Calorie restriction (CR) involves reducing average daily caloric intake below what is typical or habitual, without malnutrition. This metabolic stress activates key longevity pathways, such as AMPK and sirtuins, while inhibiting the mTOR pathway. This shifts cellular resources from growth and proliferation towards maintenance and repair, a state robustly shown to extend lifespan and healthspan in numerous species.
Verdict
A foundational, highly effective intervention requiring careful, sustainable implementation.
HEALTHSPAN IMPACT
Foundational
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$-50 - $100
Protocol
- Sustained daily reduction of 15-25% of total calories while maintaining micronutrient sufficiency.
Flags
- Requires careful planning to avoid micronutrient deficiencies.
- May lead to loss of lean muscle mass and bone density if protein intake and resistance training are inadequate.
- Can be psychologically difficult to adhere to long-term.
- Not recommended for individuals who are underweight, frail, or have a history of eating disorders.
- Potential side effects include cold intolerance, reduced libido, and temporary decreases in energy.