What do you think?
Rate this book
The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life
Getting older doesn’t have to mean experiencing more pain and illness, becoming less mobile, or developing disease. Renowned cardiovascular research scientist and doctor of pharmacy Dr. James DiNicolantonio partners with leading physician and bestselling author Dr. Jason Fung to deliver The Longevity Solution, a groundbreaking new book that unlocks the secrets of healthy aging. Using evidence drawn from their years of medical research and clinical practice, Dr. DiNicolantonio and Dr. Fung lay out five simple, easy-to-follow steps you can take now for a longer, fuller, healthier life.
The Longevity Solution explains how to incorporate time-honored wellness traditions while doing away with fads, unnecessary supplements, and unsubstantiated wellness practices. It investigates the dietary habits and other practices of the healthiest, longest-lived humans on the planet, who live in regions known as Blue Zones, as a model for what and how we should eat. It teaches the benefits of intermittent fasting and calorie restriction, which have been shown to slow the aging process, while consuming proper ratios of protein and healthy fats. It also looks at how red wine, tea, and coffee play key roles in optimizing health and why salt is an ally, not an enemy, in the longevity equation.
In this comprehensive guide, Dr. DiNicolantonio and Dr. Fung unveil cutting-edge science in an approachable format that is easy to understand and can be put into practice immediately. Simple dietary changes can help you break the cycle of carbohydrate dependence, kick your metabolism into high gear, and jump-start your longevity genes. The Longevity Solution puts healthy aging back in your control!
The Longevity Solution explains how to incorporate time-honored wellness traditions while doing away with fads, unnecessary supplements, and unsubstantiated wellness practices. It investigates the dietary habits and other practices of the healthiest, longest-lived humans on the planet, who live in regions known as Blue Zones, as a model for what and how we should eat. It teaches the benefits of intermittent fasting and calorie restriction, which have been shown to slow the aging process, while consuming proper ratios of protein and healthy fats. It also looks at how red wine, tea, and coffee play key roles in optimizing health and why salt is an ally, not an enemy, in the longevity equation.
In this comprehensive guide, Dr. DiNicolantonio and Dr. Fung unveil cutting-edge science in an approachable format that is easy to understand and can be put into practice immediately. Simple dietary changes can help you break the cycle of carbohydrate dependence, kick your metabolism into high gear, and jump-start your longevity genes. The Longevity Solution puts healthy aging back in your control!
304 pages, Paperback
First published February 26, 2019
537 people are currently reading
1219 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 30 of 70 reviews
March 1, 2019
This is a book worth reading. But there are significant caveats. It loses one star for the cumbersome way in which the information is presented and unnecessarily repeated. It loses another star for the links to commercial entities embedded within the Kindle version. Breaching intellectual independence with these commercial links is unforgivable. It probably should have lost one more star for disorganization within some of the chapters. I do have to admit that it is factually informative and well-referenced. Do you illustrations are simple and clear. A little background in nutrition and biochemistry helps with the reading.
March 20, 2019
A potentially good book fatally marred by advertisements sprinkled throughout, and no financial disclosure statements.
There's a lot to like about this book, but I found the advertisements really distasteful. The authors directly call out specific companies and their products when discussing general types of products like nuts, wine, and so on. Are the authors getting paid by these companies? If so, are they telling us to, say, drink red wine because that's their scientific, medical judgement -- or because they're being paid to hawk company X's wine? (Especially for the particular case of wine and alcohol, in light of the study from August 2018 that concluded "the safest level of consumption [of alcohol] is zero".) I came to this book to learn about the science of aging, longevity, and diet, and found what seems more like an infomercial; and while there's a lot of good info, the "mercial" renders the rest untrustworthy.
Moreoever, as other reviewers have noted, some parts of the book come across as little more than lightly edited blog posts or listicles with citations.
So, caveat lector -- there's a lot to like about this book, especially their discussion of protein and mTOR -- but it's also seriously, perhaps fatally, flawed.
There's a lot to like about this book, but I found the advertisements really distasteful. The authors directly call out specific companies and their products when discussing general types of products like nuts, wine, and so on. Are the authors getting paid by these companies? If so, are they telling us to, say, drink red wine because that's their scientific, medical judgement -- or because they're being paid to hawk company X's wine? (Especially for the particular case of wine and alcohol, in light of the study from August 2018 that concluded "the safest level of consumption [of alcohol] is zero".) I came to this book to learn about the science of aging, longevity, and diet, and found what seems more like an infomercial; and while there's a lot of good info, the "mercial" renders the rest untrustworthy.
Moreoever, as other reviewers have noted, some parts of the book come across as little more than lightly edited blog posts or listicles with citations.
So, caveat lector -- there's a lot to like about this book, especially their discussion of protein and mTOR -- but it's also seriously, perhaps fatally, flawed.
June 27, 2019
Easy to read, well referenced book on a healthy diet for someone not familiar with recent nutrition science. I am not a novice in this genre, so I didn’t learn anything from the book but I didn’t need convincing that salt is ok to eat or or that the saturated fat is not the devil. I can see though how this book can benefit someone who still believes in American Heart Association’s dietary guidelines.
What is NOT useful for any target audience ? Blatant endorsements of specific commercial products throughout the book. There’s an entire page dedicated to a particular brand of protein bar, including a full size photo and a link to their product page - I kid you not! ( and I am not naming the brand product not to give them any more visibility.)
Also, I would expect a book that claims to be the “longevity solution” cover other areas such as physical exercise or stress management.
The good news is that the book is a quick read - I covered it in one day.
What is NOT useful for any target audience ? Blatant endorsements of specific commercial products throughout the book. There’s an entire page dedicated to a particular brand of protein bar, including a full size photo and a link to their product page - I kid you not! ( and I am not naming the brand product not to give them any more visibility.)
Also, I would expect a book that claims to be the “longevity solution” cover other areas such as physical exercise or stress management.
The good news is that the book is a quick read - I covered it in one day.
April 30, 2019
"If I could find a way to lose weight," I said to my friend, "that allowed me to have my mug of tea in the morning and a glass of wine at night, I would be happy." This book encourages drinking green tea, black coffee, and red wine, encourages adding good salt and encourages eating healthy fat. What's not to like?
