I have two different opinions about this book One is scientific and the other is formal I will start with the bad one but please do not forget to read the positive oneAs a book I would say that this work is not of high writing uality I would ive it 2 stars Some paragraphs are entertaining but the text is highly repetitive and disorganized with identical sentences repeated in several sections or chapters The oal of the book is explaining the longevity and fasting mimicking diets and their effect in health However even after reading half of the book it is not very easy to understand what these diets are The specific information on the composition of the diets is fragmented at the end of several chapters explaining first how they work and defining them later makes the progression through the book difficult If you want to obtain any conclusions on what to eat that will be a difficult task For instance the definition iven for the fasting mimicking diet eg Day 1 total 1100 calories is to combine 500 calories of complex carbohydrates found in vegetables 500 calories of Whoops!: Why Everyone Owes Everyone and No One Can Pay good fats nuts oil 25 protein of vegetal origin The definition is completely asymmetric calories rams There is no way to avoid proteins when eating vegetables or nuts You can either include the proteins within the calories total 1000 calories or add them as new calories but no easy way to reach the 1100 calories of the day During days 2 5 you need to eat 400 calories from carbohydrates and 400 from fat nuts oil etc and avoid proteins total 800 calories per day Unless you eat pure sugar and pure olive oil that is impossible as most food including e recommended nuts have proteins Difficult to understand These are just examples but the information in the book is uite disorganized The tables with the foods that provide vitamins etc are ok but in my view classifying these tables by the nutrients provided by each type of food rather than classifying by nutrients would much practical for readers In eneral there are several defects that make reading of the text less attractive It is a pity as it would not be a difficult task to make an interested story from the info Catherine, Duchess of Cambridge given in the textIn some instances the text is unnecessarily egocentric No problem with citing and explaining dataenerated by the author but I don t see the need of repeating in each sentence that he and his Boy Soldiers of the Great War: Their Own Stories for the First Time group was the one that discovered or that X company which he founded etc etc Following a common practice only the first author is cited when the list of authors of a paper is too long unless he is in the author list then the first author Longo V is cited just in case readers forgot that these were HIS data even after being mentioned in the main text These sentences together with the constant re repetitions are typical of bad politicians or marketers than serious scientists and mayive readers the false impression that the information in the book is just marketingThe Spanish translation of some words is really funny oncogenosFortunately the scientific content is of top uality five stars here Based on current information and very serious research in the last years everyone healthy and sick people should follow the recommendations in the book Data have been published in the most respectful top journals indicating solid a evaluation process and this is the kind of science that has an immediate application for health Some of the ideas presented as unpublished in the book have been recently published in top scientific journals in 2017 I cannot but believe that he is completely right And actually it makes perfect sense I missed references there are sections completely unreferenced and a better system to mention them I would prefer the use of numbered complete referenced rather than ibidem etcI conclude that if this book had been properly written it could become a major reference in recent science The information enerated by the author and included in this book properly explained should reach every person in this planet including healthy people but also patients with cancer Alzheimer s diabetes immune diseases ie everyone And everyone should start to follow the recommendations I already did There appears to be a major disconnect between Dr Longo s work and this book It s as if someone decided there needed to be a popular book and it was all or partially hostwritten and sent off to the printers Boom done His work and that of his team is brilliant but this book is poorly organized full of contradictions judgmental and badly executed It also oes on and on about how amazing and enerous and intelligent Longo is So either he has an ego the size of a major university or he didn t write those partsThere are tons of charts Great right Except that a lot of them don t present the information in a way that makes sense Sometimes an axis just has numbers but no unit of measurement Other times it s not really labeled at all One chart appears to have the two Gandhi Churchill: The Epic Rivalry that Destroyed an Empire and Forged Our Age groups reversed Sometimes they re in the wrong chapterThe book espouses very mainstream dietary advice including stuff that isn t current Unless it s something Longo has studied it s included with little evidence is bad Carbs areood fat is evil the only evidence