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The Path to Longevity: How to Reach 100 With the Health and Stamina of a 40-Year-Old
This easy-to-follow, comprehensive book outlines a lifestyle plan that integrates the principles of nutrition, diet, exercise, brain health and relationships that can help you not only live a long life but also a healthier more fulfilling life.
The Path to Longevity is a summary of more than 20 years of research, clinical practice and Professor Luigi Fontana's accumulated knowledge on healthy longevity, using an evidence-based approach. Rather than trying to treat sick people with medicine, Professor Luigi Fontana set out to discover how we can avoid the chronic illnesses in our society, and live long, healthy lives.
The Path to Longevity is a summary of more than 20 years of research, clinical practice and Professor Luigi Fontana's accumulated knowledge on healthy longevity, using an evidence-based approach. Rather than trying to treat sick people with medicine, Professor Luigi Fontana set out to discover how we can avoid the chronic illnesses in our society, and live long, healthy lives.
318 pages, Paperback
Published May 5, 2020
150 people are currently reading
344 people want to read
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Displaying 1 - 10 of 10 reviews
June 9, 2021
The good doctor Luigi reminds us of things we already know but rarely heed.
Eat food, mostly plants, not too much.
Exercise, sleep well, destress, be social, and cultivate the mind.
He backs each recommendation with lots of medical research and quotes from Eastern philosophy to emphasise his holistic view that there is no one cure-all health intervention. We are social animals who thirst for meaning, and as such we need to care for our spiritual health and the health of the environment which sustains us every bit as much as we need to care about the foods we eat.
I made two major dietary changes after reading this book.
First, I realised that I'm heavier than is healthy and thus I've resolved to eat slightly less than I normally do. Doctor Fontana quoted some alarming studies about the health consequences of weight gain after adolescence. For example:
'Weight gain after 18 is a strong predictor of morbidity and mortality, independent of current BMI [...] Moreover, for every 1kg increase in weight gain after the age of 18, the odds of living a long and healthy life have been estimated to decrease by 5%'.
No more bulking for the sake of gainz!
Second, I realised that I've been eating too much meat and far too little veggies. One day a week I will reduce my calorie intake and get all my calories from fruits and veggies.
I've also started eating more olive oil and was reminded of the necessity of reading instructive spiritual literature (I followed this book with a book by Buddhadasa).
This book is a great summary of the most important lifestyles habits for living a long and healthy life. Its recommendations are simple, commonsensical, and easy to action. Eat less, mostly plants; exercise often; prioritise sleep; keep in touch with family and friends; cultivate your inner life; and care for the environment which supports the health of all.
Eat food, mostly plants, not too much.
Exercise, sleep well, destress, be social, and cultivate the mind.
He backs each recommendation with lots of medical research and quotes from Eastern philosophy to emphasise his holistic view that there is no one cure-all health intervention. We are social animals who thirst for meaning, and as such we need to care for our spiritual health and the health of the environment which sustains us every bit as much as we need to care about the foods we eat.
I made two major dietary changes after reading this book.
First, I realised that I'm heavier than is healthy and thus I've resolved to eat slightly less than I normally do. Doctor Fontana quoted some alarming studies about the health consequences of weight gain after adolescence. For example:
'Weight gain after 18 is a strong predictor of morbidity and mortality, independent of current BMI [...] Moreover, for every 1kg increase in weight gain after the age of 18, the odds of living a long and healthy life have been estimated to decrease by 5%'.
No more bulking for the sake of gainz!
Second, I realised that I've been eating too much meat and far too little veggies. One day a week I will reduce my calorie intake and get all my calories from fruits and veggies.
I've also started eating more olive oil and was reminded of the necessity of reading instructive spiritual literature (I followed this book with a book by Buddhadasa).
This book is a great summary of the most important lifestyles habits for living a long and healthy life. Its recommendations are simple, commonsensical, and easy to action. Eat less, mostly plants; exercise often; prioritise sleep; keep in touch with family and friends; cultivate your inner life; and care for the environment which supports the health of all.
October 25, 2023
The Path to Longevity by Luigi Fontana offers a comprehensive and scientifically grounded guide to holistic health practices for enhancing longevity and well-being.
The pursuit of longevity has been a universal aspiration for centuries. However, it is only now that we have realised that achieving a longer and healthier life requires a holistic approach that encompasses physical vitality, mental well-being, spiritual enlightenment and environmental harmony.
In this review, we will explore how Luigi Fontana’s book The Path to Longevity addresses this multifaceted perspective on longevity, offering insights and recommendations to empower individuals in their quest for a fulfilling and extended life.
Author’s background
Luigi Fontana, M.D., Ph.D. is a distinguished medical practitioner renowned as the foremost global authority on the subject of longevity.
