The Longevity Diet: How Eating More Carbs, Fasting, and Less Protein Can Help You Live Longer

Do you want to live a long, healthy life well into your 80s, 90s or beyond? Who doesn't! But is it really possible to significantly extend our lifespan through simple diet and lifestyle changes? Emerging research suggests it is.

In recent years, scientists have made groundbreaking discoveries into the biological mechanisms that control aging. This has paved the way for developing evidence-based longevity diets aimed at slowing down aging and reducing age-related diseases.

One such diet that has gained popularity is Dr. Valter Longo's Longevity Diet - a mostly plant-based, pescatarian diet that emphasizes consume more good carbohydrates, fasting and protein cycling, while limiting meat and saturated fats.

In this comprehensive guide, we'll explore the key tenets of the longevity diet and how it can potentially help you live a longer, healthier life.

What is the Longevity Diet?

The longevity diet was created by Dr. Valter Longo, a leading expert in aging research and director of the Longevity Institute at the University of Southern California.

Dr. Longo's diet is based on decades of research on aging, nutrition and fasting. He designed it specifically to slow down the aging process, reduce the risk of age-related diseases, and extend healthy lifespan.

The core principles of the longevity diet are:

• Eat more good carbohydrates from whole plant foods like vegetables, fruits, whole grains, beans and legumes.
• Limit protein intake, especially from meat and dairy. Prioritize plant proteins.
• Practice fasting and time-restricted eating.
• Focus on healthy plant fats like olive oil, avocados and nuts. Limit saturated fats.
• Incorporate pescatarianism - eat 2-3 servings of fish per week.
• Stay hydrated and drink tea.
• Avoid overeating and maintain a healthy body weight.

The longevity diet bears similarities to the Mediterranean diet, with its emphasis on plant foods and healthy fats. But it takes things further by restricting proteins and incorporating fasting.

Let's look at the key components of this diet in more detail:

More Good Carbs, Less Protein

A central pillar of the longevity diet is to shift your macronutrient balance more towards unrefined carbohydrates and away from excessive proteins, especially from animal sources.

Most modern diets are too high in proteins, which stresses our cells and activates pro-aging pathways, as per Dr. Longo's research.

The longevity diet recommends:

• 55-70% of calories from unrefined carbs - whole grains, fruits, starchy vegetables, beans, lentils etc. These provide antioxidants and fiber.
• 10-15% from plant proteins - beans, legumes, nuts, seeds, soy foods etc. These support cellular repair and renewal.
• 15-20% from healthy fats - olive oil, nuts, avocados etc. These fight inflammation.
• Only 9-12% from animal proteins - limit red meat and dairy.

Prioritizing carbs this way optimizes metabolism, reduces IGF-1 and mTOR (pro-aging pathways), and activates restorative sirtuin genes.

Intermittent Fasting and Time-Restricted Eating

Fasting is a key component of longevity diets. Periodic fasting gives cells time to repair themselves and clear out damaged molecules, which rejuvenates the body.

Dr. Longo recommends the "5:2" style of intermittent fasting where you restrict calories to 600-800 two days a week. This fasting mimics plan was shown to improve biomarkers of aging in a clinical trial.

He also advises daily 12-14 hour fasts - finishing dinner by 7-8 pm and not eating breakfast until 8-10 am next day. This simple time-restricted eating pattern gives your body a daily period of rejuvenation.

Focus on Plant Fats, Avoid Saturated Fats

Not all fats are equal when it comes to health and longevity. The longevity diet minimizes saturated fats from meat and dairy which can drive inflammation.

Instead, it advocates getting the bulk of your fats from plant sources like:

• Extra virgin olive oil
• Nuts and seeds
• Avocados
• Olives
• Coconut oil

These contain healthy mono- and polyunsaturated fats that fight oxidative stress and inflammation.

It's fine to eat full-fat dairy foods like yogurt but limit high-fat red meats. A mainly plant-based approach is ideal.

Incorporate Fish 2-3 Times a Week

Most longevity diets including Dr. Longo's incorporate fish consumption.

Cold-water fatty fish like salmon provide anti-inflammatory omega-3s which are linked to longevity. Eating oily fish 2-3 times per week gives you enough omega-3s to reduce disease risk.

Fish also contains important micronutrients like selenium, iodine and Vitamin D.

