Malta’s Secret to Longevity: Diet Tips Healthier Than Ozempic
Dr. Valter Longo, director of the University of Southern California Longevity Institute, has introduced the "longevity diet," a Mediterranean-inspired approach designed to promote health, slow aging, and potentially add decades to life. Unlike weight-loss drugs like Ozempic, which require ongoing use to maintain results, this diet activates the body’s natural systems to rejuvenate cells and prevent chronic illnesses. Key components include plant-based foods, minimal meat consumption, time-restricted eating, and periodic five-day cycles of fasting-mimicking diets (FMD), which offer benefits such as mental clarity, reduced abdominal fat, and improved disease prevention markers. Dr. Longo emphasizes the importance of aligning eating habits with the body’s circadian rhythm, recommending a 12-hour fasting window for optimal metabolism and sleep. His dietary advice can be tailored across life stages, from childhood to older adulthood, with adjustments to protein intake and exercise levels. Malta’s Mediterranean culinary heritage, featuring fresh produce, seafood, and traditional dishes
Discover the Longevity Diet: A Healthier Path to a Longer Life
For many, diet is often framed as a simple equation: calories in versus calories out. Eat more than you burn, you gain weight; eat less, and you lose it. But when it comes to overall health and longevity, the story is far more complex. From genetic predispositions and stress levels to sleep quality and food accessibility, numerous factors affect appetite and weight management. This is precisely why eating well can feel like an uphill battle.
It’s no surprise, then, that weight-loss drugs like Ozempic and Mounjaro have garnered global attention for their effectiveness, with some users experiencing weight loss of up to 17.3% of their body weight. However, these medications come with challenges, particularly weight regain once treatment is discontinued, unless significant lifestyle changes are maintained. Enter Dr. Valter Longo, director of the University of Southern California Longevity Institute, whose innovative dietary approach promises not only weight management but also the potential to add decades to your life without the need for medication. His “longevity diet” is designed to tackle genetic and environmental barriers to health while activating the body’s natural systems to rejuvenate and slow aging.
What is the Longevity Diet?
Dr. Longo’s dietary strategy is rooted in the Mediterranean lifestyle, a concept that resonates deeply here in Malta, where seasonal produce, fresh seafood, and olive oil are staples of our cuisine. The longevity diet prioritizes plant-based foods, minimal meat consumption, time-restricted eating, and periodic five-day cycles of fasting-mimicking diets. Surprisingly, it also includes a moderate amount of protein, which contrasts with many modern dietary trends.
“When people hear about my work, they often think, ‘Oh, it’s just a diet, how impactful could it be?’” says Dr. Longo. “What they don’t realize is that it’s not just about the food itself, but how the diet activates sophisticated systems in the human body that can reprogram cells, trigger autophagy, and ultimately rejuvenate and slow down aging.”
Dr. Longo’s research gained global attention back in 2012 when he appeared on the BBC Horizon documentary Eat, Fast and Live Longer, hosted by Michael Mosley. It was this programme that popularized the concept of intermittent fasting, inspiring the famous 5:2 diet. While intermittent fasting has become a household term, scientific research into its effects is still ongoing. Dr. Longo’s fasting-mimicking diet (FMD), however, is backed by years of studies and initial clinical trials, showing benefits ranging from weight loss to protection against chronic illnesses.
How Does It Work?
The longevity diet includes elements that can easily be adopted in Malta, given our access to fresh, nutrient-rich ingredients that form the backbone of Mediterranean eating. Key components include vegetables, legumes, whole grains, nuts, seeds, fish, and minimal amounts of meat. Dr. Longo also recommends a nightly 12-hour fasting window, a more accessible alternative to the popular 16-hour intermittent fasting trend.
This eating window aligns with the body’s circadian rhythm, promoting better metabolism, sleep, and overall health. “We’re programmed to eat during daylight and fast when it’s dark,” explains Dr. Longo. “Eating within a 12-hour window prevents metabolic jet lag, ensuring your body functions optimally.”
