Valter Longo, a leading longevity researcher and director of the University of Southern California’s Longevity Institute, has dedicated over three decades to studying how dietary patterns influence health and aging.
Drawing from extensive research, including animal studies and emerging human trials, Longo emphasizes that strategic eating habits can enhance cellular repair, reduce inflammation, and even improve outcomes in cancer treatments.
1. The Fasting-Mimicking Approach
Longo developed a unique regimen known as the Fasting-Mimicking Diet (FMD), designed to replicate the benefits of fasting while allowing limited food intake.
This five-day protocol emphasizes high unsaturated fats, minimal protein, and low carbohydrates, coupled with a 12-hour daily fasting window (e.g., eating between 8 a.m. and 8 p.m.).
For individuals undergoing cancer therapy, Longo advises extending the fasting period to 14 hours daily during treatment cycles, though not overlapping with chemotherapy sessions.
A 2017 study in JAMA Oncology supports this approach, linking overnight fasting of at least 13 hours to reduced breast cancer recurrence.
Longo recommends practicing the FMD two to four times annually, particularly for those accustomed to typical Western diets.
2. Principles of the Longevity Diet
Inspired by traditional diets from Okinawa and the Mediterranean, Longo’s Longevity Diet prioritizes plant-based foods while incorporating strategic animal products. Key components include:
- Plant-forward meals: Focus on vegetables, legumes, whole grains (like quinoa and brown rice), and moderate nuts.
- Limited fruit intake: Prioritize vegetables over fruits for micronutrients without excess sugars.
- Fish and minimal animal products: Include fish 3–4 times weekly, avoid red and white meats, and restrict cheese.
- Protein moderation: Adhere to recommended daily protein levels (roughly 0.37 grams per pound of body weight), primarily from plant sources.
Longo’s research suggests this approach may lower disease risk and support cellular health. He stresses that occasional deviations are acceptable, but consistency in these habits is key to long-term benefits.
A Science-Backed Path to Wellness
While Longo acknowledges the need for more clinical trials, his findings underscore the profound impact of diet on longevity. By combining periodic fasting strategies with nutrient-rich, balanced eating, individuals may not only extend their lifespan but also improve their quality of life—proving that food, when chosen wisely, can be a powerful tool for health.
13 More Ways For Good Health and A Long Life
1. Prioritize Quality Sleep
Sleep isn’t just about clocking hours. It’s the body’s repair cycle. Aim for seven to nine hours nightly, but focus on depth over quantity.
Deep sleep phases reset brain function, repair tissues, and balance hormones. Disrupted or shallow rest weakens immunity, dulls focus, and raises risks for heart disease.
Create routines: dim lights before bed, avoid screens and keep your room cool. Caffeine after noon or heavy meals late at night can sabotage rest. Naps help, but keep them under 30 minutes to avoid grogginess.
If stress keeps you awake, try journaling or gentle stretches. Consistency matters—waking and sleeping at similar times daily trains your body to optimize recovery.
2. Stay Consistently Hydrated
Water fuels every cell. Even mild dehydration slows metabolism, muddies thinking, and strains organs.
Most adults need 2–3 liters daily but need shifts with activity, heat, or health. Start your day with a glass of water.
Carry a reusable bottle to sip regularly—thirst signals often lag behind the actual need. Infuse water with citrus or herbs if plain tastes dull.
Foods like cucumbers, melons, and soups boost hydration. Watch for dark urine or dry skin, signs you’re behind.
Overdoing fluids isn’t helpful; balance is key. Limit diuretics like alcohol or excess coffee, which drain reserves. Hydration supports joints, skin, and digestion—small sips add up.
3. Engage in Regular Physical Activity
Movement strengthens bones, sharpens the mind, and cuts disease risk. Aim for 150 minutes weekly of brisk walking, cycling, or dancing—anything that elevates your heart rate.
Mix cardio with strength training twice weekly to preserve muscle mass, critical as we age.
Stretching or yoga improves flexibility and prevents injury. Even short bursts matter: take stairs, walk calls, or garden.
Consistency beats intensity—daily 10-minute sessions trump sporadic marathons. Exercise also eases anxiety by releasing endorphins.
Find activities you enjoy; boredom kills habits. If joints ache, try swimming or resistance bands. Listen to your body—rest when needed, but avoid long sedentary stretches.
4. Cultivate Strong Social Connections
Loneliness harms health as much as smoking. Meaningful relationships lower stress, boost immunity, and add years to life. Invest time in family, friends, or community groups.
Shared meals, volunteering, or hobbies build bonds. Prioritize face-to-face interactions—digital chats lack the same emotional payoff.
Be proactive: join clubs, take classes, or reconnect with old friends. Support networks buffer against life’s blows.
Even pets count; caring for another being fosters purpose. Toxic relationships drain energy—set boundaries when needed.
Laughter and trust release oxytocin, a hormone that calms the nervous system. Isolation feeds depression; connection is preventive medicine.
5. Practice Stress-Reduction Techniques
Chronic stress floods the body with cortisol, damaging organs and accelerating aging. Counter it daily.
Meditation rewires the brain to handle pressure better—start with five minutes of focused breathing.
Walks in nature lower blood pressure and clear mental clutter. Creative outlets like cooking or painting distract from worries.
Progressive muscle relaxation—tensing and releasing each body part—eases physical tension. Laughter therapy works; watch a comedy or call a funny friend.
Avoid multitasking—it fractures focus and heightens anxiety. Learn to say no; overcommitment breeds resentment.
