The Longevity Diet - Valter Longo PhD

Following my 5 day juice fast I was first going to go on Keto but then I found this alternative. I got hold of the book and I'm on my second week of the Longevity Diet. Weight is going down and I feel pretty good. I feel that this is healthier eating than Keto and it promotes lots and lots of healthy vegetables so you get to eat a lot.

Here is a summary by Chat GPT:

Valter Longo is a prominent researcher in the field of aging and longevity. His "Longevity Diet" is based on his extensive research on the dietary habits of the world's longest-lived populations and on his studies on fasting and its effects on human health and lifespan.

Here's a summary of Valter Longo's Longevity Diet:

1. Pescatarian Diet: The Longevity Diet is primarily plant-based but allows for the consumption of fish. It's essentially a pescatarian diet, which means it includes vegetables, fruits, nuts, grains, and fish, but excludes other types of meat.

2. Low Protein: Protein intake should be moderate to low, especially animal proteins. Adults should aim for 0.8 to 1 gram of protein per kilogram of body weight. As you age (around 65 and older), you can increase protein intake to prevent muscle mass loss.

3. Good Fats: Focus on consuming good fats like those from nuts, olive oil, and fish, while minimizing saturated fats, trans fats, and cholesterol.

4. Complex Carbohydrates: Emphasize the consumption of complex carbohydrates like whole grains, legumes, and vegetables. Minimize the intake of simple sugars and refined carbohydrates.

5. Stay Hydrated: Drink plenty of water. Aim for about 2 liters (or 8 cups) per day, but this can vary based on individual needs.

6. Limit Dairy: Consume dairy in low amounts, preferably as fermented products like yogurt and cheeses. Opt for alternatives like almond or oat milk.

7. Multivitamin and Omega-3: If you're over 65, consider taking a multivitamin every 3 days and an Omega-3 supplement if you don't consume fish regularly.

8. Fasting Mimicking Diet (FMD): This is a key component of Longo's approach. It's a 5-day low-calorie, low-protein, and high-fat diet that mimics the effects of fasting. It's designed to be done periodically (e.g., a few times a year) to promote cellular rejuvenation and healthspan.

9. Maintain a Healthy Weight: It's important to avoid being underweight or overweight. Longo suggests a BMI (Body Mass Index) in the range of 21 to 23 for adults.

10. Regular Exercise: Incorporate regular physical activity into your routine. This includes both aerobic exercises like walking or cycling and resistance exercises to maintain muscle mass.

11. Limit Alcohol: If consumed, it should be in moderation. For example, one glass of red wine per day can be beneficial due to its polyphenol content.

12. Listen to Your Body: Always consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.

Remember, the Longevity Diet is not just about extending life but about improving the quality of life. It's about promoting healthspan, not just lifespan.

Note: This is a general summary, and individual needs may vary. Always consult with a healthcare professional before making significant dietary changes.

Valter Longo's approach to evaluating diets is based on what he calls the "Five Pillars of Longevity." These pillars are the five areas of evidence he uses to assess the validity and effectiveness of a diet for promoting longevity and healthspan. Here's a brief overview of each pillar:

1. Epidemiology: This pillar looks at the dietary habits of populations around the world, especially those with a high number of centenarians (people who live to 100 or older). By studying these populations, researchers can identify common dietary patterns associated with longevity.

2. Clinical Studies: This involves controlled studies on humans where specific diets or dietary interventions are tested for their effects on health markers, disease risk, and other outcomes. Clinical trials provide direct evidence of a diet's impact on human health.

3. Complex Systems: This pillar uses mathematical and computational models to predict the long-term effects of diets on health and lifespan. By understanding how different dietary components interact with each other and with the human body, researchers can make more informed recommendations.

4. Cellular Biology: This looks at the effects of dietary components at the cellular level. For example, how does a specific nutrient affect cell growth, DNA repair, or inflammation? Understanding these mechanisms can shed light on why certain diets promote health and longevity.

5. Studies on Model Organisms: This involves studying the effects of diets on the lifespan and healthspan of organisms like yeast, worms, flies, and mice. While these organisms are very different from humans, they share many biological pathways with us. By understanding how diets affect these organisms, researchers can gain insights into potential effects on humans.

Longo uses these five pillars to evaluate and refine his dietary recommendations, ensuring they are based on a comprehensive body of evidence. The Longevity Diet is the result of this rigorous evaluation process, combining insights from each of these pillars to create a dietary approach designed to promote optimal health and longevity.

The book gets a little bit repetitive in the later chapters where he describes how they are testing the FMD to help with different diseases. The formula is always the same. It does seem t help for just about anything. Key takeaway: Fasting is good for you! And the The Fast Mimicking Diet should make it easier than water fasting - Prolon is the company that puts these packages together.

What was also interesting was to read about the Blue Zones. Blue Zones are regions of the world where people live much longer than average, often reaching the age of 100 at an unusually high rate. The term "Blue Zones" was popularized by Dan Buettner, who identified five such zones:

1. Ikaria, Greece: An island in the Aegean Sea where people have a lower risk of cardiovascular disease and cancer.

2. Okinawa, Japan: Home to the world's oldest women, with a high number of centenarians.

3. Sardinia, Italy: Particularly the mountainous region of Barbagia, where many men reach the age of 100.

4. Nicoya Peninsula, Costa Rica: A region with the world's lowest rates of middle-age mortality and the second highest concentration of male centenarians.

5. Loma Linda, California, USA: A community of Seventh-day Adventists who live on average 10 years longer than other Americans.

In these Blue Zones, certain lifestyle factors are believed to contribute to longevity, including a plant-based diet, regular physical activity, strong social connections, and a sense of purpose.

As if the starts were aligning for me to get into this, Netflix now has a series on the Blue Zones - It is an excellent companion to the book because you get to really see the vitality of these old people who live on these diets.