Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
Chickpeas, black beans, lentils and peas become the default protein at most meals, with fish or eggs occasional rather than routine. They are cheap, heavy on fiber, and hard to overeat, which is half the appeal: pushing protein high on a plate of beans takes real effort. The trade-off is amino acid profile. A gram of legume protein does not match a gram from fish for essential amino acids, so people eating this way usually mix their sources across the week.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Valter LongoDoes it
Biogerontologist · The Longevity Diet
Chickpeas, lentils and black beans supply most of his protein, with fish the smaller share. He points out that overshooting protein is difficult once beans are the base of the plate.
Source: TODAY: Diet and exercise habits of a longevity expert who wants to live to 120
Aimed at the same thing
Other entries filed under longevity or fitness.
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Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - ProtocolFREE, no cost
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
On record from 7 of 62 tracked people: 6 do it, 1 has discussed it
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