For a moment, imagine a world where reaching 100 or even 110 years old is not an anomaly, but the norm – a world where the secrets of longevity have been unlocked, and the wisdom of our ancestors has been reclaimed. For Dr. Valter Longo, Director of the Longevity Institute at USC’s School of Gerontologythis, this is the future that drives his groundbreaking research into the science of aging. After investing three decades challenging our fundamental assumptions about aging, Longo has proven that aging isn’t an immutable force, but rather a process that can be influenced and poten- tially slowed.
In our interview Dr. Longo takes us back to the past, to redefine our future. In 2018, his groundbreaking research on nutrition, aging, and age-related diseases garnered him recognition from Time magazine as one of the 50 most influential people in healthcare. Through his work, including his international bestsellers including”The Longevity Diet,” Longo explores how dietary interven- tions might help prevent and treat serious conditions including cancer, autoimmune diseases, Alzheimer’s, and cardiometabolic disorders.
In this revealing interview, renowned longevity researcher Dr. Valter Longo challenges conventional wisdom about healthy aging. Discover why certain cancer cells struggle during fasting, while healthy cells thrive. Learn why his relatives in Chicago faced meta- bolic diseases while his Calabrian family stayed healthy – and what this tells us about genes versus lifestyle.
Dr. Longo shares his evidence-based “include and avoid” food lists, explains why even “healthy” fruit consumption needs limits, and reveals why he advocates a 12-hour daily fasting window. Most provocatively, he warns about the looming health crisis facing young Italians abandoning traditional diets.
From his pioneering research on fasting-mimicking diets to practical advice about exercise and timing of meals, Dr. Longo offers a scientific roadmap for living healthy to 110 – what he considers true longevity.
Observing the Mediterranean populations you’ve studied, how does their walking- centric lifestyle contribute to their exceptional longevity? Are there gender- specific benefits?
DR. LONGO: Walking is a fundamental physical activity that can continue even in very elderly people.
Walking, particularly the consistent daily walking common in Mediterranean communities, provides numerous health benefits including improved cardiovascular health, better bone density, and enhanced cognitive function. Walking’s low-impact nature makes it sustainable into advanced age, while its social aspects in Mediterranean cultures add mental health benefits. Regular walking has been associated with reduced all-cause mortality and improved healthspan.
Based on decades of clinical and basic research on the effects of fasting- mimicking diet and the Longevity Diet in cancer prevention and treatment, what are the three most important foods or food groups to include and avoid?
DR. LONGO: 3 Foods to Include daily are legumes, vegetables, whole grains, and nuts for their fiber, nutrients, and healthy fats. Top 3 to avoid or limit are red meat, animal fats, and animal proteins (except fish) due to inflammation risks and aging effects Fish is permitted for omega-3 benefits.
The fasting-mimicking diet (FMD) is a dietary program designed to mimic the benefits of fasting while allowing some food intake. It typically involves reducing calorie intake by 34-54% of normal for 5 consecutive days. Legumes provide plant-based protein and fiber; whole grains offer complex carbohydrates and B vitamins; nuts contain healthy fats and antioxidants. These foods form the foundation of many longevity-associated diets worldwide.
The centenarians you studied were primarily physical workers – how does their type of movement differ from modern ex- ercise in terms of longevity benefits? How can we replicate these benefits today?
DR. LONGO: We don’t know this but clearly physical and muscular exercise are fundamental for healthy longevity. 150 minutes weekly of physical exercise plus regular physical activity (1 hour daily walking) plus muscular exercise can substitute or surpass the physi- cal work of centenarians.
Natural movement patterns of traditional physical labor differ from modern structured exercise in terms of duration, intensity, and variety. The key components include consistent daily activity, varied movement patterns, and the combination of cardiovascular and strength elements. Modern exercise rec- ommendations aim to replicate these benefits through structured programs.
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How much of longevity is determined by Nature versus Environment?
DR. LONGO: We cannot currently control the genetic part, so diseases and longevity are mainly influenced by lifestyle.
Epigenetics, the study of how behaviors and environment affect gene expression, plays a crucial role in longevity. While genetic predisposition accounts for approximately 20-30% of lifespan variation, environmental factors and lifestyle choices have a more significant impact. The gene-environment inter- action” explains why identical genetic backgrounds can lead to different health outcomes based on lifestyle factors.
