Obesity and insulin resistance cause aging, not the other way around


How much is aging really inevitable?

A number of physiological processes change with aging, notably autophagy, inflammation, and oxidative stress. While we can do many things to ameliorate them and thus improve health, as far as I can see, they are immutable facts of aging; in other words, the best diet, exercise, and supplement program in the world can be a great help, but it won’t bring these aberrant processes completely back to their youthful state.

Is increased fat mass inevitable?

However, there are a number of processes associated with aging that do not look like they are inevitable at all, for example, obesity. In a review called The Critical Role of Metabolic Pathways in Aging, it is stated, “In humans, increased adiposity typically develops between the third and seventh decades of life and may increase, decrease, or remain unchanged thereafter. … Aged rodents also develop increased fat mass, with a disproportionate increase in VF [visceral fat] compared with SF mass, demonstrating similarity to human aging (5).” Statements to the effect that increased fat mass an/or obesity characterize aging can be found in many other studies and reviews in this field, and this one is typical enough. But how true is it? Is increased fat mass all but inevitable with age?

Note that rodents are also characterized as getting fatter with age, which might make one think that it can’t be an artifact of humans with their poor diets and unrestrained eating and general lack of desire to exercise. But lab rodents are housed artificially and fed a standard lab diet – you can see one version here (PDF); the first few ingredients include ground corn, cane molasses, and soybean oil. I don’t know exactly what rats eat in the wild, but I doubt if molasses and soybean oil figure in their diets. If this is typical of all lab rodents, then it’s no wonder they get fat as they get older.

As for humans, most of us eat terrible diets, high in refined carbohydrates, sugar, vegetable oils, packed together into processed food that encourages overconsumption. It doesn’t seem strange that humans get fat as they age on that stuff either. Even active young people do so, and holding off the pounds gets harder as we age.

Insulin resistance

Insulin resistance is intimately associated with the level of fat mass in humans and animals, and is characteristic of diabetes. High insulin resistance usually means higher levels of insulin, and this predisposes to heart disease and cancer. Aging experts usually also mention insulin resistance as being an inevitable malady of aging; for instance, in the first review already quoted:

Insulin resistance (IR) represents a major component of metabolic syndrome (MS) and is commonly observed in older adults (2). Major impairments include unrestrained hepatic gluconeogenesis, adipose lipogenesis, and defective glycogen synthesis and glucose uptake in skeletal muscle. Abdominal obesity, which is commonly observed with aging, is a major contributor to IR and MS (3).

But to say it again: these observations come from humans that basically eat lousy food unrestrainedly and get very little exercise. Is insulin resistance and all the horrible things it’s associated with inevitable?

The Kitavans have low levels of insulin

A clue comes from a study that took place in Kitava, a remote South Pacific island where the people live a traditional lifestyle and eat homegrown and home-caught, unprocessed foods. Sweet potatoes, coconuts, and fish make up the bulk of the diet, and most people are lean and active. The paleo pioneer Staffan Lindberg studied the insulin levels of Kitavans and compared them to those of Swedes of the same age: Low serum insulin in traditional Pacific Islanders–the Kitava Study.

Serum fasting insulin levels were lower in Kitava than in Sweden for all ages. For example, the mean insulin concentration in 50- to 74-year-old Kitavans was only 50% of that in Swedish subjects. Furthermore, serum insulin decreased with age in Kitava, while it increased in Sweden in subjects over 50 years of age. Moreover, the age, BMI, and, in females, waist circumference predicted Kitavan insulin levels at age 50 to 74 years remarkably well when applied to multiple linear regression equations defined to predict the levels in Sweden. The low serum insulin that decreases with age in Kitavans adds to the evidence that a Western lifestyle is a primary cause of insulin resistance. Low serum insulin may partly explain the low prevalence of cardiovascular disease in Kitavans and probably relates to their marked leanness. [emphases mine]

Based on this study, it looks like age has remarkably little to do with insulin levels and, presumably, resistance. Eating a decent diet, staying active, and remaining lean all but abolish increases in insulin.

