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How to live to 100+

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III John 2 Dearly beloved, I wish...
III John 2 Dearly beloved, I wish...

The document discusses ways to potentially live a long life of 100+ years. It summarizes research showing that adopting 7 significant health practices like getting enough sleep, eating breakfast daily, and maintaining a healthy weight and activity level is linked to living longer. Adopting more of these habits is associated with even greater longevity. The document also explores calorie restriction as a way to possibly extend lifespan and delay aging by slowing disease processes and improving health markers.

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How to LiveHow to Live R e a l l y a L o n g L I f eR e a l l y a L o n g L I f e May be 100+?May be 100+? So Best to Start NowSo Best to Start Now
SIGNIFICANT HEALTH PRACTICESSIGNIFICANT HEALTH PRACTICES PRACTICEPRACTICE RECOMMENDATIONRECOMMENDATION 1.1. SleepSleep. . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . 7-8 Hours7-8 Hours 2.2. Eating BreakfastEating Breakfast. . . . . . . . .. . . . . . . . . DailyDaily 3.3. Eating Between MealsEating Between Meals. .. . Rarely /NeverRarely /Never 4.4. Body WeightBody Weight. . . . . . . . . . . . .. . . . . . . . . . . . . Female: -5% to 9.99%Female: -5% to 9.99% Male: -5% to 19.99%Male: -5% to 19.99% 5.5. Physical ActivityPhysical Activity. . . . . . . . .. . . . . . . . . Often - DailyOften - Daily 6.6. Drinking AlcoholDrinking Alcohol. . . . . . . . .. . . . . . . . . 0 - 20 - 2 7.7. SmokingSmoking. . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . NoneNone 1A-2
BELLOC & BRESLOW STUDYBELLOC & BRESLOW STUDY 0-2 4 3 5 6 7 Number of Health Practices 20 25 30 35 40 45 50 55 60 65 70 75 80 HealthProblems LessMore 1A-4
HEALTH PRACTICESHEALTH PRACTICES MORTALITY 0 - 3 67 (45 + 22 Yrs) No. Habits Age at Death 4 - 5 73 (45 + 28 Yrs) 6 - 7 78 (45 + 33 Yrs) 1A-3
Mortality 1974 100 63 45 0 20 40 60 80 100 120 0-3 4-5 6-7 Health Habits RelativeRisk
How to Live to 100+How to Live to 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1BP >150 vs. 120 2.1
How to Live to 100+How to Live to 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1BP >150 vs. 120 2.1 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4
How to Live to Maybe to a 100+How to Live to Maybe to a 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1BP >150 vs. 120 2.1 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 CigretsCigrets >>1 pk/day 2.51 pk/day 2.5
How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1BP >150 vs. 120 2.1 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 CigretsCigrets >>1 pk/day 2.51 pk/day 2.5 InactivityInactivity 2.02.0
How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1BP >150 vs. 120 2.1
How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 30BP >150 vs. 120 2.1 30
How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363
How to Live to 100+How to Live to 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 2525
How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 X 25 =X 25 = 6060
How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 X 25 =X 25 = 6060 CigretsCigrets >> 1 pk/day 2.5 301 pk/day 2.5 30
How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 X 25 =X 25 = 6060 CigretsCigrets >> 1 pk/day 2.5 X 30 =1 pk/day 2.5 X 30 = 7575
How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 X 25 =X 25 = 6060 CigretsCigrets >> 1 pk/day 2.5 X 30 =1 pk/day 2.5 X 30 = 7575 Inactivity 2.0 60Inactivity 2.0 60
How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 X 25 =X 25 = 6060 CigretsCigrets >> 1 pk/day 2.5 X 30 =1 pk/day 2.5 X 30 = 7575 Inactivity 2.0 X 60 =Inactivity 2.0 X 60 = 120120
How to Live to Possibly 100+How to Live to Possibly 100+ byby Calorie Restriction andCalorie Restriction and Mind over MatterMind over Matter
How to Live to Maybe 100+How to Live to Maybe 100+ DESIGN OF FIRST STUDYDESIGN OF FIRST STUDY Group A: Ad LibitumGroup A: Ad Libitum Group B: 60% of Group AGroup B: 60% of Group A from 6 weeks onfrom 6 weeks on
How to Live to Maybe 100+How to Live to Maybe 100+ DESIGN OF SECOND STUDYDESIGN OF SECOND STUDY Group 1: Ad LibitumGroup 1: Ad Libitum Group 2: 60% of Group 1 from 6 weeks onGroup 2: 60% of Group 1 from 6 weeks on Group 3: 60% 6 weeks to 6 months then Ad Lib.Group 3: 60% 6 weeks to 6 months then Ad Lib. Group 4: Ad Libitum to 6 months then 60%Group 4: Ad Libitum to 6 months then 60% Group 5: Same Calorie intake, 60% ProteinGroup 5: Same Calorie intake, 60% Protein
How to Live to Maybe 100+How to Live to Maybe 100+ Physiological Benefits ofPhysiological Benefits of Calorie RestrictionCalorie Restriction Serum CholesterolSerum Cholesterol Mobilization of fatMobilization of fat Loss of muscle massLoss of muscle mass Loss of muscle functionLoss of muscle function
How to Live to Maybe 100+How to Live to Maybe 100+ Pathological Benefits ofPathological Benefits of Calorie RestrictionCalorie Restriction NephropathyNephropathy MonthsMonths 66 1818 2424 3636 Group A None or slight SevereGroup A None or slight Severe LethalLethal Group B None or slight - No progressionGroup B None or slight - No progression - None- None
How to Live to Maybe 100+How to Live to Maybe 100+ Pathological Benefits ofPathological Benefits of Calorie RestrictionCalorie Restriction CardiomyopathyCardiomyopathy Grade 3Grade 3 Group AGroup A 21%21% Group BGroup B 0%0%
How to Live to Perhaps 100+How to Live to Perhaps 100+ Pathological BenefitsPathological Benefits continuedcontinued Testicular tumorsTesticular tumors 18 months18 months Group AGroup A Nearly allNearly all Group BGroup B Almost noneAlmost none
How to Live to Possibly 100+How to Live to Possibly 100+ Length of LifeLength of Life MaximumMaximum AverageAverage Group A 950 daysGroup A 950 days 2 years2 years Group B 1430 days 3 yearsGroup B 1430 days 3 years
How to Live to Maybe 100+How to Live to Maybe 100+ Benefits of Calorie RestrictionBenefits of Calorie Restriction Slows aging and age related changesSlows aging and age related changes e.g. cholesterol levelse.g. cholesterol levels mobilization of fatmobilization of fat visionvision jointsjoints insulin sensitivityinsulin sensitivity
How to Live to Perhaps 100+How to Live to Perhaps 100+ Benefits of Calorie RestrictionBenefits of Calorie Restriction Preserves bone massPreserves bone mass Preserves muscle mass and muscle functionPreserves muscle mass and muscle function Preserves skin thicknessPreserves skin thickness Preserves immune functionPreserves immune function Preserves brain functionPreserves brain function
Newsweek Special Edition Fall Winter 2001
How to live to About 100+How to live to About 100+ How healthyHow healthy are you?are you? Excellent healthExcellent health Average healthAverage health Poor healthPoor health
How to Live to Maybe 100+How to Live to Maybe 100+ AttendAttend The Wellness ProgramThe Wellness Program andand Do everything he says!Do everything he says!

