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At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

What about dessert? You can have sweets but no more than 75 calories a day. For practicality, consider thinking of your sweets calories over the course of a week. Have low-fat frozen yogurt or dark chocolate on Monday, and then hold off on any more sweets for a few days.

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After that, you transition into the second phase, where you continue to lose 1 to 2 pounds (0.5 to 1 kilograms) a week until you reach your goal weight. By continuing the lifelong habits that you've learned, you can then maintain your goal weight for the rest of your life.

Fitzgerald KN, Campbell T, Makarem S, Hodges R, . Potential reversal of biological age in women following an 8-week methylation-supportive diet and lifestyle program: a case series. Aging (Albany NY). 2023 Mar 22; 15:1833-1839 .

Here we report on a case series of six women who completed a methylation-supportive diet and lifestyle program designed to impact DNA methylation and measures of biological aging. The intervention consisted of an 8-week program that included diet, sleep, exercise and relaxation guidance, supplemental probiotics and phytonutrients and nutritional coaching. DNA methylation and biological age analysis (Horvath DNAmAge clock (2013), normalized using the SeSAMe pipeline [a]) was conducted on blood samples at baseline and at the end of the 8-week period. Five of the six participants exhibited a biological age reduction of between 1.22 and 11.01 years from their baseline biological age. There was a statistically significant (p=.039) difference in the participants' mean biological age before (55.83 years) and after (51.23 years) the 8-week diet and lifestyle intervention, with an average decrease of 4.60 years. The average chronological age at the start of the program was 57.9 years and all but one participant had a biological age younger than their chronological age at the start of the program, suggesting that biological age changes were unrelated to disease improvement and instead might be attributed to underlying aging mechanisms.

The findings of this case series of 6 women following the methylation-supportive diet and lifestyle program include changes to DNA methylation patterns leading to an average reversal of epigenetic biological age of 4.60 years with a statistically significant difference between baseline and endpoint biological age (p=.039). The original pilot study of a dietary and lifestyle program that was largely the same as this also resulted in an average reversal of biological age of 3.23 years as compared to controls (p=.018), accounting for any normal variability in epigenetic methylation [7]. Both studies used the same Horvath DNAmAge clock (2013) to measure biological age at baseline and the end of the intervention period. Participants in this case series were all women, between the ages of 45 and 65, unlike the original pilot cohort which were men between the ages of 50-72. Taken together, these data suggest that a methylation-supportive diet and lifestyle intervention may favorably influence biological age in both sexes during middle age and older.

As suggested by analysis of adherence data in this case series, 100% adherence to the program is not required to achieve positive outcomes, since the improvements in biological age were observed with goals-based adherence of between 71.2% and 97.2% (average 81.7%). We attribute the relatively high participant adherence in this case series in part to the nutrition coaching support provided. The level of adherence is notable given participants engaged in the program during the months of November through January, a time when many Americans celebrate food-centric holidays, and adherence to dietary programs can be more challenging.

There was a seventh, male participant in this case series who started the intervention, but who dropped out before completing the program due to a reported family emergency. As such he was not eligible to be included in the final analysis. His baseline DNAmAge was 57.59 and chronological age was 71. Even though he did not complete the program, he did obtain his DNAmAge at the eight-week time point, where it had increased to 61.58. Sudden acute acceleration in biological age due to diverse stressful events (which is then reversed following recovery from the event) has been documented (Preprint) [13].

The findings of this case series add to the existing evidence suggesting that widely-accessible, cost-effective dietary and lifestyle interventions, that are designed to support DNA methylation and are widely considered to be safe, may be able to reduce measures of biological aging and have the potential to impact healthspan, lifespan, and the economic burden of aging. This case series of women participants extends the previous pilot study of this intervention in men, indicating that favorable biological age changes may be achievable in both sexes. In addition, the investigation of otherwise-healthy individuals, rather than those with diagnosed disease, suggests an influence directly on underlying mechanisms of aging instead of disease-driven aging.

A significant limitation of this case series is its small cohort size. Other limitations include its use of a biological age assessment based on the first-generation Horvath multi-tissue clock and the lack of a control group that allows for ruling out changes in biological age due to factors outside the intervention. Future research will need to include larger, more diverse cohorts, the use of more advanced clocks and a control group. Such future research should also examine the relationship between diet and lifestyle program adherence and biological age change.

The six participants included in the final analysis of this study, all female between the ages of 46 and 65, were the first and only individuals to complete the 8-week diet and lifestyle program and obtain comparable baseline and endpoint biological age testing as measured by the Horvath DNAmAge clock. Recruitment of study participants was conducted via advertisement on various websites and social media platforms maintained by Dr. Kara Fitzgerald and participants completed the program between November 2021 and January 2022.

Participants followed an intervention that included a specific set of dietary recommendations high in known epinutrients. Simple carbohydrates were restricted, and the diet was largely plant centered but included key nutrient-dense animal protein from 5-10 eggs per week, 6 oz of animal protein daily, and three 3-ounce servings of liver per week (or an encapsulated liver supplement). Participants were also asked to eat all food within a 12-hour window each day to incorporate a basic level of intermittent fasting. Different from the original study, participants were encouraged to track their water consumption aiming for 8-cups of water per day.

Lifestyle modifications that participants were asked to incorporate included a minimum of 30 minutes of physical activity at least 5 days a week, at an intensity of 60-80 percent of maximum perceived exertion. All participants were encouraged to get a minimum of seven hours of sleep per night, participate in two, 10-minute breathing sessions per day designed to elicit the relaxation response (a meditation video was provided).

As in the original pilot study, adherence to the program was supported by regular coaching sessions conducted by trained nutritionists, delivered weekly during the first four weeks, and then at least every other week thereafter. Nutrition coaches had a predefined list of questions that covered adherence to intervention guidelines and queried any changes to medications. Participants had access to nutrition coaches between sessions via texting within the app, with an expected response time of 24-48 hours.

Biological age testing was conducted at baseline and at week 8 for all six participants by TruDiagnostc Laboratory. To calculate the Horvath DNAmAge clock, the agep() function in the wateRmelon R package was used. Beta values were normalized using the SeSAMe pipeline [a].

Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.

Katherine Marengo is a clinical registered dietitian. She specialized as a certified nutrition support dietitian (CNSD) in New Orleans at the Medical Center of Louisiana, the No. 2 Level I trauma center in the nation.

The paleo diet includes foods high in fiber, like vegetables, fruits, and nuts. Since foods high in fiber can have a laxative effect, a person transitioning from a low fiber diet to a paleo diet could experience gastric distress, such as bloating, as a result (12, 13).

The paleo diet is modeled after what hunter-gatherers are believed to have followed. While there is no one way to follow the paleo diet, the basic idea is to avoid processed foods and focus instead on healthy, whole foods.

Amy Richter is a registered dietitian who specializes in skin conditions and gut health. She owns The Acne Dietitian, a blog and private practice dedicated to helping people with acne achieve clear skin using diet and lifestyle changes.

There are several types of low carb diets, and they differ based on the amount of carbs permitted each day. A typical low carb diet usually contains less than 26% of total daily calories from carbs. For those following a 2000-calorie diet, this equals fewer than 130 grams (g) of carbs per day (1). be457b7860