A Radical Approach to Longevity
Silvio Garattini, a 97-year-old pharmacologist and scientific director of the Mario Negri Institute, remains professionally active and intellectually sharp. He attributes his longevity not to moderation, but to a more radical approach involving the strict elimination of specific products from his diet.
Three Foods to Eliminate
Garattini argues that certain items commonly accepted in daily diets offer no health benefits and should be removed entirely:
- Alcohol: Citing the WHO’s classification of alcohol as a carcinogen, Garattini asserts it has no positive impact on health. He has eliminated it completely, even in social settings.
- Red Meat: Due to links with colorectal cancer and cardiovascular issues, he advises against eating red meat. If consumed at all, it should be rare and in limited quantities, with a preference for fish and other protein sources.
- Butter: He views butter as an unnecessary fat and replaces it entirely with olive oil, consistent with the Mediterranean diet.
Pleasure Food vs. Nutritional Needs
Garattini categorizes alcohol, red meat, saturated fats, and sugary snacks as "pleasure foods." These are consumed for cultural reasons or taste but are not necessary for the body’s biological needs. They provide calories without significant nutritional value.
Philosophy of Restriction and Simplicity
The pharmacologist promotes a strategy of maximum limitation rather than temporary dieting. His key principles for a life-extending lifestyle include:
- Caloric Restriction: One should eat only what is necessary to meet energy needs. Garattini recommends leaving the table feeling slightly unsatisfied.
- Simple Ingredients: The diet should focus on vegetables, fruits, whole grains, and plant-based proteins.
- Holistic Habits: Healthy eating must be paired with high-quality sleep, regular physical activity, and constant intellectual stimulation.
Mentoring question
Which ‘pleasure foods’ in your current diet do you consume purely out of habit or culture, and how might replacing them with nutrient-dense alternatives impact your long-term energy and health?