Initially, this book confused me; a cursory flip through it appeared to indicate that Dr. Jason Fung was flipping his position on several key points. The Longevity Solution promotes "calorie restriction" which sounds suspiciously like the "calories-in-calories-out" model that Fung took apart in The Obesity Code. While the authors don't recommend vegetarianism, their emphasis on increasing plant-based protein requires a careful reading.
What helped my understanding the most was to hear DiNicolantonio say on a podcast that the book was really about the role of protein in the diet. Among the many low-carb media superstars nothing seems more debated than how much protein we should eat. I didn't, however, finish the book with a clear idea of what that amount should be. I kept reminding myself that this was not a book about weight loss.
I suppose my problem with this book is that I don't especially care about longevity. In short, I read this because Dr. Jason Fung's name was on the cover. I did appreciate the reminder near the end that quality of life involves eating with family and friends, lingering over meals, being connected with each other.
Initially, this book confused me; a cursory flip through it appeared to indicate that Dr. Jason Fung was flipping his position on several key points. The Longevity Solution promotes "calorie restriction" which sounds suspiciously like the "calories-in-calories-out" model that Fung took apart in The Obesity Code. While the authors don't recommend vegetarianism, their emphasis on increasing plant-based protein requires a careful reading.
What helped my understanding the most was to hear DiNicolantonio say on a podcast that the book was really about the role of protein in the diet. Among the many low-carb media superstars nothing seems more debated than how much protein we should eat. I didn't, however, finish the book with a clear idea of what that amount should be. I kept reminding myself that this was not a book about weight loss.
I suppose my problem with this book is that I don't especially care about longevity. In short, I read this because Dr. Jason Fung's name was on the cover. I did appreciate the reminder near the end that quality of life involves eating with family and friends, lingering over meals, being connected with each other.
May 19, 2019
Not bad. I first came across Dr Jason Fung on the Diet Doctor website. It's more his work with intermittent fasting that I was hoping to read. This is more a catalog of things which may or may not prolong health -- turmeric, red wine, green tea, etc. I'm not a fan of the list of things you must do to be healthy. How the hell is one to include all those components within an 8 hour feeding window which includes only one or two meals, no snacks, and the Okinawan habit of hara hachi bu (eat until 80% full)? I prefer a more general dive into the current studies than one which dictates particulars. Oh well, I still enjoyed the information, even if I now feel vaguely uneasy about not drinking enough green tea. My magnesium levels might be a bit low, too. Damn.
August 7, 2020
The most concise book I’ve read on the latest, best scientifically supported healthy living interventions.
I’ve listened to countless hours of podcasts, and read dozens of books in my journey to improve my health. I was born in 1975 and have suffered the effects a lifetime of wrong advice from bunk nutrition policy makers. Finally a few years ago, when I was diagnosed with “metabolic syndrome” and put on cholesterol and hypertension medication, I decided to seek out any method of improving my heath that was 100% within my control without any medical intervention, which lead me to finding the simple way of fasting/time restricted eating. This encouraged me to learn more about ancestral health and simply how the human body was meant to function. I’m now in great health, off medications, and 100 lm pounds lighter.
In short, I wish this book was available 5 years ago when I started my quest for better health as it contains everything you need to know in an easy to read and understand language. Page 98 alone, which explains the difference between fasting and starving, is worth the price of the book. It will help you talk with your family, who may be worried that your fasting is dangerous, when in fact it’s you who is worried about their way of too frequent over-eating :/.
I’ve listened to countless hours of podcasts, and read dozens of books in my journey to improve my health. I was born in 1975 and have suffered the effects a lifetime of wrong advice from bunk nutrition policy makers. Finally a few years ago, when I was diagnosed with “metabolic syndrome” and put on cholesterol and hypertension medication, I decided to seek out any method of improving my heath that was 100% within my control without any medical intervention, which lead me to finding the simple way of fasting/time restricted eating. This encouraged me to learn more about ancestral health and simply how the human body was meant to function. I’m now in great health, off medications, and 100 lm pounds lighter.
In short, I wish this book was available 5 years ago when I started my quest for better health as it contains everything you need to know in an easy to read and understand language. Page 98 alone, which explains the difference between fasting and starving, is worth the price of the book. It will help you talk with your family, who may be worried that your fasting is dangerous, when in fact it’s you who is worried about their way of too frequent over-eating :/.
February 28, 2019
The book had everything you might want to know about the topic, and even more.
The main thing that made the book great was the simple fact that it told both sides of the story when it comes to growth and longevity. The part about muscle protein synthesis conflicts with longevity, but it was still included in the book. It was mentioned how ingestion of protein at every 3-5 hours and even before bed, can be beneficial, for that specific goal - of attaining muscle mass. Many authors shy away from including anything that may be out of what they believe is the "right thing". Some health books go all-in on one idea and this might've been one of The Obesity Code's shortcomings.
In a few years, I'm sure that some of the things might not be as relevant because science evolves and we'll find out new things. James and Jason are probably aware of this, so if anyone finds any shortcomings in the book, we have to be aware that this won't be the "ultimate" guide that we'll ever get on longevity.
Expect part 2 at one point in the future.
The main thing that made the book great was the simple fact that it told both sides of the story when it comes to growth and longevity. The part about muscle protein synthesis conflicts with longevity, but it was still included in the book. It was mentioned how ingestion of protein at every 3-5 hours and even before bed, can be beneficial, for that specific goal - of attaining muscle mass. Many authors shy away from including anything that may be out of what they believe is the "right thing". Some health books go all-in on one idea and this might've been one of The Obesity Code's shortcomings.
In a few years, I'm sure that some of the things might not be as relevant because science evolves and we'll find out new things. James and Jason are probably aware of this, so if anyone finds any shortcomings in the book, we have to be aware that this won't be the "ultimate" guide that we'll ever get on longevity.
Expect part 2 at one point in the future.
March 2, 2019
There is a lot of good information within these pages, & the book is worth reading. However, it could be better organized (lose one star), and it has too many links that are blatantly commercial (lose another star). It is a short book, and there is a lot of repetition. It might be a bit of a slog for someone without a little bit of nutrition/Bio chemistry background. The illustrations are very clear, and generally helpful.
