Healthy Eating for Longevity: Dr. Valter Longo’s Daily Diet

There is no fountain of eternal youth. However, it is possible to gain many healthy years of life. Numerous research teams worldwide, who have been studying the mechanisms and backgrounds of aging, come to the conclusion: We live healthier and longer if we optimize our diet. The renowned biochemist and aging researcher Prof. Dr. Valter Longo has also studied the effects of nutrition on healthy aging and translated his results into a practical diet.

Who is Professor Valter Longo?

Valter Longo is the director of the Institute of Longevity at the renowned School of Gerontology He is a researcher at the University of Southern California in Los Angeles. For decades, he has been studying the biological mechanisms of aging and strategies on how to slow down the aging process - not through medication, but through nutrition and lifestyle.

A milestone in his research was the development of the so-called Fasting Mimicking Diet, which mimics fasting without completely abstaining from food. This diet has shown impressive effects in studies: it can stimulate cell regeneration, reduce inflammation levels, and improve markers for cardiovascular diseases and metabolic issues.

Longevity nutrition for a long life?

Building on these findings, Longo developed a holistic nutrition concept - the Longevity Diet. It is based on decades of research as well as insights from so-called "Blue Zones", regions of the world where people live exceptionally long and healthy lives. Sardinia, Okinawa, or Ikaria.

The aim of the Longevita diet is to promote processes in the body that are associated with longevity, cell protection, and vitality - while still remaining enjoyable and practical.

The 6 basic principles of Longevita nutrition

1. Plant-based diet

About 95 percent of the calories should come from plant-based sources. Vegetables, legumes, whole grains, nuts, and seeds form the basis. Animal products such as fish are allowed in small amounts, while red meat and dairy products should be limited.

2. Reduced protein - especially in middle age

According to Longo, too much animal protein promotes growth-promoting processes that can be problematic in old age. It is recommended to consume low but sufficient amounts of protein up to the age of 65-70, mostly from plant sources (0.7-0.8 g/kg body weight).

3. Intermittent Fasting

Longo recommends eating only within a time window of 11 to 12 hours daily. This way, the body has enough time for repair processes that would otherwise be disrupted by constant food intake.

4. Two meals plus snack - adjusted to body weight

It is recommended to have two main meals per day as well as a small snack - ideally in the morning. For underweight individuals, three meals plus a snack are provided to ensure that energy needs are met.

5. Daily intake of all (micro)nutrients

Nutrition should cover all essential nutrients. As this is not always achieved through food, Longo recommends daily supplementation with a high-quality combination preparation of vitamins and trace elements - for optimal security.

What does the Longevita diet help with?

Longos Longevita Nutrition focuses on micronutrient-rich, predominantly plant-based foods that provide the body with all essential vitamins, trace elements, and antioxidants. These support cell health and all important metabolic processes in the body. This allows the body to start its daily repair and regeneration program. Such a plant-based diet - rich in vegetables, whole grains, legumes, and nuts, while low in processed foods and (red) meat - can according to a study by the University of Bergen in Norway extend life expectancy by up to ten years. Even small adjustments, such as switching from white flour to whole grain products, can already gain several months to a few years.

This is how Longo lives his longevity nutrition

A small breakfast:

Longo starts the day with a rather small breakfast consisting of whole grain products, nuts, and fruit. This way, he provides his body with complex carbohydrates, micronutrients, and Omega-3 fats for the first half of the day. He also has a cup of tea with one green and one black tea bag.

One of his favorite breakfasts is an Italian whole grain bread called Friselle, along with almond butter and an apple.

Lunchtime:

Fasting plays a big role in Fasten's everyday life. Therefore, he tries to incorporate a longer eating break during the week to imitate fasting. He usually skips lunch and fasts until around 4 or 5 pm.

At lunchtime, however, he drinks an espresso to keep his energy level up.

Small snack and big dinner:

Around 4 to 5 pm, he usually has a small snack - often a combination of whole grain products, nuts, and fruit - before having a larger dinner later.

However, he emphasizes: For those who find it difficult not to eat anything from breakfast until late afternoon, it is also possible to have a larger lunch and a small snack for dinner. For many, this option is more suitable for everyday life, even if it does not correspond to their personal rhythm.

Conclusion: The daily choice of food is an anti-aging factor

The Longevita diet is not a diet in the classical sense, but a long-term nutritional concept with a solid scientific foundation. It shows that longevity is not only a matter of genes, but can be strongly influenced by lifestyle - especially by what lands on the plate daily.

Whether for preventing diseases, promoting cell health, or simply for more energy in everyday life: Those who follow the principles of Longevita nutrition take an important step towards healthy aging.