Longo’s Longevity Protocol — The Diet

I was very impressed with Valter Longo’s book The Longevity Diet and have implemented most of his recommendations on diet, exercise and fasting in my own life. For my own reference, I’m documenting those recommendations here. This is the barebones of the recommendations with my own comments, but without the extensive evidence Longo provides in the book.

You really should buy the book.

 

As should be obvious, do not take medical advice from some random guy on the internet. I am not a doctor, nor a dietitian, nor even particularly smart. Consult a doctor before doing anything stupid, which includes radically changing your diet or going on fasts.

I’m breaking this down into three pages, diet, exercise, and fasting. Here’s diet.

  1. Eat a plant based diet, plus some fish. Keep fish consumption to no more than two or three times per week. Choose fish, crustaceans, and mollusks with high Omega-3, Omega-6 and vitamin b-12 content such as salmon, anchovies, sardines, cod, sea bream, trout, clams, and shrimp. Minimize eating other animals, such as beef, chicken and pork and other animal products such as milk and cheese. (Note that this says minimize. I will on occasion indulge in meat or cheese if it would be rude to do otherwise, or if my wife insists on the duck ragu dish at the local Italian spot.)

 

  1. If you’re under 65, like me, keep your protein intake low. (0.31 to 0.36 grams per pound of body weight). Most of us aren’t going to do these protein calculations on a regular basis, but it’s worth doing once or twice to get a sense. Consume beans and other legumes as main source of protein. Those beyond age 65 should increase protein intake and consider re-introducing some animal protein.

 

  1. Endeavor to get most of your vitamins and minerals from food, but buffer with a multivitamin every 3 days.

 

  1. Based on your weight, age, and abdominal circumference, decide whether to have two or three meals per day. I tend to gain weight very easily so I am eating two meals a day plus two low sugar snacks of less than 100 calories. Longo recommends eating breakfast and either lunch or dinner. That doesn’t work for me, so I’m eating a breakfast snack and then lunch and dinner.

 

  1. Confine all eating to within a twelve-hour window. Don’t eat anything within three or four hours of bedtime. (I do this, mostly, but make exceptions for family events that fall outside the window.)

 

  1. Until age 65-70 depending on weight and frailty, undergo five days of fasting mimicking diet every one to six months, based on your goals and, if possible, medical advice.

NB:

Longo also recommends eating as your ancestors did, which, while it makes sense evolutionarily, (and is nice for Longo himself since he’s Italian) my ancestors lived on a rocky island in the North Atlantic and ate basically potatoes and blood sausage, so nope. Not gonna do that.

Advertisements

About seanv2

Scholar, gentleman, jock. I run the website Milo and the Calf. There you will find the Boston Qualifier Questionnaire where runners share their stories of qualifying for the Boston Marathon. You'll also find my thoughts on endurance sports, ancient history, Judaism, and hundreds of book reviews.
This entry was posted in diet and tagged , , , , , , , . Bookmark the permalink.

2 Responses to Longo’s Longevity Protocol — The Diet

  1. Pingback: Longo’s Longevity Protocol — The Fasting Mimicking Diet | Milo and the Calf

  2. Pingback: Longo’s Longevity Protocol — The Exercise | Milo and the Calf

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s