Come aumentare l'FGF21 con la dieta per la longevità

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Longevità e dieta: il digiuno e l'esercizio fisico possono aumentare l'ormone della longevità FGF000, ma cosa possiamo mangiare, o evitare di mangiare, per ottenere effetti simili?

Ho introdotto FGF21 nel primo video. Se te lo sei perso, dai un'occhiata all'estensione della vita con FGF21 (
https://nutritionfacts .org/video/life-extension-with-FGF).

I video di metionina che ho citato sono la restrizione della metionina come strategia di estensione della vita (https://nutritionfacts.org/video/ methionine-restriction-as-a-life-extension-strategy/) e Starving Cancer with Methionine Restriction (https://nutritionfacts. org/video/starving-cancer-with-methionine-restriction/).<br/>
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Vuoi avere un elenco di link a tutte le fonti scientifiche utilizzate in questo video? Fare clic su Fonti citate in https://nutritionfacts.org/video/how-to-boost-fgf21-con-dieta-per-longevità. Troverai anche una trascrizione e ringraziamenti per il video, il mio blog e il programma del tour di conferenze, e un modo semplice per cercare (anche nella lingua tradotta) attraverso i nostri video che coprono più di 2, temi di salute.

Grazie per la visione. Spero che ti unirai alla rivoluzione nutrizionale basata sull'evidenza!
-Michael Greger, MD FACLM

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99 Risposte a “Come aumentare l'FGF21 con la dieta per la longevità”

  2. I may have missed it in the graphics (doing dishes while listening) but did we see or hear what FGF21 actually is? It’s new to me. Sounds exciting.

  8. That study is also pretty interesting. So we know that certain diets causes FGF21 to sink or rise, but do we know why? The culprit can't be animal protein as FGF21 rises few folds in vegetarian diets.

    So maybe the culprit is something in meat but not the protein's itself.. maybe saturated fat? Vegetarians are tend to eat relatively more healthier even if they consume dairy, they mostly tend to prefer low fat ones. So maybe saturated fat causes FGF21 to get lower? Or maybe something else in the meat causes that.

    Or, maybe animal sourced foods have neutral effects, and that maybe it's the plant foods that increase FGF21, so vegetarians and vegans eating more plants (naturally) causes higher FGF21 in them? I suppose we won't know the exact reason until someone puts it to the test 😀

  13. I miss the classic Dr Gregor videos which often sounded like they were recorded whispering in the middle of the night with bathroom acoustics.

  18. Maybe that's why I gain a small amount of muscle from calestetics? I eat only oatmeal in the morning (with berries) my beans and greens, fruits (for my lunch dinner) and intermittent fast the rest of the day feel great!!!

  20. Dr. Gregor, are you aware of the link between methionine and COVID19 infection? There is research showing that SAM (a metabolite of methionine) is used by the virus to replicate in human cells. Can you do a video about this, please?

  27. Imagine. doctors like Esselstyn, Dr Joel Fuhrman have been recommending this low meat and high nutrient whole food diet for over 25 years. Good science matters. Thank you Dr Greger, for your enormous and continuously brilliant research.

  30. The muscle-building crowd is not going to like this video. For myself, I 'try' to hit .8 grams of protein a day (120) because it's the lowest recommendation from the bodybuilding community and I've also heard the older crowd (that's me again) should get more protein. I eat sardines twice a week to boost protein and just in case I'm missing something. Other than that, it's unprocessed, whole food all the way. I'd like to hear anyone's comments on an older male, trying to build/maintain muscle, mostly vegan's take on all this.

  33. The more I look into diet the more I believe that there is an unfortunate contradiction in trying to eat both for longevity and performance at the same time. Looks like the best diets for performance with lots of animal protein seem to be best for performance and the best diet for longevity seems to be a WFPB diet but doesn't seem to work well for performance.

  34. Vegetarian is a world of difference than vegan. Vegans don’t clog their arteries with endless amounts of cheese, cream, butter, milk and eggs. I’m happy to hear Dr. Greger using the word VEGAN, in at least parts of this video.

