Longevity Diet

BOOK By Dr Luongo

The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight Hardcover – Illustrated, January 2, 2018

https://bit.ly/LongevityDiet

Longevity Diet - What when and how to eat to live longer

It does seem possible to extend your healthspan and lifespan by eating the right foods, in the right amounts, at the right time but the practice of the preaching is fairly complicated and poses a very challenging undertaking and requires detailed individualization of the national patterns.

There does not exist a one-size-fits-all diet that is optimal for everyone at every age. Composition of a healthy diet may need to change as a person ages. For example, those aged 65 years and over may need to increase their protein intake to avoid frailty but do so with diligence and not overdo it and engage in nitrogen overloading.

A single universal diet would not secure the desired objectives of healthspan and longevity expiation or terminal disability compaction. There are factors like genetics, geographic location, ethnicity and ethnically practiced nutritional practices and the status or composition of enteric microbiome and the health of the epigenomic factors that come into the equation. Shifts in dietary patterns would need to adapt to the life phase or the decade of life the individual is in such that the senior and centenarian diet would be very different from the infancy diet and Eskimo or Icelandic diet would be remote from the equatorial resident and Middle Eastern diet of Pacific Islanders diet

Things get father complicated that research of dietetics is fraught with hurdles challenges and unaffordable by society research costs and targeted research has only yet begun or being contemplated to be launched such that the pertinent questions await answers and a new nutrition research would attempt to answers answer. At present the dietary prescriptions and recommendations are mostly guesswork and rely heavily on intuition or common sense with limited and unproven quasi-anecdotal observation.

Researchers have recently carried out a meta-analysis of hundreds of nutrition and aging studies, covering topics such as fasting, calorie restriction, ketogenic diets, and life extension in short-lived animal species extracting inferences from studies molecular biology research to epidemiological data on centenarian lifestyles choices. Dietary data from rodent or simians appear not extrapolatable to humans.

Conclusions of the above mega meta-analysis suggest that the essential ingredients for healthspan or longevity diet must have the following features.

1. Heavy emphasis on ample to plentiful plant-based foods, sparingly or sparsely sprinkled with animal sourced proteins and fats.

2. The lowest amounts of refined carbohydrates and sugars attainable,

3. Regular intermittent fasting.

4. Near elimination of processed foods particularly hyper-processed meats

5. Near elimination of drinks other than water, milk, coffee, and modest amounts of alcoholic beverages.

Additional relevant comments worthy of note are

1. It is desirable to include ample soluble fibre of lentils and insoluble plant fibre

2. Addition of seeds and nuts into the diets is a good idea

3. Counting calories is less important than maintaining a lean body mass.

4. An active lifestyle with well optimized dietary habits are more important than the body weight if the lean body mass fails to be brought under control with some effort.

5. Inclusion of a large number of plant and to a limited extent animal species as the food source is a very desirable objective by becoming an indiscriminovorous.

Those wishing to learn details may wish to study “Longevity diet: More carbs, fasting, and less protein.”

Also looked at what the science says about breakfast as the most important meal of the day, plus the latest research on the benefits of drinking tea for overall health.

Longevity Diet

Longo & Anderson published Nutrition, longevity and disease: From molecular mechanisms to interventions in Apr, 2022 Vol 185(9), P1455-1470,

Diet as a whole, encompassing food composition, calorie intake, and the length and frequency of fasting periods, affects the time span in which health and functional capacity are maintained. Here, we analyze aging and nutrition studies in simple organisms, rodents, monkeys, and humans to link longevity to conserved growth and metabolic pathways and outline their role in aging and age-related disease. We focus on feasible nutritional strategies shown to delay aging and/or prevent diseases through epidemiological, model organism, clinical, and centenarian studies and underline the need to avoid malnourishment and frailty. These findings are integrated to define a longevity diet based on a multi-pillar approach adjusted for age and health status to optimize lifespan and healthspan in humans.

Diet as a whole, encompassing food composition, calorie intake, and the length and frequency of fasting periods, affects the time span in which health and functional capacity are maintained. Here, we analyze aging and nutrition studies in simple organisms, rodents, monkeys, and humans to link longevity to conserved growth and metabolic pathways and outline their role in aging and age-related disease. We focus on feasible nutritional strategies shown to delay aging and/or prevent diseases through epidemiological, model organism, clinical, and centenarian studies and underline the need to avoid malnourishment and frailty. These findings are integrated to define a longevity diet based on a multi-pillar approach adjusted for age and health status to optimize lifespan and healthspan in humans.

