The popularity of anti-aging products and services is at an all-time high. There are many creams, pills, diets, and other treatments around that all claim incredible anti-aging results and restoration of youthful looks. Some of these products may experience some success and others may be completely worthless, but there is one intervention that has been scientifically proven to be the closest thing to an actual fountain of youth. 

The amazing thing about this anti-aging intervention is how ridiculously simple it is, it can even be described in 2 words: Eat Less. 

CALORIC RESTRICTION & IT'S BENEFITS

Caloric restriction, also known simply as eating 10-30% less than you would normally (without malnutrition of course), is the only intervention shown scientifically to extend life span across multiple species. Over a long period of time, eating less has been shown in animal studies to delay the onset of chronic diseases of aging like cancer and diabetes. It has also been shown in humans to reduce cardiovascular disease risk factors, improve blood sugar regulation, and reduce DNA damage by reducing the formation of harmful free-radicals (1).

One of the biggest studies on caloric restriction came from Duke University and is known as the CALERIE (Comprehensive Assessment of Long term Effects of Reducing Intake of Energy) study. One of the papers published on the results of this study found that eating less calories over a 2 year period reduced disease risk and had anti-aging effects. The study also noted that caloric restriction was very easy to follow and had minimal negative effects on quality of life (2)

WHY DOES CALORIC RESTRICTION SLOW AGING?

Caloric restriction is thought to have these effects on aging through a number of mechanisms. One of the main ways it does this is by slowing the metabolic rate which reduces the amount of substances that are metabolized. This is important because it lowers the workload of the energy producers (mitochondria) and reduces the production of harmful substances called free radicals, which are produced as byproducts of making energy (3). 

Another way that caloric restriction may help slow aging is through a process called autophagy. This process is a way that the body "cleans up" damaged cells in order to make room for new healthy ones. Autophagy is extremely important in the rejuvenation of the body as well as the prevention of diseases like cancer. Caloric restriction helps fuel autophagy by starving the damaged cells which makes them more prone to degradation and removal (4). 

WAYS TO GET SIMILAR BENEFITS WITHOUT EATING LESS:

Intermittent Fasting:

An approach that may mimic the effects of caloric restriction is intermittent fasting. The earliest studies that show the benefits of fasting and longevity appeared in 1946, and since then much more research has uncovered these benefits. Through the improvement of metabolic function, intermittent fasting can have very similar effects on disease production, reduction of free radicals, and anti-aging as caloric restriction (1). To learn all about intermittent fasting, check out the article here. 

Resveratrol:

You may have heard of resveratrol as the compound that is responsible for the health benefits attributed to grapes and red wine. Although likely not in a high enough dose in wine/grapes to slow the aging process, higher concentrations of resveratrol may potentially mimic the anti-aging effects of caloric restriction. A review on interventions that may have the same effects as caloric restriction noted that although the effects are not certain, resveratrol has been shown to extend the life in animals and it can improve health and prevent some diseases of aging (3).