We’ve all been told time and time again that food and proper nutrition are vital to health, and eating well has the ability to alter our health and functional capacity. However, factors regarding what, how and when to eat for optimal health are still somewhat controversial subjects, along with what the best longevity diet is.
We can learn from the blue zones (regions where people live significantly longer than average) that certain dietary guidelines can have a major impact on your life span, but how do we make the knowledge work for the modern American adult?
In recent years, researchers have used information gathered for more than a century to define a “longevity diet,” or approach to eating that leads to a longer, healthier life. What they found in an analysis of studies published in 2022 was that eating certain foods, and avoiding others, can increase life span by 10.7 years in women and 13 years in men, if started at age 20.
If started at 60 years old, the longevity diet can increase life expectancy by eight years, according to the study.
So what is the longevity diet, how does it work, what foods should you eat and avoid, and how do you follow it?
What is the longevity diet?
Living a long, healthy life isn’t just about good genes. Your diet plays a crucial role, too. That’s where the longevity diet comes in.
Backed by scientific research and inspired by the eating habits of the world’s longest-living people, the longevity diet emphasizes whole, plant-based foods and balanced eating patterns that can help reduce the risk of chronic diseases and promote a longer life span.
The longevity diet as a nutritional plan was developed by Dr. Valter Longo, a biochemist and longevity researcher, which was detailed in his book, “The Longevity Diet.” It’s based on years of scientific studies on aging, cellular health and dietary patterns in populations known for their long lives, like those in the blue zones.
The core idea of the longevity diet is to support healthy aging at the cellular level, reduce inflammation, regulate blood sugar and promote autophagy (the body’s natural cellular clean-up process). It combines elements of plant-based eating, calorie moderation and intermittent fasting.
Key principles of the longevity diet
- Focus on plant-based foods
- Moderate protein intake, especially from animal sources
- High consumption of legumes and whole grains
- Healthy fats, like olive oil and nuts
- Limited sugar and processed foods
- Periodic fasting or time-restricted eating
Longevity diet study findings
As mentioned above, food scientists and researchers have expanded upon Longo’s book to help define the best longevity diet, which is more of an eating pattern than a full-on diet, per se.
The analysis of studies published in April 2022 in the journal Cell focused on pinpointing nutrition strategies that have been shown to delay aging or prevent disease. Based on the information collected, researchers defined a longevity diet that may optimize life span and healthspan in humans.
The study concluded that following these dietary guidelines would be a valuable complement to standard healthcare and can be taken as a preventative measure to avoid morbidity and sustain health into advanced age.
According to researchers, here are the guidelines of the longevity diet:
- Mid-high complex carbohydrate consumption. High complex carb consumption among adults without obesity or insulin resistance will reduce frailty, particularly among the elderly, and provide energy.
- Low but sufficient protein intake that is mostly plant- or fish-based. Protein intake consisting mostly of legumes is ideal, as they contain low content of methionine and other amino acids, which contribute to the reduction of pro-aging activity. Red and processed meats should be reduced or avoided. Mostly stick to plant-based diet principles.
- Fat consumption should make up 30 percent of energy. This includes healthy, plant-based fats, including nuts.
- Intermittent fasting. A 12- to 13-hour daily intermittent fasting period is recommended.
How to follow the longevity diet
Following the longevity diet means embracing mostly plant-based, nutrient-dense foods while limiting meat, dairy and processed products.
Foods to eat
- Vegetables and leafy greens (spinach, kale, broccoli) … aim for a variety of colorful produce to ensure a range of nutrients
- Legumes (lentils, chickpeas, beans)
- Whole grains (brown rice, oats, quinoa)
- Nuts and seeds (almonds, walnuts, flaxseeds)
- Healthy fats (extra virgin olive oil, avocado)
- Fruits (berries, citrus, apples)
- Herbs and spices (turmeric, garlic, ginger)
- Seafood (in moderation, rich in omega-3s)
- Green tea and herbal teas
In addition to eating these anti-aging foods, it’s also a good idea to use anti-aging supplements to fill any nutritional gaps or enhance the benefits of the longevity diet, such as:
- collagen
- vitamin C
- bone broth
- fish oil
- whey protein
- vitamin E
- vitamin A
- colostrum
- CoQ10
- probiotics
- multivitamins
- vitamin D
- vitamin B12
- vitamin K
- turmeric/curcumin
- green powders
- hyaluronic acid
- selenium
- zinc
- resveratrol
- green tea extract
- ginkgo biloba
- ashwagandha
- NAD+
- astragalus
- calcium
- lutein
- saffron
- theanine
- rhodiola
- fisetin
- sulforaphane
- ALA
- taurine
- grape seed extract
- creatine
- magnesium
- niacin
- pterostilbene
- and more
Foods to avoid or limit
- Red and processed meats
- Added sugars and sugary beverages
- Refined grains (white bread, white rice)
- Highly processed foods and snacks
- Excess dairy (especially high-fat or sweetened)
Eating patterns
- Eat within a 12-hour window (e.g., 8 a.m. to 8 p.m.).
