise. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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 When the calorie restriction principle is applied properly—done the Okinawa way—it's anything but deprivation. It's not even a diet. You could think of eating the Okinawa way as unrestricted calorie restriction. You can eat wonderfully tasty food—and a lot of it—and still reduce your calorie intake. That's what the Okinawan elders do. They enjoy fabulous food and rarely gain a pound. Weight is never a concern. |
Patrick Holford
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 Roy Walford, calorie restriction has been shown to promote health, reduce disease, and extend life span by 10 to 300 percent. Studies with fish have achieved a remarkable 300 percent extension, while with rats the maximum increase has been 60 percent.22 Although this effect has been proved in many species by U.S. government-backed research groups, it is too soon to complete human trials, but there is little doubt that the same approach will produce results. The unknown factor is, How much calorie restriction, and at what level, is required to produce a result? |
Gabriel Cousens, M.D.
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 Resveratrol also has certain anti-aging qualities that are recently being touted to mimic the calorie restriction effect. However, red wine also has the downside of being alcohol. Alcohol does many things to disregulate and undermine healthy gene expression, particularly in the neurotransmitter systems, as well as other systems in the body. Resveratrol, quercetin, and the bioflavonoids can easily be gotten from substances other than red wine. Healthful sources of bioflavonoids include grapes, onion, garlic, and the white inner peel of citrus fruits. |
Jack Challem
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 Ongoing studies with monkeys, close biological relatives of humans, show that calorie restriction protects against many of the degenerative diseases typical of aging. Middle-aged calorie-restricted monkeys have lower blood sugar and insulin levels, look more youthful, exhibit higher energy levels, and show few signs of age-related degenerative diseases compared with animals that are allowed to eat as much as they want.
Granted, reducing caloric intake by one-third is not appealing for most people. |
Gabriel Cousens, M.D.
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| Scientific Evidence for calorie restriction and Youthing
Maximum lifespan, which is different from average lifespan, is a measure of who lives longest in any species. Maximum lifespan is the outer limit of lifespan potential and leads us to an understanding about how to turn on the youthing genes and actually reverse the aging process; it is not simply achieving a normal healthy lifespan. |
Byron J. Richards
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 Diets generally fail because they start out with too much calorie restriction, inducing the starvation response that is almost certain to be followed by weight gain. Another common reason they fail is that they may allow snacking.
Leptin status determines the various modes of metabolic operation in your body. There are five general modes of leptin operation: the balanced-leptin mode, the leptin-resistant mode, the starvation mode, the famine-recovery mode, and the fat-burning mode. |
Byron J. Richards, CCN
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| SUMMARY
The whole purpose of healthy eating is not calorie restriction and deprivation. These approaches simply result in yo-yo dieting and endless problems with fluctuating leptin. The issue is one of improving the metabolic efficiency in response to food. Most Americans need to eat less, and when they do it right, they will find they have more energy on less food.
The Five Rules prevent and correct insulin resistance, leptin resistance, adrenaline resistance, fatigue, and mood problems. |
| We have mentioned that leptin is a long-term regulator of body fat reserves, acting to restore fat reserves in an effort to recover from starvation or calorie restriction. When leptin is low, a person wants to eat; when leptin is high, a person does not want to eat, assuming everything is working properly. This is a longer-term issue, gauging fuel supply over a period of weeks or months.
Leptin is also under short-term control of the sympathetic nervous system. This is because the 911 call that goes out for the emergency need of the body takes priority over long-term storage goals. |
Jack Challem
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| However, experiments conducted in 2004 found that many of the benefits of lifetime calorie restriction may be achieved during late middle age.
Researchers long believed that this increase in life expectancy was the result of slowing down metabolism, and they were partly right. Scientists now understand that calorie-restricted diets also reduce the production of free radicals in mitochondria, largely because less food is broken down for energy. With fewer free radicals being formed, there is less opportunity for mitochondrial and nuclear DNA to become damaged. |
Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D.
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 That study suggests that the weight loss occurring on the Atkins diet is not due entirely to calorie restriction. Blood tests suggest that low-carbohydrate diets induce a condition called mild metabolic acidosis, which might increase the risk of osteoporosis and kidney stones.
The effect of low-carbohydrate diets on cardiovascular risk is also an unresolved issue. The short-term studies discussed above found that blood cholesterol levels did not worsen with these diets. |
Richard P. Brown, M.D., and Patricia L. Gerbarg, M.D.
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 In animal models of human neurological medical conditions such as Alzheimer's, Parkinson's, and stroke, calorie restriction protected neurons from degenerating. It also stimulated neurogenesis, or the production of new neurons—which may compensate for cell loss from aging and injury.12 Other research has shown that calorie restriction improved cellular resistance to the damage caused by free radicals and other substances. |
Gabriel Cousens, M.D.
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| Stephen Spindler shows that calorie restriction actually turns on the anti-aging genes. This is further discussed in the next chapter. Therefore, this is one reason why a live-food diet is optimal for extending life and preventing chronic degenerative diseases, and for increasing energy, vitality, and youthfulness. It is a natural way to achieve caloric restriction without the experience of restriction.
Application of Essene Food Principles
One of the greatest human experiments on the live-food diet was done by Dr. |
Joseph E. Mario
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 In rodents, fasting one day every 2,3, or 4 days, all increase maximum life span 20-30% with no growth stunting; and calorie restriction extended average life span 68-83%.
In species, the Higher Body Temperature favors increased life span; higher average temperatures may be more adaptive, protective, and supply repair Enzymes. In cold-blooded species, lower body temperature than the species average, favors life extension.