May 6, 2021
Nothing new here for anyone even remotely interested in diet and, as other reviewers have mentioned, does too many commercials for their favorite "Whole Foods" type websites.
November 7, 2023
‘The Longevity Solution’ illuminates a path towards a future where the secret to a longer, healthier life is unlocked through the artful balance of nutrition, lifestyle, and science.
Believe it or not, children today may face shorter lifespans than their parents, a change from the steady improvements in average life expectancy seen in the past century due to chronic diseases. Earlier, infectious diseases caused deaths, mainly affecting children and the elderly. Now, cardiovascular disease and cancer are the leading causes of death, particularly as people age.
These ageing-related diseases, such as cataracts, osteoporosis, and type 2 diabetes, account for most daily deaths globally, especially in the industrialised West. As infectious diseases wane, the focus shifts to combating chronic diseases, worsened by the obesity epidemic. Lifestyle changes can mitigate risks, promoting ‘health span’ – more disease-free years. In this context, ‘The Longevity Solution’ by Dr. James DiNicolantonio and Dr. Jason Fung shines a light on nutrition choices that can lead to longer and healthier life.
About the authors
James DiNicolantonio is a cardiovascular research scientist and doctor of pharmacy at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri.
He is also the accomplished author of ‘The Salt Fix’ and ‘Superfuel.’ Widely recognised and respected on a global scale, Dr. DiNicolantonio is a prominent figure in the realm of health and nutrition. His influence extends to health policy, including his compelling testimony before the Canadian Senate on the detrimental effects of added sugars.
Dr. DiNicolantonio is actively engaged as the Associate Editor of Nutrition and holds a significant role in the publication of ‘Open Heart,’ a journal established in collaboration with the British Cardiovascular Society and the British Medical Journal (BMJ). His scholarly impact encompasses around 200 published works within the medical literature, and he contributes his insights as a member of various medical journal editorial advisory boards.
Jason Fung, a well-known medical doctor, nephrologist, and author, has made significant contributions to the fields of obesity, diabetes, and cancer.
He is the author of influential books such as ‘The Obesity Code’, ‘The Diabetes Code’, and ‘The Cancer Code’.
With his expertise in obesity and diabetes, Fung emphasises addressing the root causes of these diseases rather than merely managing symptoms. He has been a vocal critic of conventional treatments for type 2 diabetes, arguing that they are both ineffective and detrimental to patients.
What is the book about?
‘The Longevity Solution’ is a comprehensive exploration of the factors influencing human longevity and overall well-being.
The book delves into a range of topics including diet, nutrition, and lifestyle choices that have the potential to extend lifespan. It offers insights into the benefits of practices such as intermittent fasting, discussing how these approaches can positively impact cellular health and ageing.
Additionally, the authors emphasise the significance of metabolic health, debunking myths and misconceptions while providing evidence-based advice rooted in scientific research. With a focus on practical tips, the book equips readers with actionable strategies to integrate longevity-promoting principles into their daily lives.
Key takeaways from ‘The Longevity Solution’
1. Adopt a low-carb diet
The book emphasises the benefits of a low-carbohydrate diet for promoting longevity and metabolic health. Readers are encouraged to reduce their intake of refined carbohydrates and sugars while focusing on whole, nutrient-dense foods.
2. Consider moderate protein intake
Excessive protein, beyond what’s necessary for maintaining structures like muscle, can be metabolised for energy or stored as glycogen/fat. Similar to excess carbs, this surplus protein might contribute to metabolic issues like obesity and type 2 diabetes. A low-carb diet could address such problems by prioritising fat for energy, and similarly, low-protein diets might offer benefits.
The appropriate protein intake varies based on circumstances. Muscle building, pregnancy, breastfeeding, and childhood growth necessitate higher protein consumption. Conversely, weight loss goals might require less protein than the estimated 0.61 grams per kilogram per day.
3. Intermittent fasting is a potential longevity booster
Intermittent fasting is highlighted as a strategy to improve healthspan and longevity. Readers are encouraged to explore different fasting approaches and find a pattern that suits their lifestyle, with the potential benefits of enhanced insulin sensitivity and cellular repair.
Prolonged fasting, lasting over 24 hours but less than biweekly (unless medically monitored), offers anti-ageing potential. Yet, infrequent implementation safeguards muscle mass and minerals.
4. It’s ok to consume coffee, tea and wine but do this in moderation and avoid added sugar
In North America, coffee’s popularity, evident from the success of chains like Starbucks, is no surprise. Fortunately, coffee brings healthful compounds. Optimal consumption ranges from one to five cups daily, customisable to your taste.
Avoid sugary additions, and opt for organic coffee. Drinking coffee with meals can also reduce iron absorption and mitigate oxidative stress.
Green tea, rich in catechins, is popular in Asia for longevity; black and oolong teas hold similar benefits.
Research shows red wine’s consistent link to longevity, likely due to polyphenols like quercetin and resveratrol. Moderation is key (two drinks for men, one for women) with the largest meal.
5. Engage in regular physical activity
Physical activity is a cornerstone of a long and healthy life. The book recommends incorporating both aerobic and strength-training exercises into one’s routine.
6. Optimise salt and magnesium intake
Naturally, your body requires roughly 4 grams of sodium (2 teaspoons) daily for essential functions. Restricting salt leads to issues like insulin resistance, kidney problems, and muscle spasms.
For magnesium, choose wisely; magnesium oxide is cheap but poorly absorbed. Opt for magnesium diglycinate, citrate, or chloride (balanced with bicarbonate). Most lack optimal magnesium intake. Consider around 300 milligrams daily, from mineral waters or quality supplements.
7. Eat more natural, healthy fats
Prioritise healthy fats from wild seafood like salmon, sardines, and shrimp – half your animal protein intake. This ensures optimal long-chain omega-3s and astaxanthin antioxidants. If unavailable or unappealing, consider krill, algal, or fish oil supplements for brain protection.
Limit wild seafood due to pollutants; twice weekly is suitable. Supplement with krill and fish oil on other days for clean omega-3s.
Avoid industrial trans fats and seed oils, common in packaged foods. Opt for pastured eggs, grass-fed dairy, cheese, and meats. Use pastured butter or organic coconut milk for healthier cooking. Limit cow’s milk due to oxidised cholesterol; consider moderate amounts or opt for organic coconut milk.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• The writing style is easy to read.
