High protein intake, as I explained, causes the activation of the growth hormone receptor, which in turn increases the levels of insulin and insulin-like growth factor 1 (IGF-1), whose altered concentrations are associated with diabetes and cancer,

Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three times per week. Choose fish, crustaceans, and mollusks with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp; see appendix B). Pay attention to the quality of the fish, choosing those with lo

healthier diets can be superior in taste, since vegetables, legumes, nuts, olive oil, and other plant-based foods provide a much wider variety of ingredients and flavors, compared with unhealthy food rich in saturated fats and sugars that obscure natural flavor.

cheeses (preferably feta or pecorino) and yogurt made from goat’s milk, all of which are commonly consumed in high-longevity areas.

periodic low-protein, low-sugar diet, alternating with periods of normal protein intake, may do more to generate new muscle cells (which we currently think has more to do with strength than size does) while promoting health.

The Longevity Diet in Summary

Consume low but sufficient proteins:

You should also not eat within three to four hours of going to sleep.

Glycemic load is a more useful measurement because it reveals information about both the characteristics of a specific carbohydrate and its quantity.