A newly identified dietary pattern, dubbed the “longevity diet,” may offer a natural way to increase levels of the appetite-suppressing hormone GLP-1, reduce body fat, and potentially extend lifespan. This approach contrasts with the growing popularity of GLP-1 weight-loss medications, which can come with side effects and loss of lean muscle mass.
The research, which included analysis of health data from over 200,000 individuals, identified a meal plan composed of low-amino acid, high-carbohydrate, and relatively high-fat foods. This diet was found to be more effective than typical Western or ketogenic diets in reducing fat mass and frailty, while simultaneously improving cardiometabolic markers and boosting GLP-1 levels in mice.
This diet, inspired by the Mediterranean diet, focuses on limiting the essential amino acid methionine. Methionine is crucial for tissue repair, metabolism, and detoxification, and has been linked to lifespan extension in animal studies, as well as improvements in inflammation and bone health. However, the study suggests that a carefully balanced intake, rather than high consumption, is key.
Researchers found that the longevity diet, when supplemented with methionine, was most effective at reducing fat mass and frailty and enhancing GLP-1 levels. In contrast, Western and ketogenic diets were associated with increased fat mass and frailty, and either elevated cholesterol or insulin resistance.
The longevity diet also increased fibroblast growth factor 21, a peptide hormone important for fat loss and insulin sensitivity. While the body cannot produce methionine itself, it must be obtained through foods such as eggs, fish, chicken, beef, pork, and sesame seeds. The recommended intake is approximately 19 milligrams per 2.2 pounds of body weight, according to the Cleveland Clinic.
The study's analysis of human health data revealed that while higher intake of animal protein and essential amino acids correlated with healthier lifestyles, it also doubled the risk of type 2 diabetes and obesity compared to those with the lowest intake. Plant-based diets with low amino acid content showed the strongest association with healthy aging, with methionine supplementation showing promise in mitigating frailty.