Everybody dreams of gaining extra years of life without treatments or miracle promises. For James White, an assistant professor of medicine at Duke University and a scientist in longevity, the margin lies mainly in our plate, our sneakers, and our sleep.
This researcher studies moderate calorie restriction, particularly how a slight stress from fewer calories could slow down our biological aging. Instead of selling a secret method, he applies his results to his own life.
In his experiments, reducing calorie intake triggers a mild stress in the body, activating cell-cleansing processes linked to aging. In mice, a reduction of 30 to 40% in calories allowed them to live 40% longer, equivalent to about thirty extra years for a human.
On humans, James White took part in a two-year trial with 220 healthy, non-obese adults. They consumed 100 to 200 fewer kilocalories per day, about 12% restriction. Their cardiovascular health and aging markers improved, although it does not yet prove they will live longer.
His diet for longevity includes lean proteins like salmon, vegetables, and healthy fats, limiting carbohydrates from ultra-processed products. His plate resembles a Mediterranean diet, rich in vegetables, whole grains, and legumes, stating he eats better when he feels like “eating for a purpose.”
For activity, James White stresses that even a modest increase can have enormous health and longevity benefits. He exercises five to six days a week, 45 to 60 minutes, alternating between walking, jogging or cycling, and muscle strengthening, noting that three weekly sessions are still very effective.
He says, “Stress is inevitable, but sleep is an excellent way to start anew.” “Sleep and stress are an ongoing work in progress, of which you simply need to be aware and listen to your body,” he concludes.
