A recipe for living to 100 from leading longevity expert

Have you ever wondered what the key to a healthy and long life is? Many people believe that reaching the age of 100 requires a life of sacrifice and a lot of luck in terms of health, but the truth is that small actions can help slow down aging and reduce the risk of diseases.

Valter Longo, a biologist and director of the Longevity Institute at the University of Southern California, has been dubbed the ‘longevity evangelist’ by Time magazine. After years of research on intermittent fasting and its effects on health and aging, he has discovered the key to achieving a full and long life.

Longo recommends a low intake of proteins and sugars, prioritizing healthy fats and plant-based products. In other words, he promotes a diet low in carbohydrates with an emphasis on fatty acids. “I eat pasta and bread every day, but my body mass index is 23,” he told Infobae, noting that his BMI falls within the healthy range. (Work out your BMI)

Live longer using a 12-hour fast

According to the expert, his secret to longevity is based on a healthy and special diet that mimics traditional fasting as we know it, combined with physical exercise. Fasting for 12 hours activates a set of defensive responses that optimize the body’s functioning and promote cellular regeneration.

This conclusion is the result of a decade of research, initially conducted on mice but later tested through clinical trials on humans. After a series of tests, it has been proven that the program can reduce the incidence of diabetes, cancer, and heart diseases.

What foods to avoid for longer life

In his book “The Longevity Diet,” Longo advocates moderating the consumption of five food types in particular: pizza, pasta, (animal) proteins, potatoes, and bread. He insists that it is not necessary to eliminate these from the diet, but rather to reduce their regular intake and maintain a normal weight and body fat percentage.

Additionally, he recommends a diet high in vegan and fish-based foods, thereby enhancing healthy fats and plant-based products, both of which are great allies for living beyond 100 years. In this context, he advises 150 minutes of exercise per week, along with one hour of walking each day.

“It will be possible to reach 100 and beyond, but only for those who do everything necessary to get there. The rest will live up to 80 years, and for the last 30 or 40 years, they will consume many drugs,” Longo says in the interview with Infobae.