James W. Clement

This is a great book on the science behind longevity diets, although it is a bit overcomplicated for simple dietary advice (there's a chapter at the end which is sufficient if you accept what the author says and develops with support, but that chapter should be even more explicitly how-to).

Essentially, based on research about people who have lived past 105 years, blue zones of extreme longevity globally, and laboratory research, it seems that the ideal diet is low-GI plants, with relatively small amounts of high-omega3 fats, and relatively low amounts of protein, with very low carbohydrates generally, particularly high-GI refined carbohydrates. So, essentially the opposite of the mainstream modern diet, but largely in-line with current best dietary advice from most sources.

The somewhat novel part here is having distinct anabolic and catabolic diets throughout the year (roughly 4:8 ratio), and a focus on encouraging autophagy through diet during 8 months of the year to reduce risk of cancer, especially from middle age onward.

The actual advice isn't particularly novel, but the justification and evidence for the advice is better than I've seen before.… (mais)