The Longevity Diet, a groundbreaking nutritional regimen developed by Valter Longo, promises to enhance health and extend life expectancy. Longo, the director of the Longevity Institute at the Leonard Davis School of Gerontology, University of Southern California-Los Angeles, has dedicated nearly 20 years to the study of longevity. His diet draws inspiration from traditional Okinawa and Mediterranean diets, focusing on high unsaturated fat intake while being low in overall calories, protein, and carbohydrates.
At the heart of this diet is a five-day plan that emphasizes vegan ingredients such as whole grains, legumes, and tree nuts. It incorporates a fasting period of 12 hours daily and advises minimal consumption of cheese. Longo highlights the importance of this approach by stating, "Some dietary interventions are much more powerful than we had imagined." This highlights the potential for dietary changes to significantly impact health outcomes.
A notable aspect of the diet is its potential benefits for cancer patients. Longo advises fasting for 14 hours a day in five-day intervals, particularly beneficial when done a few days before chemotherapy. He cautions, "The 14 hours should not be combined with the actual cancer treatment." A study published in JAMA Oncology in 2017 supports this approach, revealing that women with breast cancer who fasted for 13 hours or more had a lower risk of recurrence.
The Longevity Diet also promotes cell repair and reduces inflammation, potentially increasing the effectiveness of treatments like chemotherapy. Practicing this fasting-mimicking diet (FMD) just two to four times a year can yield significant health benefits, especially for those following a standard American diet. Longo suggests that adhering to recommended daily protein intake is crucial, with "very little cheese" playing a role in maintaining optimal health.
Longo emphasizes the significance of dietary choices for a long and healthy life. "You eat, say 8 a.m. to 8 p.m., and you fast 8 p.m. to 8 a.m.," he explains, highlighting the simplicity and effectiveness of time-restricted eating.
"The human data is starting to indicate this is probably true also [in] humans," Longo asserts, while acknowledging that further clinical trials are needed to fully understand the mechanisms at play.