However, avoid fried fish and limit fish intake if you have mercury concerns.

Stay Hydrated and Drink Tea

Staying well hydrated is vital for health. Aim for 8-10 glasses of water daily. Herbal teas also count towards your fluid intake.

Green tea is a longevity superstar containing polyphenols and EGCG that activate sirtuins and other anti-aging genes. Drink 2-3 cups of green tea daily for maximum benefits.

Avoid Overeating

Overeating and carrying excess body fat drives inflammation which accelerates aging. The longevity diet emphasizes eating until you are 80% full to avoid overweight.

It also advises lighter dinners since digestion at night can disrupt sleep and circadian rhythms. Stop eating 2-3 hours before bed.

Avoid calorie-dense processed foods high in refined carbs, sugars and bad fats. These spike blood sugar and insulin, promote weight gain and impair cellular repair.

What are the Benefits of the Longevity Diet?

Research shows that adhering to the core principles of the longevity diet can:

• Extend healthy lifespan - In studies on animals, Dr. Longo's fasting-mimicking diet extended lifespan by up to 20%. Human trials show it improves longevity biomarkers.
• Reduce risk of age-related diseases - The diet is linked to lower risks of diabetes, cancer, cardiovascular and neurodegenerative diseases.
• Optimize weight - The high fiber carbs and plant proteins promote satiety and healthy weight maintenance.
• Slow aging process - It regulates IGF-1, mTOR, sirtuins and other longevity pathways to slow cellular aging.
• Enhance cellular repair and regeneration - Fasting, protein cycling and eating polyphenol-rich foods optimizes autophagy and stem cell function for self-renewal.
• Improve metabolic health - Fasting helps insulin sensitivity and carb-protein ratio optimizes glucose metabolism.
• Reduce inflammation - Emphasis on plant foods high in antioxidants and avoidance of saturated fats minimizes inflammation.
• Boost brain function - It enhances BDNF which stimulates brain plasticity and neurogenesis.

In summary, the longevity diet targets multiple biological mechanisms involved in aging and longevity to extend our "healthspan" - the number of years we live free of major diseases.

How to Follow the Longevity Diet: A Practical Guide

Implementing the longevity diet requires some shifts from a typical Western diet, but it can be adapted to suit individual needs and preferences. Here is a practical step-by-step guide:

Step 1: Shift Carb-Protein Ratio

Aim for 55-70% of calories from good carbohydrates and 9-15% from proteins. Here are some easy ways to do this:

• Base meals around starchy veggies like potatoes, sweet potatoes, yams, beets, winter squash.
• Eat more beans, lentils and whole grains like oats, quinoa, brown rice.
• Snack on fruits and nuts.
• Use legume-based pastas.
• Limit red meat to 1-2 times a week max. Get proteins from plants.

Step 2: Incorporate Intermittent Fasting

Try the 5:2 diet fasting mimicking approach. For two non-consecutive days a week, eat 800 calories following this meal plan:

• Breakfast: Fruit smoothie with plant protein powder
• Lunch: Vegetable soup or salad with beans
• Snack: Hummus with raw veggies
• Dinner: Tofu stir fry with broccoli and peppers

On other days, eat normally but time-restrict nighttime eating to 11 hours a day i.e. 8 hour fast.

Step 3: Focus on Anti-Inflammatory Fats

cook with extra virgin olive oil and eat avocados daily. Snack on nuts and seeds. Limit butter and fatty red meats. Eat oily fish 2-3 times a week.

Step 4: Stay Hydrated

Drink 8-10 cups of fluids daily. Herbal tea, especially green tea, counts towards this total.

Step 5: Avoid Overeating

Practice mindful eating and stop when 80% full. Have lighter dinners. Avoid eating 2-3 hours before bedtime.

Step 6: Minimize Processed Foods

Avoid sugar-sweetened beverages, refined flour products, fried foods and processed snack foods. These are pro-inflammatory and damage cellular repair.

Step 7: Supplement Wisely

Strategic supplementation can further boost longevity:

• Omega-3s - If not eating fish regularly, take algal omega-3 supplements.
• Vitamin D - Many people are deficient. Get tested and supplement as needed.
• Probiotics - Support healthy gut microbiome.
• NAD+ boosters - NAD+ levels decline with age. Consider NR or NMN supplements.
• Polyphenols - Catechins, reservatrol, etc. activate sirtuins.