Les Innocents given for this areeneral studies where we don t know the item that caused the changes and mainly just one study that shows dangers of saturated fat and transfatsas if they were the same thing and the results would apply to both evenlyThe author has a vendetta against lowcarb railing it against it on several occasions He defines it as high protein and seems to think it s just protein and fat While many do do lowcarb that way it s not how most of the diets are presented and it s not necessary Yet he never once says that lowcarb in and of itself can be useful for anyone if the elements of his diet lowmoderate protein and plenty of vegetables are met He ll say in some places that keeping carbs low is necessary for some but he never has one decent word to say about lowcarb as a dietary system Compare this to his words about lowfat diets which he also is writing against because he talks about how important ood fats are Yet he praises or is neutral about lowfat diets only mentioning how they need to be changedAnother issue I find very troubling is how he insists that people who want to do a fasting mimicking diet which is one of the major topics of the entire book should never do it on their own and should only use the Prolon program he helped develop While he says he doesn t benefit financially from these sales it s not uite true The sales finance his work Prolon doesn t allow people to talk about price directly but you can find out indirectly It s something on the order of 400 for a 5 day supply
Of Food The Food Is All Packaged And While It food The food is all packaged and while it vegan and luten free and has no artificial ingredients it doesn t mean everyone can eat it I can t eat large portions of it for example and would be paying lots of money for food I have to come up with on my own anywayProlon is an at home program and while they ive advice they aren t really monitoring you So to say you must use it for your own safety is rather disingenuous Fortunately there are websites that tell you the specs arnished from his medical journal articles and share recipes that meet them I ve done the FMD a The Lives of Stay-at-Home Fathers: Masculinity, Carework and Fatherhood in the United States good half a dozen times with excellent results My doctor approves mightily I see no reason why I can t do this on my own After all this bookives advice with details down to a 2 week meal plan on how to do the Longevity diet the bit you re supposed to do every day you re not doing a FMD which is only a 5 day cycle every 1 6 months depending on your circumstancesFortunately hidden in one of the chapters there is a chart showing the caloriemacronutrient breakdown of the FMD It is slightly different from his journal article versions other versions he s published and other FMD details in this actual book in other chapters But close enoughBecause of the poor organization it s not easy to o back and use the book as a reference But it does ive a decent overview of the programs and how they re changing dietary advice in medicine Especially for cancer patients but also for others The work is excellent It s the book that is lacking This book is an eye opener with respect to the FMD fasting mimicking diet but the actual Longevity Diet falls short for me for a few reasons Valter says that the two things that will age one uickly and cause problems in the body are too much protein and too much. 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 you'd think The culmination of 25 years of research on aging nutrition and disease across the lobe this uniue program lays out a simple solution to living to a healthy old age through nutrition The key is combining the healthy eve. ,
Scientific foundation for his assertion that his dietary interventions MAY complement standard proceduresAt the end of Chapter 9 on cardiovascular disease he says Remember because the dietary interventions described in this chapter have not been tested in large randomized clinical trials for the treatment of cardiovascular disease they should be used only in support of standard care Our early results are certainly promising enough that you and your doctor should bear them in mind as we continue to work toward larger trials and FDA approval At the end of Chapter 10 on Alzheimer s disease he says Although our studies into AD are perhaps the most speculative this is an area I feel especially passionate about Bully for him He adds This is my ambitious vision and we re working with labs and researchers around the world to help make it possible In Chapter 11 on inflammatory and autoimmune diseases he posits that a potential factor explaining the rapid world wide increase in autoimmune diseases may involve expanding choices in a modern lobalized food supply He suggests that we eat what our ancestors ate Later he states We do not yet have solid evidence that eating at the table of your ancestors will prevent diseases and make you live longer Then he talks about FMD as a possible way of treating autoimmune diseases But he adds Please consider that these interventions are still under clinical or laboratory investigation and that until larger clinical trials are completed we cannot know whether they are effective in humans nor can we exclude the possibility of severe side effects in a minority of patients He 1,000 Awesome Writing Prompts gives the same treatment to multiple sclerosis Crohn s disease