Longevity diets in check: time-restricted eating, ketogenic diet & fasting-mimicking diet and Mediterranean diet compared
Why nutrition is the key to a longer life
The quest for a longer, healthier life leads us directly to a key insight: how and when we eat has a significant impact on our longevity. While average life expectancy has increased in recent decades, modern longevity research is increasingly focusing on healthspan - the years we spend healthy and vital.
Scientific developments in recent years have shown that certain nutritional strategies can activate cellular repair mechanisms, reduce inflammation and optimize metabolic processes. It has been shown that both calorie restriction and intermittent fasting can extend lifespan. Time-restricted eating activates circadian rhythms and autophagy processes that are crucial for cellular regeneration.
In this article, we would like to take a closer look at these four nutritional approaches that have received particular attention in current longevity research: Time-Restricted Eating, the ketogenic diet, the Fasting-Mimicking Diet according to Valter Longo and the Mediterranean diet.
Scientific comparison of longevity diets
Here you will find an overview of the most important findings on the four nutritional approaches.
| Time-Restricted Eating | Ketogene Ernährung | Fasting-Mimicking Diet | Mediterrane Ernährung |
| Food intake only in certain time windows | Very low-carbohydrate, high-fat diet | 5-day calorie-reduced diet once a month | Plant-based diet with olive oil, fish, nuts |
| 16:8 or 14:10 hours fasting:eating | <20g carbohydrates/day, 70-80% fat | 5 days/month 750-1100 kcal | Daily: lots of vegetables, fruit, wholegrains, pulses |
| Activates autophagy, optimizes circadian rhythms | Modulates mTOR, increases ketones | Promotes stem cell regeneration, reduces IGF-1 | Reduces inflammation, antioxidant effects |
| Animal and human studies available | Mainly animal studies, few long-term human studies | Animal and human studies available | Extensive epidemiological studies |
| Benefits: Improved insulin sensitivity, activation of repair mechanisms | Benefits: Neuroprotective effects, reduced inflammation | Benefits: Reduced biological age, multi-system regeneration | Benefits: Reduced risk of cardiovascular disease |
| Possible risks: Social restrictions, initial energy fluctuations | Possible risks: Possible cell ageing in the long term, nutrient deficiencies | Possible risks: Requires medical supervision for pre-existing conditions | Possible risks: Low risks with balanced implementation |
This overview illustrates that each approach uses different biological mechanisms to promote longevity. While time-restricted eating focuses on optimizing circadian rhythms, the ketogenic diet uses metabolic changes. The Fasting-Mimicking Diet activates periodic regeneration phases, while the Mediterranean diet works through continuous anti-inflammatory effects.
Time-Restricted Eating: time windows for longevity
Time-Restricted Eating (TRE) restricts daily food intake to a time window of typically 8-10 hours. The body fasts for the remaining 14-16 hours, which activates fundamental cellular processes.
Studies have increasingly confirmed that intermittent fasting extends lifespan in proportion to the degree of restriction. It turns out that TRE works via several mechanisms: it activates autophagy - the cellular "cleansing process" - and optimizes circadian rhythms, which are crucial for metabolic health. TRE is said to improve insulin sensitivity and positively influence markers for metabolic health.
The mechanism works by synchronizing our internal clock: during the fasting phase, the body activates repair programs, reduces inflammation and optimizes glucose regulation. Studies even suggest that TRE may have anti-ageing and cancer-fighting effects.
Practical implementation: Start with a 12:12 rhythm and slowly increase to 16:8. A typical window would be 12-20 for meals. Make sure that your last meal is at least 3 hours before bedtime.
Suitable for whom: TRE is suitable for most healthy adults, but should only be done under medical supervision if you have diabetes, an eating disorder or are pregnant or breastfeeding.
Ketogenic diet: metabolic change for a longer life
The ketogenic diet revolutionizes the metabolism by drastically reducing carbohydrates to less than 20 grams per day while maintaining a high fat content of 70-80%. This metabolic change puts the body into ketosis, whereby ketone bodies are used as an alternative energy source.
