The Longevity Diet: ‘How to live to 100 . . . Longevity has become the new wellness watchword . . . nutrition is the key’ VOGUE

by Dr Valter Longo

A diet rich in vegetables, fish, nuts, and whole grains is the ideal way to get the essential nutrients, but even such diets can be deficient in vitamin D and, for vegans and the elderly, vitamin B12.

take a multivitamin, made by a reputable company, that contains at least vitamin D, E, magnesium, vitamin A, calcium, potassium, or vitamin K, every two to three days.

By reducing the supplementation frequency to relatively low doses and two or three times per week, we minimize the chance of a toxic effect while still avoiding malnourishment due to a lack of a particular vitamin or mineral.

High protein intake, as I explained, causes the activation of the growth hormone receptor, which in turn increases the levels of insulin and insulin-like growth factor 1 (IGF-1), whose altered concentrations are associated with diabetes and cancer, respectively.

The Longevity Diet What follows is the optimal diet for minimizing disease and maximizing a healthy lifespan based on the Five Pillars. Follow a pescetarian diet. Aim for a diet that is close to 100 percent plant- and fish-based, limiting fish consumption to two or three portions a week and avoiding fish with high mercury content (tuna, swordfish, mackerel, halibut). If you are past age sixty-five and start to lose muscle mass, strength, and weight, introduce more fish into the diet, along with other animal-based foods commonly consumed by populations with record longevity, like eggs and certain cheeses (preferably feta or pecorino) and yogurt made from goat’s milk, all of which are commonly consumed in high-longevity areas. Consume low but sufficient proteins. Consume 0.31 to 0.36 grams of protein per pound of body weight per day. If you weigh 130 pounds, that comes to about 40 to 47 grams of protein per day, of which 30 grams should be consumed in a single meal to maximize muscle synthesis. If you weigh 200 to 220 pounds and have 35 percent body fat or higher, 60 to 70 grams of protein per day is sufficient, since fat cells require lower levels of protein than muscles. Since this minimum requirement can change from person to person, it is preferable to occasionally consult a dietitian, to make sure that a

healthy, lean body mass is maintained. Protein intake should be increased slightly after age sixty-five in individuals who are losing weight and muscle. For most people, a 10 to 20 percent increase (5 to 10 grams more per day) is sufficient. Finally, the diet should be free of animal proteins (red meat, white meat, cheese) with the exception of proteins from fish, but relatively high in vegetable proteins (legumes, nuts, etc.) to minimize the former’s negative effects on diseases and maximize the latter’s nourishing effects. Minimize bad fats and sugars, and maximize good fats and complex carbs. Part of the confusion and constantly changing recommendations around diet stem from the oversimplification of food components and their categorization into fats, carbs, or proteins. Every day we hear about “low carb versus high carb” or “low fat versus high fat.” It shouldn’t be a question of either/or, but of which type and how much of each. In fact, your diet should be rich in good unsaturated fats, such as those found in olive oil, salmon, almonds, and walnuts, but as low as possible in saturated, hydrogenated, and trans fats. Likewise, the diet should be rich in complex carbohydrates, such as those provided by whole bread, legumes, and vegetables, but low in sugars and limited in pasta, rice, bread, fruit, and fruit juices, which are easily converted into sugars by the time they reach the intestine. Be nourished. You can think of the human body as an army of cells always at war...

table, she will likely start getting sick. Whether it’s lactose or kale, quinoa or turmeric (curcumin), you have to ask whether these were foods common at the table when you, your parents, or your grandparents were growing up. If not, it’s best to avoid them or consume them only occasionally. The potential problems are intolerances (for example, an inability to break down the lactose sugar in milk) or autoimmunities, such as the reaction to gluten-rich foods like bread and pasta observed in people with celiac disease. Although clear links have not been proved yet, it is possible that consumption of the wrong foods based on ancestry could be associated with many autoimmune disorders, including Crohn’s disease, colitis, and type 1 diabetes. Eat twice a day plus a snack. Unless your waist circumference and body weight are in the normal or low range, it is best to eat breakfast and one major meal plus a nourishing low-calorie, low-sugar snack daily. If your weight or muscle mass is too low or if it’s dropping against your will, then eat three meals a day plus a snack. One of the major mistakes of guidelines on nutrition is blurring the line between what theoretically could work and ...

confining all meals and snacks to within eleven to twelve hours or less a day. The efficiency of this method has been demonstrated in both animal and human studies.6 Typically you would eat breakfast after 8 a.m. and finish dinner before 8 p.m. A shorter eating window (of ten hours or less) can be even more effective for weight loss, but it is much harder to maintain and may increase the risk of side effects, such as developing gallstones and possibly increasing the risk of cardiovascular disease. You should also not eat within three to four hours of going to sleep. Practice periodic prolonged fasting: People under age sixty-five who are neither frail nor malnourished and are free of major diseases should undergo two periods of five days a year in which they consume a relatively high-calorie fasting-mimicking diet, or FMD. Most religious groups—including Muslims, Christians, Jews, and Buddhists—have practiced some form of fast, though some of these practices have been modified or abandoned over time. Muslims practice fasting during the month of Ramadan, but in modern times the daytime fast is often accompanied by overeating at night. During Lent, Christians used to undergo a mon...