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How to live to 100+

  • 1. How to LiveHow to Live R e a l l y a L o n g L I f eR e a l l y a L o n g L I f e May be 100+?May be 100+? So Best to Start NowSo Best to Start Now
  • 2. SIGNIFICANT HEALTH PRACTICESSIGNIFICANT HEALTH PRACTICES PRACTICEPRACTICE RECOMMENDATIONRECOMMENDATION 1.1. SleepSleep. . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . 7-8 Hours7-8 Hours 2.2. Eating BreakfastEating Breakfast. . . . . . . . .. . . . . . . . . DailyDaily 3.3. Eating Between MealsEating Between Meals. .. . Rarely /NeverRarely /Never 4.4. Body WeightBody Weight. . . . . . . . . . . . .. . . . . . . . . . . . . Female: -5% to 9.99%Female: -5% to 9.99% Male: -5% to 19.99%Male: -5% to 19.99% 5.5. Physical ActivityPhysical Activity. . . . . . . . .. . . . . . . . . Often - DailyOften - Daily 6.6. Drinking AlcoholDrinking Alcohol. . . . . . . . .. . . . . . . . . 0 - 20 - 2 7.7. SmokingSmoking. . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . NoneNone 1A-2
  • 3. BELLOC & BRESLOW STUDYBELLOC & BRESLOW STUDY 0-2 4 3 5 6 7 Number of Health Practices 20 25 30 35 40 45 50 55 60 65 70 75 80 HealthProblems LessMore 1A-4
  • 4. HEALTH PRACTICESHEALTH PRACTICES MORTALITY 0 - 3 67 (45 + 22 Yrs) No. Habits Age at Death 4 - 5 73 (45 + 28 Yrs) 6 - 7 78 (45 + 33 Yrs) 1A-3
  • 6. How to Live to 100+How to Live to 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1BP >150 vs. 120 2.1
  • 7. How to Live to 100+How to Live to 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1BP >150 vs. 120 2.1 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4
  • 8. How to Live to Maybe to a 100+How to Live to Maybe to a 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1BP >150 vs. 120 2.1 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 CigretsCigrets >>1 pk/day 2.51 pk/day 2.5
  • 9. How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1BP >150 vs. 120 2.1 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 CigretsCigrets >>1 pk/day 2.51 pk/day 2.5 InactivityInactivity 2.02.0
  • 10. How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1BP >150 vs. 120 2.1
  • 11. How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 30BP >150 vs. 120 2.1 30
  • 12. How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363
  • 13. How to Live to 100+How to Live to 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 2525
  • 14. How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 X 25 =X 25 = 6060
  • 15. How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 X 25 =X 25 = 6060 CigretsCigrets >> 1 pk/day 2.5 301 pk/day 2.5 30
  • 16. How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 X 25 =X 25 = 6060 CigretsCigrets >> 1 pk/day 2.5 X 30 =1 pk/day 2.5 X 30 = 7575
  • 17. How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 X 25 =X 25 = 6060 CigretsCigrets >> 1 pk/day 2.5 X 30 =1 pk/day 2.5 X 30 = 7575 Inactivity 2.0 60Inactivity 2.0 60
  • 18. How to Live to Maybe 100+How to Live to Maybe 100+ Risk Factor RR %Pop. Pop-riskRisk Factor RR %Pop. Pop-risk BP >150 vs. 120 2.1 X 30 =BP >150 vs. 120 2.1 X 30 = 6363 Chol. >268 vs. 218 2.4Chol. >268 vs. 218 2.4 X 25 =X 25 = 6060 CigretsCigrets >> 1 pk/day 2.5 X 30 =1 pk/day 2.5 X 30 = 7575 Inactivity 2.0 X 60 =Inactivity 2.0 X 60 = 120120
