Two meals and a snack
Breakfast plus one main meal, with a small low-sugar snack between them
Breakfast stays, one of lunch or dinner goes, and a snack under 100 calories covers the gap. The case for it is arithmetic more than metabolic: dropping a meal takes several hundred calories out of the day without much of a hunger fight, and one rule is easier to hold to than a calorie count. It is aimed at people who gain weight easily. Anyone already lean, or older and at a normal weight, is usually pointed back to three meals. The pattern fits inside a twelve-hour eating window without any extra effort.
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
Weekdays run breakfast, no lunch, a few almonds, then dinner. Dropping the middle meal costs about 500 calories, he says, without much hunger or a slowing metabolism.
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 energy.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - ProtocolFREE, no cost
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
On record from 21 of 62 tracked people: 13 do it, 8 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$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
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
On record from 6 of 62 tracked people: 5 do it, 1 has discussed it - ProtocolFREE, no cost
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
On record from 4 of 62 tracked people: 4 do 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.