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Abby's Magazine -Volume 4 Issue 4 | Page 31 fat for fuel — they need sugar to thrive. Fasting also improves mitochondrial energy efficiency, which also helps to slow down aging and disease processes. Ideally, you'll want to replace all forms of processed and refined sugars and grains with healthy fats such as butter, olive oil, coconut oil, avocado, grass-fed meats, and raw nuts. Many would benefit from getting as much as 50-85 percent of their daily calories from fats. While this may sound like a lot, consider that, in terms of volume, the largest portion of your plate would be vegetables, since they contain so few calories. Fat, on the other hand, tends to be very high in calories. For example, just one tablespoon of coconut oil is about 130 calories — all of it from healthful fat. Most people also eat far too much protein for optimal health. Consider reducing your protein levels to one gram per kilogram of lean body weight unless you are in competitive athletics or are pregnant. In pounds, this equates to less than half a gram per pound of lean body mass. e reason for this recommendation is because excessive protein intake (you do need some) can have a great impact on cancer growth, by way of your mTOR pathway (short for mammalian target of rapamycin). is pathway is ancient but has only become the subject of scientific investigation in the last 20 years. Odds are very high your doctor was never taught this in medical school and isn't even aware of it. Many new cancer drugs are actually designed to target this pathway. Other drugs using this pathway have been shown to radically extend the lifespan in animals. You don't need a drug to make this pathway work for you, though. You can "biohack" your body by restricting your protein intake and, again, replacing the decreased protein with healthy fats. M I N D F U L N E S S A N D P E R P E T U A L M O T I O N - T W O O F T- I G N O R E D ' F O U N T A I N S O F Y O U T H ' ere's compelling evidence suggesting that having a calm mind and active body are two important ingredients for longevity. e meditative technique known as "mindfulness" e Longevity Project also dismisses the idea that hard work will kill you early. On the contrary, those who stayed productive and worked hard all their lives tended to be happier, healthier, and more social compared to those who didn't work as hard. at's not to dismiss work stress as a factor that needs to be addressed and kept in check. ere's plenty of evidence showing that chronic stress (and even acute and severe stress) can take a tremendous toll on your health. But being productive can also lend a sense of purpose, which is also important for longevity. And working—especially in your later years—tends to keep you socially connected, which has repeatedly been shown to be an important factor for longevity. For example, Harvard professor of public policy Lisa Berkman cites social isolation as a significant factor for premature death. is may be, at least in part, because those who don't have good social networks may not be able to get assistance if they become ill. W H AT A N D W H E N Y O U E AT M A Y G R E AT LY I M P A C T Y O U R L O N G E V I T Y P O T E N T I A L No discussion about longevity would be complete without addressing diet. A processed, high-sugar diet is undoubtedly the quickest route to an early death, barring a lethal accident. is is because consuming sugar and grains increases your insulin and leptin levels, which is the equivalent of slamming your foot on your aging accelerator. Besides that, research by Professor Cynthia Kenyon shows that carbohydrates have a direct and detrimental effect on two key genes that govern longevity and youthfulness. One of the primary mechanisms that make intermittent fasting so beneficial is in fact related to its impact on your insulin sensitivity. While sugar is a source of energy for your body, it also promotes insulin resistance when consumed in the amounts found in our modern processed food diets. Insulin resistance, in turn, is a primary driver of chronic disease — from premature aging to heart disease and cancer. Mounting research confirms that when your body becomes accustomed to burning fat instead of sugar as its primary fuel — which is what happens when you intermittently fast — you dramatically reduce your risk of chronic disease. Becoming fat adapted may even be a key strategy for both cancer prevention and treatment, as cancer cells cannot utilize