  • 19. How to Live to Possibly 100+How to Live to Possibly 100+ byby Calorie Restriction andCalorie Restriction and Mind over MatterMind over Matter
  • 20. How to Live to Maybe 100+How to Live to Maybe 100+ DESIGN OF FIRST STUDYDESIGN OF FIRST STUDY Group A: Ad LibitumGroup A: Ad Libitum Group B: 60% of Group AGroup B: 60% of Group A from 6 weeks onfrom 6 weeks on
  • 21. How to Live to Maybe 100+How to Live to Maybe 100+ DESIGN OF SECOND STUDYDESIGN OF SECOND STUDY Group 1: Ad LibitumGroup 1: Ad Libitum Group 2: 60% of Group 1 from 6 weeks onGroup 2: 60% of Group 1 from 6 weeks on Group 3: 60% 6 weeks to 6 months then Ad Lib.Group 3: 60% 6 weeks to 6 months then Ad Lib. Group 4: Ad Libitum to 6 months then 60%Group 4: Ad Libitum to 6 months then 60% Group 5: Same Calorie intake, 60% ProteinGroup 5: Same Calorie intake, 60% Protein
  • 22. How to Live to Maybe 100+How to Live to Maybe 100+ Physiological Benefits ofPhysiological Benefits of Calorie RestrictionCalorie Restriction Serum CholesterolSerum Cholesterol Mobilization of fatMobilization of fat Loss of muscle massLoss of muscle mass Loss of muscle functionLoss of muscle function
  • 23. How to Live to Maybe 100+How to Live to Maybe 100+ Pathological Benefits ofPathological Benefits of Calorie RestrictionCalorie Restriction NephropathyNephropathy MonthsMonths 66 1818 2424 3636 Group A None or slight SevereGroup A None or slight Severe LethalLethal Group B None or slight - No progressionGroup B None or slight - No progression - None- None
  • 24. How to Live to Maybe 100+How to Live to Maybe 100+ Pathological Benefits ofPathological Benefits of Calorie RestrictionCalorie Restriction CardiomyopathyCardiomyopathy Grade 3Grade 3 Group AGroup A 21%21% Group BGroup B 0%0%
  • 25. How to Live to Perhaps 100+How to Live to Perhaps 100+ Pathological BenefitsPathological Benefits continuedcontinued Testicular tumorsTesticular tumors 18 months18 months Group AGroup A Nearly allNearly all Group BGroup B Almost noneAlmost none
  • 26. How to Live to Possibly 100+How to Live to Possibly 100+ Length of LifeLength of Life MaximumMaximum AverageAverage Group A 950 daysGroup A 950 days 2 years2 years Group B 1430 days 3 yearsGroup B 1430 days 3 years
  • 27. How to Live to Maybe 100+How to Live to Maybe 100+ Benefits of Calorie RestrictionBenefits of Calorie Restriction Slows aging and age related changesSlows aging and age related changes e.g. cholesterol levelse.g. cholesterol levels mobilization of fatmobilization of fat visionvision jointsjoints insulin sensitivityinsulin sensitivity
  • 28. How to Live to Perhaps 100+How to Live to Perhaps 100+ Benefits of Calorie RestrictionBenefits of Calorie Restriction Preserves bone massPreserves bone mass Preserves muscle mass and muscle functionPreserves muscle mass and muscle function Preserves skin thicknessPreserves skin thickness Preserves immune functionPreserves immune function Preserves brain functionPreserves brain function
  • 30. How to live to About 100+How to live to About 100+ How healthyHow healthy are you?are you? Excellent healthExcellent health Average healthAverage health Poor healthPoor health
  • 31. How to Live to Maybe 100+How to Live to Maybe 100+ AttendAttend The Wellness ProgramThe Wellness Program andand Do everything he says!Do everything he says!

Editor's Notes