Small pauses matter: sip tea slowly, stretch at your desk, or name three things you’re grateful for. Stress isn’t avoidable, but your response shapes its impact.
6. Avoid Processed and Ultra-Processed Foods
Packaged snacks and ready meals often hide sugars, unhealthy fats, and additives. These foods spike blood sugar, inflame the gut, and contribute to obesity and diabetes.
Read labels—long ingredient lists with unpronounceable items signal trouble. Cook simple meals using whole ingredients: oats over cereal, fresh fruit instead of bars.
Swap deli meats for roasted chicken, and soda for sparkling water with lime. Ultra-processed items lack fiber and nutrients, leaving you hungry again quickly.
Plan snacks—nuts, veggies, or yogurt curb cravings without the crash. Eating out? Choose grilled over fried, sauces on the side.
Small shifts matter: bake fries instead of buying frozen or blend a smoothie instead of sugary juice. Your gut and heart will thank you.
7. Limit Added Sugars and Refined Carbohydrates
Sugar lurks in unexpected places—sauces, breads, even “healthy” snacks. Overloading on sweets and refined carbs like white bread or pastries triggers energy crashes and fuels insulin resistance, a precursor to diabetes.
Opt for whole fruits to satisfy cravings naturally. Swap sugary drinks for herbal teas or water infused with mint.
Read labels: terms like “syrup” or “ose” signal hidden sugars. Choose complex carbs—quinoa, sweet potatoes, or brown rice—to sustain energy without spikes.
Breakfast matters: oatmeal with nuts beats sugary cereals. Dessert? Try dark chocolate or baked fruit with cinnamon.
Moderation isn’t deprivation; it’s about smarter choices. Your pancreas and mood will stabilize when the sugar rollercoasters stop.
8. Incorporate Fermented Foods for Gut Health
Your gut houses trillions of bacteria influencing immunity and digestion. Fermented foods like yogurt, kefir, or kimchi feed good microbes, keeping harmful ones in check.
Start small—a daily spoon of sauerkraut or a glass of kombucha. Miso soup or tempeh adds variety.
These foods break down nutrients for easier absorption, easing bloating or constipation.
Store-bought versions often lack live cultures; check for “active probiotics” on labels. Homemade ferments are cheaper and richer in benefits.
Pair them with fiber-rich veggies for a gut-friendly combo. Persistent issues? Consult a nutritionist—balance takes time. A thriving gut means fewer infections and better mental clarity.
9. Maintain a Healthy Weight
Weight isn’t just a number—it’s a balance between energy in and out. Crash diets backfire, slowing metabolism and triggering rebound gains.
Focus on nutrient-dense meals: lean proteins, veggies, and healthy fats keep you full longer. Portion control helps: use smaller plates, eat slowly, and stop at 80% full.
Move daily—walking after meals aid digestion and burns calories. Muscle mass matters; strength training prevents age-related weight creep.
Genetics play a role, but habits steer the ship. Avoid comparing bodies; health looks different for everyone.
Regular check-ups catch issues early. Extreme thinness harms too—prioritize strength over size.
10. Limit Alcohol and Avoid Smoking
Alcohol in moderation—one drink daily for women, two for men—might have heart benefits, but excess damages the liver and disrupts sleep.
Skip binge drinking; opt for wine spritzers or alcohol-free beers at social events. Smoking, however, has no safe level.
Toxins in cigarettes scar lungs, accelerate aging and invite cancer. Quitting cuts risks fast—within months, lung function improves.
Use patches, counseling, or apps to curb cravings. Secondhand smoke harms others; enforce smoke-free zones.
Replace smoke breaks with walks or chewing gum. Both habits often mask stress—and address root causes through therapy or hobbies.
11. Spend Time in Nature Daily
Concrete jungles drain mental energy. Even 20 minutes outdoors lowers cortisol and boosts creativity.
Walk barefoot on grass—a practice called grounding—to reduce inflammation. Park lunches beat desk salads.
Gardening connects you to growth cycles; potting herbs counts. Rainy day? Open windows for fresh air.
Nature sounds—birds, waves—calm the nervous system. Weekend hikes or morning sun exposure regulate sleep hormones. Kids and pets make great outdoor companions.
Green spaces combat urban pollution’s effects. No wilderness nearby? Houseplants or community gardens offer mini escapes.
12. Foster Mental Resilience and Positivity
Life’s storms test everyone. Resilience isn’t innate—it’s built. Reframe setbacks as lessons, not failures.
Gratitude journals highlight daily wins, shifting focus from lack to abundance. Meditation builds emotional flexibility; observe thoughts without judgment. Seek humor in tough spots—it defuses tension.
Surround yourself with encouragers, not critics. Volunteer work adds perspective. Accept what you can’t change; act on what you can.
Small goals build confidence—mastery matters. Therapy isn’t a weakness; it’s tool-building. Optimism isn’t ignoring pain—it’s trusting in coping skills.
13. Protect Skin from Excessive Sun Exposure
Sunlight fuels vitamin D, but UV rays age skin and cause cancer. Apply broad-spectrum SPF 30+ daily, even indoors—windows don’t block UVA.
Reapply every two hours outdoors. Hats and UPF clothing shields are better than sunscreen alone. Seek shade between 10 a.m. and 4 p.m.
Sunglasses prevent cataracts. Avoid tanning beds; they’re UV accelerators. Check skin monthly for new moles or changes—early detection saves lives.
Hydrate skin with aloe after sun exposure. Antioxidant-rich diets (berries, leafy greens) fight UV damage from within.
Sunburn once? Cool compresses and moisturizers soothe. Aging gracefully beats sun-wrinkled leather.
