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Valter Longo - The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to SlowAging, Fight Disease, and Optimize Weight

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Valter Longo The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to SlowAging, Fight Disease, and Optimize Weight
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The internationally renowned, clinically tested, revolutionary diet program to lose weight, fight disease, and live a longer, healthier life.
Can what you eat determine how long, and how well, you live? The clinically proven answer is yes, and The Longevity Diet is easier to follow than youd think. The culmination of 25 years of research on aging, nutrition, and disease across the globe, this unique program lays out a simple solution to living to a healthy old age through nutrition. The key is combining the healthy everyday eating plan the book outlines, with the scientifically engineered fasting-mimicking diet, or FMD; the FMD, done just 3-4 times a year, does away with the misery and starvation most of us experience while fasting, allowing you to reap all the beneficial health effects of a restrictive diet, while avoiding negative stressors, like low energy and sleeplessness. Valter Longo, director of the Longevity Institute at USC and the Program on Longevity and Cancer at IFOM in Milan, designed the FMD after making a series of remarkable discoveries in mice, then in humans, indicating that specific diets can activate stem cells and promote regeneration and rejuvenation in multiple organs to significantly reduce risk for diabetes, cancer, Alzheimers, and heart disease. Longos simple pescatarian daily eating plan and the periodic fasting-mimicking techniques can both yield impressive results. Low in proteins and sugars and rich in healthy fats and plant-based foods, The Longevity Diet is proven to help you:
Lose weight and reduce abdominal fat
Extend your healthy lifespan with simple everyday changes
Prevent age-related muscle and bone loss
Build your resistance to diabetes, cardiovascular disease, Alzheimers and cancer
Longos healthy, life span-extending program is based on an easy-to-adopt pescatarian plan along with the fasting-mimicking diet no more than 4 times a year, just 5 days at a time. Including 30 easy recipes for an everyday diet based on Longos five pillars of longevity, The Longevity Diet is the key to living a longer, healthier, more fulfilled life.

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an imprint of Penguin Random House LLC 375 Hudson Street New York New York - photo 1
The Longevity Diet Discover the New Science Behind Stem Cell Activation and Regeneration to SlowAging Fight Disease and Optimize Weight - image 2

The Longevity Diet Discover the New Science Behind Stem Cell Activation and Regeneration to SlowAging Fight Disease and Optimize Weight - image 3

an imprint of Penguin Random House LLC

375 Hudson Street

New York, New York 10014

The Longevity Diet Discover the New Science Behind Stem Cell Activation and Regeneration to SlowAging Fight Disease and Optimize Weight - image 4

Previously published in Italy in 2016 by Antonio Vallardi Editore

Copyright 2018 Valter Longo

Photo of baby boy used with permission of irin-k/Shutterstock.com

Photo of happy couple used with the permission of T-Design/Shutterstock.com

Illustrations used with the permission of Ilinova Tetiana/Shutterstock.com and Voinau Pavel/Shutterstock.com

Fasting Transformed Me After Medicine Failed by Jenni Russell The Times / News Syndication

Image from Evolutionary Medicine: From Dwarf Model Systems to Healthy Centenarians? by Valter D. Longo, Caleb E. Finch, in Science, February 28, 2003: vol 299, issue 5611, p. 1342. Reprinted with permission from AAAS. Mouse photo Dr. Michael Bonkowski

Penguin supports copyright. Copyright fuels creativity, encourages diverse voices, promotes free speech, and creates a vibrant culture. Thank you for buying an authorized edition of this book and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without permission. You are supporting writers and allowing Penguin to continue to publish books for every reader.

ISBN 9780525534075

Ebook ISBN 9780525534082

Version_1

To my mother, Angelina; my father, Carmelo; my brother, Claudio; and my sister, Patrizia.

And to those seeking solutions, knowledge, and hope.