Studies show mixed results for longevity: While animal studies document life-prolonging effects, recent research warns of possible long-term risks. A recent study found that a continuous ketogenic diet can lead to the accumulation of senescent cells. At the same time, other studies show that cyclical ketogenic diets can improve memory in ageing mice.
The ketogenic diet works via several pathways: ketone bodies act as a more efficient energy source for the brain, modulate mTOR signaling pathways and may have neuroprotective effects. The diet also reduces systemic inflammation and can improve the function of mitochondria .
Practical implementation: Reduce carbohydrates gradually over 2-3 weeks. Focus on healthy fats such as avocados, nuts, olive oil and oily fish. A cyclical variant (5 days keto, 2 days normal) could minimize the risks.
Suitable for whom: Not suitable for gallstones, pancreatitis or certain metabolic disorders. Medical supervision is recommended, especially at the beginning, as the diet should be closely monitored.
Fasting-Mimicking Diet: Longo's revolutionary approach to life extension
The Fasting-Mimicking Diet (FMD) developed by Professor Valter Longo simulates the effects of fastingwhile you continue to eat small amounts of specific foods. The 5-day program is done once a month and provides only 750-1100 calories daily.
Research has shown that FMD cycles altered liver and blood markers that indicate reduced biological age and lower disease risk. Research from Longo's lab had already shown that one or two FMD cycles per month increased the healthspan and lifespan of mice on both normal and Western diets.
The mechanism of FMD is based on the activation of starvation genes that normally only become active during complete fasting. After three FMD cycles, body weight, abdominal and total body fat and blood pressure decreased, while insulin-like growth factor 1 (IGF-1) decreased. These changes promote stem cell regeneration and reduce systemic inflammation.
Practical implementation: The original FMD consists of specially composed foods with a low protein and carbohydrate content. Day 1: 1100 kcal, days 2-5: 750 kcal. Normal, healthy diet between the cycles.
Suitable for: Not suitable for people with type 1 diabetes, severe heart disease or eating disorders. A medical consultation before starting is essential, as FMD is an intensive intervention.
Mediterranean diet: the proven classic of longevity research
The Mediterranean diet is based on the traditional eating habits of the Mediterranean countries and is considered one of the best-researched diets for longevity. It emphasizes plant-based foods, olive oil as the main source of fat, moderate fish consumption and limited red meat.
The evidence in favor of the Mediterranean diet is overwhelming: a 30% reduction in cardiovascular events in high-risk patients has been shown. It has also been observed that people who strictly adhere to the Mediterranean diet gain significantly less weight over 20 years. The Blue Zones - regions with an above-average number of centenarians - all follow variants of the Mediterranean diet.
The anti-ageing mechanisms work via multiple pathways: polyphenols from olive oil and red wine reduce oxidative stress, omega-3 fatty acids from fish have an anti-inflammatory effect, and the high nutrient density supports DNA repair.
Practical implementation: Replace butter with olive oil, eat nuts and seeds daily, choose fish twice a week instead of meat and incorporate more pulses.
Suitable for: The Mediterranean diet is suitable for practically everyone and can be flexibly adapted to individual needs.
Your personal path to longevity through nutrition
Research clearly shows that there is no one "best" longevity diet. Each approach uses different biological mechanisms and suits different lifestyles and health conditions.
Your first steps: Start with the approach that best suits your life. Time-restricted eating is easy to integrate into everyday life, the Mediterranean diet is sustainable in the long term, while FMD and the ketogenic diet are more intensive but time-limited interventions.
Practical everyday tips: Combine elements of different approaches - practise TRE on weekdays, generally follow Mediterranean principles and occasionally integrate FMD cycles. Listen to your body and adapt the intensity to your life circumstances.
Important note: All nutritional approaches presented may influence existing medication effects or be contraindicated in the case of pre-existing conditions. Always consult a doctor or qualified nutritionist before making any major dietary changes. Individualized medicine shows us that the optimal diet for longevity can vary from person to person - based on genetics, metabolic type and lifestyle.
The future of longevity nutrition lies not in dogma, but in smart, science-based customization to your individual needs. Start today with small changes and build your personal longevity strategy step by step.