• Contains useful information on a healthy diet for someone not familiar with recent nutrition science.
• Gives article citations and explains the science in layman’s terms.
Weaknesses:
• Many readers didn’t like the advertisements inserted into the book and found them distasteful.
• Contains repetitive content.
Best quotes from ‘The Longevity Solution’
“Although lack of physical activity and smoking are important risk factors for heart disease, aging is by far the biggest risk factor. It’s pretty obvious when you think about it. Plenty of teenagers smoke and don’t exercise, but they virtually never have heart attacks. On the other hand, there are plenty of 75 year-old people who don’t smoke and do their exercise and still have heart attacks.”
“Protein restriction plays a large role in extending life span by slowing growth (and aging). Manipulation of dietary protein is potentially easier than restricting calories or fasting, but it has similar benefits.”
“Customizing our diets — specifically our protein intake — could stave off disease and promote longer life. The key to longevity might already be in your hands. It’s not a magical berry from a far-off land. It’s not even a stringent low-calorie diet. It starts with simply optimizing your protein intake.”
Final takeaway
‘The Longevity Solution’ by Dr. James DiNicolantonio and Dr. Jason Fung addresses the questions of average life expectancy and how nutrition affects it. The book highlights the importance of adopting a low-carb diet, considering moderate protein intake, exploring intermittent fasting, engaging in regular physical activity, optimising salt and magnesium intake, and consuming healthy fats. While some readers pointed out at the book’s weaknesses, such as product placement, others said that the book offers practical insights for promoting longevity and health.
Believe it or not, children today may face shorter lifespans than their parents, a change from the steady improvements in average life expectancy seen in the past century due to chronic diseases. Earlier, infectious diseases caused deaths, mainly affecting children and the elderly. Now, cardiovascular disease and cancer are the leading causes of death, particularly as people age.
These ageing-related diseases, such as cataracts, osteoporosis, and type 2 diabetes, account for most daily deaths globally, especially in the industrialised West. As infectious diseases wane, the focus shifts to combating chronic diseases, worsened by the obesity epidemic. Lifestyle changes can mitigate risks, promoting ‘health span’ – more disease-free years. In this context, ‘The Longevity Solution’ by Dr. James DiNicolantonio and Dr. Jason Fung shines a light on nutrition choices that can lead to longer and healthier life.
About the authors
James DiNicolantonio is a cardiovascular research scientist and doctor of pharmacy at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri.
He is also the accomplished author of ‘The Salt Fix’ and ‘Superfuel.’ Widely recognised and respected on a global scale, Dr. DiNicolantonio is a prominent figure in the realm of health and nutrition. His influence extends to health policy, including his compelling testimony before the Canadian Senate on the detrimental effects of added sugars.
Dr. DiNicolantonio is actively engaged as the Associate Editor of Nutrition and holds a significant role in the publication of ‘Open Heart,’ a journal established in collaboration with the British Cardiovascular Society and the British Medical Journal (BMJ). His scholarly impact encompasses around 200 published works within the medical literature, and he contributes his insights as a member of various medical journal editorial advisory boards.
Jason Fung, a well-known medical doctor, nephrologist, and author, has made significant contributions to the fields of obesity, diabetes, and cancer.
He is the author of influential books such as ‘The Obesity Code’, ‘The Diabetes Code’, and ‘The Cancer Code’.
With his expertise in obesity and diabetes, Fung emphasises addressing the root causes of these diseases rather than merely managing symptoms. He has been a vocal critic of conventional treatments for type 2 diabetes, arguing that they are both ineffective and detrimental to patients.
What is the book about?
‘The Longevity Solution’ is a comprehensive exploration of the factors influencing human longevity and overall well-being.
The book delves into a range of topics including diet, nutrition, and lifestyle choices that have the potential to extend lifespan. It offers insights into the benefits of practices such as intermittent fasting, discussing how these approaches can positively impact cellular health and ageing.
Additionally, the authors emphasise the significance of metabolic health, debunking myths and misconceptions while providing evidence-based advice rooted in scientific research. With a focus on practical tips, the book equips readers with actionable strategies to integrate longevity-promoting principles into their daily lives.
Key takeaways from ‘The Longevity Solution’
1. Adopt a low-carb diet
The book emphasises the benefits of a low-carbohydrate diet for promoting longevity and metabolic health. Readers are encouraged to reduce their intake of refined carbohydrates and sugars while focusing on whole, nutrient-dense foods.
2. Consider moderate protein intake
Excessive protein, beyond what’s necessary for maintaining structures like muscle, can be metabolised for energy or stored as glycogen/fat. Similar to excess carbs, this surplus protein might contribute to metabolic issues like obesity and type 2 diabetes. A low-carb diet could address such problems by prioritising fat for energy, and similarly, low-protein diets might offer benefits.
The appropriate protein intake varies based on circumstances. Muscle building, pregnancy, breastfeeding, and childhood growth necessitate higher protein consumption. Conversely, weight loss goals might require less protein than the estimated 0.61 grams per kilogram per day.
3. Intermittent fasting is a potential longevity booster
Intermittent fasting is highlighted as a strategy to improve healthspan and longevity. Readers are encouraged to explore different fasting approaches and find a pattern that suits their lifestyle, with the potential benefits of enhanced insulin sensitivity and cellular repair.
Prolonged fasting, lasting over 24 hours but less than biweekly (unless medically monitored), offers anti-ageing potential. Yet, infrequent implementation safeguards muscle mass and minerals.
4. It’s ok to consume coffee, tea and wine but do this in moderation and avoid added sugar
In North America, coffee’s popularity, evident from the success of chains like Starbucks, is no surprise. Fortunately, coffee brings healthful compounds. Optimal consumption ranges from one to five cups daily, customisable to your taste.
Avoid sugary additions, and opt for organic coffee. Drinking coffee with meals can also reduce iron absorption and mitigate oxidative stress.
Green tea, rich in catechins, is popular in Asia for longevity; black and oolong teas hold similar benefits.
Research shows red wine’s consistent link to longevity, likely due to polyphenols like quercetin and resveratrol. Moderation is key (two drinks for men, one for women) with the largest meal.
