Quotations by Valter Longo

In adults age seventy and below, eating a relatively high-calorie diet will in most cases lead to weight gain and an increase in the risk for developing certain diseases. Yet in individuals over age seventy, the same diet and the consequent moderate weight gain can be protective against certain diseases and overall mortality. [2018] - Valter Longo

The Five Pillars of Longevity create a strong foundation for dietary recommendations and a filtering system to evaluate thousands of studies related to aging and disease, while also minimizing the burden of dietary change. When dietary choices are based on all the Five Pillars, they are unlikely to be contradicted or undergo major alterations as a consequence of new findings. 1) Basic/juventology research. 2) Epidemiology. 3) Clinical studies. 4) Centenarian studies. 5) Studies of complex systems. [2018] - Valter Longo

Aim for a diet that is close to 100% 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 65 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. [2018] - Valter Longo

Consume 0.31-0.36 grams of protein per pound of body weight per day. If you weigh 130 pounds, that comes to about 40-47 grams of protein per day, of which 30 grams should be consumed in a single meal to maximize muscle synthesis. Since this minimum requirement can change from person to person, it is preferable to occasionally consult a dietitian, to make sure that a healthy, lean body mass is maintained. Protein intake should be increased slightly after age 65 in individuals who are losing weight and muscle. For most people, a 10-20% increase (5-10 grams more per day) is sufficient. [2018] - Valter Longo

Molochian centenarians tend to live with their sons’ or daughters’ families. Because the younger generation has adopted a more modern diet, we speculated that transitioning to a higher-protein diet with more animal-based ingredients—which many of the centenarians did in their eighties and nineties—may contribute to their extreme longevity. In other words, maintaining a high-vegetable, low-protein diet for the first 70 or 80 years of life, and later switching to a diet richer in proteins but also animal-based foods like eggs, chicken, milk, and certain cheeses, may have slowed down aging and optimized the health of the Molochio centenarians. This explanation fits with our discovery that low-protein intake is associated with extended longevity and a major reduction in cancer in people age 65 and younger, but not in those above 66. In fact, we know that IGF-1 and other hormones that contribute to aging can reach very low levels after age 80. [2018] - Valter Longo

US Dietary Guidelines recommend limiting sodium to less than 2.3 grams a day. Limit added sugar (to sweeten coffee or tea) and sugar naturally present in fruit juices, honey, and syrups to less than 8 to 10 grams a day (2 teaspoons). When possible use fresh and seasonal vegetables, and dried legumes (beans, lentils, peas) that have been soaked overnight. [2018] - Valter Longo