Long before Bryan Johnson gained recognition for his relentless quest to reverse aging through biohacking—rigorous testing, strict diets, and an array of supplements—Valter Longo was deeply immersed in the study of longevity. A professor of gerontology and director of the USC Longevity Institute, Longo has long pursued the dream of living a robust life spanning 120 to 130 years. His mission reflects a rising interest in not just increasing life span—the total number of years lived—but enhancing health span, which refers to living free of disease and in good health.
The allure of longevity has often been associated with the Mediterranean lifestyle, celebrated for its emphasis on healthy eating, physical activity, and strong community ties. Italy, and particularly Sardinia, is a shining example. Sardinia is one of the original “Blue Zones,” a term coined to describe regions where people live significantly longer and healthier lives. This phenomenon was explored in Dan Buettner’s Netflix series, Living to 100, which examined the lifestyle habits of Sardinia’s residents.
However, Longo, who hails from Italy, reveals a concerning shift in his home country. “Almost nobody in Italy eats the Mediterranean diet anymore,” he observes. According to a profile of Longo in The New York Times, Italian youth are grappling with rising obesity rates due to the growing dominance of what Longo labels the “poisonous five P’s—pizza, pasta, protein, potatoes, and pane (bread).” He warns that if this dietary pattern continues, Italians might maintain long life spans but suffer from diminished health during those years.
To counteract this trend, Longo advocates a return to the traditional Mediterranean diet, which is rich in plant-based foods, nuts, and healthy fats. As the author of The Longevity Diet, Longo not only promotes this dietary approach but also offers practical guidance through recipes on his website. These include dishes such as sweet and sour sardines, stuffed artichokes, cabbage patties, and onions in walnut sauce—each designed with longevity in mind.
In addition to traditional dietary practices, Longo has introduced an innovative concept in the field of longevity: the fasting-mimicking diet, or “faux fasting.” This approach involves reducing food intake to simulate the effects of fasting without requiring complete abstinence from food. According to his website, this diet is characterized by low carbohydrates and protein while being high in fatty acids. “The Fasting Mimicking Diet patented recipe allows your body to remain in a fasting-like mode, which triggers a set of protectionist measures that the body has developed during natural selection,” his site explains. This state, he claims, enables the body to rejuvenate cells, enhance performance, and adapt to challenging conditions.
While research on intermittent fasting and related approaches has uncovered both benefits and limitations, the method’s enduring popularity highlights the extent to which individuals are willing to experiment to extend their lives. Longo’s fasting-mimicking diet is one of many strategies being explored in this field, yet it offers a compelling blend of traditional wisdom and modern science.
The story of Valter Longo serves as a reminder of the delicate balance between cultural heritage and modern dietary trends. While regions like Sardinia provide a blueprint for healthy living, Longo’s work underscores the importance of adapting these lessons to contemporary challenges. His dedication to longevity continues to inspire a global audience eager to not just live longer, but live better.