5. Engage in regular physical activity
Physical activity is a cornerstone of a long and healthy life. The book recommends incorporating both aerobic and strength-training exercises into one’s routine.
6. Optimise salt and magnesium intake
Naturally, your body requires roughly 4 grams of sodium (2 teaspoons) daily for essential functions. Restricting salt leads to issues like insulin resistance, kidney problems, and muscle spasms.
For magnesium, choose wisely; magnesium oxide is cheap but poorly absorbed. Opt for magnesium diglycinate, citrate, or chloride (balanced with bicarbonate). Most lack optimal magnesium intake. Consider around 300 milligrams daily, from mineral waters or quality supplements.
7. Eat more natural, healthy fats
Prioritise healthy fats from wild seafood like salmon, sardines, and shrimp – half your animal protein intake. This ensures optimal long-chain omega-3s and astaxanthin antioxidants. If unavailable or unappealing, consider krill, algal, or fish oil supplements for brain protection.
Limit wild seafood due to pollutants; twice weekly is suitable. Supplement with krill and fish oil on other days for clean omega-3s.
Avoid industrial trans fats and seed oils, common in packaged foods. Opt for pastured eggs, grass-fed dairy, cheese, and meats. Use pastured butter or organic coconut milk for healthier cooking. Limit cow’s milk due to oxidised cholesterol; consider moderate amounts or opt for organic coconut milk.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• The writing style is easy to read.
• Contains useful information on a healthy diet for someone not familiar with recent nutrition science.
• Gives article citations and explains the science in layman’s terms.
Weaknesses:
• Many readers didn’t like the advertisements inserted into the book and found them distasteful.
• Contains repetitive content.
Best quotes from ‘The Longevity Solution’
“Although lack of physical activity and smoking are important risk factors for heart disease, aging is by far the biggest risk factor. It’s pretty obvious when you think about it. Plenty of teenagers smoke and don’t exercise, but they virtually never have heart attacks. On the other hand, there are plenty of 75 year-old people who don’t smoke and do their exercise and still have heart attacks.”
“Protein restriction plays a large role in extending life span by slowing growth (and aging). Manipulation of dietary protein is potentially easier than restricting calories or fasting, but it has similar benefits.”
“Customizing our diets — specifically our protein intake — could stave off disease and promote longer life. The key to longevity might already be in your hands. It’s not a magical berry from a far-off land. It’s not even a stringent low-calorie diet. It starts with simply optimizing your protein intake.”
Final takeaway
‘The Longevity Solution’ by Dr. James DiNicolantonio and Dr. Jason Fung addresses the questions of average life expectancy and how nutrition affects it. The book highlights the importance of adopting a low-carb diet, considering moderate protein intake, exploring intermittent fasting, engaging in regular physical activity, optimising salt and magnesium intake, and consuming healthy fats. While some readers pointed out at the book’s weaknesses, such as product placement, others said that the book offers practical insights for promoting longevity and health.
October 6, 2019
This book was very hard for me to finish, which is unusual because I read a lot and fast. I picked this title up because I read dr. Fung's previous books ("The Obesity Code" and "The Diabetes Code") and they were simply enlighting! After those two, this one was a disappointment.
What I liked:
++ it gives article citations and tries to explain the science in layman's terms;
++ covers quite a bit of info: protein, tea, coffee, wine, salt, lifestyle; the mention of the "blue zones" was a nice touch here.
What I disliked:
-- the product placement! Don't give me direct links to products, else I'll fell like I paid for an advertiser flyer. Would have been better to have a tiny section at the end about how the authors have implemented these habits in their lives and, if we want to know what they use, we should go to www.... Which ideally would be a blog post on their website. This gives me the option to choose if I want or not to hear what they use and it would have driven more traffic to them, not to some tea/wine/salt.
-- the tone of the book is irregular and repetitive (we literally have the same sentences a few pages apart!).
-- the information is stuffy, especially the first 40% of the book, which is filled with the physiological information on what happens to protein in the body. I felt like they were expecting me to be a med student, because there were lots of technical terms and very little simple explanations. This was not the dr. Fung I know from the other books.
Overall, the information is nice but the end product is difficult to digest. I would rather recommend one of those summaries of books you can get off Amazon...
What I liked:
++ it gives article citations and tries to explain the science in layman's terms;
++ covers quite a bit of info: protein, tea, coffee, wine, salt, lifestyle; the mention of the "blue zones" was a nice touch here.
What I disliked:
-- the product placement! Don't give me direct links to products, else I'll fell like I paid for an advertiser flyer. Would have been better to have a tiny section at the end about how the authors have implemented these habits in their lives and, if we want to know what they use, we should go to www.... Which ideally would be a blog post on their website. This gives me the option to choose if I want or not to hear what they use and it would have driven more traffic to them, not to some tea/wine/salt.
-- the tone of the book is irregular and repetitive (we literally have the same sentences a few pages apart!).
-- the information is stuffy, especially the first 40% of the book, which is filled with the physiological information on what happens to protein in the body. I felt like they were expecting me to be a med student, because there were lots of technical terms and very little simple explanations. This was not the dr. Fung I know from the other books.
Overall, the information is nice but the end product is difficult to digest. I would rather recommend one of those summaries of books you can get off Amazon...
August 19, 2020
Drs DiNicolantonio and Fung, both formidable authors in their own right, have come together to add some additional nuance to the debate over what is and isn't healthy, this time specifically around the question of longevity. Some key points that I took away.
1. Calorie restriction, most effectively achieved through intermittent fasting.
2. Increase healthy salt consumption. Under consuming salt is drastically more harmful than over consuming salt because of the harmful compensatory mechanisms that your body employs to retain salt.
3. Increase Magnesium through food or supplement, but this will not be successful unless you consume enough salt.
4. Protein is important but chances are that you are consuming too much. Unless you are a body builder or in the geriatric age range, you likely consume enough. Long lived individuals in notable "blue zones" consume protein rather infrequently.
5. Excess protein can inhibit your body's mTOR pathway, a key regulator of aging (intermittent fasting) has the opposite effect. A balance of animal and plant proteins is recommended.
6. Consume fats from animal sources or natural fats from fruit (coconut, olive, avocado). Avoid trans fats and mechanically processed oils.
