Book Summary of The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight by Valter Longo

2. • Dr. Valter Longo – Professor of Gerontology and Biological
Sciences. He is also Director of the Longevity Institute at the
University of Southern California, US
• Studied biochemistry as an undergraduate at the University of
North Texas and received his PhD in Biochemistry from UCLA. He
completed his postdoctoral training in neurobiology.
• Research on longevity for more than 30+ years

3. The Longevity diet

4. Pillars of Longevity – Steps to reach The Longevity Diet
Additional relevant research studies that are not highlighted in the book are also referred
Basic Research
Epidemiology
Clinical Studies
Centenarian
Studies
Research
Areas
Studying how the food components (nutrients like proteins,
sugars) affects cellular function, tissues, organs, aging, age
dependent damage, regeneration
Helps to understand Quality
(composition of diet) and
Quantity of Longevity Diet
Epidemiology: Study how often diseases occur in different
groups of people
Test the findings from basic
research through studies
Standard – Testing on randomized controlled group
Testing of diets on humans in a
randomized, controlled group
Is the diet safe and beneficial in
the long run for us?
Study of diet of people living 100+ years

5. Key Findings

6. 7
Calorie Restriction
Calorie restriction has health benefits and affect aging, but Diet Composition is vital
to live a healthy and longer life

7. 8
Calorie Restriction (CR): 20+ years ongoing study
Calorie Restriction: Reduce food intake by 20 – 40%
• Two studies, considered pioneers in research on eating and aging
• Conducted over two decades and ongoing
• Experiments on Rhesus monkeys – Age in a similar way to humans and share 93% of the human genome)
Findings:
• Concluded link between caloric restriction and survival rates
• Fewer age-related health conditions in calorie-restricted diet
• Diet composition plays a key role in improving longevity

8. 9
Negative impact on longevity
High protein and Sugar intake accelerates aging
(by activating TOR-S6K, PKA, RAS)
TOR-S6K, PKA, RAS: Genes accelerating aging
(Based on animal studies, scientists have identified key genes which is responsible for accelerating aging at cellular level)

9. 10
High protein (from animal sources) : Accelerates Aging
• High protein consumption (from animal sources) results in activation of Growth hormone receptor
• This increased levels of insulin and insulin-like growth factor 1 (IGF-1).
• Increased levels of insulin is associated with diabetes, and increased levels of IGF-1 is associated
with cancer.
High protein consumption leads to increased IGF-1

10. 11
High Protein Consumption: Study of 6,000 respondents
High protein diet associated with increased levels of
IGF-1 (Insulin-like growth factor 1)
High protein diet consumption associated with 75%
increase in risk of death and 3X-4X increase in risk of
death from cancer

11. 12
High Protein Consumption: Study of 6,000 respondents
• Low proteins intake associated with major reduction in IGF-1, overall and cancer mortality in human aged 65
and younger
• Plant derived proteins are associated with lower mortality compared to animal derived proteins
• Associations found with high protein intake with increased mortality seems to be abolished if proteins
were plant derived
Source of Protein is important

12. 13
Impact of Insulin-like growth factor 1 (IGF-1) on Aging
Laron Syndrome
• People with Laron Syndrome has mutations in growth hormone receptor
• Reduced levels of IGF-1

13. 14
Impact of Insulin-like growth factor 1 (IGF-1) on Aging
Epidemiological study of 5 years on Laron Syndrome subjects –
Despite poor diet (consuming large quantities of fried food) and unhealthy life choices (smoking, drinking),
people with Laron Syndrome showed major decrease in incidence of cancer and diabetes

14. 15
Low Protein and High Carbohydrate diet
Low Protein and High Carbohydrate consumption gives
maximum longevity and health in mice

15. 17
Existing Healthy Diets
Clinical Study on human subjects 20 – 50 years
• Diet based on low protein, plant-based could reduce markers/ risk factors for aging, diabetes,
cancer, cardiovascular diseases
• Mediterranean diet supplemented with extra virgin olive oils or nuts have shown instances of
primary prevention of cardiovascular diseases

16. 19
CENTENARIAN – Blue Zones

17. 20
CENTENARIAN – Similarities in diets of Blue Zones
Similarities in Diets of Blue Zones
• Plant based diet
• Diet containing nuts, fish
• Low consumption of proteins, sugars, saturated / trans fats
• Intake of complex carbohydrates
Similarities in eating habits of Blue Zones
• Eats only 2-3 times a day
• Eating only light meal in evening
• Limited VARIETY of FOODS – Typical of homeland

18. 21
CENTENARIAN – Okinawan (Japan) diet vis-à-vis American diet

19. The Longevity diet in a Nutshell

20. The Longevity diet in a Nutshell
1
2
3
4
Follow a pescatarian diet
Consume low but sufficient protein
Minimize bad fats and sugars, and
maximize good fats and complex carbs
Be nourished
Eat a variety of foods from your ancestry
Eat twice a day plus a snack
Observe time-restricted eating
Practice periodic prolonged fasting
5
6
7
8

21. • For age < 65 years: Aim for a diet that is close to 100% plant and fish - based, limiting fish consumption
to 2-3 portions a week and avoiding fish with high mercury content
• For age > 65 years and start to lose muscle mass, strength, and weight: Introduce more fish in diet along
with other animal-based foods commonly consumed by populations with records longevity like eggs,
cheese
Follow a pescatarian diet
1

22. • Consume 0.7 to 0.8 grams of proteins per kg of body weight per day
• E.g., Person weighing 60 kg should consume 41 to 47 grams of proteins per day, of which 30 grams should
be consumed in a single meal to maximize muscle synthesis
• Benefits of a low protein diet seems to apply only before age 65 to 70. After age 65 or 70, protein
should be increased by 10% to 20%, gradually (5 to 10 grams more per day)
• Diet should be free of animal proteins. Vegetable protein (legumes, nuts) to be preferred, along
with proteins from fish
Consume low but sufficient protein
2

