Protein, Carbs & Longevity

· Blog

It's fascinating how science continues to discover aspects of physiology and health that we never knew before. Just a few years ago a new hormone was discovered, they named it FGF21, that seems to be related to longevity. What was seen was that the higher the levels of FGF21 a person has, the longer they live.

Recognizing this, the question then arises, how can people increase levels of this hormone? And it turned out to be rather simple. Eat more complex carbohydrates or decrease the amount of protein in the diet. Or both.

Surprisingly, research studies found that people could eat 300 more calories per day by increasing their intake of complex carbs and decreasing the amount of protein they ate and end up losing weight and increasing their levels of FGF21. And the reduced amount of protein they ate in the study wasn't to levels below what's recommended, but still above daily recommended allowances, but less than the excess most people eat. Join us to learn more:

The best news for us in hearing this new information is that what science recommends to increase our life span is to eat the diet we've been recommending for the last 30+ years. We haven't had our levels of FGF21 tested, but given the clarity, energy and vitality we feel each day, we're guessing they're pretty high.

If you'd like to hear the entire 7-minute video by Dr. Greger, here's the link.

And the recipe this week is a delicious Cauliflower Four Bean Stew that we make in the Instant Pot. It's a quick and easy dish that we can be eating in just 20 minutes after walking in the door with very little prep.

To your Amazing Health,

Connie and Bill

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Cauliflower Four Bean Stew (Serves 4 to 6)

  • 2 medium leeks, sliced
  • 1 large cauliflower separated into florets
  • 2 400-gram cans mixed beans, drained
  • 1 cup cherry tomatoes, cut in half
  • 28 ounce can Fire Roasted tomatoes
  • ¾ cup black olives, sliced in half if whole
  • 1 tablespoon dried parsley or oregano
  • 1 cup vegetable stock or purified water
  • 4 cups baby spinach, added after stew is cooked

Instant Pot Method:

Add the stock to your 6 or 8-quart Instant Pot first. Then add leeks, cauliflower, tomatoes, mixed beans, and dried herbs.

Pressure cook for 5 minutes.

Quick Release steam, open lid, add spinach and olives and stir well. Add sea salt and pepper to taste. Put lid back on for 5 minutes for spinach to wilt and serve.

Stove Top Method

Add all ingredients except spinach and olives to a large pan and cook for 20 minutes, until the cauliflower is tender.

Add spinach and olives and stir well. Add sea salt and pepper to taste. Cover for 5 more minutes for spinach to wilt and serve.