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Longevity Diet


STORE:  Order discounted Prolon (see Fasting Mimicking Diet bellow) and other longevity foods, supplements and saunas here: https://tatianasadak.gethealthy.store/.

  •                 When you log in for the first time you will be prompted to create and account.
  •                 Please ask Dr. Sadak for a discount coupon code

Daily Longevity Diet

For more detailed information about the everyday longevity diet, see Chapter 4, The LongevityDiet (New York: Avery/Penguin Books, 2018).

  1. Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week. Choose fish, crustaceans, and mollusks with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp. (For more detailed information, see The Longevity Diet, appendix B.) Pay attention to the quality of the fish, choosing those with low levels of mercury.
  2. If you are below the age of 65, keep protein intake low (0.31 to 0.36 grams per pound of body weight). That comes to 40 to 47 grams of proteins per day for a person weighing 130 pounds, and 60 to 70 grams of protein per day for someone weighing 200 to 220 pounds. Over age 65, you should slightly increase protein intake but also increase consumption of fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.
  3. Minimize saturated fats from animal and vegetable sources (meat, cheese) and sugar, and maximize good fats and complex carbs. Eat whole grains and high quantities of vegetables (tomatoes, broccoli, carrots, legumes, etc.) with generous amounts of olive oil (3 tablespoons per day) and nuts (1 ounce per day). See the biweekly diet program in The Longevity Diet, appendix A.
  4. Follow a diet with high vitamin and mineral content, supplemented with a multivitamin buffer every three days.
  5. Select ingredients among those discussed in this book that your ancestors would have eaten.
  6. Based on your weight, age, and abdominal circumference, decide whether to have two or three meals per day (see Chapter 8, The Longevity Diet, for diabetes guidelines). If you are overweight or tend to gain weight easily, consume two meals a day: breakfast and either lunch or dinner, plus two low-sugar (less than 5 grams) snacks with fewer than 100 calories each. If you are already at a normal weight, or if you tend to lose weight easily or are over 65 and of normal weight, eat three meals a day and one low-sugar (less than 3 to 5 grams) snack with fewer than 100 calories.
  7. Confine all eating to within a twelve-hour period; for example, start after 8 a.m. and end before 8 p.m. Don’t eat anything within three to four hours of bedtime.

Longevity Diet Science videos: https://prolonpro.com/other-training-resources/

Exercise & Longevity

For more detailed information about exercise and longevity, see Chapter 5, The Longevity Diet.

  1. Walk fast for an hour every day.
  2. Take the stairs instead of escalators and elevators.
  3. On the weekend, walk everywhere, even faraway places (avoid polluted areas as much as possible).
  4. Do moderate exercise for 2.5 to 5 hours a week, with some of it in the vigorous range. Most of the beneficial effects appear to be caused by the first 2.5 hours of exercise, making the additional exercise optional.
  5. Use weight training or weight-free exercises to strengthen all muscles.
  6. To maximize muscle growth, consume at least 30 grams of protein in a single low-carb meal 1-2 hours after a relatively intense weight-training session.

Fasting Mimicking Diet &Longevity

The Fasting Mimicking Diet™, or FMD, is made from healthy, natural ingredients that you will eat for five days. Your body, however, does not recognize that it is being fed. This causes the body to enter a fasting mode.

Scientifically developed and clinically tested, this nutritional breakthrough was invented at the University of Southern California. Led by Dr. Valter Longo, the USC Longevity Institute brings together multidisciplinary aging research in order to enhance human healthspan.

L-Nutra, a leading Nutri-Technology company, develop and launched the first Fasting-Mimicking Diet (FMD™), called ProLon. It can be consumed for a predetermined number of consecutive days, with frequency depending on the condition and individual patient. A major portion of L-Nutra shares will be assigned to the Foundation.


​​​​​​​Training Videos: https://prolonpro.com/training-now/

Clinical Study Results: https://prolonpro.com/prolon-results-summary/

STORE:  Order discounted Prolon and and other longevity foods, supplements and saunas here: https://tatianasadak.gethealthy.store/.

  •                 When you log in for the first time you will be prompted to create and account.
  •                 Please ask Dr. Sadak for a discount coupon code
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