The Longevity Diet

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  • Eat mostly plant-based foods, with occasional low-mercury fish or other seafood (2-3 times a week) and lots of nuts and olive oil
  • Generally eat modest amounts of protein, whether it’s plant-based or animal-based
  • Very limited or no dairy; goat’s milk and cheese are okay
  • Minimize saturated fats and sugar
  • Eat foods from your ancestral homelands as long as they are otherwise healthy
  • Eat 2-3 meals a day, ideally two solid meals and one snack, in a 10-12 hour window, and don’t eat 3-4 hours before bedtime
  • Take multivitamins every three days
  • A few times a year, if you are under age 65-70 and otherwise healthy, do a five-day water fast or a “fasting-mimicking diet,” which includes food but mimics the benefits of actual fasting.

Longo’s longevity diet is a plant-centric diet, which means that the large majority of what you eat is plants, fruits, nuts and legumes. It’s not going to kill you to eat occasional meat or dairy, but if you are under age 65, Longo recommends that you keep these very low or absent in your diet. However, if you are over age 65, Longo recommends eating higher portions of animal protein along with good sources of plant protein because our bodies are programmed to lose muscle mass as we age.

Is Mineral Water Healthier Than Tap Water?

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Mineral water contains large quantities of magnesium, calcium, sodium, and other beneficial minerals.

Studies suggest that drinking mineral water may have health benefits, though little research directly suggests that it is better for a person’s health than tap water.

People who want to buy mineral water can find it in supermarkets or choose from brands online.

Also, in the U.S., the EPA strictly regulates tap water quality to ensure that it is free from harmful microbes. Tap water also contains added minerals, making it a cheaper alternative to mineral water.

Drinking carbonated mineral water may cause some tooth erosion, but not to the same extent as sugar-sweetened beverages such as sodas.

Mineral content in tap water varies by location. People in the U.S. can check the EPA’s water quality reports by state. These annual reports contain information about water sources, levels of contaminants, and mineral contents.

High Protein Diet Foods

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Studies suggest that health problems may potentially result from eating a high-protein diet for extended periods. The authors of a review paper focusing on the high-protein diet warned that it could lead to higher acid loads for the kidneys and that people may be at risk of the health conditions that come with eating high amounts of animal fat.

In addition, diets that limit carbs may harm a person’s health. Children and teenagers are at particular risk of malnutrition from eating insufficient carbohydrate.

Still, most research indicates that high-protein diets are beneficial for weight loss, at least in the short term.

Choosing the right foods when eating a high-protein diet is important for maximum effectiveness.

Below are some excellent protein choices that could be suitable for a variety of dietary plans:

  • eggs
  • leaner cuts of beef
  • chicken breasts
  • turkey breasts
  • beans, such as garbanzo beans or black beans
  • shrimp
  • nuts and seeds, such as pumpkin seeds, peanuts, and almonds
  • fish, including salmon, flounder, and haddock
  • sprouted grain bread, such as Ezekiel bread
  • whey or plant protein shakes
  • lentils
  • quinoa
  • chickpeas
  • oats
  • dairy products, such as Greek yogurt, cow’s milk, or cheese
  • vegetables, including Brussels sprouts and broccoli

People with necessary dietary restrictions should also continue to exclude unsuitable foods. For example, a person who has lactose intolerance should not use milk products to increase their protein intake.

A person should generally also avoid the following foods as part of the high-protein diet:

  • products that contain refined sugar, such as candy, baked goods, and sodas
  • highly processed foods
  • foods that manufacturers market as “diet” products, as they often contain excessive amounts of artificial sweetener