- Consider intermittent fasting one to two times a month (under guidance).
- Avoid overeating. Aim for moderation and mindful eating.
Intermittent fasting
Intermittent fasting is a key component of the longevity diet. It involves eating during a specific time window and fasting during the rest of the day.
One common approach is the 12:12 method (eating within a 12-hour window), though some may gradually shift to a 14:10 or 16:8 pattern.
Intermittent fasting has been linked to improved insulin sensitivity, cellular repair through autophagy and reduced inflammation, factors associated with healthy aging.
Fasting mimicking diet
The fasting mimicking diet is a short-term, low-calorie, plant-based protocol also developed by Longo. It mimics the effects of fasting while still allowing limited food intake, typically around 800 to 1,100 calories per day for five consecutive days.
This approach has been shown in studies to promote cellular regeneration, reduce visceral fat and improve metabolic markers without the risks of prolonged fasting. It’s typically done just a few times per year under professional guidance.
Potential benefits
Research on the longevity diet has revealed promising results for promoting overall health and delaying age-related diseases. Potential benefits include:
1. Increased life span
Research has demonstrated that adopting specific dietary patterns can significantly enhance human life span and promote healthy aging. For instance, studies on calorie restriction and fasting support the idea that the diet can extend life by promoting healthier aging.
The longevity diet emphasizes moderate calorie intake, periodic fasting and a balanced consumption of macronutrients. It includes high intakes of legumes, whole grains and nuts, while limiting processed meats and sugar-sweetened beverages.
Such dietary habits have been associated with reduced risks of age-related diseases and an extension of life span.
One study utilizing data from the U.K. Biobank indicated that sustained shifts toward healthier diets could increase life expectancy by approximately 8.9 years for males and 8.6 years for females. The most significant benefits were linked to higher consumption of whole grains, nuts and fruits and reduced intake of processed meats and sugar-sweetened beverages.
Further research has suggested that caloric restriction without malnutrition, lower protein intake and specific nutrient compositions can positively influence life span. Diets rich in whole grains, vegetables, fruits, nuts and coffee are associated with reduced all-cause mortality, whereas high consumption of red and processed meats correlates with increased mortality risk.
2. Lower inflammation
Plant-based foods and healthy fats help reduce systemic inflammation, and research has shown that adopting dietary patterns similar to the longevity diet can reduce inflammation in humans. Plant-based diets, which emphasize fruits, vegetables, whole grains, legumes and nuts, have been associated with lower levels of C-reactive protein (CRP), a key marker of inflammation.
Furthermore, the Okinawa Centenarian Study observed that the traditional Okinawan diet, rich in vegetables, whole grains and soy products, is associated with lower levels of inflammatory markers. This diet’s high antioxidant content contributes to reduced inflammation and a decreased risk of chronic diseases, making it a version of the longevity diet.
3. Better heart health
Whole grains, legumes and omega-3-rich foods support cardiovascular health. More specifically, plant-based diets have been linked to a reduced risk of cardiovascular diseases.
For example, a systematic review and meta-analysis published in 2018 found that such diets are associated with favorable cardiovascular outcomes and intermediate risk factors.
Research also has indicated that higher adherence to healthy plant-based diets correlates with a lower risk of incident cardiovascular disease, cardiovascular disease mortality and all-cause mortality. These findings suggest that incorporating more plant-based foods while reducing animal product intake can significantly benefit cardiovascular health.
4. Reduced risk of chronic diseases
Emphasizing plant-based foods and healthy fats can lower the risk of cardiovascular diseases, type 2 diabetes, neurodegenerative conditions and certain cancers, as research has shown.
A systematic review and meta-analysis from 2022 examined the association between adherence to plant-based diets and the risk of chronic disease mortality. The study concluded that higher adherence to plant-based diets is linked to a lower risk of mortality from chronic diseases, suggesting significant health benefits from such dietary patterns.
