Scientist Reveals Two Dietary Approaches to Boost Longevity and Health

A leading longevity researcher has identified two specific dietary patterns that could significantly improve health and extend life expectancy, based on over three decades of study.

Valter Longo, director of the Longevity Institute at the University of Southern California’s Leonard Davis School of Gerontology, shared findings from his 36 years of longevity research, much of it conducted in Italy. “Some dietary interventions are much more powerful than we had imagined,” Longo told CNBC Make It.

Using animal models, Longo and his research team have demonstrated that particular diets can repair cells, reduce inflammation, and improve the effectiveness of cancer therapies. While additional clinical trials are required to fully understand the effects in humans, early data is promising.

Healthy food | Source: Pexels

Fasting-Mimicking Diet (FMD): Developed by Longo, the FMD is a five-day regimen characterized by high unsaturated fat intake and low levels of calories, protein, and carbohydrates. Participants eat within a 12-hour window each day—for example, 8 a.m. to 8 p.m.—and fast overnight.

Cancer patients may benefit from fasting for about 14 hours daily in five-day intervals, though Longo cautions against combining fasting directly with treatment. “Let’s say they get chemotherapy once a month, then they should stop a few days before,” he said, recommending a waiting period both before and after treatment.

Practicing the FMD two to four times annually may provide considerable health benefits, particularly for those consuming a standard American diet.

Healthy food | Source: Pexels

Longevity Diet: Longo also advocates a “longevity diet,” influenced by the Mediterranean and Okinawan diets. Key features include mostly plant-based foods, low fruit but high vegetable consumption, regular intake of legumes, tree nuts, whole grains, and fish three to four times weekly.

He advises limiting animal products—particularly red and white meats—and reducing cheese intake. Protein should meet but not exceed daily recommendations.