7. Adding healthy monounsatured fat like olive oil can reduce insulin spike after meal (does this explain the Mediterranean diet??
8. Moderate red wine intake with food.
9. All the coffee and tea that you want, just don't add sugar. Green tea better than black tea.
1. Calorie restriction, most effectively achieved through intermittent fasting.
2. Increase healthy salt consumption. Under consuming salt is drastically more harmful than over consuming salt because of the harmful compensatory mechanisms that your body employs to retain salt.
3. Increase Magnesium through food or supplement, but this will not be successful unless you consume enough salt.
4. Protein is important but chances are that you are consuming too much. Unless you are a body builder or in the geriatric age range, you likely consume enough. Long lived individuals in notable "blue zones" consume protein rather infrequently.
5. Excess protein can inhibit your body's mTOR pathway, a key regulator of aging (intermittent fasting) has the opposite effect. A balance of animal and plant proteins is recommended.
6. Consume fats from animal sources or natural fats from fruit (coconut, olive, avocado). Avoid trans fats and mechanically processed oils.
7. Adding healthy monounsatured fat like olive oil can reduce insulin spike after meal (does this explain the Mediterranean diet??
8. Moderate red wine intake with food.
9. All the coffee and tea that you want, just don't add sugar. Green tea better than black tea.
October 17, 2019
I had high expectations for The Longevity Solution after reading the totally engaging The Obesity Code. However, The Longevity Solution fell short of expectations. The subject matter is valuable, well-researched and I believe accurate. The problem is the writing style. Repetitive, unorganized, dry and in many cases, too much scientific detail for the layperson. I loved wholistic approach to longevity as it was presented....but I struggled mightily to stay engaged. Many, many of the reviews mentioned their distaste for specific product endorsements in the book. This does not bother me since it is done quickly and without much elaboration or shameless selling. Mr. DiNicolantonio's more impactful mistake was not hiring an outstanding ghost writer. Bottom line: Excellent subject matter; well researched; factual; solid recommendations; poorly written.
May 26, 2021
Excellent information on how to eat (and refrain from eating) to promote healthy aging and longevity. Research backed and written in understandable language with explanations and recommendations for particular brands to use.
My only gripe would be that those recommended brands are a little pricey for people on low incomes, however they're suggestions, not requirements, and the choice is there to consume the best affordable options.
Recommended to anyone interested in living longer and aging healthily.
My only gripe would be that those recommended brands are a little pricey for people on low incomes, however they're suggestions, not requirements, and the choice is there to consume the best affordable options.
Recommended to anyone interested in living longer and aging healthily.
August 27, 2019
There’s some information in here that I was glad to learn, but I couldn’t give the book more than three stars. There’s nothing really new here, and the information was poorly organized and much repeated. I’ve learned a great deal from other books by both authors, and enjoyed reading them, too; this collaboration was not especially useful or enjoyable, though.
December 23, 2019
Good book, yet I expected more studies and explanations. The whole youth solution is reduced to eat more salt and magnesium, drink about 2 cups of coffee/8 cups of green tea, 2 glasses of wine, do IF. A very simple recipe, yet we are complex bio-machines and we know that one recipe does not fit all. The book is so simple that it makes me doubt it all.
July 20, 2021
Great authors to this book, but it felt a little scattered and didn't really get into deeper topics. Might be a good read for somebody who is looking for a quick cursory look at things to do to help with longevity. Check out Dr. Fung and Dr. DiNicolantonio's other works for better deep dive content.
February 26, 2019
Very informative and useful references
Liked the format and the explanations for the theories backed up with the references.
Was a bit disappointed with the product placement. May detract from the credibility.
Overall a good, informative read.
Liked the format and the explanations for the theories backed up with the references.
Was a bit disappointed with the product placement. May detract from the credibility.
Overall a good, informative read.
March 20, 2019
Good ....
Not sold on conclusions but there are some helpful ideas. The fasting is spot-on. The low meat recommendation isn't fair. I've heard many arguments countering his moderate protein stand. The book reads almost like a AMA journal article with slight condescension.
Not sold on conclusions but there are some helpful ideas. The fasting is spot-on. The low meat recommendation isn't fair. I've heard many arguments countering his moderate protein stand. The book reads almost like a AMA journal article with slight condescension.
May 19, 2019
A must read for any person that wishes to improve their quality of life
This is a well written book supported by scientific evidence on how one can significantly improve their health and quality of life, arguably adding more good years to their life.
This is a well written book supported by scientific evidence on how one can significantly improve their health and quality of life, arguably adding more good years to their life.
September 24, 2019
This books makes understanding complicated chemical reactions happening in the body understandable in "layman's terms." I loved the suggestions, I am excited to eat healthy, and I would recommend this book to anyone who is passionate about health and wellness.
September 30, 2019
There was definitely a lot of useful information in this, but I didn’t care for the writing as much as in books authored by Dr. Fung alone. I did find some of the specific product placements jarring. It made you question the authors’ motives somewhat.
April 21, 2020
This book is all over the place. Eat more salt... sorry haven't met many salt deprived people. The best part was when they were talking about Valter Longo. Just read his book, The Longevity Diet...which is so much better without the nonsense.
July 28, 2020
Interesting read..but im plant based & this book is catering to ppl that are meat/animal based...you dont need salt in your diet as you get it from eating natural plant foods...3 stars is all i give..
January 8, 2021
Fantastic reference for (especially) Intermittent Fasting and the science behind it. For me it also dispelled a major fallacy about Protein (being a „ body builder „).
I only found some of the chapters a bit short, but still the most important information was covered.
I only found some of the chapters a bit short, but still the most important information was covered.
June 14, 2023
It's rare that I'm truly impressed by a book on health. Most of them say the same (albeit good) things: eat right, exercise, get enough sleep, minimize your stress. That seems to be the last half of nearly all of them, and in many cases the final portion is taken up with recipes. Because this is what I do all day (naturopathic medicine), I'm looking for something truly new that can expand my toolbox for treating patients.
Many people are interested in how to age well and stay healthy longer, but usually longevity too seems limited to aesthetics, or studies that show this or that supplement might lengthen telomeres, decrease inflammation or oxidative stress, etc. This book offered something new, though: a broader context for why certain treatments might work.
