The Longevity Diet

Improving healthspan through
The Longevity Diet

The Longevity Diet is more than just an eating plan—it's a scientifically-backed lifestyle based on the diet habits and routines of those living in the world's longevity sites , places with the highest population of people who live healthy into their 100s.

Rooted in over 25 years of research and developed by renowned longevity scientist Valter Longo PhD, The Longevity Diet offers practical steps that can be easily woven into your daily, weekly, monthly, and yearly routine to enhance healthspan, adding not just more years to your life, but more life to your years!

Free Longevity Diet Guide

To learn more about the Longevity Diet, download our free guide

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Key Daily Dietary Principles

What we choose to eat during our feeding window plays a significant role in our ability to age healthily. Research has demonstrated that the 5-day Prolon program is even more effective when paired with these key Longevity Diet principles between fasting cycles:

Daily Nutrition Breakdown

Follow a daily food intake break down of 55-65% carbohydrates, 30-35% fats and 10-11% protein

Fresh Foods

Consume an abundance of fresh foods coming from plant-based sources, emphasizing a variety of colors and phytonutrients, vegetables, and fiber

Mostly Vegan Diet

Partake in a mostly vegan diet, consuming fish sparingly 2-3 times per week (avoiding fish with high mercury content ). *For those over 65 starting to lose muscle mass, strength, or weight, increase protein intake from animal-based foods like fish, eggs, cheese, and yogurt made from sheep’s or goat’s milk

Limit Processed Food

Limit alcohol and processed foods, focusing on those that provide substantial nourishment without added sugar and saturated, hydrogenated, or trans fats

Looking for healthy
convenience?

To learn more about eating based on Longevity Diet principles, download our e-book. For those looking for more ease and convenience, Nutrition for Longevity is a meal delivery service that follows the Longevity Diet principles and provides pre-prepared organic meals.

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Key Daily Dietary Principles

What we choose to eat during our feeding window plays a significant role in our ability to age healthily. Research has demonstrated that the 5-day Prolon program is even more effective when paired with these key Longevity Diet principles between fasting cycles:

Protein Guidelines:

Under 65 years of age: Aim for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily
Post-workout: Consume 20-30 grams of plant-based protein within an hour
Over 65 years of age: Increase protein intake slightly if losing muscle or weight

L-Protein is designed to support both longevity and muscle health. With 25g of plant-based protein, formulated to maintain muscle and balance IGF-1 levels without accelerating aging, it can be used post-workout, as a meal replacement, or as a snack.

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Supplementation

While The Longevity Diet generally takes a “less is more” approach with supplements, the general recommendation is a multivitamin every three days to address general nutrient deficiencies. This, along with supplements such as L-Biome and L-Pill that complement The Longevity Diet, help support healthy aging between fasting cycles.

Research shows that key nutrients linked to longevity are often lacking in the Western diet, particularly those supporting critical areas of aging like immune function, cellular protection, and metabolism. Supplements, when formulated with rigorous research and safe ingredients, can help bridge these gaps.

The L-Pill (short for Longevity Pill) targets key areas of aging with four essential nutrients often lacking in Western diets, supporting immune health, cellular protection, and vitality. Developed by scientists at USC’s Longevity Institute, each ingredient is selected for its proven ability to safely support graceful aging and is found in diets of those in longevity zones.

L-Biome, a daily probiotic, was designed to enhance gut health by sustaining the microbiome developed during the 5-Day FMD; gut health, far beyond its role in digestion, is also integral to the proper functioning of our immune system and overall health, which can significantly influence longevity.

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