Valter Longo has actually been studying durability in Italy for almost 20 years, however having actually matured in areas like Molochio, Calabria, he would state he’s had an interest in how to live longer essentially all of his life.
In 1989, Longo formally began investigating what it requires to make it to age 100 and beyond. Now, he’s the director of the Longevity and Cancer Laboratory at the IFOM Institute of Molecular Oncology in Milan, Italy.
Longo is likewise the director of the Longevity Institute of the Leonard Davis School of Gerontology at the University of Southern California-Los Angeles.
Italy is the ideal location for Longo’s work, as its home to a number of locations where individuals live longer than many consisting of Sardinia, which is the among the very first areas durability scientist Dan Buettner designated as a “Blue Zone.”
One of Longo’s greatest takeaways in his research studies is that “diet is by far the most important.”
Here’s what Longo states is the very best method to consume for durability.
Limit these 5 troublesome foods
“I recommend what I call the longevity diet, which takes from lots of different things,” Longo informs CNBC Make it. “Both the Okinawa diet and the Mediterranean diet.”
Ideally, the durability diet plan that Longo recommends will follow these qualities:
- Mostly vegan
- Relatively low fruit consumption, however high veggie consumption
- Legumes
- Tree nuts
- Whole grains
- Fish 3 or 4 times a week
From ages 20 to 70, he likewise suggests that individuals consume “no red meat, no breast meat, possibly 2, 3 eggs a week, at many, really little cheese [and] really little animal-based items.”
There are foods that Longo recommends restricting– he calls them the 5 troublesome Ps.
They consist of:
- Potatoes
- Pasta
- Pizza
- Protein
- Pane (bread)
“I think they’re very good ingredients. They just happen to be problematic,” he states, “because people just eat tons of it, and they become sugar very quickly, almost as quickly as table sugar.”
Longo likewise thinks that fasting in a safe method adds to durability– “I advised 12 hours of fasting daily. Let’s state you consume in between 8 a.m. and 8 p.m. [or] 7 a.m. [and] 7 p.m.”– and is a supporter of regularly carrying out a fasting-mimicking diet plan for 5 days at a time.
The fasting-mimicking diet plan includes consuming a diet plan “high in unsaturated fats and low in overall calories, protein and carbohydrates,” according to the USC Leonard Davis School of Gerontology.
A current research study released in the journal Nature Communications (in which Longo was a senior author) discovered that the health of mice– sticking to the fasting-mimicking diet plan– was related to minimized biological age and a lower threat of establishing illness like cancer, diabetes and heart disease.
Longo states, “Those periods of fasting were probably key to maintaining functionality and staying younger.”
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