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Join today<\/a><\/p>\n \n Already a member? Professor Valter Longo is a leading figure in longevity research. His work inspired Dr Michael Mosley<\/a>\u2019s 5:2 diet, his name sits atop many noteworthy academic papers, and he heads up the Longevity Institute at the University of Southern California<\/a>.<\/p>\n He is an expert on the behaviours that help people enjoy more healthy<\/a> years on this planet. So, in our recent interview, I asked him which low-cost actions offer the greatest bang for their buck on this front. <\/p>\n Professor Longo\u2019s response: following his longevity diet<\/a>, eating within 12-hour daily windows, improving your sleep<\/a> and exercising regularly<\/a>.<\/p>\n Below, he explains why these interventions are effective. <\/p>\n Professor Longo\u2019s longevity diet<\/a> comprises mostly plant-based foods, with some fish and little meat. Protein intake is relatively low by modern standards \u2013 0.37 grams per pound of body weight per day, slightly higher if you are over 65 \u2013 with most of this coming from legumes, beans, whole grains, nuts and seeds. Saturated fats are limited, while whole foods or \u201cingredients that your ancestors would have eaten\u201d are prioritised. <\/p>\n \u201cAn ideal meal would be to have 250g of vegetables, 250g of legumes, then maybe some starches \u2013 70g of rice or pasta,\u201d Professor Longo says. \u201cThat\u2019s half a kilogramme of food. That\u2019s a big meal.\u201d<\/p>\n He also recommends allocating a 12-hour eating window each day. This limits excessive eating, while also avoiding the increased heart disease risk some research associates with fasting periods of 16 hours or more.<\/p>\n \u201cIt\u2019s not very hard \u2013 8am to 8pm, eat all of your meals within those hours,\u201d Professor Longo says. <\/p>\n \u201cThen, of course, there\u2019s 150 minutes of exercise per week,\u201d he continues. \u201cIt\u2019s great if you can do 300 minutes, but most people cannot do it. \u201cIf you can do 150 minutes, and maybe 15 minutes per week of more strenuous exercise<\/a>, it will benefit you.\u201d<\/p>\n Read more: How to start strength training and see results at any age, according to a top muscle growth expert<\/a><\/p>\n Professor Longo\u2019s final prescription is improving the quality and quantity of your sleep. <\/p>\n \u201cSleep for eight hours per night,\u201d he advises. \u201cFind and set up conditions in your bedroom that allow this. The temperature should be about 19- or 20-degrees, and you should stay away from the computer or certain lights before bed.\u201d<\/p>\n These behaviours, Professor Longo says, could result in as much as \u201c15-20 years of life expectancy difference between the group that doesn’t do any of these \u2013 which is a lot of people \u2013 and the group that does all of them\u201d. <\/p>\n \u201cBut it will make more of a difference to their healthspan [the number of years someone lives in good health],\u201d he adds. \u201cWe\u2019re living longer and sicker lives right now. Harvard published a study last year showing this.\u201d<\/p>\n
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Adapting your diet is one of the best things you can do to improve health and longevity, Professor Valter Longo says (Getty\/iStock)<\/p>\n