Food for Thought: Eating for Longevity
In a recent article published by CNBC, longevity researcher Valter Longo emphasized the crucial role of diet in promoting good health and vitality. His research, initially conducted on animal models and now expanded to include human data, suggests specific dietary interventions can positively impact cellular repair, reduce inflammation, and enhance the effectiveness of treatments for chronic diseases.
Longo is a Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the University of Southern California. He has studied longevity for more than three decades and believes dietary choices can significantly influence health and vitality in older adults, perhaps even reducing the risks associated with serious diseases such as cancer. The CNBC article has a wealth of fascinating information, and three key takeaways from Longo's research are:
Try the Fasting-Mimicking Diet (FMD): This five-day diet, high in unsaturated fats and low in calories, protein, and carbohydrates, involves a 12-hour daily fasting period (e.g., eating only between the hours 8am and 8pm.) Longo also notes that some practitioners could extend the window to 14 hours, and recommends employing the FMD two to four times every year, particularly for people who usually follow the standard American diet.
Use Tactics from the Longevity Diet: Inspired by the Okinawa and Mediterranean diets, this largely vegan approach emphasizes vegetables, tree nuts, whole grains (like brown rice and quinoa), and legumes. Fish is recommended three to four times a week. Protein intake should be moderate, with minimal cheese and avoidance of red and white meat. Fruit consumption is generally low, too, in order to avoid excess sugars.
Do Not Underestimate the Power of a Good Diet: Longo stresses the significant impact of dietary interventions on health and longevity, highlighting their potential to influence cellular processes and even complement treatments for serious diseases. He advocates for a proactive approach to diet, incorporating specific strategies like the FMD and longevity diet to optimize health outcomes.
The full article can be read here and, as always, it is critical to consult a health professional before making any significant dietary changes, particularly in the case of existing health conditions.
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Further Reading:
1) https://www.cnbc.com/2024/04/04/italian-longevity-expert-how-to-eat-for-a-long-healthy-life.html
2) https://www.nature.com/articles/s41467-024-45260-9
3) https://gero.usc.edu/2024/02/20/fasting-mimicking-diet-biological-age/