First, it introduced me to the concept of hormesis, which I knew quite well before without knowing what to call it. Now I realize that most of my favorite modalities work exactly this way: giving the body a push in the direction it's already going so that it will self-correct in the opposite direction. Having a name and a concrete description of the concept seems to broaden my understanding of other things that might work in a similar fashion, too.
Second, and along those lines, it pointed out that there's a trade-off between growth and longevity. I knew that Growth Hormone was highly regulated and not generally recommended, but not why. Now I have a better philosophical idea of the reason: too much GH might seem to reverse the clock, but at a cost. The phrase "better to burn out than to fade away" comes to mind, though the book's argument is the exact opposite, since longevity is all about persisting rather than burning bright and then dying young. This also may help inform discussions surrounding other "youth-promoting" treatments, too. The body is wise; it's best not to work against its natural processes when possible.
Third, the specific concepts of mTOR, IGF-1, sirtuins, and AMPK and how they relate to longevity was well and thoroughly answered. These are buzz words in longevity medicine these days and I had long intended to do a deep dive into them. I plan to go back through my notes and do just that.
I also loved how they reviewed inhabitants of various Blue Zones throughout the world, with the highest percentage of centenarians, and showed what their lifestyles did (and didn't) have in common. There's good balance to the plant-based argument, as well as to often-vilified substances like wine and coffee.
Highly recommended!
Many people are interested in how to age well and stay healthy longer, but usually longevity too seems limited to aesthetics, or studies that show this or that supplement might lengthen telomeres, decrease inflammation or oxidative stress, etc. This book offered something new, though: a broader context for why certain treatments might work.
First, it introduced me to the concept of hormesis, which I knew quite well before without knowing what to call it. Now I realize that most of my favorite modalities work exactly this way: giving the body a push in the direction it's already going so that it will self-correct in the opposite direction. Having a name and a concrete description of the concept seems to broaden my understanding of other things that might work in a similar fashion, too.
Second, and along those lines, it pointed out that there's a trade-off between growth and longevity. I knew that Growth Hormone was highly regulated and not generally recommended, but not why. Now I have a better philosophical idea of the reason: too much GH might seem to reverse the clock, but at a cost. The phrase "better to burn out than to fade away" comes to mind, though the book's argument is the exact opposite, since longevity is all about persisting rather than burning bright and then dying young. This also may help inform discussions surrounding other "youth-promoting" treatments, too. The body is wise; it's best not to work against its natural processes when possible.
Third, the specific concepts of mTOR, IGF-1, sirtuins, and AMPK and how they relate to longevity was well and thoroughly answered. These are buzz words in longevity medicine these days and I had long intended to do a deep dive into them. I plan to go back through my notes and do just that.
I also loved how they reviewed inhabitants of various Blue Zones throughout the world, with the highest percentage of centenarians, and showed what their lifestyles did (and didn't) have in common. There's good balance to the plant-based argument, as well as to often-vilified substances like wine and coffee.
Highly recommended!
April 28, 2022
Evidence-based information for a healthy lifestyle? Yes please!
At least, that's what I thought I would be getting.
This book appears to be a mix of real science and some unusual opinions. The most glaring problem is the author's opinions on salt. You may have heard from the American Heart Association and practically every doctor everywhere that Americans eat far too much salt, and that it kills people. Just a few months ago, in October 2021, the American Heart Association begged manufacturers and restaurants to use less salt in their food.
These authors claim that we aren't eating nearly enough salt. That if we want to be healthy, we should have more salt. That salt doesn't hurt anyone. The authors claim that there is no scientific evidence linking high salt consumption to any real negative health consequences. They say there is just one study indicating salt can lead to a slight increase in blood pressure, but that that has no impacts on real world health. They are highly dismissive, practically mocking, of any other opinions.
Well, it only takes a few moments of Googling to find out that the international medical community is in accord on overconsumption of salt and its dangers - and that there are plenty of studies linking high salt consumption to disease and death, such as in communities where salt consumption habits changed in big ways, and so did health outcomes. Granted, there are one or two studies that seem to show less of a link between salt and negative health outcomes, but that's the way it is with science - on practically any topic, there will be many apparently contradictory studies, and then there will be metastudies carefully analyzing the quality of each study and the overall trends. Sure, I'm up for there being more research on salt consumpion and health impacts, but the massive weight of evidence is for us to eat less salt.
If the authors are willing to cherry-pick data, pretend contradictory evidence doesn't exist, and be dismissive of other viewpoints, how reliable are the rest of their claims? I haven't researched every claim in the book. I suspect much of it is legitimate, but that there are multiple claims athat are not.
Best not to risk it. There are plenty of higher quality sources of information on healthy lifestyles. You don't need a book with harmful misinformation.
At least, that's what I thought I would be getting.
This book appears to be a mix of real science and some unusual opinions. The most glaring problem is the author's opinions on salt. You may have heard from the American Heart Association and practically every doctor everywhere that Americans eat far too much salt, and that it kills people. Just a few months ago, in October 2021, the American Heart Association begged manufacturers and restaurants to use less salt in their food.
These authors claim that we aren't eating nearly enough salt. That if we want to be healthy, we should have more salt. That salt doesn't hurt anyone. The authors claim that there is no scientific evidence linking high salt consumption to any real negative health consequences. They say there is just one study indicating salt can lead to a slight increase in blood pressure, but that that has no impacts on real world health. They are highly dismissive, practically mocking, of any other opinions.
Well, it only takes a few moments of Googling to find out that the international medical community is in accord on overconsumption of salt and its dangers - and that there are plenty of studies linking high salt consumption to disease and death, such as in communities where salt consumption habits changed in big ways, and so did health outcomes. Granted, there are one or two studies that seem to show less of a link between salt and negative health outcomes, but that's the way it is with science - on practically any topic, there will be many apparently contradictory studies, and then there will be metastudies carefully analyzing the quality of each study and the overall trends. Sure, I'm up for there being more research on salt consumpion and health impacts, but the massive weight of evidence is for us to eat less salt.
If the authors are willing to cherry-pick data, pretend contradictory evidence doesn't exist, and be dismissive of other viewpoints, how reliable are the rest of their claims? I haven't researched every claim in the book. I suspect much of it is legitimate, but that there are multiple claims athat are not.
