Reducing calories slightly may improve markers of ageing and health

Key points from article :

James White, an assistant professor at Duke University, researches whether calorie restriction can slow aging and extend lifespan. His studies suggest that reducing calorie intake triggers cellular processes that remove aging markers from DNA. In one experiment, mice that ate 30–40% fewer calories lived 40% longer, but such findings in animals don't directly apply to humans. A two-year study with 220 human participants showed that even small calorie reductions improved markers of aging and cardiometabolic health.

While research is ongoing, White applies these principles to his own life in a balanced way. He avoids excessive calorie restriction but maintains a "healthy" weight by eating nutrient-dense foods. He follows a diet rich in lean proteins, vegetables, and healthy fats, while limiting processed carbohydrates. He references a 2019 study in The Lancet Diabetes & Endocrinology, which found that even an 11.9% calorie reduction over two years improved health outcomes without extreme dieting.

Exercise is another key part of his longevity strategy. White works out five to six days a week, combining cardiovascular activities like jogging and cycling with strength training to preserve muscle mass. He cites a 2023 meta-analysis in the British Journal of Sports Medicine, which found that just 11 minutes of exercise per day can significantly reduce the risk of chronic diseases. He notes that even three workouts per week can provide major health benefits.

To reduce stress, White prioritizes getting eight hours of sleep, recognizing its role in resetting the body. He acknowledges that stress is unavoidable but believes sleep is a crucial tool for managing it. He emphasizes being mindful of stress levels and listening to one's body, rather than following a rigid routine.

His overall approach focuses on sustainable habits rather than strict calorie counting. He believes that small, consistent changes—eating nutritious foods, staying active, and managing stress—are more effective for longevity than extreme lifestyle shifts. While calorie restriction may offer benefits, he advises against excessive dieting, especially for older adults who need to maintain muscle mass.

White’s research highlights the potential benefits of moderate calorie reduction, but he stresses that long-term human studies are needed to confirm whether it can extend lifespan. Until then, he recommends a balanced diet, regular exercise, and good sleep as practical steps toward a longer and healthier life.