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- 9:00amBreakfast
The day ring
2 of 5 steps have a stated clock time. Tap a dot to jump to it.
Nutrition
At a glance
5 steps- Eating window12 h
- Lunchcoffee (weekdays)
- Sleep~midnight
Independent summary — Valter Longo hasn’t endorsed this page. Some links may be affiliate links.
The day, step by step
Morning
- Nutrition
Breakfast opens the window
Whole-grain friselle with an almond and cocoa spread, an apple, and mixed green and black tea.
1
Midday
- Nutrition
Coffee instead of lunch (weekdays)
Sometimes a small snack. Weekends he eats all meals.
Why: He says it makes his days easier.
1
Afternoon
Evening
- Nutrition
Dinner closes the 12-hour window
Often pasta with legumes and vegetables, plenty of olive oil.
Why: He prefers 12 hours to longer daily fasts, citing epidemiology.
2
He also researches periodic fasting-mimicking diets; we don’t cover those here.
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Busy-person version
The core, in 3 steps
- NutritionFit all eating into 12 hours.
- NutritionMake beans or lentils a daily staple.
- NutritionStop eating about 3 hours before bed.
Every step, in one list
| When | Step | Source |
|---|---|---|
| ~9:00 | Breakfast opens the window Nutrition | 1 |
| Lunch | Coffee instead of lunch (weekdays) Nutrition | 1 |
| ~5:00 pm | Small snack with tea Nutrition | 1 |
| By 9:00 pm | Dinner closes the 12-hour window Nutrition | 2 |
| ~Midnight | Sleep about three hours after dinner Sleep | 2 |
Times marked “approx.” in the timeline are our reading of the source.
Related routines
Sources (3)
- GQ — The real-life diet of Valter Longo
- Impact Podcast — Enhancing longevity with Dr. Valter Longo (2025)
- CNBC — The one habit he won’t change
Last checked 16 Oct 2026.