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

by Dr Valter Longo

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