Meet Dr. Valter Longo, a leading expert in the science of aging and longevity. This Italian-American powerhouse juggles roles as a professor at the University of Southern California, where he heads the Longevity Institute, and director of the Oncology and Longevity Laboratory at Milan’s prestigious IFOM.
Dr. Longo’s groundbreaking book, "The Longevity Diet," stormed the New York Times bestseller list. It champions a plant-powered eating plan, encouraging fish consumption alongside a sustainable two-meal-per-day approach, ideally consumed within a 12-hour window. He suggests this strategy surpasses the rigid 16:8 intermittent fasting trend gaining traction.
The book also unveils a fascinating concept: the "fasting-mimicking diet" (FMD), a carefully crafted 4-5-day regimen. FMD involves consuming foods rich in healthy fats while minimizing calories, protein, and carbohydrates.
This dietary approach aims to mimic the effects of a water fast while providing sufficient calories for safety outside clinical settings. USC’s medical center saw remarkable results from a randomized study where participants following FMD for five days a month, for three consecutive months, showed improvements in muscle mass, cholesterol, blood pressure, and other health markers.
Naturally, Dr. Longo stresses that FMD isn’t suitable for everyone, particularly pregnant women, individuals struggling with underweight issues, or those managing liver or kidney conditions. For those considering FMD, he strongly recommends seeking guidance from a registered dietitian or physician.
GQ caught up with the esteemed Dr. Longo to delve deeper into his daily routine, explore the intricacies of his research, and understand his rationale for advocating a 12-hour eating window.
GQ: Could you walk us through a typical day of eating?
Dr. Valter Longo: My daily food choices align with the principles of "The Longevity Diet," although there are occasional exceptions. For breakfast, I savor a traditional Italian bread called friselle, sourced from Alta Mura, a region renowned for its exceptional bread-making.
I enjoy it with a spread made from almonds, rich in almonds and cocoa.
An apple and a blend of green and black tea complete my morning meal.
What’s the thinking behind combining green and black tea?
The combination allows me to reap the health benefits associated with green tea, while enjoying the more pleasing flavor of black tea.
How did you arrive at this breakfast routine?
I dedicate my life to uncovering the secrets of longevity.
Whole grains provide a rich source of nourishment while satisfying my taste buds.
Through our foundation clinics, we focus on providing people with not just healthy choices, but truly enjoyable options for the long haul.
For me, this translates to savoring the finest whole grains from my native Italy, seeking out the best bakers in the land.