Valter Longo, a longevity researcher, has been studying how to live longer for nearly 20 years. Growing up in regions like Molochio, Calabria, he has always been interested in this topic. In 1989, Longo officially started researching what it takes to make it to age 100 and beyond. He is currently the director of the Longevity and Cancer Laboratory at the IFOM Institute of Molecular Oncology in Milan, Italy, as well as the director of the Longevity Institute of the Leonard Davis School of Gerontology at the University of Southern California – Los Angeles. Italy is the perfect place for Longo’s work, as it is home to several areas where people live longer than most, including Sardinia, which is one of the first regions longevity researcher Dan Buettner designated as a “Blue Zone.”
One of Longo’s key findings is that diet is the most important factor when it comes to living longer. He recommends following what he calls the longevity diet, which draws inspiration from the Okinawa and Mediterranean diets. The ideal longevity diet includes mostly vegan foods, relatively low fruit intake but high vegetable intake, legumes, tree nuts, whole grains, and fish three or four times a week. Longo also advises limiting the consumption of red and white meat, eggs, cheese, and other animal-based products from ages 20 to 70. Additionally, he suggests avoiding five problematic foods: potatoes, pasta, pizza, protein, and bread, as they can quickly convert into sugar when consumed in large quantities.
In addition to a healthy diet, Longo believes that fasting plays a significant role in promoting longevity. He recommends a daily fasting period of 12 hours, such as eating between 8 a.m. and 8 p.m., and periodically implementing a fasting-mimicking diet for five days at a time. The fasting-mimicking diet involves consuming a diet high in unsaturated fats and low in overall calories, protein, and carbohydrates. A recent study authored by Longo found that adhering to this diet was associated with reduced biological age and a lower risk of developing diseases like cancer, diabetes, and heart conditions in mice. Longo believes that these periods of fasting are crucial for maintaining functionality and staying younger.
In conclusion, Valter Longo’s research emphasizes the importance of diet and fasting in achieving longevity. His recommendations include following a diet that combines elements of the Okinawa and Mediterranean diets, limiting the consumption of animal-based products, and avoiding problematic foods that can quickly convert into sugar. Longo also advocates for daily fasting periods and periodically implementing a fasting-mimicking diet to promote healthy aging and reduce the risk of age-related diseases. His work in Italy, a region known for its longevity, has provided valuable insights into the relationship between diet, fasting, and longevity, offering practical advice for individuals looking to live longer and healthier lives.