Obesity and insulin resistance cause aging

A recent lab study took a look at insulin sensitivity in humans, studying young lean, old lean, young obese, and old obese humans. Age, Obesity, and Sex Effects on Insulin Sensitivity and Skeletal Muscle Mitochondrial Function. Bullet point:

Obese participants, independent of age, had reduced insulin sensitivity… In contrast, age had no independent effect on insulin sensitivity. The results demonstrate that age-related reductions in insulin sensitivity are likely due to an age-related increase in adiposity rather than a consequence of advanced chronological age. [my emphasis]

Visceral fat is associated with insulin resistance, and it’s been shown in animals that surgical removal of visceral fat increases lifespan. Quote: “Taken together, these observations provide the most direct evidence to date that a reduction in fat mass, specifically VF [visceral fat], may be one of the possible underlying mechanisms of the anti-aging effect of CR [calorie restriction].”

My interpretation of this study: increased fat mass causes aging, not the other way around.

Taken together, these studies cast lots of doubt on the notion that insulin resistance and increased fat mass are caused by, or inevitably associated with, aging. Instead, they are the result, or at least largely the result, of poor diet and lack of exercise. Another example that comes to mind of a pathological process attributed to aging is sarcopenia, or muscle wasting, but that will have to wait for another post.

You can do a lot to decrease aging

Conclusion: a decent diet, low in refined carbohydrates, plus sufficient and suitably intense exercise, will ameliorate some of the worst effects of aging, that is, insulin resistance and increased fat mass, and will in turn greatly lower the risk of heart disease, cancer, and diabetes. Obesity and insulin resistance cause aging, and are not inevitable.


Leave a Comment:

lemmy caution says March 24, 2015

Lindberg’s book is good but crazy expensive:


One interesting thing from the book is that the conventional western diet results in two inches of additional grown compared to eating paleo. This growth is mainly in the legs. Apparently, after the japanese switched to the western diet they were about the same height as the older generation when they were sitting down. Similar growth patterns are found in livestock like pigs.

Pretty much no paleo book mentions this, but it is why I am in no rush to get my kids eating paleo.

DdR says March 26, 2015

“Conclusion: a decent diet, low in refined carbohydrates, plus sufficient and suitably intense exercise, will ameliorate some of the worst effects of aging, that is, insulin resistance and increased fat mass, and will in turn greatly lower the risk of heart disease, cancer, and diabetes.”

Or one could just go on metformin. I don’t mean to sound cynical, but this is the step most people should take as the pressure’s too great from family/friends and their willpower too weak to resist carbs.

I totally 100% agree with you that people should exercise, especially weight lift, as they grow older.

Slightly off-topic, but scientists plan on starting one of the first “aging” studies to reduce signs of aging. There’ll be 10,000 participants. And guess which substance they’ll be focusing on? Yep, metformin.


    P. D. Mangan says March 26, 2015

    Meanwhile, noted anti-aging scientist Mikhail Blagosklonny has started taking rapamycin, and he says it has fewer side effects than aspirin. Does a Real Anti-Aging Pill Already Exist? He looks like he could use some exercise though.

Master A. Bonafide says March 31, 2015

Since you mention Pacific Islanders, once they hit Western shores they go for all refined carbs and balloon out massively and have the worst health problems (much like the African American community in the US, but probably worse). Being hunters and gather background no doubt makes them more impulsive, so it hits them the hardest. It is quite unfortunate, looking at Kitava girls and with the right diet look quite pretty.

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John says March 24, 2017

Decreasing or Changes in hormone levels (testosterone, estrogen, growth hormone, DHEA, thyroid, etc.) from our youthful years is also a factor in obesity and insulin resistance as we age.

John says March 24, 2017

What is the least difficult way that the average healthy person can fight against weight gain, heart disease, cancer, diabetes, obesity, and insulin resistance as they age in my opinion.

1. Restore what hormone levels you can to youthful levels under a doctors supervision. If you can afford it. Restoring hormone levels makes exercise, weight lose, and weight maintenance easier.
3. Control your blood pressure. Take blood pressure meds if you have to. Find one with the least amount of side affects that’s effective for you.
2. Figure out a fasting method that works for you (As long as your doctor says your healthy enough to fast.) If you can’t fast due to health reasons your going to have to look into counting the number of calories you eat each day. I hate counting calories personally so some form of fasting makes life more enjoyable for me.
a) The 16/8 Method: Fast for 16 hours each day.
b) The 5:2 Diet: Fast for 2 days per week.
c) Eat-Stop-Eat: Do a 24-hour fast, once or twice a week.
d) Alternate-Day Fasting: Fast every other day.
e) The Warrior Diet: Fast during the day, eat a huge meal at night.
f) Spontaneous Meal Skipping: Skip meals when convenient. Example: skip breakfast.
3. Get some Physical activity in every day or every other day.

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