Spinach with pine nuts and raisins INGREDIENTS: Spinach (150 g) Pine nuts (9 g, 1 tbsp) Raisins (9 g, 1 tbsp) Olive oil (12 mL, 1 tbsp) Salt to tastefn3 Spelt crackers (40 g) Boil the spinach in water. Drain the water and mix the cooked spinach with the pine nuts and raisins. Cook for a few minutes on a pan, adding water to avoid drying. Turn off the heat, add oil, stir and let the mixture rest, covered, for 2 to 3 minutes. Crackers to be consumed on the side.

Wild rice and green beans with garlic and fresh tomato Wild rice (40 g) Green beans (150 g) Fresh tomato (150 g) Garlic (2 cloves) Salt (add based on taste, trying to keep as low as possible) Olive oil (12 mL, 1 tbsp) Lemon

Fresh basil Pepper Cook the wild rice. In a separate pot, cover the green beans with water and add the tomato, garlic, and salt. When the beans are tender, add the oil and basil and let them rest for 2 to 3 minutes before serving over the rice. Side dish: leafy green vegetables (e.g., chicory or kale), boiled and seasoned with olive oil and lemon (200 g)

Spelt and zucchini with garlic, olives, and parsley Spelt (40 g) Zucchini (300 g) Garlic (1 clove) Cut cherry tomatoes (100 g) Olives (25 g) Parsley Olive oil (12 mL, 1 tbsp) Salt Boil the spelt in salted water. Drain and set it aside. In a separate pan, boil the zucchini with the garlic, cherry tomatoes, and olives. When the zucchini is tender, drain the water, stir in the parsley, the cooked rice, and the olive oil. Let it rest for 2 to 3 minutes before serving. Side dish: green leafy vegetables (e.g., Swiss chard), boiled and seasoned with oil and lemon (200 g)

Barley salad with olives and nuts Barley (40 g) Tomatoes (150 g) Mushrooms, raw (75 g) Peppers, raw (150 g) Corn (20 g) Pickled vegetables: artichokes, cucumber, and spring onions (150 g) Pecans (9 g) Olives (12 g, 1 tbsp) Olive oil (12 mL, 1 tbsp) Salt and pepper to taste Other herbs (optional) Boil the barley in salted water following the package instructions. Cut the tomatoes, mushrooms, peppers, and corn into a salad bowl. Add the pickled vegetables, pecans, and olives. Season in water with salt and pepper, and/or other herbs. When the barley is ready, let it cool briefly before adding it to the prepared mix. Add the olive oil. Serve it warm or store it in the refrigerator to enjoy as a fresh summer dish.

Escarole, olives, tomatoes, and basil Escarole (150 g) Pine nuts (9 g, 1 tbsp) Olive oil (12 mL, 1 tbsp) Sun-dried tomatoes (150 g) Basil (5 leaves) Brown bread, toasted (40 g) (on the side) Boil the escarole. Drain and allow it to cool slightly. Add the olive oil, sun-dried tomatoes, olives, and basil. Side dish: fresh carrots (150 g), raw (seasoned with oil, salt, and lemon) or boiled in water (seasoned with oil, salt, and pepper)

Grilled eggplant with feta cheese and tomatoes Eggplant (250 g) Olive oil (12 mL, 1 tbsp) Cherry tomatoes (150 g) Feta cheese (20 g)

Basil Salt and pepper Rye crackers (40 g) Slice and grill the eggplant. When the slices are tender, place them in a heated pan with the olive oil, cherry tomatoes, and feta cheese. Season with basil and salt and pepper. Cover and let it rest for 2 to 3 minutes. Serve with the rye crackers.

