Dr. Valter Longo, a leading authority on aging and longevity, has developed the Longevity Diet based on decades of research, including studies of centenarians worldwide. His personal daily eating habits serve as a prime example of putting these research-backed principles into practice. While his specific meal timing and portions are tailored to his own needs, they clearly demonstrate the core tenets of the longevity-focused eating plan he advocates.
The core principles of Dr. Longo's personal and Longevity Diet
Longo's dietary philosophy is not a rigid calorie-counting regimen but a flexible lifestyle blueprint designed to promote healthspan—the period of life spent in good health. Key principles include a predominantly plant-based intake, sufficient but low protein levels (for most adults under 65), and strategic meal timing.
A daily structure of restricted eating
Central to Dr. Longo's routine is time-restricted eating, a form of intermittent fasting. He confines his food intake to a 12-hour window, for example, eating between 8 a.m. and 8 p.m.. This window provides the body with an extended period for cellular repair and metabolic reset overnight, without the potential negative effects of longer fasts. In addition to this daily cycle, Longo periodically follows a Fasting Mimicking Diet (FMD), a five-day low-calorie plan designed to trigger the body's regenerative processes.
Key food choices: Plant-based and pescetarian
Dr. Longo's diet is largely inspired by centenarian diets from regions like Okinawa and the Mediterranean. It is mostly plant-based, with fish consumed in moderation. His main food groups include:
- Legumes: Beans, chickpeas, and lentils are central to his diet and serve as a primary protein source.
- Whole Grains: He prioritizes complex carbohydrates from whole grains, such as the Italian whole-grain bread called friselle, spelt, and whole-wheat pasta.
- Vegetables: High quantities of vegetables like broccoli, carrots, and green beans are staples in his meals.
- Healthy Fats: Generous amounts of extra virgin olive oil (around 3 tablespoons daily) and nuts (about 1 ounce daily) provide essential fats.
- Low-Mercury Fish: He includes small amounts of fish rich in omega-3s, such as salmon, anchovies, and sardines, a couple of times a week.
Macronutrient focus
The Longevity Diet, and Longo's personal version, emphasize a specific macronutrient balance. For adults under 65, the protein intake is kept low, typically around 0.31 to 0.36 grams per pound of body weight. This changes for older adults (65-70+), who may need to increase protein to prevent muscle loss. The diet is also low in sugar and saturated fats, promoting healthy fats and complex carbohydrates.
The ancestral eating approach
Longo promotes eating foods your ancestors would have consumed, aligning with whole, minimally processed ingredients. For Longo, whose background is Italian, this means foods like his mother's pasta e vaianeia, a minestrone-like dish with legumes and vegetables. This focus on culturally familiar, simple foods makes the diet more sustainable and enjoyable over the long term.
A typical day in Dr. Longo's diet
Dr. Longo follows a two-meals-and-a-snack plan on weekdays, which is a common approach for individuals aiming to maintain a healthy weight. His meals are structured as follows:
Breakfast
His day begins with a small, yet nutrient-dense, breakfast. This typically includes whole-grain friselle topped with an almond and cocoa spread (low in added sugar) and an apple. He accompanies this with a cup of tea, combining green tea for its health benefits and black tea for taste.
Lunch (or lack thereof)
During the workweek, Dr. Longo often skips lunch, or has only a cup of espresso to maintain energy. On weekends, he might have a lighter, full meal for lunch, like a salad. For those who need more, he suggests options like a small, low-sugar, low-calorie snack.
Snack
In the late afternoon (around 4-5 p.m.), Longo might have a small snack. This often consists of a few almonds, fruit, or his homemade version of cornmeal cookies. This helps bridge the gap between breakfast and dinner without consuming excessive calories.
Dinner
His largest meal of the day is dinner, eaten in the evening but at least three to four hours before sleep. A favorite is a pasta dish with a hearty mix of vegetables and legumes, such as chickpeas or black beans. He uses liberal amounts of olive oil and ensures the meal is substantial and satisfying. On two to three days a week, this large dinner might include a portion of low-mercury fish.
Comparison of Dr. Longo's personal diet and his recommendations
While his personal practices align closely with the Longevity Diet, there are variations based on individual needs and schedules. Here is a comparison of his approach versus the broader recommendations.
| Feature | Dr. Longo's Personal Approach (Typical Weekday) | Longevity Diet General Recommendation |
|---|---|---|
| Meal Timing | 12-hour eating window (e.g., 8 a.m. to 8 p.m.) | 12-hour eating window or shorter |
| Meal Frequency | Breakfast + snack + dinner (skips lunch) | 2 meals + snack (for overweight) or 3 meals + snack (for normal weight) |
| Protein Intake | Low to moderate, from plants and fish | Low protein for under 65s, higher for 65+ |
| Flexibility | Occasional enjoyment of non-compliant foods (e.g., panettone) | Allows for minor dietary "violations" while adhering to overall principles |
The role of the Fasting Mimicking Diet (FMD)
Beyond his daily meals, a core component of Longo's overall strategy is the periodic FMD. This five-day, plant-based, low-calorie plan is not a daily diet but a periodic intervention, typically done 2 to 4 times per year. It is designed to trigger autophagy and cellular rejuvenation, providing benefits that are difficult to achieve through daily habits alone.
The broader context: Diet vs. exercise
While his diet is paramount, Longo emphasizes that it is one piece of the longevity puzzle. He also incorporates regular physical activity into his routine. He walks for at least an hour daily and uses a stationary bike for cardio on alternate days, incorporating moderate resistance to break a sweat. This holistic approach mirrors the lifestyles of long-lived populations, who tend to be consistently active rather than undergoing extreme, short-term exercise regimens.
Conclusion
Dr. Valter Longo's daily diet is a lived-in testament to his extensive research on longevity. He follows a practical, plant-based pescetarian diet, adheres to a strict time-restricted eating schedule, and complements his daily habits with periodic fasting-mimicking cycles and regular exercise. By prioritizing whole foods, minimizing processed items, and balancing nutrient intake with meal timing, Longo's personal regimen provides a clear, actionable model for anyone interested in applying the principles of the Longevity Diet to their own life. It demonstrates that healthy eating is not about deprivation but about making enjoyable, sustainable choices that support long-term well-being and vitality. Learn more at the Valter Longo Foundation.