How does the younger generation of Italians moving away from traditional eating habits, or the Mediterranean diet, concern you from a longevity perspective?
DR. LONGO: It will have devastating effects on longevity and longevity diseases. After age 40, they will eventually need to be treated with expensive chronic drugs and therapies.
The Mediterranean diet, recognized by UNESCO as an Intangible Cultural Heritage, has been extensively studied for its health benefits. Traditional Italian eating patterns include high consumption of vegetables, fruits, whole grains, legumes, olive oil, and moderate amounts of fish. Modern dietary
shifts among young Italians include increased consumption of ultra-processed foods, sugary beverages, and fast food. Research shows that abandoning traditional dietary patterns is associated with higher rates of obesity, type 2 diabetes, and cardiovascular disease.
Your research emphasizes the importance of timing in eating patterns – could you elaborate on how circadian biology influences the effectiveness of nutritional interventions for longevity?
DR. LONGO: I advocate 12 hours of daily fasting which helps limit daily calorie consumption and in- crease meta- bolism and improve sleep quality. Our studies show that extending fasting beyond 12 hours doesn’t necessarily yield better results and skipping breakfast has been linked to increased cardiovascu- lar risks. The key is sustainability–finding patterns people can maintain for life. The 12-hour window isn’t arbitrary – it’s aligned with our natural circadian rhythms.
Could you explain the relationship between your fasting-mimicking diet and the body’s natural autophagy processes?
DR. LONGO: The fasting-mimicking diet activates autophagy, but this is only one of the mechanisms responsible for the effects of the fasting-mimicking diet.
Autophagy, meaning “self-eating” in Greek, is a cellular cleaning process activated by fasting. This process
is crucial for cellular health and longevity. The fasting- mim- icking diet triggers multiple longevity pathways beyond au- tophagy, including reduced IGF-1 levels, improved insulin sensitivity, and decreased inflammation. These combined effects contribute to cellular repair and regeneration.
What parameters do you find person- ally most significant for monitoring age and health trajectory? And what is “youthspan”?
DR. LONGO: We use a method called bioage based on 7-10 blo- od markers developed by Morgan Levine at Yale. Biological age, distinct from chrono- logical age, measures how well or poorly your body is functioning relative to your actual calendar age. The “bioage” method incorporates multiple blood biomarkers including glucose levels, inflammation markers, and kidney function indicators to assess biological aging. This appro- ach provides a more comprehensive view of health status than single measurements.
Think of “youthspan” as the time in your life when you’re at your best – when you’re healthy, energetic, and diseases are rare. It’s not just about living a long time, but about staying youthful and functional for as long as possible.
Many people justify high fruit consumption because “it’s just fruit.” What’s your perspective on the impact of different types of sugar on longevity?
DR. LONGO: Fruit has a positive role but also con- tains many sugars and often fructose that contribute to fat accumulation.
While fruits provide essential vitamins, minerals, and anti- oxidants, their sugar content, particularly fructose, requires consideration. Fructose metabolism differs from glucose metabolism and primarily occurs in the liver. Excessive fructose consumption can lead to non-alcoholic fatty liver disease and metabolic syndrome. The glycemic index and glycemic load of different fruits vary significantly, affecting their impact on blood sugar levels.
Your latest book “Fasting Cancer” creates a new path for patients to turn on their body’s ability to fight cancer through fasting. How does fasting specifically target cancer cells?
DR. LONGO: Cancer cells have evolved with excess nutrients while healthy cells in the presence of many periods of fasting. Therefore, cancer cells struggle to adapt to fasting, especially in combination with an- ti-cancer drugs.”
During fasting, healthy cells enter a protective mode, con- serving energy and repairing damage. Cancer cells, however, have mutations that keep them constantly growing and di- viding, making them less adaptable to nutrient deprivation. This metabolic inflexibility makes cancer cells particularly vulnerable during fasting periods, especially when combined with chemotherapy – a concept known as differential stress resistance.
What does longevity mean to you?
DR. LONGO: For me it means living to 110 years healthy and functional.
The current global life expectancy is approximately 73 years, but some populations, particularly in Blue Zones like Sardin- ia, Okinawa, and Nicoya, consistently live into their 90s and beyond. The key distinction in modern longevity research is between lifespan (how long one lives) and healthspan (how long one lives in good health).