23. Protein sources
• Vegetable protein
• Lentils, Kidney Beans, Chickpeas, Green Peas, Broccoli, Spinach, Oats
• 1 cup of cooked lentils provides 230 calories and 18 grams of protein
• Nuts
• Almond, Walnuts, Pistachios, Cashew, Peanuts
Consume low but sufficient protein
2

24. • Diet should be rich in good unsaturated fats (found in olive oil, salmon, almonds, nuts) but low in
saturated, hydrogenated, and trans fats
• Diet should be rich in complex carbohydrates (whole bread, legumes, vegetables) but low in sugars
and limited in pasta, rice, bread
Minimize bad fats and sugars, and maximize good fats and complex carbs
3

25. • Follow diet with high vitamin and mineral content
• Take multivitamin and mineral pill, plus an omega-3 fish oil soft gel every two or three days
Be nourished
4

26. • Eat a wide variety of foods, and choose foods that were common to one’s parents, grandparents and
great-grandparents
• E.g., European countries where milk was commonly consumed, intolerance to lactose (sugars
contained in milk) is relatively rare, whereas lactose intolerance is very common in southern
European and Asian countries, where milk was not historically part of traditional diet of adults
• Best to avoid foods that were not part of growing up for your parents and grandparents
Eat a variety of foods from your ancestry
5

27. • Best to eat a breakfast and one major meal plus a nourishing low-calorie, low-sugar snack daily
Eat twice a day plus a snack
6

28. • Follow time-restricted eating – confining all meals and snacks to within 11 to 12 hours or less a day
• Shorter eating window (10 hours or less) is more effective for weight loss
• Should not eat within 3 to 4 hours before sleep
Observe time-restricted eating
7

29. • People between the ages of 18 and 70 years and free of major diseases should follow fasting-
mimicking diet (FMD) – a high calorie deficit diet
Practice periodic prolonged fasting
8

30. Fasting – Mimicking Diet (FMD)

31. Benefits of Fasting
Author experimented fasting diets on Yeast
• Yeast: Moving from sugar-rich medium into medium of pure water Lived 2X long
Protective effect of short periods of fasting on humans
• Water only fasting in cancer patients: promising results (but not possible to sustain)
Formulated diet that mimics benefits of fasting: FMD

32. Study of 100 human patients on FMD
Participants adopted FMD for five days a month for over a period of three months showed remarkable
outcome in following areas:
Weight Loss More than 8 pounds in obese subjects, most from shedding abdominal fat
Muscle Mass Increased relative to body weight
Glucose Return to normal range for prediabetic
Blood Pressure 6 mmHg decrease in subjects with moderately high blood pressure
Cholesterol 20 mg/dL decrease in participants with high cholesterol
IGF-1 (associated with high cancer risk) 55 ng/mL decrease in participants in higher risk range
C-reactive protein (risk factor for
cardiovascular disease)
1.5 mg/dL decrease and, in most cases, return to normal levels in participants with
elevated CRPS
Triglycerides 25 mg/dL decrease in participants with high triglycerides

33. Fasting Mimicking Diet
What is FMD
• Form of periodic fasting
• 100% plant based
• Calorie reduction
• Lower intake of protein, sugar; increased intake of unsaturated fats
Day 1: ~ 1,100 calories
Day 2 – 5: ~ 800 calories

34. Preparation for FMD
• At least one week before beginning FMD, person should follow The Longevity Diet
• 0.7-0.8 grams of proteins per kg of body weight; proteins to come from vegetables / fish.
• Multivitamin supplements of omega-3 to be taken twice during preparatory week

35. Fasting Mimicking Diet
Day 1 (1,100 calories)
• 500 calories from complex carbohydrates (vegetables such as broccoli, tomatoes, carrots, pumpkin, mushrooms, etc.)
• 500 calories from healthy fats (nuts, olive oil)
• 1 multivitamin and mineral supplement
• 1 omega-3/omega-6 supplement
• Sugarless tea (up to 3-4 cups per day)
• 25 grams of plant-based protein, mainly from buts
• Unlimited water
Day 2 - 5 (800 calories)
• 400 calories from complex carbohydrates (vegetables such as broccoli, tomatoes, carrots, pumpkin, mushrooms, etc.)
• 400 calories from healthy fats (nuts, olive oil)
• 1 multivitamin and mineral supplement
• 1 omega-3/omega-6 supplement
• Sugarless tea (up to 3-4 cups per day)
• Unlimited water
Day 6 (Transition diet)
• For 24 hours post FMD, person should eat food rich in complex carbohydrates and minimize consumption of fish, meat,
saturated fats, milk, cheese etc.

36. How often to undertake FMD
Decision of FMD should be ideally made with suggestions from Dietitian / Doctor
• For overweight / obese person with at least two risk factors for diabetes, cardiovascular disease: Once a month
• For average weight person with at least two risk factors for diabetes, cardiovascular diseases: Once every two months
• For average weight person with at least one risk factors for diabetes, cardiovascular diseases: Once every three months
• For healthy person with average diet who is not physically active: Once every four months
• For healthy person with ideal diet who engages in physical activities: Once every six months

37. The Longevity diet in a Nutshell
1
2
3
4
Follow a diet that is 100% plant based and fish
Consume low but sufficient protein
Minimize bad fats and sugars, and
maximize good fats and complex carbs
Be nourished
Eat a variety of foods from your ancestry
Eat twice a day plus a snack
Observe time-restricted eating
Practice periodic prolonged fasting
5
6
7
8

38. Thank You