Brussels sprouts with garlic, pine nuts, and Parmesan cheese Brussels sprouts (250 g) Garlic (2 cloves, sliced) Pine nuts (9 g, 1 tsp) Hot pepper (optional) Olive oil (12 mL, 1 tbsp) Parmesan cheese (5 g, 1 tbsp)

Salt and pepper Dark whole-grain bread (40 g) (on the side) Boil the brussels sprouts in salted water. Drain, reserving a little of the cooking water. Transfer the sprouts and reserved water to a heated pan. Add the garlic, pine nuts, and hot pepper, stirring for 2 to 3 minutes. Let the mixture rest. Add the olive oil. Sprinkle with Parmesan cheese and add salt and pepper to taste. Side dish: mixed green salad with red peppers, tomatoes, carrots, and mushrooms (200 g total), seasoned with vinegar

Greek salad with feta, olives, onion, and peppers Mixed lettuce (150 g) Feta cheese (20 g) Peppers, green and red (200 g) Cherry tomatoes (150 g)

Onion (optional) Olives (20 g) Olive oil (12 mL, 1 tbsp) Salt to taste Brown bread (40 g) (on the side) Snack Hazelnut milk, unsweetened (1 glass, 240 mL) Nut and whole-grain dark chocolate bar; choose a brand containing 150 calories, low in sugar (less than 8 g), made with 70% minimum dark chocolate and no milk

Pumpkin soup with croutons (broccoli soup may be substituted) Pumpkin or squash, peeled, seeded, and chopped (300 g) Olive oil (12 mL, 1 tbsp) Chili flakes (optional) Onion (optional) Parsley Salt and pepper to taste Croutons (40 g) Pumpkin seeds (9 g, 1 tsp) Boil the pumpkin or squash in salted water. When cooked, drain the water. Add the oil, chili flakes, onion, parsley, and salt and pepper to taste. Stir well. When soup reaches the desired consistency, puree it with a hand blender. Serve in a bowl garnished with the croutons and pumpkin seeds. Side dish: mixed green salad with cucumbers, carrots, and tomatoes with brown bread (40 g)

Rice with zucchini and peas Rice (40 g) Zucchini (250 g) Peas (100 g)

Onion (1 medium), chopped Olive oil (12 mL, 1 tbsp) Parsley Salt and pepper Parmesan cheese (1 tbsp) or pesto (1 tsp) Boil the rice in salted water. Drain and set it aside. In a separate pan, stir the zucchini, peas, and onion in water. Drain the vegetables, stir in parsley and salt and pepper to taste. Add the rice and olive oil and let it rest for 2 to 3 minutes. Add Parmesan or pesto, as preferred, and serve.

Fennel salad with tomatoes, carrots, onions, and olives Fennel bulb (150 g) Cherry tomatoes (150 g) Carrots (1 medium) Onion (1 medium) Olives (20 g) Olive oil (12 mL, 1 tbsp) Parsley Salt

Whole-wheat dried focaccia, with extra virgin olive oil (40 g) (on the side) Side dish: chicory (200 g), boiled and seasoned with oil and lemon Side dish: mixed green salad with cucumbers, carrots, and tomatoes

Mediterranean spelt salad with artichokes and mushrooms Spelt (40 g) Artichokes, preserved in oil (80 g) Carrot (1 medium), chopped Cherry tomatoes (150 g) Olives (20 g) Olive oil (12 g, 1 tbsp) Salt and pepper Mushrooms (150 g) Garlic (1 clove) Parsley Boil the spelt in salted water until cooked. Drain and place it in a bowl. Add the artichokes, carrot, tomatoes, and olives. Season with oil, salt and pepper, and additional herbs, if

desired. In a separate pan, boil the mushrooms with garlic and water. When the mushrooms are tender, add the parsley and salt to taste. Stir in the oil. Enjoy the mushrooms separately or add them to the rest of the ingredients. Side dish: mixed green salad, seasoned with balsamic vinegar

Tomato soup with basil, pesto, and croutons Tomatoes (500 g) Carrot (1 medium) Celery (1 medium) Potato (1 medium) Red onion (1/2 medium) Olive oil (12 g, 1 tbsp) Basil (5 leaves) Salt and pepper to taste Pesto (5 g, 1 tsp) Croutons (40 g)

Boil the tomatoes, carrot, celery, potato, and onion in a pan with salted water. When vegetables are tender, puree them with a hand blender. Add the oil, basil, and salt and pepper. Serve garnished with pesto and croutons. Side dish: mixed green salad with carrots and tomato; or boiled green leafy vegetables (200 g) with brown bread (40 g)

Barley salad with broccoli, feta, and tomatoes Barley (40 g) Broccoli (150 g) Cherry tomatoes (100 g) Carrots (1 medium) Onion (optional) Feta cheese (20 g) Olive oil (12 mL, 1 tbsp) Parsley Salt and pepper Boil the barley in salted water. In a separate pan, steam the broccoli. When both are cooked, drain well and set aside to cool. Mix the barley and broccoli in a bowl and add the raw chopped cherry tomatoes, carrots, and onion. Stir in the feta cheese. Season with the oil, parsley, and salt and pepper to taste. Serve warm or cold. Side dish: leafy green vegetables, seasoned with oil and lemon and brown bread (40 g)