  35. If interested in longevity, check 2014 article from the Journal of American Geriatrics Society title:
    Animal protein intake is associated with higher-level functional capacity in elderly adults: The Ohasama study.

  36. But what about legumes Dr? My diet (because of the study demonstrating that legumes is the best food for longevity) has a lot of beans, lentils, soy and chickpeas, and because of that, I have 2g/kg of protein intake per day.

  37. Again Gregor never mentions how much meat to eat per day in order to get that level of methionine that can be potentially dangerous to health.

  38. At 56 g of protein a day based on a 70 kg male is also 224 Calories per day of protein.

    If we are to assume the daily reference of 2, 000 Calories per day, then that's about only 10% of ones daily calories coming from protein. 15% Calories was a typical recommended amount but that's moving down towards 1,500 Calories daily.

    Does this seem possible in practice by a US adult male, with a S.A.D?

    Of course not.

    We see how the public health iron triangle fails the US and its state of security and readiness but also its related ability to handle injuries, including flu like illness.

    Given that uncontrolled repeated assaults with spike protein production from the experimental gene chemotherapy via rushed mandated mass experimentation by pHarma and HHS, and or an infection by CV, led to unprecedented negative health outcomes exacerbated by a horrible public health policy, we see can correlate part of this fomented Frankenstein health disaster is due to the overconsumption of the wrong diet, which is consistent with an illegitimate public health field and a perversion of USDA incentives for big ag, grocers, convenience food, and restaurants to do right by the public.

    Anyways let those Calories stats sink in.

    Root cause analysis is kryptonite to the U$ and its people, and it's deadly folly disguised as a treat and free-dumb

    Feel free®!
    Die too young, feeling too old, overintoxicated, owning nothing, leaving a legacy of problems, debt and sorrow behind for those that loved you and your country.

    But pension funds, banks, insurance companies and especially our ruling international troika managed by Black Rock, Vanguard and State Street and THE MIC are making a killing and billionaires wealth grow like never before.
    The six grave extinction and climate mayhem is actually great your better$ And you know that PPP trickles down on Us all from atop B$ Mountains and it's 0.001% denizen$.

    Keep it up! It's the new world disorder and you have an e$$ential role in it, every day and evey way. But NO say, as it should be for such foolable domesticated masses of live-$tock.

    Ana®chy and ©haos is working, for the wealthiest privateers, just as planned.

    "We're Just Getting $tarted"

    Live long‽
    THEY pro$per.
    And YOU WILL BE HAPPY!
    Or else.

  39. Interesting about butyrate. Resistant starches feed the bacteria that produce butyrate. Eat more resistant starch. Our ancestors ate a lot more resistant starch and fibers like FOS and inulin. Around 100 grams per day. Now many people eat around 5 grams per day.

  40. Dr Greger, Big fan of your work. Have all the Books. But now I'm confused. Recommended is 56 grams. But the Okinawas ate 9% of their daily intake in protein. Let's say they are on 2000kcal diet. That would mean 180grams of protein. I don't understand, I think. Please be so kind to elaborate. Many thanks.

  42. I used to be fascinated by the studies of lab animals who lived longer with calorie restriction. I have always been naturally thin, and under the recommended BMI. That ruled out calorie restriction for me. Nice to know I can get the benefits without fasting or calorie restriction!

  44. Hah! My kidneys were damaged when I was a kid and had a twisted ureter, but I only found out about 12 years ago when eGFR's started appearing on blood tests. So, I put myself on a low protein, vegan diet. I am at the low end of the BMI scale, my numbers are very good and I eat tons of carbs and about 20 gms of protein a day with the addition of pharmaceutical grade amino acids to bring me up to about 40 gms a day total. No meat, dairy, nuts, eggs. Legumes in very small amounts as when I added more my creatinine level went up….but came back down when I lowered the amount. There are societies where gms of protein/kilo is lower than the USDA isthe norm and I am in that range. I look years younger than others my age, which is 71, and am very physically active. But, I use Cronometer to weigh and measure all my food, and I know where I am deficient and add supplements to correct (tyrosine cysteine, choline, etc. all things in meat and eggs). My kidney doctor finally is handing out slips of paper to patients advising them to lower protein intake—back to old pre-dialysis days when that was protocol! She told me I'll never go on dialysis….because I'm preserving my kidneys, which means my circulatory system, too, since the kidneys are really a part of the vascular system! Her office manager told me I was a "very special patient" –because, just by diet, I am not on the road to the machine….Diabetics are given dietary advice, but not kidney patients…WHY?????

