Angle down icon An icon within the form of an angle pointing down. Dr. Joseph Antoun belives what we eat has the best influence on longevity. Getty Photos/ L-Nutra Weight-reduction plan performs an enormous half in our well being and longevity, L-Nutra CEO Dr. Joseph Antoun advised Enterprise Insider.A nutritious diet may defend us from a number of the main causes of loss of life, together with coronary heart illness. Antoun follows a plant-based Longevity Weight-reduction plan, emphasizing nuts, advanced carbs, and wholesome fat. What we eat in all probability impacts our well being greater than another single issue, based on a medical physician and CEO of a long life firm who shared his weight-reduction plan with Enterprise Insider.Alongside train, meals is a pillar of longevity as a result of we devour it a number of occasions a day and it impacts every little thing from the intestine microbiome to ldl cholesterol and the structure of cells, stated Dr. Joseph Antoun, the CEO of L-Nutra, a longevity-focused vitamin firm.Antoun stated weight-reduction plan can play a big function in lowering the chance of creating ailments which might be among the many main causes of loss of life within the US. These embody: coronary heart illness, most cancers, stroke, diabetes, and Alzheimer’s, based on CDC information.He follows the Longevity Weight-reduction plan, created by his colleague and L-Nutra cofounder Valter Longo, a professor of gerontology and director of the USC Longevity Institute. It is primarily a plant-based weight-reduction plan however consists of fish a number of occasions every week, plus a lot of advanced carbohydrates, and wholesome fat from nuts, Antoun stated. It is much like the Mediterranean Weight-reduction plan, which one research advised may add as much as 10 years to an individual’s life.Antoun shared three dietary rules he follows within the hope of residing an extended, wholesome life.Eat nuts each dayNuts are a very good supply of plant-based protein, advanced carbs, and wholesome fat, Antoun stated. He eats them just about every single day.For breakfast, Antoun has nuts and a cup of espresso with a splash of oat or almond milk. He both has L-Nutra’s Prolon Fasting bar, which is made from walnuts, almonds, macadamia nuts, and somewhat little bit of honey, or simply complete nuts. Sometimes he has his firm’s Longevity Unfold, which is made from primarily almonds and cocoa powder, on wholewheat bread.Analysis means that consuming nuts repeatedly may decrease the chance of heart problems. A big 2017 research, revealed within the Journal of the American Faculty of Cardiology, checked out information on greater than 200,000 folks throughout 32 years and located that those that ate nuts 5 or extra occasions every week had a 14% decrease threat of heart problems and a 20% decrease threat of coronary coronary heart illness than individuals who by no means or nearly by no means did. Nuts have been discovered to decrease the chance of hypertension, cut back “unhealthy” ldl cholesterol, and reduce the chance of blood clots that may result in coronary heart assault or stroke, based on The Mayo Clinic.Eat plant-based proteinAntoun primarily eats plant-based protein together with nuts, beans, and chickpeas. There’s compelling proof to counsel {that a} weight-reduction plan excessive in vegetation may enhance longevity. In a 2023 research revealed in JAMA Community Open, 22 pairs of twins have been randomly assigned both a wholesome vegan weight-reduction plan or a wholesome omnivorous weight-reduction plan for eight weeks.On the finish of the research, the vegan twins had considerably decrease “unhealthy” levels of cholesterol, in addition to insulin and physique weight — all of that are related to improved cardiovascular well being — than their omnivorous counterparts.One other giant research revealed in JAMA Inner Drugs discovered that shifting 3% of calorie consumption from animal protein to plant protein appeared to decrease the chance of loss of life from any trigger by 10%.Have dinner early and breakfast lateAnother a part of Longo’s Longevity Weight-reduction plan, and the central tenant of L-Nutra’s enterprise mannequin, is intermittent fasting. Based on Longo’s web site, dieters should confine all consuming to a twelve-hour interval and should not eat three to 4 hours earlier than bedtime. Antoun does this to ensure he is fasting for 12 hours every single day. “I do not eat in a single day. It is crucial for me to have my dinner round seven after which keep all the way in which the subsequent day till seven, eight o’clock up till I’ve my breakfast,” he stated.Fasting diets are standard with CEOs, celebrities, and biohacking bros, who hope it should assist with weight reduction, longevity, and improved focus. However as BI beforehand reported, precise proof is lagging behind the large curiosity in fasting.Research on animals counsel that calorie restriction by means of fasting may enhance longevity. That is understood to be due to a course of generally known as autophagy, through which cells begin to shed outdated, unusable elements when disadvantaged of vitamins. However there’s restricted proof that the end result is similar in people.