In 440 BCE, the Greek physician Hippocrates said, “Let food be thy medicine and let thy medicine be food.” His wisdom has proven true since we now know that altering the level, type, and timing of food consumption (i.e., fasting) is perhaps the most potent, feasible, and safest intervention to improve health, extend longevity, and extend the time in which health and functional capacity are maintained (i.e., healthspan) in species ranging from bacteria to humans. In fact, the fundamental relationships between nutrients and cellular responses are conserved from unicellular microorganisms to humans. However, despite extensive research, the type, quantity, and combination of nutrients that optimize healthy longevity remain highly controversial. In addition, increasing evidence suggests that in humans’ nutrition must be adjusted to age, sex, genetics, and metabolic risk status of an individual and that tailoring specific dietary recommendations is essential for full beneficial effects to be realized. Understanding and harnessing these evolutionary conserved mechanisms in addition to personalizing dietary interventions will be key to optimize human healthspan and longevity. Here, we explore the link between nutrients, fasting, genes, and longevity in short-lived species and connect these links to clinical and epidemiological studies in primates and humans, including centenarians. By adopting a multi-system and multi-pillar approach based on over a century of research, we can begin to define a longevity diet that represents a solid foundation for nutritional recommendation and for future research.

Nutrition and delayed aging in short-lived species

In this section we cover in broad strokes the evidence that the pace of aging can be altered by inhibiting the function of nutrient-responsive genes and pathways or altering the quantity, type of nutrients, and feeding patterns that regulate them. Taking examples from studies in yeast, worms, and fruit flies, we discuss the biology behind nutritional modulation of longevity and describe some of the common themes emerging, which point to metabolic and growth regulatory pathways as key influences on healthspan. In particular we emphasize the conserved mechanisms and how these might play into aging regulation. Insights gleaned from studies of short-lived species provide the foundation for the fundamental biology of longevity, and for how different nutrients and their levels impact molecular processes that are vital to maintaining health with advancing age

Researchers have identified an optimal diet to extend longevity comprising of various aspects of diet, from food composition and caloric intake to the length and frequency of fasting periods.

Source: USC

Examining a range of research from studies in laboratory animals to epidemiological research in human populations gives scientists a clearer picture of what kind of nutrition can offer the best chance for a longer, healthier life, said USC Leonard Davis School of Gerontology Professor Valter Longo.

In an article that includes a literature review published April 28 in Cell, Longo and coauthor Rozalyn Anderson of the University of Wisconsin describe the “longevity diet,” a multi-pillar approach based on studies of various aspects of diet, from food composition and calorie intake to the length and frequency of fasting periods.

“We explored the link between nutrients, fasting, genes, and longevity in short-lived species, and connected these links to clinical and epidemiological studies in primates and humans, including centenarians,” Longo said.

“By adopting a multi-system and multi-pillar approach based on over a century of research, we can begin to define a longevity diet that represents a solid foundation for nutritional recommendation and for future research.”

What—and when—to eat for longevity

Longo and Anderson reviewed hundreds of studies on nutrition, diseases and longevity in laboratory animals and humans and combined them with their own studies on nutrients and aging.

The analysis included popular diets such as the restriction of total calories, the high-fat and low-carbohydrate ketogenic diet, vegetarian and vegan diets, and the Mediterranean diet.

The article also included a review of different forms of fasting, including a short-term diet that mimics the body’s fasting response, intermittent fasting (frequent and short-term) and periodic fasting (two or more days of fasting or fasting-mimicking diets more than twice a month).

In addition to examining lifespan data from epidemiological studies, the team linked these studies to specific dietary factors affecting several longevity-regulating genetic pathways shared by animals and humans that also affect markers for disease risk, including levels of insulin, C-reactive protein, insulin-like growth factor 1, and cholesterol.

The authors report that the key characteristics of the optimal diet appear to be moderate to high carbohydrate intake from non-refined sources, low but sufficient protein from largely plant-based sources, and enough plant-based fats to provide about 30 percent of energy needs.

Ideally, the day’s meals would all occur within a window of 11-12 hours, allowing for a daily period of fasting, and a 5-day cycle of a fasting or fasting-mimicking diet every 3-4 months may also help reduce insulin resistance, blood pressure and other risk factors for individuals with increased disease risks, Longo added.

He described what eating for longevity could look like in real life: “Lots of legumes, whole grains, and vegetables; some fish; no red meat or processed meat and very low white meat; low sugar and refined grains; good levels of nuts and olive oil, and some dark chocolate.”

What’s next for the longevity diet

The next step in researching the longevity diet will be a 500-person study taking place in southern Italy, Longo said.

The longevity diet bears both similarities and differences to the Mediterranean-style diets often seen in super-aging “Blue Zones,” including Sardinia, Italy; Okinawa, Japan; and Loma Linda, California. Common diets in these communities known for a high number of people age 100 or older are often largely plant-based or pescatarian and are relatively low in protein.

But the longevity diet represents an evolution of these “centenarian diets,” Longo explained, citing the recommendation for limiting food consumption to 12 hours per day and having several short fasting periods every year.

Desirably, the day’s meals would all occur within a window of 11-12 hours, (although a shorter 8-hour window may be better) allowing for a daily period of fasting, and a 5-day cycle of a fasting or fasting-mimicking diet every 3-4 months may also help reduce insulin resistance, blood pressure and other risk factors for individuals with increased disease risks. Image is in the public domain

In addition to the general characteristics, the longevity diet should be adapted to individuals based on sex, age, health status, and genetics, Longo noted. For instance, people over age 65 may need to increase protein in order to counter frailty and loss of lean body mass, as Longo’s own studies illustrated that higher protein amounts were better for people over 65 but not optimal for those under 65, he said.