Longevity Diet Q&A

Let's look at some common questions about this way of eating:

Is the longevity diet superior for health compared to keto or paleo?

Overall, yes - the longevity diet aims to optimize nutrition for longevity versus short-term goals like weight loss. The higher carb intake provides antioxidants without spiking blood sugar. And limiting proteins long-term prevents risks from excess mTOR activation.

Don't we need lots of protein to stay strong as we age?

Most people eat way more protein than needed. The RDA for protein is only 0.8g/kg which works out to under 50g for most adults. Strength training and adequate vitamin D and calcium also builds bones as we age - not just protein. Excess protein leads to negative effects long-term.

Can the longevity diet help me live to 100?

The longevity diet is scientifically designed to extend lifespan and healthspan by preventing age-related disease. While longevity is multifactorial, adhering to the diet long-term gives you excellent odds of celebrating your 100th birthday in good health!

What does a longevity expert like Dr. Valter Longo eat on a daily basis?

In interviews, Dr. Longo says he follows a pescatarian Mediterranean-style diet - lots of vegetables, olive oil, beans, nuts, whole grains and fish. He avoids refined carbs and sugars. He also practices time-restricted eating and periodic fasting mimicking. His diet aligns with the longevity diet he created.

Should I exercise on fasting days?

Light walking is fine on fasting days but avoid strenuous workouts which can leave you feeling depleted. Follow your usual exercise routine on non-fasting days.

Longevity Diet Grocery Shopping List

Here's a handy grocery list to help you get started on nutrient-dense, longevity boosting foods:

Proteins

• Legumes - lentils, black beans, garbanzo beans
• Tofu and tempeh
• Almonds, walnuts, pistachios
• Chia seeds and flaxseeds
• Nutritional yeast
• Salmon and sardines

Carbohydrates

• Quinoa
• Oatmeal
• Brown rice
• Sweet potatoes
• Winter squash
• Fresh or frozen fruits - berries, peaches, bananas
• Broccoli
• Spinach
• Tomatoes
• Bell peppers
• Mushrooms
• Onions and garlic

Fats

• Extra virgin olive oil
• Avocados
• Olives
• Nuts and seeds

Beverages

• Green tea
• Herbal tea
• Coffee
• Water or sparkling water

Seasonings/Condiments

• Sea salt
• Pepper
• Vinegars - balsamic, apple cider
• Dried herbs and spices
• Hummus
• Salsa
• Mustard
• Lemon juice

Supplements

• Omega-3 supplements
• Probiotic capsules
• Vitamin D3
• Polyphenol extracts like green tea

Sample Longevity Diet Meal Plan

Here is a sample one day meal plan to illustrate what types of foods and macronutrient composition to aim for:

Breakfast

Oatmeal made with chia seeds, walnuts and blueberries

Green tea

Lunch

Massaged kale salad with chickpeas, beets, avocado and balsamic dressing

Hummus with whole grain pita and crudites

Afternoon Snack

Apple slices with peanut butter

Dinner

Veggie and lentil soup

Quinoa salad with bell peppers, olive oil, lemon

Baked salmon

Dessert

Dark chocolate square

This provides around:

• 60% calories from carbs
• 15% from plant proteins
• 20% from healthy fats

It limits animal protein to one serving of fish.

Try creating a weekly meal plan incorporating the longevity diet principles and refer back to this article anytime you need guidance or inspiration!

The Longevity Diet Offers a Recipe for Healthy Aging

The longevity diet created by pioneering researcher Dr. Valter Longo provides a science-based blueprint for eating to slow aging, prevent disease, and extend healthy lifespan.

By focusing on whole plant foods that are high in protective compounds yet low in proteins, practicing intermittent fasting and time-restricted eating, staying hydrated, and avoiding overeating, you can upregulate longevity genes and cellular repair pathways.

Implementing this way of eating takes some intentionality. But the payoff is potentially adding more years of health and vitality to your lifespan so you can continue doing everything you love well into old age.

So skip the extreme fad diets and instead embrace the longevity diet's moderate, sustainable, anti-inflammatory approach. With some simple shifts, you can start activating your longevity genes and enjoying the best of health for many decades to come.