The short article likewise included an evaluation of various types of fasting, consisting of a short-term diet plan that simulates the bodys fasting reaction, intermittent fasting (regular and short-term), and routine fasting (two or more days of fasting or fasting-mimicking diet plans more than two times a month). The next action in investigating the longevity diet plan will be a 500-person research study taking place in southern Italy, Longo stated. The durability diet plan bears both similarities and differences to the Mediterranean-style diets frequently seen in super-aging “Blue Zones,” including Sardinia, Italy; Okinawa, Japan; and Loma Linda, California. The durability diet represents an evolution of these “centenarian diets,” Longo explained, mentioning the recommendation for limiting food consumption to 12 hours per day and having numerous brief fasting durations every year.
In addition to the basic characteristics, the durability diet should be adjusted to people based on sex, age, health status, and genes, Longo noted.
” We explored the link in between nutrients, fasting, genes, and longevity in short-lived species, and connected these links to scientific and epidemiological research studies in primates and humans– including centenarians,” Longo stated. “By embracing a method based on over a century of research, we can start to define a durability diet plan that represents a solid structure for nutritional recommendations and for future research.”
What– and when– to eat for longevity
Longo and Anderson evaluated hundreds of research studies on nutrition, illness, and longevity in lab animals and humans and integrated them with their own studies on nutrients and aging. The analysis included popular diets such as the restriction of overall calories, the high-fat and low-carbohydrate ketogenic diet, vegetarian and vegan diet plans, and the Mediterranean diet plan.
Teacher Valter Longo. Credit: University of Southern California/Stephanie Kleinman
The article likewise consisted of an evaluation of various types of fasting, consisting of a short-term diet plan that mimics the bodys fasting action, intermittent fasting (regular and short-term), and regular fasting (two or more days of fasting or fasting-mimicking diet plans more than two times a month). In addition to taking a look at life expectancy information from epidemiological research studies, the group connected these research studies to specific dietary aspects impacting several longevity-regulating genetic paths shared by animals and people that also impact markers for disease danger. These consist of levels of insulin, C-reactive protein, insulin-like growth element 1, and cholesterol.
The authors report that the crucial qualities of the ideal diet plan appear to be moderate to high carb consumption from non-refined sources, low but adequate protein from mostly plant-based sources, and enough plant-based fats to offer about 30 percent of energy needs. Preferably, the days meals would all occur within a window of 11-12 hours, enabling an everyday period of fasting. Furthermore, a 5-day cycle of a fasting or fasting-mimicking diet plan every 3-4 months might also help lower insulin resistance, blood pressure, and other danger factors for individuals with increased disease risks.
Longo described what a longevity diet plan could look like in genuine life: “Lots of beans, entire grains, and veggies; some fish; no red meat or processed meat and very low white meat; low sugar and improved grains; great levels of nuts and olive oil, and some dark chocolate.”
Whats next for the longevity diet
The longevity diet bears both resemblances and distinctions to the Mediterranean-style diets typically seen in super-aging “Blue Zones,” consisting of Sardinia, Italy; Okinawa, Japan; and Loma Linda, California. The durability diet plan represents an advancement of these “centenarian diet plans,” Longo explained, citing the recommendation for limiting food consumption to 12 hours per day and having numerous short fasting periods every year.
In addition to the basic characteristics, the durability diet plan need to be adjusted to individuals based upon sex, age, health status, and genes, Longo kept in mind. For example, individuals over age 65 may need to increase protein in order to counter frailty and loss of lean body mass. Longos own studies illustrated that higher protein amounts were better for people over 65 however not optimal for those under 65, he stated.
For individuals who are aiming to enhance their diet plan for durability, he said its essential to work with a doctor specialized in nutrition on customizing a plan focusing on smaller modifications that can be embraced for life, rather than big changes that will trigger a damaging major loss of body fat and lean mass, followed by a restore of the fat lost, once the individual abandons the extremely restrictive diet.
” The durability diet is not a dietary restriction meant to just trigger weight-loss but a lifestyle focused on slowing aging, which can match standard healthcare and, taken as a preventative measure, will aid in avoiding morbidity and sustaining health into innovative age,” Longo stated.
Referral: “Nutrition, durability and disease: From molecular systems to interventions” by Valter D. Longo and Rozalyn M. Anderson, 28 April 2022, Cell.DOI: 10.1016/ j.cell.2022.04.002.
The post, “Nutrition, durability and illness: from molecular systems to interventions,” was co-authored by Professor Rozalyn M. Anderson of the University of Wisconsin School of Medicine and Public Health. This work was supported in part by awards to Longo, including the Associazione Italiana per la Ricerca sul Cancro (IG # 17605 and IG # 21820.), the BC161452 grant of the Breast Cancer Research Program (United States Department of Defense), and the 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 by assistance from the William S. Middleton Memorial Veterans Hospital, Madison, Wisconsin.
Longo is the creator of and has an ownership interest in L-Nutra; the businesss food are used in research studies of the fasting-mimicking diet plan. Longos interest in L-Nutra was disclosed and handled per USCs conflict-of-interest policies. USC has an ownership interest in L-Nutra and the possible to receive royalty payments from L-Nutra. USCs monetary interest in the business has been revealed and managed under USCs institutional conflict-of-interest policies.
USC teacher details the characteristics of a “durability diet plan” based on a series of nutrition research from research studies in laboratory animals to epidemiological research study in human populations.
Professor Valter Longo leads a review of research study in human beings and animals to determine how nutrition affects aging and a healthy life-span.
According to University of Southern California (USC) Leonard Davis School of Gerontology Professor Valter Longo, taking a look at a range of nutrition research from studies in lab animals to epidemiological research study in human populations provides a clearer picture of the ideal diet for a longer, healthier life.
Published on April 28, 2022, in the journal Cell, in a research article that consists of a literature evaluation, Longo and coauthor Rozalyn Anderson of the University of Wisconsin describe the “durability diet,” a multi-pillar technique based upon studies of various elements of diet plan, from food structure and calorie intake to the length and frequency of fasting durations.
