The Longevity Diet

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

THE LONGEVITY DIET

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 dinne

Consume low but sufficient proteins:

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

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.

Follow a pescetarian diet. Aim for a diet that is close to 100 percent plant- and fish-based, limiting fish consumption to two or three portions a week and avoiding fish with high mercury content (tuna, swordfish, mackerel, halibut). If you are past age sixty-five and start to lose muscle mass, strength, and weight, introduce more fish into the die

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.

(Do not skip breakfast, as this has been associated with increased risk for age-related diseases in multiple studies.)