The Longevity Diet — Valter Longo (2018)

What it covers

• The fasting-mimicking diet (FMD) protocol and its scientific basis.
• A daily eating pattern (largely plant-based, modest fish, low animal- protein in midlife with adjustments for older adults).
• Time-restricted eating (12-hour overnight fast).
• Age-specific recommendations: lower protein in midlife (40s–65), higher protein in older adults to prevent sarcopenia.
• Disease-specific chapters: cancer, T2D, autoimmune, neurodegeneration.

Strengths

• Grounded in Longo’s own published lab work.
• Practical recipes and meal plans.
• The age-stratified protein advice is more nuanced than typical longevity books.
• Honest about uncertainty.

What to read critically

• Conflict of interest with ProLon (Longo’s company) is disclosed but pervasive.
• Some specific recommendations (vegetable-only meals, specific oils) rest on weaker evidence than the FMD framework itself.
• Cancer-treatment fasting protocols require oncologist coordination.

Companion content

• The Longevity Diet paper trail in Cell Metabolism and Science Translational Medicine.
• ProLon FMD product line.
• Create Cures Foundation educational content.

More on this topic

• Ending Aging — Aubrey de Grey (2007) — Book.
• How Not to Die — Michael Greger (2015) — Book.
• Lifespan — David Sinclair (2019) — Book.
• Outlive — Peter Attia (2023) — Book.
• Why We Sleep — Matthew Walker (2017) — Book.

Related entries

Valter Longo, Fasting-mimicking diet, Caloric restriction, Protein and mTOR.