  45. Wow, imagine the cultural shift is men started realizing that eating so much protein is actually aging them?

  47. Doctor Gregor, can you put the food comparison chart you referenced into context?

    Do beans have a third amount of methionine compared to beef per calorie, per pound, or per gram of protein?

    Thanks!

  49. Low carb people claim carbs spike insulin make you store fat slow metabolism. Lower insulin increases energy expenditure that right. But protein and meat protein spike insulin a lot + add the fats the clog insulin receptors and then you require even more insulin.

  55. Campbell, Esseltyn, Greger are THE Trinity of the art of state-of-the-art nutrition!!! Gracias Dr. Greger for making the effort to have this wonderful and life-saving information available to Spanish-speaking folks.

  59. My intuition tells me fasting appears to give such great results as most peoples diets are so horrendously removed from what we evolved to eat that eating nothing at all is better I.e. reduces inflammation etc etc. Fasting from drinking petrol would give massive health benefits. I bet an immaculate whole foods plant based diet would crush a standard modern fasting diet where you eat modern apocalyptic degenerate foods normal people eat.

  65. Its important to note that 0.8 grams/kilogram medically accepted guideline for protein "requirements" adds padding for in case someone is a high performance althlete and more importantly is based on LEAN body weight. So if your body weighs 290 lbs and should weigh 175 lbs (or 79.379 kg) at your ideal weight, you would multiply 0.8 grams by 79.379 kg (not your current weight) to get 63.5 grams of protein as your RDA if your a high performance althlete. Dr. McDougall has a great video that compliments this on the history of how they actually came up with that high requirement and inflated it…pretty much actually doubled it for normal modern activity adults. Once again just eat whole food plants don't worry about protein. The less the better as long as you're not going hungry every day for months after you've attained your ideal weight. DYOR of course. Hope that helps someone!

  66. Utter nonsense. I know many who have benefited GREATLY from keto – LOW LOW carbs, moderate protein, good fats. Three years ago when I started keto I went from 192# to current 155# in 4 months. Feel great and my a1c went from 8.8 to current 5.6. I cheated today and had a sandwich. Blood sugar went from 107 to 256 in 2 hours. Yeah, carbs a great, eh? btw, had my CAC tested. 23 at my age of 73. THAT is the real way to check your longevity vis a vis your heart.

  69. This is consistent with the previous evidences that "too much" of certain micro-nutrients hinders the processes/absorption of other micro-nutrients. I had a hypothesis that this would also apply to the "macro-nutrients" – too much of certain macro-nutrients will hinder certain processes. Then again, the common sense/cliche of "too much of anything is not good for you", really is ubiquitous in all/every aspect of life.

    I'm not surprised that too much protein hinders certain processes. But it is good to have the scientific evidence over my mere subjective speculations.

    I still remember my great grandma saying,
    "Vegetables will make you live longer. And meat will make you live a shorter life."

    I asked her how she figured, she replied,
    "Because when you cut/chop plants/vegetables, they grow back.
    When you cut/chop animals, they don't grow back and they die."

    She only finished up to grade 5, then war erupted and famine over the coming years.
    Intuitive Intelligence – if that is even a thing; Where tribes people understood the deeper connection of plants, animals, people, nature, and mother earth… Without Scientific technology/literature.

  71. So why do I feel better when I eat at least 150 up to 200 if I have minimum I got no go in me at all no sex don't feel strong???

  72. But protein is the macronutrient that has more termogenic effect, that is suposed to burn more calories when you digest protein than fat or carbs

  74. HI !! 50g of protein for someone who wants to bodybuild may be too little no ? A lots of studies tells that 1.6g/kg of lean mass is the optimal ratio for make strenght/hypertrophy gains.
    What do you guys think ?

