What does long-term diet researcher Walter Longo eat in a day to live longer?

• Biochemist Walter Longo developed a longevity diet that can help slow aging.
• He also studies fasting for life, which he incorporates into his daily eating patterns.

A life span The specialist told Insider how she incorporated her nutritional research into her daily eating habits to stay off blood pressure and cholesterol medications and maintain a healthy weight, with the goal of living longer.

Walter Longo, 56, professor of gerontology and director of USC’s Longevity Institute, on Fasting imitation dietIt involves combining a healthy diet with three- to five-day periods of calorie restriction every few months.

In a clinical trial, these periods of calorie restriction were associated with lower blood pressure, lower levels of cancer-related biomarkers, lower body fat, and improved blood sugar levels—all things that could help a person live longer. However, as Insider previously reported, fasting isn’t safe for everyone.

When he’s not doing the limited portions of a fasting-mimicking diet that requires him to eat 800 to 1,100 calories a day, Longo follows his lifelong diet, which is mostly a diet. Vegetarian diet Plus fish

Here’s how to structure your eating throughout the day to live a long life and maintain a healthy weight.

A small breakfast with tea

Longo starts his day with something small Breakfast Contains whole grains, nuts and fruit, as recommended for a long-term diet. His breakfast is almond butter on an Italian whole grain bread called Frizel with an apple.

She also makes a cup of tea with green tea and black tea bags to enjoy the health benefits of green tea, which is believed to lower blood pressure, and its black flavor.

Short fasts during the day

To mimic fasting, Longo tries not to eat anything from breakfast until around 4 or 5 pm during the week, but has an espresso at lunchtime to keep his energy levels up.

Beverages that do not contain calories, such as black coffee, unsweetened tea and water, are widely considered. Consumption during fasting is good. But some experts say that it is to break the fast Add milk and sugar to your coffee.

A small snack in the late afternoon followed by a large dinner

Longo eats a light snack. Again include whole grains, nuts and fruit, around 4-5pm, then have a Bigger dinner.

If you can’t go from breakfast to dinner without eating, you can do it the other way around, he said. In fact, he said a larger lunch and a smaller dinner might be easier for most people, but it doesn’t fit his schedule.

Lungo recommends snacks on his website Corn flour cookies with fruit and nuts and Cabbage.