Time has always been humanity's most precious and puzzling commodity. But Dr. Valter Longo is rewriting its rules. His pioneering studies on fasting and juventology (the study of youth-span) have opened the door to a new era of longevity.
BY GIOVANNA G. BONOMO
February, 2025
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, nutri- ents, and healthy fats. Top 3 to avoid or limit are...