Why stop at 100? Italian longevity expert aims to live till 120, and his 4 daily habits might help you too
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.''
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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:
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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
Studies support his approach: eating Mediterranean-style has been shown to reduce the risk of chronic illnesses like Type 2 diabetes and cardiovascular disease.
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.
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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
But for Longo, mental wellbeing may be just as important. Drawing from advice by Harvard happiness expert Arthur C. Brooks, he believes in maintaining emotional balance through faith, family, friends, and meaningful work—the four cornerstones of a fulfilling life.
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.
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