Longevity does not depend only on genetics, adopting healthy lifestyles, influenced by optimism and awareness, is crucial to prevent premature aging. The analysis of virtuous models in long-lived countries, such as Japan and Switzerland, combined with the use of innovative protocols such as the fasting-mimicking diet, offers new perspectives. Furthermore, the role of intermittent fasting and emerging technologies drives research towards personalized strategies for living longer and healthier. Valter Longo, biochemist, internationally recognized as one of the leaders in the field of longevity studies,

Professor of Biogerontology and Director of the Longevity Institute at USC (University of Southern California) David School of Gerontology in Los Angeles, one of the most important centers for research on aging and age-related diseases, explains the secrets of longevity to us.

We often talk about longevity linked to genetics, lifestyle and nutrition.

But to what extent do psychological characteristics (such as optimism or emotional or physical stress) significantly influence aging?

Optimism or at least the will to live is clearly important for longevity, but probably more so because it allows the person to adopt the lifestyles and medical treatments associated with longevity.

Which are the statistically longest-lived countries and what can we learn from their lifestyles?

In the past, Japan and Italy had the highest life expectancies in the world. Today Japan remains among the top, but Italy has lost many places and has been overtaken by many countries including South Korea and Switzerland. This is probably due, at least in part, to the increase in overweight and obesity and also to the westernization of the diet in Italy.

Are there differences in longevity linked to the type of diet adopted since childhood compared to diets adopted in adulthood?

Epidemiological data suggest that if you adopt what I call “the longevity diet” starting from the age of 20, the advantage in life expectancy, compared to those who continue to adopt a Western diet like the American one, is around 13 years. of more life.

But this is reduced to 9 years if the change in diet and lifestyle is made at 60.

Sport and physical activity are, to date, considered by doctors to be real drugs. Is that so?

Yes, they are not as powerful as diet but they are very important. The problem is that sport is often thought of when young and in many people it is minimized after the age of 40-50. Instead, the physical activity of most centenarians I met was hours of walking, hours of gardening or working in the fields.

In a future where artificial intelligence and robotics could alleviate many physical strains, what effects could decreasing physical movement have on longevity?

An important effect. Instead, a problem is that of some drugs that give people the wrong impression that they can eat what they want and as much as they want, considering the drug as the real solution. This is a problem.

Could gene-editing technologies one day eliminate genes linked to aging?

Aging is not dependent on one or more genes, even if it is the genes that determine that a mouse lives for 3 years and a person for 80. Eventually we will be able to extend longevity by acting on the genes that regulate aging, but we are talking to live longer and healthier and not to be immortal.

What effects does regular, controlled exposure to extreme conditions, such as cold or intense heat, have on longevity?

As far as we know, a minimal effect.

Tell us about your “fasting mimicking” box and protocol. What does it consist of?

They are boxes that contain food for 4-7 days that simulates fasting (fasting mimicking diet). It was initially developed thanks to funds from the American government for oncology therapies, but clinical studies carried out in Europe and the USA have demonstrated its effectiveness against obesity, pre-diabetes and diabetes if practiced for even just 5 days (once per month or less). Studies are now underway testing its effectiveness against Autoimmunity, Alzheimer’s and many types of cancer. We are also testing the possibility that it could be effective if adopted only every 3 months for 5 days, and therefore for a total of 20 days per year.

How does intermittent fasting affect your gut microbiota and long-term health?

It has a strong effect on the microbiota although it is not yet clear how long the changes in the microbiota last or how important we are to its health effects. Fasting-mimicking diet cycles have important effects on many risk factors for disease and aging (IGF-1, cholesterol, blood pressure, blood sugar, fat mass, etc.).

Are there any differences in the benefits of intermittent fasting between men and women?

Probably yes, but for now they are not so obvious. It is important to specify that talking about intermittent fasting does not mean much. Better to talk about specific types of fasting such as eating and fasting for 12 hours a day or doing fasting mimicking diet cycles. The use of generic terms such as “intermittent fasting” will in the long run do more harm than good to the population, in fact some types of fasting are already considered potentially harmful (e.g. 16 hours a day of fasting without breakfast).

Does intermittent fasting impact mental health and cognitive function?

It seems so but it is still early to have a clear answer. Since fasting-mimicking cycles cause diabetes to reverse (and diabetes is a major risk factor for Alzheimer’s) the use of fasting-mimicking cycles has the potential to help prevent Alzheimer’s and other dementias in people.

How does intermittent fasting relate to the circadian rhythm and how does it affect the quality of sleep?

It is essential to consume meals at regular times, approximately 11-12 hours in total and at least 3 hours before going to sleep. These rules can help increase the duration and quality of sleep.

What long-term metabolic adaptations occur with intermittent fasting and can they affect longevity?

Fasting-mimicking diet cycles decrease insulin resistance that leads to pre-diabetes and diabetes and also reduce growth factor IGF-1 and insulin, both implicated in accelerating aging.