The Longevity Diet: Eating for a Longer Life

Frequently Asked Questions

1. What exactly is the Longevity Diet?

   The Longevity Diet is a science-backed eating pattern developed by geroscientist Dr Valter Longo. It’s a mostly plant-based, low-protein, Mediterranean-style diet that supports healthy ageing, reduces disease risk, and improves metabolic and cellular function. It emphasises vegetables, legumes, whole grains, healthy fats and time-restricted eating.

2. Is it the same as the Blue Zones diet?

   Not quite — but they overlap heavily. The Blue Zones diet is observational (studying people who live longest). The Longevity Diet is mechanistic and clinical (based on fasting, IGF-1 pathways, and cellular regeneration research). Both point towards plant-forward eating, legumes, and reduced processed foods.

3. Do I need to be fully plant-based?

   No. You don’t have to eliminate animal foods — just reduce them.
   The Longevity Diet recommends:

   85–95% plant-based

   2–3 portions of fish per week

   Limited dairy (mainly fermented)

   Small amounts of eggs or poultry only if needed

4. Why is protein limited in midlife?

   Higher protein intake — especially animal protein — increases IGF-1, mTOR and other growth pathways linked with faster ageing. In midlife (roughly 40–65), keeping protein slightly lower supports longevity and reduces chronic disease risk. After 65, protein can increase to protect muscle mass.

5. Will I lose weight on the Longevity Diet?

   Many people do, but it’s not designed as a weight-loss diet. Improvements usually come from:

   Better blood sugar control

   Lower calorie density

   Eating in a 10–12 hour window

   More fibre and legumes

6. Is the diet safe if I train hard or lift weights?

   Yes — but you may need slightly more protein.
   Active people can shift towards:

   Higher plant protein

   More legumes

   A little more fish
   Timing protein after training helps maintain muscle without spiking ageing pathways.

7. What’s the role of fasting in the Longevity Diet?

   Fasting-mimicking cycles (FMD) are a core component.
   They are 5-day cycles done 2–4 times per year and shown to:

   Promote autophagy

   Reduce inflammation

   Improve metabolic markers

   Encourage stem-cell–based regeneration

   Everyday fasting is different — it’s simply a 10–12 hour eating window.

8. Can I drink alcohol on the Longevity Diet?

   Moderation is key.
   Blue Zones populations drink small amounts of red wine with meals — but alcohol is not recommended for health. For longevity, minimising intake is best.

9. Is the Longevity Diet suitable for older adults?

   Yes — with one adjustment.
   Adults over 65 generally need more protein, not less, to prevent muscle loss.
   The diet remains plant-forward but incorporates:

   More fish

   Slightly higher protein intake

   Resistance training paired with meals

10. Can I combine this with intermittent fasting?

    Yes — in fact, the Longevity Diet already includes circadian eating.
    A 10–12 hour eating window naturally supports metabolic repair without extreme fasting schedules.

11. How does the Longevity Diet compare to keto?

    They are opposites in many ways:

    Keto is high-fat, very low-carb

    Longevity Diet is high-fibre, high-carb, low-protein, plant-focused

Keto may help short-term metabolic issues but is not a long-term anti-ageing strategy.

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