Contents
Introduction

LONGEVITY, THE FOUNTAIN OF LIFE, the secrets to eternal youththey have fascinated us from our earliest civilizations. And they have deeply fascinated me since I was a teenager. Back then I wanted to become a rock star, and I was sure I would always be a professional musician, but my passion to discover the secrets of longevity and how they could revolutionize medicine wouldnt be drowned out, no matter how fantastic a rock career appeared to be. When I was a sophomore in college, I decided to put music to the side and dedicate myself to science so that I could study the processes by which we age. Three decades later, I still play guitar, but I spend the majority of my time working as the director of the University of Southern California (USC) Longevity Institute in Los Angeles and the Program on Longevity and Cancer at IFOM (Molecular Oncology FIRC Institute) in Milan, where I combine studies of centenarians with epidemiological studies of populations, clinical trials, and basic research to understand how to help people live long lives.

But its not just the idea of living longer that has driven me; its living healthy longer, staying vibrant and youthful beyond the traditional life expectancy. To achieve this, my laboratories performed decades of cellular, animal, and human studies focused on maximizing function (learning, memory, physical fitness, etc.) and on the prevention and treatment of diseases, with a special focus on cancer, diabetes, and cardiovascular disease as well as autoimmune and neurodegenerative disorders. Contrary to the notion that if we live longer we will extend the sickness period, our data indicate that by understanding how the human body is maintained while young, we can stay fully functional into our nineties, hundreds, and beyond. One of the primary ways to achieve this is to exploit our bodys innate ability to regenerate itself at the cellular and organ levels. Unfortunately, the modern diet, and the constant consumption that characterizes the way so much of the first world eats, keeps these built-in mechanisms permanently switched off, leaving us prematurely vulnerable to disease and degeneration beginning in our thirties and forties. But as Ive discovered over the past thirty years of research, that switch can be turned back on rather easily. The difficult part has been figuring out a way to do it that is feasible and safe for everyone.

Let me back up. I was sixteen when I first came to America from Genoa (hometown of Christopher Columbus), in the northwest of Italy. Thats where I was born and raised, though I spent my summers in Calabria, the southern Italian region where my parents came from. Harboring my dreams of fame and fortune as a rock starand having driven neighbors in my building crazy for long enough with loud electric guitarsI arrived in Chicago to live with an aunt and pursue my music studies. Along with the thriving music scene, and some of the best blues in the nation, I was exposed for the first time to the American diet. Having grown up in two regions with some of the healthiest cuisines in the world and never really having thought about it, I was amazed at the giant portions, the huge amounts of meat and cheese consumed at almost every meal, the sugary drinks and snacks so readily available. The other thing I noticed was that my Italian relatives living in Chicago were developing diabetes, heart disease, and other ailments uncommon to the family back home. At the time, I didnt think much of it, but later these exposures motivated me and helped me solidify hypotheses about diet, diseases, and longevity.

By the time I got to the University of North Texas just outside of Dallas a few years later to continue my music education, my fascination with aging had taken hold. All my friends who were approaching or past thirty were starting to lament getting old. But something else, maybe my having been in the room when my grandfather died, was stuck in my head, waiting for an opportunity to guide me in a new direction. As much as I loved music, in my second year as an undergraduate I realized that what I really wanted to do with my life was study how people stay young, so I moved to the biochemistry department to begin studying aging. Four years later, I entered one of the best programs for the biology of aging, the pathology PhD programs at the University of California, Los Angeles, and the laboratory of Roy Walford, MD, who at the time was the worlds leading expert on nutrition and longevity, a field that was just beginning to come into its own. The rest is history.

I have now been researching healthy longevity for more than thirty years, studying the links between nutrition and the genes that regulate cellular protection and regeneration. The Longevity Diet collects what I have learned and puts it into a simple program anyone can live by. It is as simple as adopting the daily nutritional regimen I outline and combining it periodically (two to twelve times per year, depending on your general health) with my fasting-mimicking diet (FMD), which is exactly what it sounds like: a diet that mimics a fast, providing the benefits of fasting without the deprivation and hunger. Combining these two elements, I have discovered, can protect, regenerate, and rejuvenate the body to keep us young and healthy longer. This is achieved in part by turning back the biological aging clock, which means that these diets can be adopted by relatively young people to help delay aging and prevent disease, and also by older individuals to help them return to a more youthful state. The FMD is also clinically proven to stimulate the loss of abdominal fat while conserving muscle and bone mass. These benefits are generated by switching on the human bodys own remarkable ability to activate stem cells and regenerate parts of cells, systems, and organs, leading to a reduction of risk factors for many diseases. In the chapters that follow, I will explain first

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