The FMD involves consuming very low calories (around 850 kcal per day) for five days, two to four times per year. Unlike water-only fasting, the FMD allows you to eat specific foods that trigger cellular rejuvenation. “It’s not a traditional weight-loss diet; it’s more like food as medicine,” says Dr. Longo. Benefits include mental clarity, better sleep, reduced abdominal fat, and improved markers for chronic disease prevention.
Eating for Longevity Across Life Stages
Dr. Longo’s approach can be tailored to various life stages. Malta’s vibrant culinary scene offers countless opportunities to embrace his advice while enjoying local flavors and traditions.
Childhood: Setting the Foundation
Healthy habits begin early, and Dr. Longo emphasizes the importance of introducing children to nutrient-rich, Mediterranean-style meals to prevent obesity and chronic illnesses later in life. Malta’s abundant supply of fresh fruits, vegetables, legumes, and fish makes this an achievable goal. Pairing these foods with regular movement—whether it’s swimming at Golden Bay or cycling along Malta’s scenic routes—can help set children on the path to a long, healthy life.
Twenties: Building a Strong Foundation
In your twenties, dietary choices have a lasting impact on health in later decades. Dr. Longo recommends introducing time-restricted eating and consuming balanced portions of protein (0.8g/kg body weight daily) primarily from plant sources like legumes and nuts. For exercise, aim for 300 minutes a week, including strength training and walking—activities easily integrated into Malta’s outdoor lifestyle.
Thirties: Transitioning to the Longevity Diet
Your thirties are a great time to adopt Dr. Longo’s stricter version of the longevity diet. Focus on reducing red meat consumption, limiting white meat, and incorporating more fish, legumes, and whole grains. Restaurants across Malta specializing in vegetarian and plant-based dishes, such as those in Valletta or Sliema, make this diet not only achievable but enjoyable. Consider adding FMD cycles a few times a year to reset your body’s systems and enhance cellular regeneration.
Forties and Fifties: Sustainable Habits
In your forties and fifties, Dr. Longo suggests reducing exercise to 150 minutes per week while maintaining muscle-strengthening activities. Stick to the longevity diet and 12-hour fasting windows, both of which align with Malta’s cultural emphasis on communal meals and fresh, local ingredients.
Sixties and Beyond: Adjusting for Aging
After 60, adjustments to protein intake (1g/kg of body weight) and increased consumption of animal products like fish and eggs can support aging muscles and overall health. Malta’s proximity to fresh seafood makes this step simple to incorporate. Pair this with regular movement—whether it’s a leisurely walk through Mdina or yoga by the sea—and sufficient sleep to maximize longevity.
Common Diet Mistakes to Avoid
Dr. Longo warns against popular dietary trends, including low-carb diets, ketogenic diets, and prolonged fasting windows. While these may show short-term results, they could detract from long-term health. Instead, he advocates for balanced carbohydrate consumption through whole grains, legumes, and seeds—foods widely available in Malta’s markets and restaurants.
Another pitfall is excessive protein intake, particularly from animal sources. “Low-but-sufficient protein consumption offers no risk and plenty of benefits,” says Dr. Longo. He also cautions against skipping breakfast and inconsistent eating schedules, which could disrupt your metabolism.
Dining for Longevity in Malta
Malta’s culinary scene provides a perfect backdrop for adopting Dr. Longo’s advice. From traditional dishes like minestra (vegetable soup) and grilled fish to innovative plant-based menus in local restaurants, there’s no shortage of options to support a healthy, balanced diet. The island’s Mediterranean roots naturally align with the principles of the longevity diet, making it easier to enjoy delicious meals while prioritizing health.
Whether you’re exploring the bustling food markets of Marsaxlokk or dining at a waterfront restaurant in St. Julian’s, the choices available make longevity-focused eating accessible and enjoyable. Pair this with Malta’s active lifestyle—swimming, hiking, or simply strolling through historic streets—and you have the recipe for a longer, healthier life.
Dr. Longo’s longevity diet is more than just a collection of food recommendations; it’s a lifestyle that integrates nutrition, movement, and mindfulness. With Malta’s rich culinary heritage and picturesque environment, embracing this approach to health and longevity is both practical and rewarding. Why not start today and savor a longer, healthier life?