Latest news with #Jakatdar
Time of India
6 hours ago
- Health
- Time of India
#48: The science-backed diet-and-fasting blueprint for a longer, healthier life
Dr. Nickhil Jakatdar has been working at the cutting edge of preventive health and longevity over the last 10 years with the 3 D's – data, doctors, and dietitians – to go from being diagnosed with heart disease at the age of 41, to now having all his blood markers and body measurements in the green and his epigenetic biological age at 41 while his chronological age is 51. With a Ph.D. in Electrical Engineering and Computer Science from UC Berkeley and more than 60 patents to his name, Dr. Jakatdar has always believed in a scientific, data driven and practical approach to solving problems. He has founded or run 5 startups in the areas of semiconductors, consumer mobile video and molecular diagnostics and serves on the Advisory Boards of the South Asian Heart Center in California, the Center for Information Technology Research in the Interest of Society (CITRIS), has been a TEDx speaker and has been the youngest recipient of the esteemed UC Berkeley Distinguished Alumni Award. LESS ... MORE 'What's the most effective diet and fasting framework that helps improve both lifespan and health span?' This is a question I get asked a lot, and one that I have spent many years trying to research and experiment with. With so many diets and fasting strategies out there, it's hard to separate trends from what's actually backed by science. In today's post #48, I provide my conclusions and recommendations, along with the clinical evidence supporting them. As always, while each of our bodies react differently and therefore need to be optimized for accordingly, the Evidence Based Medicine (EBM) studies I quote have been done across large populations. For those that want the conclusion without reading further, here they are: a) base your meals on Mediterranean principles, b) eat in a 10 AM–7 PM window, c) add in a once or twice a month 24 hour fast, and d) avoid extremes. A Quick Note on Evidence Based Medicine (EBM) Evidence-Based Medicine or EBM—the practice of making health decisions based on the best available scientific research out there. But not all the millions of studies published are equal, so scientists rank them by strength. Sort A = High-quality evidence (large, consistent clinical trials or meta-analyses). Most trustworthy. Sort B = Moderate-quality evidence (some good studies, but with mixed results or smaller scale). Sort C = Low-quality evidence (based on expert opinion, early trials, or animal studies). There is also a metric called I² (I-squared), which tells us how much the results vary across the numerous studies in a meta-analysis. I² < 25% means the different studies mostly agree = reliable evidence. I² > 50% means the different studies had different results = use with caution. Together, Sort level and I² help us separate what's truly proven from what's still speculative. This combination—EBM Sort A with I² < 25%—is what I consider the gold standard. When evidence meets that bar, it makes my short list. The clear winner: Mediterranean diet EBM Sort A, I² = 9% If there's one eating pattern that consistently wins across cultures and decades of studies, it's the Mediterranean diet. In a meta-analysis of over 1.5 million people, those who followed this diet saw a 9% reduction in all-cause mortality. The PREDIMED trial, one of the most robust dietary studies ever conducted, showed a 30% drop in cardiovascular events in participants eating a Mediterranean-style diet enriched with olive oil or nuts. The key ingredients of a Mediterranean diet include vegetables, legumes, olive oil, fish, nuts, whole grains—and very little sugar or processed food. It's sustainable, flavorful, and deeply rooted in how some of the world's healthiest populations eat. For those interested in the Indian version of the classic Mediterranean diet, check out the video interview I did with renowned clinical nutritionist, Dr. Geeta Dharmatti, on the Longevity Lab Community video meet series. If you want to watch snippets from the talk, you can do it here or join the Longevity Lab Community to watch the interview or to review the summary show notes Coupled with intermittent fasting (10am to 7pm eating window) EBM Sort A, I² = 22% Now let's talk about when you eat. I personally follow intermittent fasting (IF) with a 10 AM to 7 PM eating