For people who are looking to optimize their diet for longevity, he said it’s important to work with healthcare provider specialized in nutrition on personalizing a plan focusing on smaller changes that can be adopted for life, rather than big changes that will cause a harmful major loss of body fat and lean mass, followed by a regain of the fat lost, once the person abandons the very restrictive diet.

“The longevity diet is not a dietary restriction intended to only cause weight loss but a lifestyle focused on slowing aging, which can complement standard healthcare and, taken as a preventative measure, will aid in avoiding morbidity and sustaining health into advanced age,” he said.

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Study Outlines the Characteristics of a ‘Longevity Diet’

Neuroscience April 28, 2022

Summary: Researchers have identified an optimal diet to extend longevity comprising of various aspects of diet, from food composition and caloric intake to the length and frequency of fasting periods.

Examining a range of research from studies in laboratory animals to epidemiological research in human populations gives scientists a clearer picture of what kind of nutrition can offer the best chance for a longer, healthier life, said USC Leonard Davis School of Gerontology Professor Valter Longo.

In an article that includes a literature review published April 28 in Cell, Longo and coauthor Rozalyn Anderson of the University of Wisconsin describe the “longevity diet,” a multi-pillar approach based on studies of various aspects of diet, from food composition and calorie intake to the length and frequency of fasting periods.

“We explored the link between nutrients, fasting, genes, and longevity in short-lived species, and connected these links to clinical and epidemiological studies in primates and humans, including centenarians,” Longo said.

“By adopting a multi-system and multi-pillar approach based on over a century of research, we can begin to define a longevity diet that represents a solid foundation for nutritional recommendation and for future research.”

What—and when—to eat for longevity

Longo and Anderson reviewed hundreds of studies on nutrition, diseases and longevity in laboratory animals and humans and combined them with their own studies on nutrients and aging.

The analysis included popular diets such as the restriction of total calories, the high-fat and low-carbohydrate ketogenic diet, vegetarian and vegan diets, and the Mediterranean diet.

The article also included a review of different forms of fasting, including a short-term diet that mimics the body’s fasting response, intermittent fasting (frequent and short-term) and periodic fasting (two or more days of fasting or fasting-mimicking diets more than twice a month).

In addition to examining lifespan data from epidemiological studies, the team linked these studies to specific dietary factors affecting several longevity-regulating genetic pathways shared by animals and humans that also affect markers for disease risk, including levels of insulin, C-reactive protein, insulin-like growth factor 1, and cholesterol.

The authors report that the key characteristics of the optimal diet appear to be moderate to high carbohydrate intake from non-refined sources, low but sufficient protein from largely plant-based sources, and enough plant-based fats to provide about 30 percent of energy needs.

Ideally, the day’s meals would all occur within a window of 11-12 hours, allowing for a daily period of fasting, and a 5-day cycle of a fasting or fasting-mimicking diet every 3-4 months may also help reduce insulin resistance, blood pressure and other risk factors for individuals with increased disease risks, Longo added.

He described what eating for longevity could look like in real life: “Lots of legumes, whole grains, and vegetables; some fish; no red meat or processed meat and very low white meat; low sugar and refined grains; good levels of nuts and olive oil, and some dark chocolate.”

What’s next for the longevity diet

The next step in researching the longevity diet will be a 500-person study taking place in southern Italy, Longo said.

The longevity diet bears both similarities and differences to the Mediterranean-style diets often seen in super-aging “Blue Zones,” including Sardinia, Italy; Okinawa, Japan; and Loma Linda, California. Common diets in these communities known for a high number of people age 100 or older are often largely plant-based or pescatarian and are relatively low in protein.

But the longevity diet represents an evolution of these “centenarian diets,” Longo explained, citing the recommendation for limiting food consumption to 12 hours per day and having several short fasting periods every year.

This shows a bowl of oatmeal and a bowl of yoghurt

Ideally, the day’s meals would all occur within a window of 11-12 hours, allowing for a daily period of fasting, and a 5-day cycle of a fasting or fasting-mimicking diet every 3-4 months may also help reduce insulin resistance, blood pressure and other risk factors for individuals with increased disease risks. Image is in the public domain

In addition to the general characteristics, the longevity diet should be adapted to individuals based on sex, age, health status, and genetics, Longo noted. For instance, people over age 65 may need to increase protein in order to counter frailty and loss of lean body mass, as Longo’s own studies illustrated that higher protein amounts were better for people over 65 but not optimal for those under 65, he said.

For people who are looking to optimize their diet for longevity, he said it’s important to work with healthcare provider specialized in nutrition on personalizing a plan focusing on smaller changes that can be adopted for life, rather than big changes that will cause a harmful major loss of body fat and lean mass, followed by a regain of the fat lost, once the person abandons the very restrictive diet.

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“The longevity diet is not a dietary restriction intended to only cause weight loss but a lifestyle focused on slowing aging, which can complement standard healthcare and, taken as a preventative measure, will aid in avoiding morbidity and sustaining health into advanced age,” he said.