Professor Valter Longo leads a review of animal and human research to determine how diet affects aging and healthy living. According to Leonard Davis of the University of Southern California (USC) Professor of Gerontology at the University of Southern California (USC), examining a variety of nutritional research from animal studies to epidemiological research in human populations provides a clearer picture of ideal nutrition for greater Zoe. Published April 28, 2022, in Cell Journal, in a research paper that includes a literature review, Longo and co-author Rozalyn Anderson of the University of Wisconsin describe the “longevity diet,” a multi-pillar approach based on multidisciplinary studies. of diet, from food composition and calorie intake to the duration and frequency of fasting periods. “We explored the relationship between nutrients, fasting, genes and longevity in short-lived species and linked these relationships to clinical and epidemiological studies in primates and humans – including centenarians,” Longo said. “By adopting an approach based on over a century of research, we can begin to define a longevity diet that is a solid foundation for nutritional recommendations and future research.”

What — and when — to eat for longevity

Longo and Anderson looked at hundreds of studies on nutrition, disease and longevity in animals and humans and combined them with their own studies on nutrients and aging. The analysis included popular diets such as total calorie restriction, the high-fat and low-carb ketogenic diet, the vegetarian and vegan diets, and the Mediterranean diet. Professor Valter Longo. Credit: University of Southern California / Stephanie Kleinman The article also included a review of different forms of fasting, including a short-term diet that mimics the body fasting response, intermittent fasting (frequent and short-term), and periodic fasting (two or more days of fasting or diets that mimic fasting more than twice). the month). In addition to examining life expectancy data from epidemiological studies, the team linked these studies to specific nutritional factors that influence various genetic pathways that regulate the longevity shared by animals and humans and also influence disease risk indicators. These include insulin levels, C-reactive protein, insulin-like growth factor 1 and cholesterol. The authors state that the key features of the optimal diet seem to be moderate to high carbohydrate intake from unprocessed sources, low but sufficient protein from mainly plant sources and enough vegetable fats to provide about 30 percent of energy needs. Ideally, the day’s meals would all take place within a 11-12 hour window, allowing for a daily fasting period. In addition, a 5-day fasting cycle or diet that mimics fasting every 3-4 months can also help reduce insulin resistance, blood pressure, and other risk factors for people at increased risk for the disease. Longo described what a real-life diet could be like: “Lots of legumes, whole grains and vegetables. some fish? no red meat or processed meat and very low white meat; low sugar and processed cereals. good levels of nuts and olive oil and a little dark chocolate “.

What follows for the longevity diet

The next step in researching the longevity diet will be a 500-person study in southern Italy, Longo said. The longevity diet has both similarities and differences with the Mediterranean type diets that are often seen in “Blue Zones” super-aging, including Sardinia, Italy. Okinawa, Japan; and Loma Linda, California. Common diets in these communities, known to a large number of people aged 100 and over, are often highly plant-based or plant-based and have a relatively low protein content. But the longevity diet represents an evolution of these “age-old diets,” Longo explained, citing the recommendation to limit food intake to 12 hours a day and for several short periods of fasting each year. In addition to general characteristics, the longevity diet should be tailored to people based on gender, age, health status and genetics, Longo noted. For example, people over the age of 65 may need to increase their protein intake to cope with weight loss and lean body mass. Longo’s own studies have shown that higher amounts of protein were better for people over 65, but not optimal for people under 65, he said. For people who want to optimize their diet for longevity, he said it is important to work with a nutritionist who specializes in nutrition to personalize a plan that focuses on smaller changes that can be adopted for life, instead of large changes that will cause harmful severe loss of body fat and lean mass, followed by recovery of lost fat, as soon as the person abandons the very restrictive diet. “The longevity diet is not a dietary restriction intended only to cause weight loss, but a lifestyle focused on slowing down aging, which can complement standard health care and, as a precautionary measure, help prevent morbidity and in maintaining health at an advanced age, “Longo said. Reference: “Nutrition, Longevity and Disease: From Molecular Mechanisms to Interventions” by Valter D. Longo and Rozalyn M. Anderson, April 28, 2022, Cell.DOI: 10.1016 / j.cell.2022.04.002 The article, “Nutrition, Longevity, and Disease: From Molecular Mechanisms to Interventions,” was written by Professor Rozalyn M. Anderson of the University of Wisconsin School of Medicine and Public Health. This work was supported in part by awards at Longo, including the Associazione Italiana per la Ricerca sul Cancro (IG # 17605 and IG # 21820), the Breast Cancer Research Program grant BC161452, and the US Department of Defense National Institute on Aging-National Institutes of Health grants P01 AG055369. Anderson is supported by NIH-NIA RF1AG057408, R01AG067330, R01AG074503, Veterans Administration Merit Award BX003846 and by Impetus Grants and the Simons Foundation. This work was made possible with the support of the William S. Middleton Memorial Veterans Hospital, Madison, Wisconsin. Longo is the founder and has an ownership interest in L-Nutra. The company’s food products are used in studies of the diet that mimics fasting. Longo’s interest in L-Nutra was disclosed and managed in accordance with USC’s conflict of interest policies. USC has an ownership interest in L-Nutra and the ability to receive royalty payments from L-Nutra. USC’s financial interest in the company has been disclosed and managed in accordance with USC’s institutional conflict of interest policies.