window, giving my body ~15 hours of fasting each night. This schedule fits my lifestyle while tapping into powerful metabolic benefits. In a 2020 meta-analysis with I² = 22%, IF was shown to significantly reduce fasting glucose, insulin, body weight, and inflammation—even without reducing calorie intake. That's a big deal. IF works not just because you eat less, but because you give your body time to rest, repair, and rebalance. IF activates AMPK (your cell's energy regulator) and suppresses mTOR (your body's growth and aging switch), while enhancing autophagy, the process of cleaning out damaged cellular parts. These pathways are at the core of what we know about aging and healthspan. If these words sound too scientific, don't worry about it. I'll be doing a post on explaining these in simple terms because an understanding of these mechanisms help with understanding how our bodies behave during fasting vs. when we are well fed, and both have important roles to play in longevity and healthspan. And/or calorie restriction (without malnutrition) EBM sort A, I² < 20% (CALERIE Trial) Calorie restriction (CR)—eating about 10%–15% fewer calories than your body burns—has been shown to extend lifespan in every species studied. In humans, the CALERIE trial found that two years of mild CR improved insulin sensitivity, lowered inflammation, and improved cardiovascular biomarkers—even among healthy, non-obese individuals. But it comes with caveats: reduced energy, muscle loss, and risk of nutrient deficiencies if you're not careful. For those of us over 50, it's essential to prioritize protein and strength training if exploring this strategy. Alternatively, intermittent fasting can deliver many of the same benefits without constant calorie counting. Diets with weak or mixed evidence Some popular diets just don't hold up under rigorous scientific review. I cover them as well so as to provide the rationale behind why they don't make the cut. Here's how they rank: 1. Ketogenic diet EBM sort B, I² = 38% Keto has proven benefits for epilepsy and can improve insulin resistance and weight loss in type 2 diabetes. But for healthy individuals focused on longevity, the evidence is thin. No long-term studies show a reduction in mortality or aging-related decline. High saturated fat intake, low fiber, and nutrient gaps are concerns. In short: therapeutic, but not necessarily longevity-enhancing for most reasonably healthy individuals. 2. Paleo/ carnivore diets EBM Sort B, I² > 40% These diets cut out processed food, which is good—but they also eliminate fiber-rich, longevity-promoting foods like legumes and whole grains. Most studies are short-term and observational. No strong Randomized Controlled Trials or RCTs support these diets for long-term healthspan. 3. Ultra-processed vegan diets EBM sort B, I² = 35%–50% Whole-food plant-based diets are associated with lower mortality and disease risk—when done right. But highly processed vegan diets (mock meats, sugary snacks) don't offer the same benefits. Quality matters more than the label. If you are on a vegan diet, make sure you keep a close eye on the quality of your carbs. My summarized recommendations: Here's what I follow—and recommend—if health span and longevity are your goals: Base your meals on Mediterranean principles: veggies, legumes, olive oil, fish, whole grains, and nuts. I don't eat much fish but I do have chicken (grilled usually) and some amount of unflavored, unsweetened yogurt. Eat in a 10am–7pm window to give your body time to repair overnight. While I follow a 15 hour fasting window, even a 12-14 hour window is fine. Make sure it's practical to fit within your lifestyle, but avoid eating too much after sunset, since our circadian rhythm is a big driver of hormone balance. Add in a once-a-month or twice-a-month 24 hour fast to trigger deeper autophagy and mitochondrial rejuvenation. It is critical to not overdo it to ensure no muscle mass loss, and to avoid thyroid dysregulation. Avoid extremes. Diets that exclude major food groups often don't stand up to long-term evidence. Final thought Longevity is about combining the best of what modern science and ancestral wisdom agree on—and doing it consistently. Eat well. Eat smart. Give your body time to recover. And build strength—this will stand you in good stead for decades to come. Facebook Twitter Linkedin Email Disclaimer Views expressed above are the author's own.
