At-a-Glance
Diet
Pescetarian, Low Protein, FMD 2-3x Yearly
Exercise Focus
Daily Walking, Moderate Consistent Exercise
Core Principle
Fasting Mimicking for Cellular Regeneration
Dr. Valter Longo
Professor of Gerontology, Director of USC Longevity Institute
Dr. Longo's research focuses on the role of fasting and nutrient-sensing pathways in aging. His protocol includes the Longevity Diet for daily eating and the patented Fasting Mimicking Diet (FMD), a 5-day program designed to promote cellular cleanup and stem cell regeneration.
The Longevity Diet & FMD
The Longevity Diet (Daily):
- Largely Pescetarian & Plant-Based: Focus on whole foods with fish as primary animal protein
- Low but Sufficient Protein: 0.31-0.36 grams per pound of body weight until age 65, then increase to prevent frailty. Most protein from plant sources and fish
- High in Good Fats and Complex Carbs: Rich in olive oil, nuts, and complex carbohydrates from vegetables and legumes
- Time-Restricted Eating: Advises eating within 12-hour window or less
The Fasting Mimicking Diet (Periodic):
- 5-Day Protocol: Patented, low-calorie, plant-based meal program
- Frequency: Recommended 2-3 times per year for healthy individuals
- Benefits: Designed to provide essential nutrients while tricking body into fasting state, promoting cellular cleanup (autophagy) and stem cell-based regeneration