  76. Increased thermogenesis is believed to be an (if not the) important mechanism by which FGF-21 improves metabolic health and by implication, longevity. In particular, there is a positive feedback loop (i.e. virtuous cycle) between FGF-21 and BAT induced by cold exposure (or exercise) – i.e. FGF-21 induces the browning of white adipose tissue and brown/beige adipose tissue in turn synthesizes and secretes FGF-21, at least when sufficient glucose/fat is available and ambient temperature is sufficiently low.

    J Clin Endocrinol Metab. 2013 Jan;98(1):E98-102. doi: 10.1210/jc.2012-3107. Epub 2012 Nov 12.
    Mild cold exposure modulates fibroblast growth factor 21 (FGF21) diurnal rhythm in humans: relationship between FGF21 levels, lipolysis, and cold-induced thermogenesis.

    Lee P(1), Brychta RJ, Linderman J, Smith S, Chen KY, Celi FS.
    CONTEXT: Cold exposure stimulates fibroblast growth factor 21 (FGF21) secretion
    in animals, enhancing the cold-induced thermogenesis (CIT) response through
    browning of white adipose tissue. In humans, the effects of cold exposure on
    circulating FGF21 levels are unknown.

    OBJECTIVE: Our objective was to evaluate the effects of mild cold exposure on
    circulating FGF21 and its relationship with CIT and lipolysis in humans.
    DESIGN AND SETTING: We conducted a randomized, single-blind, crossover
    intervention study at the National Institutes of Health Clinical Center.

    PARTICIPANTS: Participants were healthy adults.
    INTERVENTION: Subjects were exposed to a 12-h exposure to 24 or 19 C in a
    whole-room indirect calorimeter.

    OUTCOME MEASURES: Energy expenditure, plasma FGF 21, nonesterified fatty acid,
    and adipose tissue microdialysis glycerol concentrations were evaluated.
    RESULTS: At 24 C, plasma FGF21 exhibited a diurnal rhythm, peaking at 0800 h [110
    (59-178) pg/ml], and progressively dropped to a nadir at 1700 h [41 (21-71)
    pg/ml, P < 0.0001] before rising at 1900 h [60 (11-81) pg/ml, P < 0.0001].
    Exposure at 19 C lessened the diurnal reduction of FGF21 observed at 24 C from
    0800-1700 h and augmented overall FGF21 levels by 37 ± 45% (P = 0.01). The change
    in area under the curve plasma FGF21 between 19 and 24 C correlated positively
    with the change in area under the curve adipose microdialysate glycerol (R(2) =
    0.35, P = 0.04) but not with nonesterified fatty acid. Cold-induced increase in
    FGF21 predicted greater rise in energy expenditure during cold exposure (β =
    0.66, P = 0.027), independent of age, gender, fat mass, and lean mass.

    CONCLUSIONS: Mild cold exposure increased circulating FGF21 levels, predicting
    greater lipolysis and CIT. A small reduction in environmental temperature is
    sufficient to modulate FGF21 diurnal rhythm in humans, which may mediate
    cold-induced metabolic changes similar to those in animals.

    PMCID: PMC3537100
    PMID: 23150685

  79. Do you Dr Greger eat a lot of raw foods? I’ve heard one should eat a lot of raw foods , wondering what ur balance/ratio is cooked to raw
    I love ur books Diet and Die and hv tried a lot of ur fabulous recipes.
    Thank you for saving my health
    🙏🏼 Chris, Ont, Canada

  82. Love it! We were made to eat plants and our bodies heal in so many ways when we go back to eating this way. I've never felt better since eating a plant based diet.
    "Then God said, 'I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.'". -Genesis 1:29

  84. Even more data teasing out the longevity and health effects of centenarian diets? Too bad most people take offence to these diets.

  86. Information like this is so amazing. We're so blessed to have doctors committed to distributing this kind of value to us. A huge thanks to Dr. Greger.

  88. The over emphasis on protein and Keto diets in this Country is astounding to me. Great video as always, for me this is yet another reminder of how much Big Food/Dairy/Meat and Fast Food own our politicians. They're killing us slowly with the SAD.

  89. And what about people who want to build muscle, be fit and not look like toothpicks, how could 50 grams of protein per day be enough?

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