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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What Are the Key Principles of The Longevity Diet?

Fasting

Studies of centenarian lifestyles highlight the powerful role fasting and reduced calorie intake plays in promoting longevity, supporting cellular repair, and reducing the risk of age-related diseases.

TYPES OF FASTING

1. Yearly: Prolonged Fasting

Yearly prolonged fasting (lasting over 72 hours) is a central component of The Longevity Diet, as it activates autophagy, the body’s natural cellular renewal process - crucial for repairing and rejuvenating cells, and essential to slowing down the aging process and promoting longevity.

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Scientifically formulated to deliver the benefits of fasting while still allowing the intake of specific foods, Prolon’s 5-Day Fasting Mimicking Diet (FMD) avoids the challenges and risks associated with traditional water-only fasting. Prolon is the only patented program with preliminary data showing autophagy activation, designed to support longevity through cellular renewal.

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For optimal results, an initial onboarding phase of three consecutive monthly cycles of Prolon is recommended, followed by three cycles yearly (just 15 days annually!) for sustained longevity benefits.

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2. Daily:  Intermittent Fasting (IF) and Time-Restricted Eating (TRE)

Prolonged fasts such as Prolon are only recommended periodically throughout the year. Intermittent fasting (IF), especially Time Restricted Eating (TRE)—which focuses on the daily hours spent eating versus fasting—can be practiced daily to help maintain the benefits of your FMD between fasts.

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The Longevity Diet specifically follows a 12:12 Circadian Eating Pattern, which limits eating to a 12-hour window, from sunrise to sunset (e.g., 7 am to 7 pm), aligning with the body's internal circadian rhythm. This approach supports natural processes, aiding digestion, enhancing energy levels, and promoting overall health. It also prioritizes breakfast to ensure nutrients are optimally absorbed, benefiting critical organ functions. In longevity zones, people naturally adopt this pattern, often having their lightest meal in the evening, harmonizing with their circadian rhythm.

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Prolon’s Fasting Bars and Fasting Shakes are designed to support your intermittent fasting by offering the body nourishment without activating nutrient-sensing pathways, helping you stay in a fasting, fat-burning state. These can be used daily as a meal or snack replacement during your fasting window, to extend your fast. Prolon’s 1-Day Reset offers a quick reset, using the same nutritional technology as Prolon 5-Day to support cellular renewal and ketosis (fat burning). It can be used monthly or weekly to complement yearly Prolon cycles, enabling a safe, regular 24-hour fast on its own or as part of an intermittent fasting routine.

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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

All of our Prolon food products follow these principles, even our chocolatey L-Spread!

Experience the scientifically proven way to receive the rejuvenating effects of fasting while receiving essential nutrition. Thousands have already discovered the power of Prolon’s FMD—science-backed and designed for real results.

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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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Balancing Protein to Increase Lifespan

Protein is essential for your body, but consuming too much—especially from animal sources like meat, dairy, or whey—can activate IGF-1, a growth hormone that can accelerate aging when triggered in excess or not balanced. The Longevity Diet recommends a balanced protein intake, primarily from plant-based sources:


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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