Other research published in the Journal of Nutrition investigated the relationship between plant-based diets and the development of multimorbidity (the presence of multiple chronic conditions). The study found that higher adherence to a healthy plant-based diet was inversely associated with the risk of developing multimorbidity among middle-aged and older adults, indicating a protective effect against multiple chronic diseases.
Another study explored the impact of plant-based diets on individuals with chronic kidney disease (CKD). The findings suggested that adherence to an overall plant-based diet and a healthy plant-based diet is associated with a reduced risk of all-cause mortality among individuals with CKD, highlighting the potential benefits of plant-based diets in managing and preventing the progression of CKD.
5. Improved gut health
Fiber-rich foods support a healthy gut microbiome, and balanced nutrient intake also supports better metabolism and energy levels.
A study published in Frontiers in Nutrition found that individuals following vegetarian or vegan diets exhibited a more diverse and stable gut microbiota compared to omnivores. This increased diversity is beneficial for overall gut health and is linked to positive health outcomes.
Research also has indicated that greater adherence to a healthy plant-based diet correlates with a gut microbiome enriched in beneficial bacteria, such as Eubacterium eligens. These microbial profiles are associated with improved metabolic health and reduced inflammation.
A systematic review published in Nutrients also concluded that plant-based diets have short- to moderate-term beneficial effects on the gut microbiome, promoting the growth of health-promoting bacterial species.
6. Enhanced cellular repair
Fasting triggers autophagy, which helps clear damaged cells. Since calorie restriction has been shown to upregulate autophagy, a crucial cellular process for degrading and recycling damaged components, the longevity diet can help repair cells.
A review in Ageing Research Reviews, for example, concluded that both fasting and calorie restriction induce autophagy across various tissues, promoting cellular maintenance and repair.
Intermittent fasting also activates adaptive cellular stress response pathways that enhance DNA repair mechanisms. Further research published in Ageing Research Reviews revealed that intermittent fasting stimulates pathways that improve mitochondrial health, DNA repair and autophagy, contributing to cellular resilience.
Specific dietary components can influence DNA repair processes, and one review relayed that certain nutrients affect telomerase activity, bioenergetics, DNA repair and oxidative stress, all linked to aging and cancer risk.
Incorporating these dietary strategies may bolster the body’s natural cellular repair processes, contributing to improved health and longevity.
7. Weight management
A diet rich in whole foods and low in processed items can aid in maintaining a healthy weight.
A systematic review published in 2020, for instance, evaluated intervention studies assessing the effects of various plant-based diets on body weight and body mass index (BMI). The review concluded that plant-based diets are associated with significant weight loss and improvements in BMI, suggesting their potential value for weight management.
Meanwhile, the Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy (CALERIE) trial investigated the impact of sustained caloric restriction in humans. Participants who reduced their caloric intake by 25 percent over two years achieved a significant and sustained weight loss of approximately 10 percent, indicating the effectiveness of caloric restriction in weight management.
Recent studies also have explored intermittent fasting as an alternative approach to continuous caloric restriction. For instance, a study compared time-restricted eating combined with caloric restriction to caloric restriction alone in overweight and obese adults.
The findings suggested that combining time-restricted eating with caloric restriction may have more favorable effects on weight loss and metabolic health than caloric restriction alone.
8. Enhanced cognitive function
Nutrient-dense foods contribute to brain health and may reduce the risk of cognitive decline.
A study published in Proceedings of the National Academy of Sciences investigated the effects of caloric restriction on memory performance in elderly individuals. Participants who reduced their caloric intake by 30 percent over three months exhibited a significant 20 percent improvement in verbal memory scores.
This enhancement correlated with decreases in fasting insulin and inflammatory markers, suggesting that caloric restriction may bolster cognitive function by improving metabolic and inflammatory profiles.
In addition, research featured in Brain and Behavior examined the relationship between plant-based dietary patterns and cognitive function among Chinese older adults. The study found that higher adherence to a healthy plant-based diet was associated with a 55 percent reduction in the odds of cognitive impairment.
In contrast, diets rich in unhealthy plant-based foods correlated with an increased risk of cognitive decline. These findings suggest that the quality of plant-based foods consumed plays a crucial role in cognitive health.
That’s not all. A review in Nutrients discussed the potential benefits of intermittent fasting on cognitive function, suggesting that it may enhance brain health through various metabolic and cellular mechanisms.
