Pescatarian eating
Plants, legumes and whole grains, with fish as the only animal food
No meat and no poultry, but fish and shellfish stay on the plate a couple of times a week. Everything else is vegetables, legumes, whole grains, nuts and olive oil. Two arguments keep it popular in these stacks: the epidemiology on plant-heavy eating, and the practical problem that strict vegan diets run short on B12, omega-3 and a few other nutrients unless they are planned with care. Mercury is the standard caveat, which is why small fish such as sardines and anchovies come up so often.
Who backs it
Sorted by strength of stance
- Valter LongoDoes it
Biogerontologist · The Longevity Diet
Plant-rich plates with seafood three times a week is how he described his own eating to TODAY. Legumes rather than fish carry most of the protein, and red meat turns up maybe once a month.
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.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 41 of 54 stacks: 36 do it, 3 recommend it, 2 have discussed it - ProtocolFREE, no cost
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 21 of 54 stacks: 13 do it, 0 recommend it, 8 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 54 stacks: 15 do it, 3 recommend it, 1 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
Backed by 17 of 54 stacks: 11 do it, 3 recommend it, 3 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 54 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.