colitis and rheumatoid arthritis then ends with After future studies we will know about the efficacy of FMD against various autoimmune disorders We will also know about the length and freuency of the diet best suited to treating these diseases Chapter 12ives a summary of how to stay young Basically follow his LongevityFMD diet exercise and use your mind He Moonrise (Snowfall, gives a very brief summary of the testing he has done so far He states Finally I performed epidemiological studies of large US populations to understand the association between the consumption of certain foods and disease Because epidemiological studies do not control for other factors the best they can do is show associations They cannot prove causationIt sounds like Dr Longo is really jumping theun and should be ashamed that he has written a book iving advice about treating all sorts of conditions with his possibly helpful ideasThe DietThe Longevity Diet described below doesn t sound like solid dietary advice to me for a number of reasons People who follow his Longevity Diet NEED to also do his FMD in order to avoid aining weight See the two cases listed at the end of Chapter 8 Nutrition FMD and Diabetes Prevention and Treatment The FMD part doesn t make sense to me because the only thing it seems to do is restrict caloric intake and avoid non plant proteins I can t fathom how that is mimicking a fast It seems like it would be beneficial to actually fast Longo advocates eating complex carbs which he describes as vegetables such as broccoli tomatoes carrots pumpkin mushrooms etc Some of these have a high Hello, Snow! glycemic load How can this beood for a nation battling Type 2 diabetes And other than listing ingredients for his 2 week meal plan he doesn t identify which vegetables are acceptable for this diet The diet provides approximately 55 60% of calories from carbohydrates Wow While most of those carbs are complex the diet does allow a ood amount of pasta and bread Are there still any dietitians who recommend pasta and bread We know of essential amino acids we know of essential fatty acids We do not know of any essential carbohydrates Although carbs provide some nutrients that can t be obtained elsewhere it s nothing a supplement wouldn t take care of Even Longo advocates taking supplements with his diet Although the diet includes virtually no sugar added it does allow honey and also allows things such as ready made pizza crust and cereal which no doubt have added sugar It also includes plenty of fruits including high lycemic fruits Early in the book Longo claims that sugar is one of the ingredients responsible for aging fast dying early So why does his anti aging diet include so many sugary foods Here s a long list of foods included in his 2 week menu plan that I find suspect Some of these menu items are highly processed crap pumpkin soup with croutons whole wheat focaccia or bread raisin and walnut bread cranberry bread mixed berry or blueberry or apricot or strawberry or plum jam raisins whole Mastering the Art of Saying No Without Feeling Guilty: Tips, Techniques and Strategies grain pasta spaghetti ready made pizza crust dried cranberries cereal whole wheat Rice Krispies bar cinnamon raisin bagel barley rice corn pineapple banana dates strawberriesrapes steel cut oats boiled carrots potatoes all kinds of beans honeyRecap of The Longevity Diet1 Eat mostly vegan plus a little fish up to 2 3 mealsweek Choose salmon anchovies sardines cod sea bream trout clams shrimp Look for fish w low levels of mercury2 If 65 yrs old limit protein to 031 036 Yuganta, The End Of An Epoch grams per pound of body weight If weight training see note below Older than 65 increase protein slightly Consume beans chickpeasreen peas and other legumes as your main source of protein Include some fish eggs white meat and products from Once a Wicked Lady: A Biography of Margaret Lockwood goats sheep3 Minimize saturated fats from animal vegetable sources meat cheese and sugar Maximizeood fats and complex carbs Eat whole Forbidden Reading grains not bread vegetables tomatoes broccoli carrots legumes etc withenerous amounts of olive oil 3Tbspday and 1 oz of nutsday walnuts almonds hazelnuts4 Eat foods w high vitaminmineral content Take a multivitamin as a buffer every 3 days5 Eat the types of foods your ancestors would ve eaten6 Eat two mealsday and one snack DO eat breakfast7 Keep eating window down to 12 hrs or less Don t eat anything for 3 4 hrs before bed Limiting food intake hours to less than 11 12 could cause allstones 8 Until age 65 70 do five days of FMD every 6 monthsIn SummaryDr Longo has done many tests to try to prove his theories about anti aging Naturally he is optimistic about what he sees he wants his theory to pan out He doesn t let the fact that he doesn t have verified scientific studies stop him from promoting his theories or from summarizing out of date dietary advice to followed in conjunction with his proprietary FMD approach There are many health professionals who advocate for type of fasting But Dr Longo s version of fast mimicking includes the types of foods that many others advocate avoiding altogetherI really thought this was oing to be a diet book that I could embrace Alas I am Future Focus greatly disappointedOne thing I willive Dr Longo credit for is that he is actually doing research not just citing other people s work He just needs to complete randomized "clinical studies before he publishes advice books Interesting book on the diet for longevity and disease prevention "studies before he publishes advice books Interesting book on the diet for longevity and disease prevention it seems too long and too Major Problems in American Urban and Suburban History: Documents and Essays generic though author dedicates a lot of time to discuss clinical trials which isreat