Finally, a study from 2022 explored the association between dietary markers indicative of a plant-based diet and cognitive performance in older adults. The results indicated that individuals with dietary patterns high in fiber and polyunsaturated fats, and low in saturated fats and protein (characteristics of plant-based diets), performed better on executive function tasks and long-term memory assessments.
This suggests that specific macronutrient profiles inherent to plant-based diets may contribute to improved cognitive abilities.
Limitations
While the longevity diet is backed by science and offers many benefits, it’s not without its challenges. For instance:
- It may require adjustments for certain age groups, pregnant individuals or those with medical conditions.
- Low protein intake could be problematic for the elderly or athletes, as protein needs may vary.
- Access to fresh, whole foods can be limited depending on location or budget.
- Adherence to fasting or time-restricted eating may be difficult for some.
- Strict adherence may lead to deficiencies in vitamin B12, iron, omega-3 fatty acids and other nutritional deficiencies. Supplementation might be necessary.
- Some may find it challenging to maintain the diet long term due to lifestyle or cultural factors.
Always consult a healthcare provider or registered dietitian before making significant dietary changes.
Seven-day sample menu
Here’s a sample weekly menu based on the longevity diet principles:
Day 1
- Breakfast: Oatmeal with berries and flaxseeds
- Lunch: Lentil soup with whole grain bread and side salad
- Snack: Small apple
- Dinner: Quinoa with roasted vegetables and olive oil drizzle
- Snack: Handful of walnuts
Day 2
- Breakfast: Green smoothie with kale, banana and almond milk
- Lunch: Chickpea salad with olive oil and lemon
- Snack: Carrot sticks with hummus
- Dinner: Whole wheat pasta with tomato sauce, garlic and spinach
- Snack: Fresh fruit
Day 3
- Breakfast: Chia pudding with almond milk and strawberries
- Lunch: Black bean and brown rice bowl with avocado
- Snack: Small handful of almonds and a few dried apricots
- Dinner: Baked sweet potato with steamed broccoli and tahini
- Snack: Roasted chickpeas
Day 4
- Breakfast: Whole grain toast with avocado
- Lunch: Minestrone soup with barley
- Snack: Unsweetened coconut yogurt with a few berries
- Dinner: Grilled portobello mushroom with quinoa and kale
- Snack: Mixed nuts
Day 5
- Breakfast: Fresh fruit salad and herbal tea
- Lunch: Lentil and veggie stir-fry
- Snack: Cucumber slices and guacamole
- Dinner: Grilled salmon with greens and olive oil
- Snack: Edamame
Day 6
- Breakfast: Steel-cut oats with raisins and cinnamon
- Lunch: Hummus wrap with spinach, tomatoes and cucumbers
- Snack: Air-popped popcorn
- Dinner: Farro with roasted beets and arugula
- Snack: Apple slices with almond butter
Day 7
- Breakfast: Smoothie bowl with banana, spinach and chia seeds
- Lunch: Quinoa salad with chickpeas and parsley
- Snack: A pear and a small handful of pistachios
- Dinner: Vegetable stew with whole grain bread
- Snack: Dark chocolate square
How to eat for longevity tips
The researchers from the analysis of studies pinpointed a set of dietary principles that, based on data, lead to a longer life span. As opposed to a dietary plan, they noted that, more generally, eating a diet rich in complex carbohydrates and lower in protein is ideal.
When it comes to specific food choices, this can look different for different cultures or even preferences, but here’s some starting points for how to eat for longevity and healthspan, based on this study:
- Complex carbohydrates make up most of your diet, especially whole grains: Barley, amaranth, brown rice, buckwheat, quinoa, farro, millet, oats, spelt and teff.
- Moderate-low protein intake, especially plant-based protein: Lentils, green peas, quinoa, chickpeas, hemp seeds, pumpkin seeds and nutritional yeast. For meat protein, wild-caught fish is recommended.
- Moderate-low healthy fats: Avocado, extra-virgin olive oil, coconut oil, and nuts and seeds.
In addition to these foods for extending life, nutrient-dense fruits and vegetables provide disease-fighting antioxidants. Some great examples include leafy greens, berries, garlic, onions, herbs and spices.
Avoiding certain foods is also part of the longevity diet, especially red and processed meats. Reducing or avoiding high-sugar foods, products made with artificial ingredients and packaged items is recommended.
What about other natural life extenders? We know that lifestyle changes, like spending more time outdoors, increasing physical activity, engaging in social relationships and spreading kindness, are also effective in increasing life span.
Here are some more tips when following the longevity diet:
- Eat mostly plants: Aim for 80 percent to 90 percent of your calories from plant-based sources.
