By supporting mitochondria, the body's energy powerhouses, cellular energy increases, and fatigue and signs of aging decrease.
Activation of Autophagy
Autophagy, which means the body cleans and renews its own damaged cellular structures, stands out as one of the most powerful effects of this diet.
In addition, insulin sensitivity increases, while cognitive function and metabolic plasticity also improve.
Youthfulness from Functional Foods
Key foods in the Longevity diet include:
Blueberries, green tea, and turmeric are high in polyphenols.
Salmon, sardines, and mackerel are good sources of Omega-3.
Fiber-rich legumes, vegetables, and whole grains,
Olive oil, which contains quality fats, avocado, walnuts,
It contains antioxidant spices and leafy green herbs.
These nutrients support not only the immune system but also mitochondrial health and cell regeneration.
It can be personalized according to age and needs.
The Longevity approach can be adapted not only to the aging process but to all age groups, as the foundation of chronic diseases is often laid in youth. However, it is important to customize it according to age and health status. In young individuals, Longevity nutrition acts as a protective shield, especially in areas such as brain health, skin aging, and insulin sensitivity. After the age of 40, however, it is recommended to apply it more strategically, as the signs of aging accelerate with hormonal changes.
However, in individuals over 65, protein intake may be slightly increased to preserve muscle mass (from sources such as fish, eggs, and white meat). For specific groups such as children and pregnant women, calorie restriction is not recommended; a nutrient-dense, balanced diet should be preferred for these groups. In short, the diet should be tailored to individual needs (e.g., metabolic status, chronic diseases).
Not a Fashion Trend, but a Lifestyle
Developed in the USA under the leadership of Dr. Valter Longo and inspired by "Blue Zones," this model combines intermittent fasting, a low-protein, balanced diet of quality fats, and a plant-based approach. It's not just a diet, it offers a sustainable lifestyle.
Expert Dietitian Ezgi Akdağ concludes by emphasizing: "The Longevity diet should be personalized according to the individual's age, personal characteristics, and health history. This way, not only a long but also a healthy and functional life becomes possible."