Time of India
25-05-2025
- Health
- Time of India
#47: Microplastics- The unwanted passenger in our bodies—and what to do about it
Dr. Nickhil Jakatdar has been working at the cutting edge of preventive health and longevity over the last 10 years with the 3 D's – data, doctors, and dietitians – to go from being diagnosed with heart disease at the age of 41, to now having all his blood markers and body measurements in the green and his epigenetic biological age at 41 while his chronological age is 51. With a Ph.D. in Electrical Engineering and Computer Science from UC Berkeley and more than 60 patents to his name, Dr. Jakatdar has always believed in a scientific, data driven and practical approach to solving problems. He has founded or run 5 startups in the areas of semiconductors, consumer mobile video and molecular diagnostics and serves on the Advisory Boards of the South Asian Heart Center in California, the Center for Information Technology Research in the Interest of Society (CITRIS), has been a TEDx speaker and has been the youngest recipient of the esteemed UC Berkeley Distinguished Alumni Award. LESS ... MORE No one knowingly has plastic as part of their meals, but the reality is: we're likely consuming it every day. Not because we're careless, but because modern life is saturated with it—from our food packaging to the clothes we wear, from bottled water to the air in our homes. According to some estimates, the average person ingests between 39,000 and 52,000 plastic particles annually. That's not clickbait—it's from systematic analyses of real food and water samples: seafood, vegetables, protein powders, even salt. And yes, plastic has been found in human lungs, blood, breast milk, placenta, and brain tissue. But the real question is: what does this mean for our long-term health? What are microplastics? Microplastics are plastic fragments less than 5 mm long, often the result of larger items breaking down over time. Nanoplastics are even smaller—less than 1 micrometer—small enough to potentially pass through cell membranes. These particles come from both obvious and hidden sources: Obvious: bottles, wrappers, takeout containers, synthetic fabrics. Hidden: tea bags, detergent pods, skin creams, household dust, tire particles, and synthetic clothing. How do microplastics enter our bodies? The primary route is ingestion—from drinking water, processed foods, and seafood. But exposure also occurs via: Inhalation of household dust, vehicle tire particles, and airborne fibers. Skin contact, possibly, through products like sunscreen and lotion (this is speculative). Once inside, these particles don't just pass through. Studies have found them embedded in lungs, liver, arteries, testes, placenta, and brain tissue. They're not inert either—they interact with our biology. What is the impact of these microplastics on our bodies? We're early in the research curve, but here's what's emerging: Microplastics may trigger inflammation and oxidative stress, key drivers of aging and chronic disease. Chemical additives in plastics—like BPA and phthalates—are well-known endocrine disruptors, altering hormone signaling. In the gut, they may damage the lining and alter the microbiome, affecting immunity and metabolism. A few human studies have added concern: Plastic particles have been found in artery plaque, and those individuals with higher levels of these particles were 4.5 times more likely to experience heart attacks or strokes. Workers in plastic factories show higher rates of cancer, cardiovascular disease, and premature death. Is this definitive proof? No. But early signs that these microplastics may be affecting our bodies make it worth addressing—especially given how easy it is to reduce exposure. What can you do to reduce exposure? You can't eliminate microplastics completely. But like improving your VO₂ max or reducing insulin resistance, small, consistent steps can shift the trajectory. Here's what I am doing to reduce my plastic load in practical ways: 1. Stop Heating Food in Plastic—Always Plastic breaks down faster with heat. Microwaving or boiling food in plastic causes nanoplastics to leach into your food—even in 'microwave-safe' containers. This is what I do: Use glass or ceramic dishes for heating, whether it is leftovers from a restaurant meal that was packed in a plastic container, frozen meals and 'boil-in-bag' rice or vegetables. Avoid pouring hot liquids into plastic bottles, shakers, or cups. Avoid drinking water from plastic bottles as much as possible because I have no idea when those bottles were left in the sun or in heated areas in the supply-chain to bring it to me. Instead, I carry my water in those 1 liter stainless-steel bottles. 2. Filter your water—don't just trust the tap (or the bottle) One study found bottled water may contain 100x more nanoplastics than tap. At home, I have made the following changes around drinking water: I use an activated carbon filter at home because it improves taste, removes chlorine and pesticides, retains healthy minerals, and doesn't waste water—unlike Reverse Osmosis, which strips everything and produces wastewater (waste 2-3 liters of water for every 1 liter of filtered water). 