- Stick to whole foods: Choose foods that are as close to their natural forms as possible.
- Practice portion control: Avoid overeating by eating mindfully and stopping when you’re satisfied.
- Drink plenty of water: Stay hydrated, and limit sugary or high-calorie drinks.
- Include fasting: Talk to a healthcare provider about intermittent fasting if it fits your health goals.
- Cook at home: Home-cooked meals give you more control over ingredients and portion sizes.
- Stay active and connected: Combine healthy eating with regular movement and strong social ties for a full longevity lifestyle. Share meals with family and friends to enhance emotional well-being.
- Limit alcohol consumption: If consumed, keep it moderate.
- Start gradually: You don’t have to overhaul your diet overnight. Make small, sustainable changes one step at a time.
- Read ingredient labels: Choose foods with simple, recognizable ingredients, and avoid heavily processed items with added sugars, trans fats and preservatives.
- Take note of food allergies or sensitivities: Pay attention to how your body reacts to certain foods, and avoid anything that causes discomfort or inflammation.
Frequently asked questions
What does the longevity diet consist of?
The longevity diet focuses on promoting a longer, healthier life and typically includes:
- Plant-based foods: Mostly vegetables, legumes, whole grains, nuts and seeds.
- Low protein intake (especially from animal sources) before age 65.
- High healthy fat intake: From sources like olive oil, avocados and nuts.
- Minimal sugar and refined carbs.
- Limited animal products: Small portions of fish a few times per week are allowed.
- Time-restricted eating: Eating all meals within a 12- to 13-hour window.
- Periodic fasting: Fasting mimicking diet for five days every one to six months.
Can you eat eggs on the longevity diet?
Eggs are not strictly forbidden, but they are limited. The diet encourages minimizing animal protein, especially for younger individuals. Older adults may include eggs in moderation due to increased protein needs with age.
What is the Longo diet breakfast?
A typical longevity diet breakfast might include:
- Oatmeal with nuts and fruit
- Whole grain toast with avocado
- Herbal tea or black coffee (no sugar)
- Low protein, high fiber and healthy fats are emphasized
Is the longevity diet legitimate?
Yes, it’s backed by scientific research, especially from Dr. Valter Longo’s studies on centenarians and animal models. It draws from epidemiological data and studies on fasting, aging and chronic disease. However, more long-term, large-scale human trials would strengthen the evidence.
Can the longevity diet help with weight loss?
Yes, it can. The diet’s high fiber and low sugar diet, combined with time-restricted eating and periodic fasting, can support sustainable weight loss and reduced visceral fat, especially when combined with exercise.
How long do you need to fast for longevity?
The longevity diet promotes daily fasting for 12 hours. It also encourages five consecutive days of following a fasting mimicking diet every one to six months, depending on age, health status and goals.
Do you need to exercise on the longevity diet?
Yes, moderate exercise is encouraged, such as:
- At least 150 minutes of moderate activity per week (e.g., walking, cycling).
- Strength training and balance exercises for older adults. Exercise complements the diet by enhancing metabolism, muscle preservation and overall health.
What are the drawbacks of the longevity diet?
Some potential drawbacks include:
- Restrictive for some: Limited animal products might not suit everyone.
- Requires planning: Especially for the fasting mimicking diet or balancing macronutrients.
- Low protein risks: In younger individuals, too little protein could impact muscle mass.
- Not ideal for everyone: People with certain medical conditions (like diabetes, eating disorders or frailty) should consult a doctor before trying it.
Conclusion
- The longevity diet is more than just a meal plan; it’s a lifestyle inspired by the world’s healthiest and longest-living populations. Centered around whole, plant-based foods, healthy fats, moderate protein and smart eating patterns, it offers a sustainable path to better health and graceful aging.
- An analysis of studies published in the journal Cell focused on defining nutrition strategies that have been shown to delay aging or prevent disease.
- Based on the information collected, researchers suggested a longevity diet that may optimize life span and healthspan in humans. It includes high complex carbohydrate intake and moderate-low plant- or fish-based protein intake, with moderate-low healthy fat intake.
- Ideal foods, according to the study findings, include whole grains, legumes and nuts, with some wild-fish consumption.
- The longevity diet guidelines also include intermittent fasting for 12-13 hours per day.
- Whether you’re aiming to reduce chronic disease risk, live longer or simply feel better each day, the longevity diet offers a solid, research-backed foundation for long-term wellness.