Transmuting Polynuclear Aromatic Hydrocarbons (PAHs) environmental pollution from tobacco and other combustible tars to the mutagenic form DMB A etc. |
Michael Friedman, ND
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 Sleepy during the day
J
Truncal obesity resistant to calorie restriction,
þ Sleepy or drowsy after meals elevated triglycerides, and low HDL cholesterol
þ Lack of energy are common findings.
þ Can't get started in the morn
þ
Fatigue (especially after meals with a high glycemic
þ Stomach cramps or 'nervous stomach' index or load), skin tags, Dupuytren's contracture,
þ Allergies: asthma, hay fever, skin rash, sinous
Peyronie's disease, osteoarthritis, hypoglycemia, trouble, etc. and sugar cravings. |
Joseph E. Mario
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| Calorie restriction; Iron deficiency (in 10-25% of the population) leads to Fat malabsorption; 65% of Americans age 20-50 years old may be deficient according to the United Slates Department of Health; 95% of menstruating women are deficient; in pregnancy the baby will store 6 months supply if mother is not anemic (if she is, the baby may suffer impaired learning, stunted growth, or Brain damage). |
Gary Null
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| In almost three quarters of the genes, calorie restriction completely or partially prevented the age-related changes. Another twenty-six genes had their activity curtailed over time and another large group of genes was responsible for detoxifying the body against drugs and chemicals. Long-term calorie restriction partially reversed the age-related changes in about half of these genes. Even though Dr. |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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 This is why other studies play such a crucial part in explaining the health benefits of a whole foods, plant-based diet, studies that show that the weight-loss effect is due to more than simple calorie restriction.
These studies document the fact that vegetarians consume the same amount or even significantly more calories than their meat-eating counterparts, andyet are still slimmer.112*25 The China Study demonstrated that rural Chinese consuming a plant-based diet actually consume significantly more calories per pound of body weight than Americans. |
| Consuming diets high in protein and fat transfers calories away from their conversion into body heat to their storage form—as body fat (unless severe calorie restriction is causing weight loss). In contrast, diets low in protein and fat cause calories to be "lost" as body heat. In research, we say that storing more calories as fat and losing less as heat means being more efficient. I bet that you would rather be a little more inefficient and convert it into body heat rather than body fat, right? Well, simply consuming a diet lower in fat and protein can do this. |
Michael T. Murray
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 Exercise helps to counter the reduction in basal metabolic rate that usually accompanies calorie restriction alone. þExercise increases the basal metabolic rate for an extended period of time following the exercise session. Thus extra calories are consumed for many hours after each exercise session. þModerate to intense exercise may have an appetite suppressant effect. þIndividuals who exercise during and after weight reduction are better able to maintain the weight loss than those who do not exercise. |
Jonny Bowden, M.A., C.N.S.
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 When we humans try calorie restriction on a standard high-carb, low-fat diet, we generally hate it—we're hungry all the time. With a diet higher in protein, higher in fat, and lower in carbohydrates—and high in fiber—we're more satiated and our appetite is much more under control. Insulin—the hunger hormone—is no longer out of control, blood sugar is manageable, and weight becomes stabilized. We can actually wind up eating fewer calories and feeling more satisfied in the bargain. That's a recipe for an antiaging, health-producing diet without creating cravings or hunger pangs. |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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| One may argue that those 1,450 calories are so satisfying that people feel full on this diet, but if you compare calorie input and calorie expenditure, it's a matter of simple math that a person cannot sustain this amount of calorie restriction over a period of years or decades without either becoming an invalid or melting away into nothing. People are notoriously unsuccessful at significantly restricting their energy intake over any long period of time, and that is why there has yet to be a long-term study that shows success with the "low-carb" diets. |
Gabriel Cousens, M.D.
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| At this point in time, the only specific anti-aging effect that has been demonstrated repeatedly in all sorts of life systems is that calorie restriction consistently slows aging in all varieties of animals, including various mammalian species. |
| Spindler found that calorie restriction specifically produced a genetic anti-aging profile and was able to reverse the majority of age-related degenerative changes that show up in gene expression. He found a four-fold increase in the expression of their youthing genes in short-term caloric restriction and a two-point-five-fold increase in the expression of youthing genes in long-term caloric restriction. He was able to reproduce this with 95 percent reproducibility. |
Richard P. Brown, M.D., and Patricia L. Gerbarg, M.D.
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| While the discovery that calorie restriction could prolong the lives of laboratory rodents by 30 percent occurred some 30 years ago, it only recently has become the focus of research involving humans. Now longevity studies suggest that people who ate a healthy diet of between 1,700 and 1,900 calories a day tended to resist illness and live longer.
Research at the National Institute on Aging has found that calorie restriction triggers a type of cellular stress response, stimulating cells to produce proteins called neurotrophic factors. |
Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D.
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| Weight loss following pregnancy usually occurs naturally, particularly if a woman can engage in moderate exercise. Breast-feeding uses up fat stores, and is a natural way to lose weight.
A woman should continue to take prenatal vitamins in order to meet the nutrient requirements of breastfeeding. Especially important is continued intake of calcium (page 483) and calcium-rich foods.
Breast milk contains essential fatty acids. The fat composition of breast milk varies with a woman's diet. If a woman consumes foods that provide essential fatty acids (e.g. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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| Depending on how strict the diet is, calorie restriction can increase maximum animal lifespan by up to 50 percent. That would be the equivalent to humans living 150 to 160 years!
Since those first studies, experiments have been carried out on dozens of species and they repeatedly show that calorie-restricted (CR) animals live longer. Even simple CR rotifers (aquatic organisms) live longer—all through dietary manipulation. The bonus is that CR animals are functionally younger as well. |
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