Longo’s nutritional recommendations are based on a plant-based diet, which should include plenty of vegetables, legumes and fruit. According to the expert, a moderate protein intake of 0.7 to 0.8 grams per kilogram of body weight per day is completely sufficient. People over 65 need increased protein intake, particularly from sources such as eggs, milk or cheese, while these amounts are less advisable for younger people. However, it should be noted that you should not consume too little protein. This is said to be just as harmful as too many proteins.
In addition, saturated and hydrogenated fats and sugary foods should be avoided. Complex carbohydrates (such as whole grain products and vegetables) and adapting the diet to the culture of the ancestors are recommended, as Europeans can have problems with quinoa or exotic fruits due to their epigenetic inheritance, for example. It is also advisable to limit meals to twice a day and within a period of about 10 hours.
Tipp: Following a pseudo-fasting diet several times a year is said to have strong longevity effects.
The epigenetic clock that indicates biological age can be influenced by a healthy lifestyle. Anything that promotes cell fitness strengthens the epigenetic clock and can even cause it to run backwards.
