Valter Longo, a renowned longevity expert, believes that diet plays a crucial role in maintaining health and promoting a long life. With over 36 years of research in the field, Longo’s findings suggest that certain dietary patterns can significantly improve health, repair cells, reduce inflammation, and even enhance the effectiveness of cancer treatments.
Longo, director of the Longevity Institute at the University of Southern California, has focused much of his research on the ways specific diets can impact cellular function and longevity. While his studies have shown promising results in animal models, he notes that more clinical trials are needed to fully understand the effects in humans.
“Some dietary interventions are much more powerful than we had imagined,” Longo tells CNBC Make It. “The human data is starting to show promising results, but we still need more research to confirm the exact mechanisms in humans.”
Despite the need for further studies, Longo is confident that adopting the right diet can significantly contribute to long-term health, reduce the risk of chronic diseases like cancer, and increase lifespan. He highlights two specific diets that can help achieve these benefits:
1. The Fasting-Mimicking Diet (FMD)
Developed by Longo, the Fasting-Mimicking Diet (FMD) is designed to mimic the effects of fasting while still providing essential nutrients. The diet, which is low in calories, protein, and carbohydrates but high in unsaturated fats, is followed for five days at a time.
Longo explains that the FMD involves fasting for 12 hours each day. For example, a person would eat between 8 a.m. and 8 p.m., then fast from 8 p.m. to 8 a.m. the following day. For cancer patients, Longo recommends fasting for 14 hours a day in five-day intervals, which has been linked to a reduced risk of cancer recurrence.
A 2017 study published in JAMA Oncology found that women with breast cancer who fasted for 13 hours or more had a significantly lower risk of breast cancer recurrence. However, Longo cautions that fasting should not coincide with cancer treatments like chemotherapy. He advises stopping the fast a few days before starting chemotherapy and waiting a few days after treatment before resuming the diet.
For those following the standard American diet, Longo suggests practicing the FMD two to four times a year to reap its health benefits.
2. The Longevity Diet
Longo’s “longevity diet” is a balanced, plant-based approach that draws inspiration from the Okinawa and Mediterranean diets. This diet emphasizes the consumption of plant-based ingredients, including vegetables, tree nuts, whole grains like brown rice and quinoa, legumes, and moderate amounts of fish (3-4 times a week).
According to Longo, a longevity diet should be rich in plant-based foods and low in animal-based products. He advises limiting dairy intake, particularly cheese, and recommends avoiding red meat and poultry. The diet should also provide adequate protein but no more than the recommended daily intake.
By following the longevity diet, individuals can support overall health, reduce the risk of chronic diseases, and increase their chances of living a long and healthy life.
While both diets require commitment and careful planning, Longo’s research supports their potential to promote health and longevity. For those seeking to improve their diet and health, these two dietary interventions could offer valuable guidance.
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