With over three decades of research in the field of longevity, Valter Longo has shed light on how diet plays a significant role in extending one’s health and lifespan. Based on his findings, two particular dietary approaches show promise in not only promoting good health but also reducing the risk of cancer.
Longo, the director of the Longevity Institute at the University of Southern California, emphasizes that certain dietary interventions are more potent than previously believed. His research, beginning in 1989 with animal models, suggested that specific diets can repair cells, lower inflammation, and even enhance the effectiveness of cancer treatments such as chemotherapy. “The human data is starting to indicate this is probably true also in humans,” Longo remarked, though he acknowledges the need for more clinical trials to uncover the mechanisms in people.
One of Longo’s recommended diets is the fasting-mimicking diet (FMD), which he developed. This diet involves a five-day cycle with meals high in unsaturated fats and low in overall calories, protein, and carbohydrates. Participants fast for 12 hours daily, consuming food only from 8 a.m. to 8 p.m. Longo specifically advises cancer patients to fast for about 14 hours a day in five-day intervals, citing a 2017 JAMA Oncology study that found women who fasted for 13 hours or more had a reduced risk of breast cancer recurrence. He advises avoiding combining this fasting cycle with active cancer treatments, suggesting a pause before and after therapeutics like chemotherapy. Practicing FMD just two to four times yearly could greatly benefit those following a typical American diet.
The second approach Longo advocates is the “longevity diet,” which incorporates elements from both Okinawa and Mediterranean diets. This diet is predominantly vegan, with limited fruit and a focus on vegetables, tree nuts, whole grains like brown rice and quinoa, legumes, and fish consumed three to four times a week. According to Longo, protein should be limited to the recommended daily amount and should include minimal cheese while avoiding red and white meats such as turkey and chicken. He underscores the importance of minimizing animal-based products in one’s diet.
These dietary recommendations align with Longo’s extensive research and expertise, offering practical strategies for individuals seeking to improve their health and extend their lifespan. By integrating these diets into daily life, people can potentially lower their cancer risk and contribute to overall well-being.
In summary, Valter Longo’s extensive research provides compelling evidence supporting specific dietary patterns for enhancing longevity and health. By aligning our eating habits with these scientifically-backed strategies, we can better equip our bodies to combat diseases and enjoy a longer, healthier life.
