That's Fit

Think you can cut just 300 to 500 calories a day from your diet? If so, it could be the very thing that keeps you living longer.

It's been said before: Limiting caloric intake can slow the aging process. This theory, based on the study of rats and mice, goes like this: Fewer daily calories decrease production of the thyroid hormone triiodothyronine (T3), which then slows metabolism and tissue aging. Now, a new study adds to this theory and shows that this hormone decrease occurs when humans regularly skip rich desserts or forgo the Big Mac for a turkey sandwich instead.

So, researchers know now that calorie restriction does indeed slow hormone production in both animals and humans. Great news. What they need to determine now is whether the restriction actually slows the aging process. Common sense says that it does -- there's lots of evidence that cutting back on calories can limit risk for many common diseases, like cancer, diabetes, and heart disease. Avoid these diseases, and yes, you will live longer.

Want to feel better, look younger, and add years to your life? Want to do it without pills, expensive therapy, or wacky supplements? It's possible, says Blue Zones founder Dan Buettner, author of the book The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest. All it takes is a change in lifestyle.

An explorer and longevity researcher, Buettner has spent the past five years traveling to regions where people live the longest. What he's discovered are nine common denominators among the folks who live in the longevity hot spots, or Blue Zones. The Power 9 he calls them. And here they are.

• Move Naturally. Be active by focusing on activities you love.

• Eat Less. Cut calories by 20 percent.

• Plant Slant. Avoid meat and processed food.

• Grapes of Life. Drink red wine (in moderation).

• Purpose Now. Articulate your life purpose.

• Down Shift. Punctuate your days with calm.

• Belong. Be a part of a spiritual community.
  

• Loved Ones First. Make family a priority.

• Right Tribe. Be surrounded by those who share Blue Zone values.

This may seem like small stuff. But the payoff from committing to the Power 9 is huge. Buettner says the average American can add 14 good years of life by putting these habits to work.

I happen to be concerned with both my fitness and my fat as I strive for optimal health. But one is more important than the other, it seems.

When determining who will live longer, cardiovascular fitness is a better indicator than body fat, researchers say. A study of people over 60 found that those who died during a 12-year period of time had lower fitness levels. For those with similar body fat, the subjects who had better cardio ratings were more likely to survive. Overall, death rates for those with tip-top fitness were less than half of the rates of the unfit.

If nothing else, this study makes clear that it may be possible to reduce all-cause death rates among older adults, including those who are obese, by promoting regular physical activity. It can be as simple as brisk walking for 30 minutes or more on most days of the week. Fat or no fat, exercise is key.

Feeling charitable? Then get out there and give of yourself. It's good for others, and it's good for you too.

Studies investigating the link between health and volunteering show that givers live longer and have lower rates of depression than those not engaged in altruistic acts. Seems right. I know I aways feel better when I help someone. The feeling of brightening someone's day works wonders on my spirit. It also distracts me from my own issues.

Check out this article supporting the scientific evidence that helping out produces health benefits. And take a look at this website to locate volunteer opportunities near you.

Did you know worms live longer when they are unable to process the simple sugar glucose? Sure enough. And this finding, published in the October issue of Cell Metabolism, may mean for humans that glucose could have a negative effect on life span. Study of these little worms may have other human implications too.

Already, researchers think their findings cast some doubt on traditional Type 2 diabetes treatments, all of which target lowering blood levels of glucose by increasing the amount of sugar taken up by body tissues. Questions are also being raised about the widespread use of antioxidant supplements -- antioxidants and vitamins given to the worms canceled out the life-extending benefits of sugar deprivation.

While banishing refined sugar is definitely a wise idea -- surely, we all agree on that, right? -- no one recommends tossing the multivitamins just yet. I mean, we're talking worms here. Still, some good food for thought, don't you think?

The University of Florida's College of Pharmacy hopes to raise $19 million so they can find new treatments for asthma, gain a better understanding of addiction and obesity, and enhance the college's community service programs. Note the health connection here.

The same university's College Of Health and Human Performance wants to raise $7 million to expand research in substance abuse, obesity, chronic diseases, and leisure and recreation issues. The College of Public Health and Health Professions -- they want $13 million. If they get it, they pledge to develop prevention programs to change the course of spiraling disease rates and to improve the health of individuals and their communities.

What about English, math, science, and foreign languages? Academics are still at the core of higher education, but now more than ever, health and wellness are sharing the spotlight. As they should.

Researchers have discovered a fountain of youth, in a manner of speaking, for the fruit fly. At first you're probably thinking why on earth would we want longer living flies? The good news is that the researchers were able to extend the lifespan of fruit flies by modifying only one genetic protein, which means inhibiting the aging process in humans may be much simpler than previously thought.

Fruit flies with the modified gene saw 1/3 longer lifespans with no apparent side-effects (although measuring side-effects in a fruit fly can't be easy or very accurate), so if the same were true for humans we could all theoretically live to around the 110-120 yr old range regularly.

Cool or scary? A little of both, I think.

Nice to meet you! I'm Fitz and I'm ready to help you get happy in the skin you're in. I'm on a mission to tack ten years of quality life on to everyone I come across and fortunately I've been offered a position here as a blogger so I can hound you every day about it.

I've been teaching Fitzness (my brand of fitness) for over 17 years and have a Master's Degree in Exercise and Sports sciences, but more importantly... I GET IT! Get what? I get this whole fitness/healthy living thing, and I'm really excited to share it all with you.

Expect straight talk, fun and effective ideas for exercise and eating right, monster motivation and always the truth. Got questions? Send em. I'm eager to get into your heads and get you where you want to be. It's FITZNESS time!