Scientists from the University of Southern California, led by Professor Valter Longo, have embarked on a comprehensive research endeavor to shed light on the optimal nutrition for promoting a longer and healthier life.
The findings, published in Cell, present the concept of a “longevity diet”—a multi-pillar approach derived from extensive studies on diet composition, calorie intake, and fasting periods.
Integrating Research on Nutrition, Diseases, and Aging
To develop the longevity diet, the research team analyzed hundreds of studies examining the relationship between nutrition, diseases, and lifespan in both laboratory animals and humans. They combined these findings with their own research on nutrients and aging.
The analysis encompassed various popular diets, including calorie restriction, high-fat low-carbohydrate ketogenic diet, vegetarian and vegan diets, and the Mediterranean diet.
The team also reviewed different forms of fasting, such as intermittent fasting and periodic fasting.
The team identified several key characteristics of the optimal longevity diet.
It emphasized the importance of moderate to high carbohydrate intake from non-refined sources, sufficient protein primarily derived from plant-based sources, and plant-based fats providing around 30 percent of energy needs.
The diet encourages confining daily meals within an 11-12 hour window, allowing for a daily fasting period.
Additionally, a 5-day cycle of fasting or fasting-mimicking diets every 3-4 months may help reduce insulin resistance, blood pressure, and other risk factors associated with certain diseases.
Putting the Longevity Diet into Practice
The researchers outlined what eating for longevity could look like in practice.
The ideal diet includes a substantial amount of legumes, whole grains, and vegetables, moderate fish consumption, and excludes red meat and processed meat.
White meat intake should be minimal. The diet promotes limited sugar and refined grain consumption, emphasizes the inclusion of nuts and olive oil, and allows for moderate consumption of dark chocolate.
The next phase of research on the longevity diet will involve a study with 500 participants in southern Italy. This study aims to delve deeper into the potential benefits of the diet and refine its guidelines further.
Parallels to Blue Zones and Individualized Adaptations
The longevity diet shares similarities with the dietary patterns observed in “Blue Zones”—regions known for their high number of individuals aged 100 or older, such as Sardinia in Italy, Okinawa in Japan, and Loma Linda in California.
These communities often follow predominantly plant-based or pescatarian diets with relatively low protein intake.
However, the longevity diet should also be customized based on individual factors such as sex, age, health status, and genetics.
For instance, older individuals may require higher protein intake to counteract frailty and preserve lean body mass.
The findings of this research offer valuable insights into optimizing nutrition for longevity and highlight the potential benefits of adopting a multi-pillar approach to enhance overall health and lifespan.
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