In an interview with Business Insider, the chief wellness officer at Cleveland Clinic has shared few simple diet habits that have helped him remain biologically young.
He follows the longevity diet
Roizen follows the longevity diet that was introduced by Valter Longo.The longevity diet is more than just a trend; it’s a lifestyle approach aimed at enhancing healthspan—the length of time you live in good health. Central to this diet is the idea of calorie restriction without malnutrition. Research suggests that consuming fewer calories can extend lifespan and reduce the risk of age-related diseases.
One key principle of the longevity diet is nutrient density. This means choosing foods that are rich in vitamins, minerals, and antioxidants while being low in empty calories. Vegetables, fruits, whole grains, lean proteins, and healthy fats like those found in nuts and olive oil are staples.
Another pillar is intermittent fasting, which can help regulate metabolism and promote cellular repair processes. This might involve fasting for certain hours each day or following periodic fasting protocols.
Furthermore, maintaining a balanced gut microbiome through dietary fiber and fermented foods is crucial. A healthy gut supports immune function and nutrient absorption, contributing to overall longevity.
Lastly, the longevity diet emphasizes mindful eating—being aware of hunger and satiety cues to avoid overeating and unnecessary weight gain.
“He’s been doing this for seven years,” Business Insider reported.
Intermittent fasting with eating window from 11am to 7pm
Roizen practices intermittent fasting by restricting his eating window to between 11 a.m. and 7 p.m. daily. He acknowledges that while the research supporting intermittent fasting’s impact on longevity isn’t as robust as that for calorie-restricted fasting, he personally appreciates the way it makes him feel.
“By the end of that 16-hour period, I’m feeling great and very energetic. I sleep much better and I seem to have much more energy as well,” he told the media outlet.
Lunch is his biggest meal of the day
For Roizen, lunch is his biggest meal and dinner is the tiniest one. He often has salad for dinner. He can’t sleep well after a heavy meal and then feels “much worse the next day.”
Mediterranean diet
Roizen follows a Mediterranean diet, which comprises vegetables, legumes, low-fat protein and dairy. He restricts having meat, processed foods and alcohol.
The Mediterranean diet, renowned for its delicious and heart-healthy approach, is also celebrated for its potential to enhance longevity. Centered around abundant fruits, vegetables, whole grains, olive oil, and moderate amounts of fish, poultry, and red wine, this diet is rich in antioxidants, omega-3 fatty acids, and fiber. It’s not just about what it includes but also what it limits—like processed foods, sugar, and saturated fats.
Studies consistently link this diet to reduced risks of chronic diseases like heart disease and diabetes, promoting overall well-being and potentially adding vibrant years to one’s life.
