Age Strong

How many people do you know who have or do YOU have one of the four horsemen of chronic disease that Peter Attia, MD, talked about in his recent Outrun the Horsemen: How to Leverage Nutrition for Longevity

The book Outlive explores a profound truth: most of us over 50 who don’t smoke will face one of four “Horsemen” responsible for chronic diseases. These Horsemen are:

1. Heart and vascular disease (the leading cause of death).
2. Cancer.
3. Neurodegenerative diseases, like Alzheimer’s.
4. Metabolic diseases, such as fatty liver and diabetes.

If we want to live longer and healthier lives, how we nourish our bodies plays a pivotal role. Nutrition can delay, defend against, or even help us outrun these Horsemen.

But what’s the single most important dietary factor to consider for good health?

Let’s dive into the answer, starting with a quick quiz:

QUIZ: The Most Potent Nutritional Lever

Which of these actions most effectively reduces the risk of chronic disease?

1. Increasing protein intake and reducing carbohydrate consumption.
2. Lowering saturated fat intake to under 10% of total calories.
3. Reducing consumption of animal products, like meat and dairy.
4. Eating at least 30 grams of fiber daily from fruits and vegetables.
5. None of the above.

What’s the correct answer? It’s “e. None of the above.”

The Overlooked Culprit: Chronic Overnutrition

One of the most significant contributors to chronic disease isn’t necessarily what we eat, but how much we eat. Many of us suffer from Chronic Overnutrition—consistently consuming more food than our bodies require.

Even with a diet of mostly healthy foods, eating continuously throughout the day, without giving our bodies a break, can be damaging. This pattern of overfeeding overburdens the body and has been linked to markers of chronic disease.

The Science Behind Eating Less

Exciting research supports the benefits of eating less through intermittent fasting or similar strategies. A 2023 randomized clinical trial explored this concept by comparing:

1. The Mediterranean Diet: Participants ate this well-balanced and highly regarded diet for four months.
2. Fasting Mimicking Diet: Participants consumed their usual (often unhealthy) American diet most days, but once a month, they followed a Prolon fasting-mimicking plan for five days.

The results were astonishing:

• The fasting group saw equal or better improvements in blood sugar control and coronary disease risk markers compared to the Mediterranean diet group.
• Remarkably, these benefits persisted even three months after the study ended.

Perhaps even more surprising, the Prolon group didn’t experience muscle loss despite periodic calorie restriction.

Easy Steps to Combat Overnutrition

For those not ready to commit to a structured fasting plan like Prolon, there are simpler ways to incorporate periods of eating less:

1. Stop eating 3-4 hours before bedtime: This small change allows your body to rest from digestion and reap some of the benefits of intermittent fasting.
2. Try Prolon fasting kits: These kits provide the advantages of fasting without the risks of extended fasting or muscle loss.

I personally use both strategies. I fast quarterly using Prolon as part of my plan to “beat the Horsemen.” My next fast begins the week of January 6, 2025—right after the New Year reset we all need!

Final Thoughts

Outliving the Horsemen takes intention and consistency. While there’s no magic bullet, addressing Chronic Overnutrition is a powerful step in the right direction. With science-backed strategies like intermittent fasting, you can take meaningful steps to safeguard your health and enhance your quality of life.

Here’s to eating smarter and living longer!