3. Prioritize minimally processed, whole foods Highly processed foods tend to have higher microplastic content due to packaging, handling, and contact with plastic processing surfaces. Here is what we do at our home instead: Buy unpackaged produce when possible. Wash and peel root vegetables thoroughly. Opt for fresh cuts of meat or paneer from the store—avoid items that are breaded, pre-marinated, or vacuum-sealed with additives or preservatives. While I personally don't eat much seafood, I recommend buying seafood only from sources that offer wild-caught options, as farmed fish tend to contain higher levels of microplastics and other contaminants. 4. Upgrade your kitchen tools Chopping vegetables on plastic boards or stirring with plastic utensils can release fragments into your food—especially when heated. A few years ago my wife made the following change Moved to hardwood cutting boards. Switched to stainless steel, copper, ceramic, and wrought iron pots, pans, and utensils. 5. Avoid detergent pods and plastic-coated cleaners Pods are made with polyvinyl alcohol (PVA), which doesn't always fully degrade and contributes to environmental plastic load. So we switched to: Liquid or powder detergent in paper-based boxes. Concentrates or refillable containers that skip single-use packaging. However, there is still plastic packaging involved and we haven't found a great solution to this as yet. Ideas welcome! 6. Watch out for plastics in tea, supplements, and skincare Plastics show up in places you'd never expect; this is what surprised me the most because I wouldn't have imagined the following as sources of microplastics—from tea bags sealed with plastic to coatings on capsules and creams. Here are a few changes we made: On those rare occasions I have green tea, I use loose-leaf tea in a stainless-steel infuser. Choose supplements in softgel or powder form with clean ingredient labels. Since the supplement industry isn't regulated, this is one of the trickier ones to manage. I try to find supplements that follow good manufacturing practices (GMP) standards. However, this usually makes those supplements more expensive. Use mineral-based sunscreens (zinc oxide or titanium dioxide) and plastic-free moisturizers. Final thought: My goal in writing about this topic of reducing microplastic exposure isn't to add to your list of things to worry about, but rather to increase awareness. If you can make even a few of the changes above that are practical and easy for you to put into action, you will reduce your risks that much more. Facebook Twitter Linkedin Email Disclaimer Views expressed above are the author's own.
Time of India
06-05-2025
- Health
- Time of India
#46: Introducing the longevity lab – The go-to community for credible and sustainable healthspan and longevity insights
Dr. Nickhil Jakatdar has been working at the cutting edge of preventive health and longevity over the last 10 years with the 3 D's – data, doctors, and dietitians – to go from being diagnosed with heart disease at the age of 41, to now having all his blood markers and body measurements in the green and his epigenetic biological age at 41 while his chronological age is 51. With a Ph.D. in Electrical Engineering and Computer Science from UC Berkeley and more than 60 patents to his name, Dr. Jakatdar has always believed in a scientific, data driven and practical approach to solving problems. He has founded or run 5 startups in the areas of semiconductors, consumer mobile video and molecular diagnostics and serves on the Advisory Boards of the South Asian Heart Center in California, the Center for Information Technology Research in the Interest of Society (CITRIS), has been a TEDx speaker and has been the youngest recipient of the esteemed UC Berkeley Distinguished Alumni Award. LESS ... MORE Every day I am bombarded with conflicting health advice on Instagram, Facebook and LinkedIn. Everyone speaks with confidence even when there is nothing to back any of it. Some call themselves 'Harvard-trained scientists' after a four-week course in nutrition. Many 'Longevity Experts' don't follow their own advice. I have spent the last ten years heavily researching this domain and I have surrounded myself with experts to keep up with the rapid evolution in this space. However, I still find it challenging to know what to believe. Most of us want to lead healthy lives, but we don't know where to begin because of all this misinformation. That's why I launched The Longevity Lab — the go-to WhatsApp-based community for credible and sustainable healthspan and longevity Insights (click here to sign up for free). There are two objectives: Offer well-researched and trustworthy guidance on lifestyle and wellness Help you ask the right questions to your doctor at your next appointment People often say that they will start thinking about their health once they are done with their current work assignment, or next year once the kids are in college, or once they are back from their upcoming vacation. But life keeps happening and health often takes a backseat – until it's too late. At The Longevity Lab, we understand these realities. Our aim is to add real value without asking for a major time commitment. We focus on explaining not just the 'how' but also the 'why' behind important habits – to inspire you to take action. For example, did you know? Protein is the only macronutrient that your body cannot store, so it needs to be consumed everyday to maintain muscle mass. Just 60 minutes of high intensity cardio a week can impact longevity more than any drug known to mankind. 