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Ways to Increase the Only Longevity Hormone in Human Body

Changes for a long and healthy life

By AnneePublished 2 years ago 4 min read
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Life is full of suffering yet we all want to live longer. Longevity is the ultimate goal of a healthy person. You practice healthy habits to elongate your life.

No matter how difficult your life is right now, you still wish to live longer and see your kids and grandkids grow to become good people.

To live a long healthy life you need to make small changes in your diet that can make a big impact on the quantity and quality of your remaining years.

This hormone will boost metabolism and defy aging

Fibroblast Growth Factor 21(FGF21) is the growth hormone that regulates metabolism.

FGF21 helps in regulating metabolism and cellular aging.

It delays cellular aging which makes it a pro-longevity hormone.

FGF21 is also known to prevent age-related metabolic diseases like diabetes and cardiovascular diseases.

This review published in Science Direct concluded that FGF21 induces weight loss and it can be a therapeutic treatment for Obesity.

The perfect diet to boost FGF21

You will question everything you know about food and diet after reading the next sentence.

This fountain of youth hormone can be increased by a low protein and high carb diet.

Shocked? Don’t worry you are not alone, most people tend to follow a high protein diet to maintain fat loss and a lean figure. A high-protein diet can shorten your lifespan.

According to cell metabolism, FGF21 increased optimally when a person was on a low protein and high-carb diet.

But your protein consumption should not be too low that it causes malnourishment.

However, you need to increase your protein intake when you reach 65 years of age for lower mortality.

The optimal amount of protein for longevity

You cannot live a healthy life without protein. It is an essential macro-nutrient that you need for better health.

But what is the optimal amount of protein for a longer and healthier lifespan?

According to Dr. Brad Stanfield's calculation, you only need 0.45 grams of protein per kilogram of bodyweight.

But he personally believes that to keep your muscles healthy in old age you need at least 1 gram of protein per kilogram of bodyweight.

It is the optimal amount of protein that will ensure a longer and healthier life.

The best quality protein for longevity

Like everything in life protein quality matters more than quantity.

An amino acid called Methionine can accelerate the aging process. Dietary restriction of Methionine has been shown to increase lifespan.

Higher levels of Methionine have been linked increased risk of heart diseases.

Animal protein sources like pork, beef, lamb, and eggs contain high levels of Met as compared to plant-based proteins like legumes, nuts, and seeds.

Red meat can cause many types of cancer and can shorten your lifespan. It is also linked to a higher rate of cardiovascular diseases.

Red meat increased the risk of death by 13% and the percentage rose to 20% if you consume processed meat.

So, improve your protein quality by adding more plant-based proteins to your diet.

Fasting will increase FGF21

Fasting can also help you increase FGF21 production.

There is a reason why Gandhi was such a big fan of fasting. Fasting can help you decrease oxidative stress, inflammation, and cellular aging.

Fasting supports metabolism and delays aging. It initiates a phenomenon called Autophagy which literally means self-eating.

Autophagy is a great way to remove toxic proteins from your body that causes neurodegenerative diseases like Alzheimer's and Parkinson's.

Autophagy promotes the regeneration of healthy cells.

Fasting induces the FGF21 hormone.

This study found that on Day 10 of fasting the subjects had four times more FGF 21 than on day 0.

How you can implement it in day-to-day life

Protein is essential for health. Low consumption of protein can cause malnutrition. So, aim for 1 gram of protein per kilogram of body weight.

Aim for high-quality protein. Add more plant-based protein sources to your diet. Legumes, nuts, and seeds should be a staple in your diet.

Eat less animal protein as it can shorten your life span. Eat red meat only 2–3 times a week. Eat more fish.

Do a 2–3 day water fast every six months, but first consult your doctor.

Practice intermittent fasting daily. Aim to eat all your meals within 8–10 hours. So, you can do 14 hours fast daily.

Conclusion

Longevity is tricky but you can achieve it with the right diet. So, follow a moderate protein and high carbs diet for long healthy life.

There has to be a balance between a healthy diet and fasting.

If you are healthy and your doctor gives you a thumbs up for prolonged fasting, then you should definitely try a 2–3 day water fast. Follow a Mediterranean diet to attain longevity.

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About the Creator

Annee

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