Most people dream of hitting 100 with a cake, candles, and maybe a letter from the president. But for world-renowned biogerontologist Dr. Valter Longo, that milestone is just the beginning. The Italian-American scientist and longevity expert has set his sights on reaching the age of 120—and he’s walking, fasting, and plant-eating his way there every day.
Speaking to CNBC Make It in 2024, Longo, who leads both the Longevity Institute at the University of Southern California and the Cancer and Longevity Lab at IFOM in Milan, shared his personal aspiration: “I’d like to make it to 120. But whatever I get, it’s okay. At least I’ll have no regrets saying, ‘Well, I didn’t do all the right things.’”
He’s spent more than three decades researching the secrets of long life—and practices what he preaches.
Growing Up Near Centenarians
Born and raised in Italy, Longo returned to his homeland 20 years ago to study firsthand what makes some parts of the country—like Sardinia, a Blue Zone—so full of centenarians. His findings have shaped a clear but sustainable lifestyle model for those aiming not just to live longer, but healthier.
Food First: The Longevity Diet
Forget fads. Longo’s prescription for long life starts in the kitchen with what he calls the Longevity Diet, a blend of the Okinawan and Mediterranean eating philosophies. That means:
Fasting for Fuel
One of Longo’s more unique habits is 12-hour intermittent fasting—eating all meals within a 12-hour window, like 8 a.m. to 8 p.m.
He also helped pioneer the Fasting-Mimicking Diet (FMD), a five-day regimen low in calories and protein but rich in healthy fats, designed to trick the body into thinking it’s fasting—without actually giving up food. The diet is rotated every few months.
A 2024 study led by Longo even found that this method significantly lowered risks of cancer, heart disease, and diabetes in animal models.
Move Naturally and Often
Exercise, of course, is non-negotiable. Longo recommends at least 150 minutes of activity per week, aligning with global health guidelines. But he ups the ante: an additional hour of walking daily, including stairs and everyday errands.
“Some of these things have been abandoned,” Longo told CNBC Make It, “but they were very normal for the people that made it to 100 years of age.”
Sleep Well, Stay Happy
While Longo isn’t a sleep scientist, he emphasizes that quality sleep is crucial. Tips from sleep experts include:
Despite his accolades and research credentials, Longo remains humble about his own goal to live to 120: “I don’t know if I hit the target all the way, but I certainly think it’s good to try.”
In a world obsessed with quick fixes, his slow-and-steady philosophy stands out: live simply, eat naturally, move daily, rest deeply, and stay connected.
Speaking to CNBC Make It in 2024, Longo, who leads both the Longevity Institute at the University of Southern California and the Cancer and Longevity Lab at IFOM in Milan, shared his personal aspiration: “I’d like to make it to 120. But whatever I get, it’s okay. At least I’ll have no regrets saying, ‘Well, I didn’t do all the right things.’”
He’s spent more than three decades researching the secrets of long life—and practices what he preaches.
Growing Up Near Centenarians
Born and raised in Italy, Longo returned to his homeland 20 years ago to study firsthand what makes some parts of the country—like Sardinia, a Blue Zone—so full of centenarians. His findings have shaped a clear but sustainable lifestyle model for those aiming not just to live longer, but healthier.
Food First: The Longevity Diet
Forget fads. Longo’s prescription for long life starts in the kitchen with what he calls the Longevity Diet, a blend of the Okinawan and Mediterranean eating philosophies. That means:
- Mostly plant-based meals
- High intake of vegetables, moderate fruits
- Tree nuts, legumes, and whole grains
- Fish three to four times a week
- No red or white meat
- Minimal dairy and eggs
Fasting for Fuel
One of Longo’s more unique habits is 12-hour intermittent fasting—eating all meals within a 12-hour window, like 8 a.m. to 8 p.m.
He also helped pioneer the Fasting-Mimicking Diet (FMD), a five-day regimen low in calories and protein but rich in healthy fats, designed to trick the body into thinking it’s fasting—without actually giving up food. The diet is rotated every few months.
A 2024 study led by Longo even found that this method significantly lowered risks of cancer, heart disease, and diabetes in animal models.
Move Naturally and Often
Exercise, of course, is non-negotiable. Longo recommends at least 150 minutes of activity per week, aligning with global health guidelines. But he ups the ante: an additional hour of walking daily, including stairs and everyday errands.
“Some of these things have been abandoned,” Longo told CNBC Make It, “but they were very normal for the people that made it to 100 years of age.”
Sleep Well, Stay Happy
While Longo isn’t a sleep scientist, he emphasizes that quality sleep is crucial. Tips from sleep experts include:
- Keeping a consistent bedtime
- Avoiding naps after 2 p.m.
- Creating a cool, restful environment
Despite his accolades and research credentials, Longo remains humble about his own goal to live to 120: “I don’t know if I hit the target all the way, but I certainly think it’s good to try.”
In a world obsessed with quick fixes, his slow-and-steady philosophy stands out: live simply, eat naturally, move daily, rest deeply, and stay connected.