80% – 85% of your cholesterol is made by your body and only 15% comes from food. Fasting insulin is a better early warning biomarker of insulin resistance than fasting glucose levels or HbA1c. The goal of The Longevity Lab is to raise awareness of such essentials in a science-based, actionable and sustainable way, while helping you stay current with the latest health and wellness research. What makes the longevity lab unique? 1. Weekly expert-led sessions Every Thursday, join us live for exclusive sessions – including interviews, AMAs and myth-busting deep dives – hosted by top doctors, clinical dietitians, fitness experts, mental health professionals, and lifestyle medicine specialists. Past sessions have included: A top US-based endocrinologist speaking about her own heart disease journey, and what you and your family could do to prevent heart disease speaking about her own heart disease journey, and what you and your family could do to An India-based experienced dietitian, with a Ph.D. in nutrition science, sharing her favorite food hacks , such as the Indian version of the Mediterranean diet with a Ph.D. in nutrition science, sharing her favorite , such as the Indian version of the Mediterranean diet A leading lipidologist in India speaking about the key biomarkers to look out for from a healthspan and longevity perspective And don't worry if you miss a session, because you can watch a recording of it later. 2. Health-specific programs From mastering the 4-core habits for longevity, to tackling menopause, diabetes, or weight management, we offer targeted short-term, expert-led programs to help you achieve your specific health goals. These are paid programs, and you can join the ones most relevant to your personal journey. 3. Access to a supportive community You will be part of a community of like-minded individuals, whom you can count on to: Ask questions ('Best protein powders in the local market?') Share experiences ('What helped you stick to intermittent fasting?') Learn from others' real-world wins ('Favorite healthy restaurant hacks?') 4. Personalized digital tools You also get access to Kai (our AI coach on WhatsApp) and the GeneClinicX app — tools that make tracking simple and easy to integrate into our daily lives. The tools will help you: Log your food in 5 seconds with a simple photograph, and get feedback on it Get step-by-step guidance toward your goals Discover healthy recipes using what's already in your kitchen Sync with your wearables Analyze your blood test reports and trends 5. Exclusive access to trusted products Confused by the endless lists of supplements, wearables, and wellness gadgets in the market? We personally test and vet products and recommend only the best to our community. We ensure the following: Honest product reviews based on analyzing and using them ourselves Exclusive member-only discounts No commissions ever. We don't take a 'cut' to ensure that there is no conflict of interest in what we recommend — your trust is our top priority I hope you'll join the Longevity Lab community today for free, and invite your friends and family too. To join, scan the QR code below or click on the WhatsApp community link here Before I end this post, I want to call out a really fun and informative Longevity Lab Expert Session we did last week with the US-based husband-wife team of Dr. Renu Joshi (Endocrinologist) and Dr. Nirmal Joshi (Internal Medicine). They are also co-creators of The Brown Heart, a gripping documentary-drama that confronts the heart disease crisis affecting South Asians head-on through real-life stories and expert insights. The film spans India, the US, and the UK, featuring over 40 leading health experts, compelling personal testimonies, and powerful voices from the entertainment world. The Brown Heart doesn't just highlight the urgency—it also shares prevention strategies and practical tips. I had a chance to watch the movie as a guest of the South Asian Heart Center and I highly recommend it. I found that it did a masterful job of capturing the big picture as well as the details, all with a good mix of humor, clarity and empathy. The documentary goes live on Jio-HotStar in India on May 3rd and on YouTube in all other countries. You can watch the interview I did with this amazing couple here. You can watch the trailer of The Brown Heart here. As always I welcome your thoughts and would love to have you share your experiences in the comments. Facebook Twitter Linkedin Email Disclaimer Views expressed above are the author's own.
