In the year 2000, scientists made a remarkable discovery – a new human hormone, FGF21, the 21st documented fibroblast growth factor. Since then, FGF21 has emerged as a potential key to promoting metabolic health, leanness, and longevity. In this article, we’ll delve into the science behind FGF21 and explore how it may hold the secret to extending life and improving overall well-being.
The Promise of FGF21: Inject FGF21 into overweight monkeys, and something incredible happens. These monkeys start shedding body fat, despite consuming the same amount of food. In fact, they experience a remarkable 27 percent reduction in body fat. But FGF21’s potential doesn’t end there. In mice, it has been shown to increase lifespan by an impressive 30 to 40 percent, comparable to the benefits of lifelong caloric restriction, but without the need to reduce food intake.
These findings have piqued the interest of pharmaceutical companies, leading to the question: Can aging be “drugged”? FGF21, it seems, may be the answer to a range of health issues, including obesity, diabetes, high cholesterol, and hypertension.
Unlocking FGF21’s Potential: Injecting pure FGF21 is not a practical solution due to its rapid breakdown in the body, necessitating frequent injections. To make FGF21 more accessible, drug companies are working on longer-acting FGF21 alternatives, like PF-05231023, which has already demonstrated impressive results. People using this drug have managed to lose around 10 pounds in just 25 days, accompanied by significant drops in triglycerides and cholesterol levels.
But what about a more natural approach? How can we stimulate our bodies to produce more FGF21 without resorting to injections or medications?
Exercise as an FGF21 Booster: Exercise, it turns out, is one way to naturally increase FGF21 levels. Aerobic and resistance exercises have both shown promise, with resistance exercise edging out the competition. After eight weeks of resistance training, participants experienced a remarkable 42 percent increase in FGF21, compared to a 25 percent increase in the aerobic exercise group.
Dietary Strategies for FGF21: What about diet? Can we stimulate the production of FGF21 through our food choices? While prolonged fasting can quadruple FGF21 levels, it’s not a sustainable approach. Humans don’t experience a significant surge in FGF21 until after a week of fasting, making it an impractical option.
Ketogenic diets, often considered for mimicking fasting, don’t work well in boosting FGF21 levels and can even interfere with the benefits of exercise.
The Role of Diet in FGF21 Production: Whole grains and beans, particularly due to the fiber content and the production of butyrate, appear to boost FGF21 levels. Circulating FGF21 levels also soar when individuals consume lower protein diets. Even a modest reduction in protein intake can result in a substantial increase in FGF21, ultimately contributing to improved metabolic health and weight loss.
Conclusion: FGF21 is emerging as a potential game-changer in promoting health and longevity. While pharmaceutical approaches are being explored, there are practical ways to enhance FGF21 naturally. Engaging in resistance exercise and adopting dietary strategies like reducing protein intake and incorporating more whole grains and beans into your meals can stimulate your body’s production of FGF21.
As we unlock the secrets of FGF21, it becomes evident that our lifestyle choices, including exercise and diet, play a crucial role in promoting metabolic health, extending life, and potentially preventing chronic diseases. By understanding how to harness the power of FGF21, we may be one step closer to a healthier and longer life.