Long story short eat mostly vegan eat ood fats and complexstory short eat mostly vegan eat ood fats and complex not a lot of protein which is controversial in my opinion and do fast mimicking diet 1 2 times per year which is patented by author and too much promoted as for me I thought this book make a pretty darned convincing case in favor of a vegetarian or pescetarian diet if living a long time is high on your list of priorities Unfortunately that s not how I and most of the people I know currently eat It seems like everyone and their dog is doing keto these days According to this book a diet high in animal fats and proteins is the single worst diet for human longevity At least both sides agree on one thing sugar and processed carbs aren t ood for you The book also discusses how periodic fasting not the currently trendy intermittent fasting but actual fasting for a few days can have amazing health benefits for all sorts of serious conditions including cancer diabetes and auto immune disorders It provides a way to mimic fasting by reatly reducing your caloric intake for a few days without actually full on fasting This fasting mimicking diet supposedly offers the same health benefits as full fasting I have not tried it myselftl dr diet should consist of 60% complex carbs 30% ood fats 10% protein all of which should come from vegetable or fish sources Fast for a few days a few times a year. Tor 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 Alzheimer’s and heart disea.
Valter Longo ´ 3 downloadSugar I agree but when I read his daily suggestions for his Longevity Diet I was shocked that he recommends eating dried fruit pretty much every day Dried fruit is loaded with sugar and even though he has you eating only 18 cup at a sitting which is barely a taste by the way why not eat the real thing For instance for the 18 cup of dried blueberries he allows you could have a whole cup of fresh blueberries for 13 less calories carbs and sugar and double the fiber content I don t think he really knows all that much about nutrition especially when he admits to eating beef once a week rowing up in Italy the same town where he studied a couple of centenarians but then admonishes eating any kind of animal protein except low mercury fish Another thing that I just can t Social Class in Contemporary Japan: Structures, Sorting and Strategies get over is a couple of paragraphs where he talks about how ridiculous it is to eat in moderation Afteriving eating advice to a lady one time she concluded that it would be best to eat in moderation His response was to ask her if she would fly on an airplane that she had designed herself I m sorry but those two topics aren t even remotely associated and this leads me to believe that Valter doesn t even know the definition of moderation Designing an airplane with limited knowledge about how to Clubland UK: On the Door in the Rave Era go about it is not an act of moderation it s aamble He even admits that he doesn t even know what eating in moderation means How about eating beef on SundaysBut aside from his lack of nutrition knowledge I think his development of the FMD is super cutting edge He has stats to back up his findings and FMD seems like a definite positive breakthrough EDIT After reading The Big Fat Surprise I have to lower my rating from 3 stars to 1 star I will leave my original review below This author condemns all animal fats and does not base it on convincing research He is basically promoting a mediterranean diet which had been thoroughly debunked by The Big Fat Surprise and therefore renders this book completely useless I m a bit conflicted about this bookFirst of all the author starts right off with advertising some nutrition product of his but thankfully that will be it no sales pitches throughout the rest of the bookNext after describing his methodology there are numerous chapters about cancer diabetes dementia cardiovascular diseases and autoimmune diseases which all result in essentially exactly the same conclusion with ever so slight changes in the food intake recommendation It seems extremely repetitiveI can t help but think that the author published this book as an elevator pitch to attract investors to further fund the author s various scientific studies which is OK I John Flynn's Double Wedding Ring Step-by-Step Workbook guess as these studies all seem to have very promising resultsI liked that the book reinforced what I had already learned from The Circadian Code a better book namely that time restricted eating works wonders however this book focuses much on the WHAT to eat rather than WHEN to eatThe thing is the author recommends a hard core vegan version of the mediterranean diet with a bit of fish here and there Simply because he is Italian andot to know a bunch of very old people from a small village near his home town It seems extremely dangerous to assume that whatever these people ate must be The Book of Tapas good simply because the sample size is so tiny These people clearly