"If you want to live long, eat less."

At first, this sounds somewhat absurd.

The reaction is naturally, 'Life is short, so are you saying I shouldn't enjoy delicious food?'

However, science has supported this statement for quite some time.

In fact, numerous experiments and studies show that caloric restriction is deeply related to longevity.

But the term 'starve' here does not mean to reduce intake to the point of painful emaciation.

The key is to maintain essential nutrients while reducing total caloric intake.

So what exactly happens in the body when we reduce calories?

And as a result, how can we live healthier and longer?

Our bodies produce a byproduct called oxidative stress when we consume food and expend energy.

This stress gradually damages cells and is one of the main culprits of aging.

However, reducing caloric intake slows down metabolism, which reduces oxidative stress, resulting in less cellular damage.

In fact, studies on mice have shown that groups that ate about 30-40% less than usual had lower rates of age-related diseases and lived longer than average.

This means that it is not just a matter of "eating less puts less strain on the body," but that it has the effect of slowing down the aging process at the cellular level.

When caloric intake decreases, insulin secretion also decreases, and cells become more sensitive to insulin.

This means that blood sugar can be regulated more effectively.

Chronic overeating leads to insulin resistance, which can result in type 2 diabetes.

On the other hand, reducing meal size allows the insulin system to function more 'normally', thereby lowering the risks of diabetes, metabolic syndrome, and obesity.

Moreover, overeating tends to cause inflammation, which underlies various diseases.

Most age-related diseases, such as cardiovascular diseases, dementia, and cancer, are related to inflammation.

Interestingly, reducing calories decreases low-grade chronic inflammation.

Some studies have shown that experimental groups with restricted food intake had lower levels of the inflammation marker CRP,

and increased T-cell activity, leading to a more balanced immune system.

One of the key trends in health today is 'gut health'.

Gut microbiota are more than just digestive organisms; they affect the brain, immune system, and emotional state.

Excessive food intake increases harmful bacteria in the gut, but caloric restriction leads to an increase in beneficial gut bacteria and greater microbial diversity.

Ultimately, a habit of eating less restructures the gut ecosystem healthily, which becomes a key factor in balancing overall body health.

The most fundamental reason is this: caloric restriction has clearly extended lifespan in various organisms.

Effects of lifespan extension have been observed in yeast, nematodes, fruit flies, mice, and even monkeys.

Of course, there is still a lack of definitive long-term data in humans, but a 20-year long-term monkey study at the University of Wisconsin found that the caloric restriction group lived healthier and longer.

Generally, it is considered ideal to reduce caloric intake by about 20-30% based on basal metabolic rate (BMR).

However, the important thing is not to starve or be picky. Essential proteins, fats, minerals, and vitamins should be included, while reducing unnecessary carbohydrates and excess calories is the healthy way to restrict calories.

For too long, we have received the message that "to be healthy, you must eat this and that." If you want to live long, start by making a habit of eating one bite less at the table.