Best not to risk it. There are plenty of higher quality sources of information on healthy lifestyles. You don't need a book with harmful misinformation.
November 24, 2021
W sumie spodziewałem się książki głównie opartej na zwyczajach ludzi z 5 niebieskich stref a dostałem miejscami mało doprecyzowane informacje. Autorzy nie mogą się zdecydować ile tego białka powinniśmy jeść od, bez dolnej granicy do 1,2 g ma kg masy ciała do ponad 2 g dla kulturystów.
I dlaczego tak obszerny materiał w książce o długowieczności o żywieniu sportowców wyczynowych/ kulturystów? Rozumiem, że dzieci/ młodzież powinny dostarczać na budowę organizmu większe ilości białka i ludzie starzy ale zniechęcają te rozbieżności dla osób w wieku pomiędzy dzieciństwem a starością... Dzięki rozdziałowi o niebieskich strefach wiem, że spożycie białka wacha się od bardzo małej (warzywa, owoce w przewadze 80-90%) do średniej (spożycie nabiału - serów) - ale autor pisze, że wraz z czasem dieta się zmieniała i spożycie białka rosło, hmm. Naprawdę nie ma więcej badań?!
Dosłownie jeden krótki i skąpy rozdział o zwyczajach długowiecznej ludności z każdej z 5 niebieskich stref - wiele tu brakuje i na kanwie materiału z tego rozdziału można by napisać książkę do 1000 stron a nie kilkanaście stronic...
Dobrze, że obalona jest teza o orzechach które podobno źle wpływały na zdrowie i sylwetkę (kcal) ale ja to wiem od Mamy a ci naukowcy to hmm, nie warto zawsze im wierzyć - i tu znów posłuchałbym 2/3 książki o zwyczajach stulatków z tych szczególnych regionów.
Podobał za to mi się rozdział o kawie/herbacie/winie - choć też bym oczekiwał bardziej dopracowanego - cóż króciutka ta książeczka.
A podsumowanie/ epilog woła o pomstę do nieba bo to zaledwie 2 strony rzuconej garści ogólnych porad.
Ocena niska gdyż te dzieło mnie nie zadowala ale jednocześnie na początek jest dobre, ale zamieszanie z ilością białka woła o pomstę do nieba! A może toczy się spór i nie ma badań na temat białka?
THREE STAR
I dlaczego tak obszerny materiał w książce o długowieczności o żywieniu sportowców wyczynowych/ kulturystów? Rozumiem, że dzieci/ młodzież powinny dostarczać na budowę organizmu większe ilości białka i ludzie starzy ale zniechęcają te rozbieżności dla osób w wieku pomiędzy dzieciństwem a starością... Dzięki rozdziałowi o niebieskich strefach wiem, że spożycie białka wacha się od bardzo małej (warzywa, owoce w przewadze 80-90%) do średniej (spożycie nabiału - serów) - ale autor pisze, że wraz z czasem dieta się zmieniała i spożycie białka rosło, hmm. Naprawdę nie ma więcej badań?!
Dosłownie jeden krótki i skąpy rozdział o zwyczajach długowiecznej ludności z każdej z 5 niebieskich stref - wiele tu brakuje i na kanwie materiału z tego rozdziału można by napisać książkę do 1000 stron a nie kilkanaście stronic...
Dobrze, że obalona jest teza o orzechach które podobno źle wpływały na zdrowie i sylwetkę (kcal) ale ja to wiem od Mamy a ci naukowcy to hmm, nie warto zawsze im wierzyć - i tu znów posłuchałbym 2/3 książki o zwyczajach stulatków z tych szczególnych regionów.
Podobał za to mi się rozdział o kawie/herbacie/winie - choć też bym oczekiwał bardziej dopracowanego - cóż króciutka ta książeczka.
A podsumowanie/ epilog woła o pomstę do nieba bo to zaledwie 2 strony rzuconej garści ogólnych porad.
Ocena niska gdyż te dzieło mnie nie zadowala ale jednocześnie na początek jest dobre, ale zamieszanie z ilością białka woła o pomstę do nieba! A może toczy się spór i nie ma badań na temat białka?
THREE STAR
January 20, 2024
Sprinkled throughout the book were listed recommended brands, by name, and links to those products. That means that this is no longer a health book but sponsored content, and thus completely and immediately discredited. Who is to say whether claims made in the book were made because the science backs them up or because the claims would lead unsuspecting readers to buy the products listed.
If the authors are going to write a book intended to help people, then they must in future avoid any whiff of partiality when it comes to specific products. Even this doesn't ensure the purity of the information provided. An author who owns a food company or has a stake in such a company, for instance, is pretty much disqualified from writing such a book and having it taken seriously.
People are tired of their health being sacrificed at the altar of capitalism.
If the authors are going to write a book intended to help people, then they must in future avoid any whiff of partiality when it comes to specific products. Even this doesn't ensure the purity of the information provided. An author who owns a food company or has a stake in such a company, for instance, is pretty much disqualified from writing such a book and having it taken seriously.
People are tired of their health being sacrificed at the altar of capitalism.
June 13, 2022
Doc Fung back on the scene with unpronounceable instagram maven James DiNicolantonio, here to tell you not to eat literal garbage.
It's the usual shtick about eating, exercising, getting sun, all the obvious stuff we pretend we don't know so we can be like, "I don't know WHY I'm so tired and shitty all the time! How could this have happened"
The new bits are: too much meat makes for too much mTOR which makes for more cancer potential. If you want longevity and not to be the alpha dog party wolf, you gotta watch your red meat intake. Unless you're lifting. Then you are encouraged to go ham. Not literal ham, as that's processed, and will also give you cancer. It's a whole thing.
It's the usual shtick about eating, exercising, getting sun, all the obvious stuff we pretend we don't know so we can be like, "I don't know WHY I'm so tired and shitty all the time! How could this have happened"
The new bits are: too much meat makes for too much mTOR which makes for more cancer potential. If you want longevity and not to be the alpha dog party wolf, you gotta watch your red meat intake. Unless you're lifting. Then you are encouraged to go ham. Not literal ham, as that's processed, and will also give you cancer. It's a whole thing.
Displaying 1 - 30 of 70 reviews