had extremelyood enesThe author even recommends eat what your ancestors ate and I m pretty sure the diet of the old people in Okinawa looked nothing like the mediterranean diet so how would an Asian person approach this book I uess if you are Italian the this book is for you otherwise it will leave you with few uestionsI absolutely love that there are two weeks worth of recipes at the end of the book breakfast lunch snack dinner and especially the lunch and dinner options sound really nice so I m Love Is A Four Letter Word going toive all these a try The breakfast options will be a bit tougher for me because I can t et the breads that are suggested here in SingaporeIf you already read Why We Sleep and The Circadian Code I would say this book is not necessary to read Interesting take on dr Longo s own research on diet and longevity I like how he takes a pragmatic approach on what we should actually do for instance taking a multivitamin not every day but once every two to three days because being nourished is ood but some studies have shown that certain vitamins can be toxic Also the amount of protein we actually need is not as high as most resources online would tell you could be detrimental so better to stick to relatively low but also high enough for building and maintaining muscle mass he says to stick "to 30 rams after a strength workout So to sum it all up Eat mostly a "30 rams after a strength workout
So To Sum It All Up Eatto sum it all up Eat a based diet adding fish low in mercury only three times a week Get 031 to 036 The Magic of Thinking Big grams of protein per pound of body weight Multivitamin mineral and omega 3 and omega 6 supplement every 3 days Eat twice per day plus a snack do periodic fasting if you can walk fast one hour a day do strength training keep your mind sharp finish thatoodreads challenge However in the book you can see how there is no one size fits all solution So if you are interested in this sort of things it might be a A Lucid Dreamer: The Life of Peter Redgrove good read for you The summary is that if you want to decrease likelihood ofetting diseases you re enetically predisposed to cancer diabetes heart disease eat a mostly vegan diet until you turn about 65 year old exercise keep your BMI at the lower end of the normal range and do his 5 day fasting mimicking diet anywhere from 1 6 times per year based on your health and enetics The 5 day fast is where you eat about 800 calories a day which makes your least healthy cells vulnerable to destruction which is a ood thing The unhealthy cells most likely to mutate in the future break down and your body rebuilds new healthy cells by re I trust Dr Longo s research he s a recognized expert but I don t think this plan is very useful to normal people The concept is basically this do the Longo Fasting Mimicking Diet for 5 days a month every 3 4 months The rest of the time eat the Mediterranean diet and exercise 5 7 hours a week OkaySo my problems with the Fasting Mimicking Diet is that it s super hard Mind you I ve done every other day fasting for three months then I fell off and I ve done time restricted eating not eating for 16 hours and eating for 8 So my objection about difficulty is not fasting per se It s that eating 800 calories a day for 5 days sounds harder than a water fast for 5 days because hunger actually decreases on a real fast This low calorie diet results in constant hunger for 5 days So maybe I d actually try what he recommends but just substitute a water fast I am not a doctor so you definitely should not follow any of my ideas or adviceThen I also have a number of objection about the OPTIONAL ProLon product they sell just the food measured out for the 5 days so it s a no brainer for you1 Anytime you re trying to sell me something I lose trust in the science even though it is tempered in this case by the fact that Longo claims to make no personal profit2 ProLon isn t real food but packets of things you mix or whatever Yuck3 It s super expensive 250 a box *One Box Lasts For * box lasts for one month 5 day fast unless you buy a year supply in advance No Just noA counterargument to my complaints Dr Valter Longo ives a broad stroke description of his Longevity Diet which includes doing a 5 day Fasting Mimicking Diet every six months Most of the book focuses on the benefits of the very specific Fasting Mimicking Diet FMD developed by Longo But Longo himself admits that there is not yet sufficient evidence to prove his hypothesisBenefits of the Longevity DietNote I wasn t paying too much attention to the scientific validity of Dr Longo s research for the first six chapters But by chapter 7 his disclaimers ot to be so repetitive that I started making note of them I didn t bother oing back over the first six chapter to site examplesAt the end of Chapter 7 on cancer prevention he says Our clinical trials looking into FMD and cancer prevention and treatment are ongoing but if early results are any indication it could be a powerful new weapon in the arsenal we have to fight and one day defeat cancer In other words this whole concept is currently based on ood indications only Hardly worthy of being published as a scientific foundation for his claimsAt the end of Chapter 8 on diabetes he says We are now working toward performing clinical trials as part of the FDA approval process Again no solid. Ryday 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 direc.