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

The Longevity Diet in Summary

Observe time-restricted eating. Another common practice adopted by many centenarian groups is time-restricted eating, or confining all meals and snacks to within eleven to twelve hours or less a day. The efficiency of this method has been demonstrated in both animal and human studies.6 Typically you would eat breakfast after 8 a.m. and finish

As extra insurance, take a multivitamin and mineral pill, plus an omega-3 fish oil soft gel every two or three days. Purchase these products only from reputable companies, where quality control ensures appropriate supplement content and stability.

take a multivitamin, made by a reputable company, that contains at least vitamin D, E, magnesium, vitamin A, calcium, potassium, or vitamin K, every two to three days. As I explained

Minimize bad fats and sugars, and maximize good fats and complex carbs. Part of the confusion and constantly changing recommendations around diet stem from the oversimplification of food components and their categorization into fats, carbs, or proteins. Every day we hear about “low carb versus high carb” or “low fat versus high fat.” It shouldn’t

Fasting, which is the focus of much of this book, activates coordinated responses that are in tune with evolution because starvation was encountered by all organisms, starting with bacteria, billions of years before Homo sapiens even existed. For this reason, it is clearly one of the most powerful interventions we can rediscover to promote

I starved yeast—by removing all the nutrients available to them and giving them only water—they lived twice as long. Sugar is one of the nutrients responsible for yeast aging fast and dying early. It activates two genes, RAS and PKA, that are known to accelerate aging, and it inactivates factors and enzymes that protect against oxidation and other

Eat twice a day plus a snack. Unless your waist circumference and body weight are in the normal or low range, it is best to eat breakfast and one major meal plus a nourishing low-calorie, low-sugar snack daily. If your weight or muscle mass is too low or if it’s dropping against your will, then eat three meals a day plus a snack.