He holds the position of Professor of Medicine and Nutritional Sciences at the University of Brescia in Italy and previously served as a Research Professor at Washington University, one of the most esteemed medical institutions in the United States. Recently, Professor Fontana accepted an invitation to assume the role of Chair of Translational Metabolic Health at the University of Sydney.
What is the book about?
The Path to Longevity by Luigi Fontana explores the remarkable increase in life expectancy, thanks to advancements in public health and medicine. These breakthroughs, including sanitation, vaccinations, antibiotics, and more, have allowed humans to survive diseases that once proved fatal.
However, despite living longer, many individuals now grapple with multiple chronic illnesses, leading to suffering, anxiety, and dependence on costly medical care. The book highlights the urgent need for a shift from the current ‘sick-care’ system to a ‘pay for prevention’ health system that emphasises keeping people healthy in the first place. This transformation not only reduces healthcare costs but also enhances the quality of life and access to the wisdom that accompanies healthy ageing.
Drawing on decades of clinical practice and research, Fontana demonstrates that healthy longevity is not solely a matter of genetics or chance but can be influenced by lifestyle modifications. Within the book, you will discover the following topics:
• Practical guidance for implementing positive lifestyle and behavioural changes.
• Precise benchmarks to gauge your progress towards improved health.
• Instances of interventions that have enhanced health and well-being, spanning across various cultures globally.
• Insights into holistic personal development, including recommendations for nurturing aspects of your personality to bolster emotional, creative, and intuitive intelligence, self-confidence, self-esteem, and overall life satisfaction.
• The overarching impact of improving your dietary and lifestyle choices, extending beyond personal well-being, by mitigating global warming, reducing pollution, and addressing environmental degradation.
Three key takeaways from The Path to Longevity
1. Healthier and longer lives do not come from vegetarianism, a holistic approach to health is what counts
Luigi Fontana navigates the intricate terrain of dietary choices and their impact on longevity. While vegetarianism has long been associated with health benefits, Fontana underscores the nuanced nature of this relationship. He examines data from various studies and communities, shedding light on the multifaceted factors influencing health outcomes.
Fontana’s analysis reveals that the benefits of vegetarian diets are contingent upon several variables, including the specific type of vegetarianism adopted (e.g., vegan, lacto-ovo-vegetarian, pesco-vegetarian), exercise routines, smoking habits, and alcohol consumption. He emphasises that being a vegetarian alone does not guarantee improved health if other aspects of lifestyle, such as physical activity and social connectedness, are neglected.
One striking example is the Seventh-day Adventist community, known for their health-conscious approach. Their low rates of cardiovascular disease, lung cancer, and colon cancer can be attributed not only to their vegetarian dietary choices but also their abstinence from smoking and alcohol, regular physical activity, strong religious bonds, and a sense of community.
2. Do not just focus on your weight, but also on your waistline
The author emphasises the critical importance of monitoring and managing abdominal fat as a key indicator of metabolic health. He contends that traditional metrics like Body Mass Index (BMI) provide only a rudimentary understanding of body fatness and that where fat is deposited in the body is a far more significant predictor of metabolic well-being.
Fontana emphasises that even modest reductions in waist circumference through lifestyle changes can lead to significant health improvements, including reductions in visceral fat and the risk of multiple chronic diseases. He cites studies indicating that a modest 8-10% weight loss can have profound effects on metabolic health, potentially even reversing conditions like type 2 diabetes and non-alcoholic fatty liver disease.
3. Exercise plays a pivotal role in cardiovascular health
Luigi Fontana also delves into the profound importance of physical activity for human health and longevity, drawing from millennia of wisdom and modern scientific insights. He underscores that movement, much like air and nutrition, is an essential component of overall well-being.
Fontana reveals the striking relationship between physical activity and cardiovascular risk, emphasising that even small increments of exercise yield substantial health benefits. The narrative takes us on a journey through history, highlighting how ancient cultures recognised the significance of physical activity for health maintenance. From Susruta in ancient India to Pythagoras in ancient Greece, there was a shared belief in the power of exercise to preserve vitality and prevent illness. Fontana also addresses the brief hiatus in this knowledge during the Dark Ages before the resurgence of exercise science in the 20th century.
Fontana highlights that exercise provides vital nutrients and oxygen to muscles, ultimately powering movement. He lists various examples of aerobic exercises, both moderate-intensity and vigorous-intensity, that align with recommended guidelines for optimal health.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Dr. Fontana offers actionable advice rooted in scientific research, ensuring that readers can trust the credibility of the information provided.
• The book is written in an engaging and easy-to-understand manner, making it accessible to a wide audience, regardless of their prior knowledge of health matters.
• It covers not only physical health aspects like diet and exercise but also delves into mental, spiritual, and environmental factors, providing a comprehensive guide to improving longevity.
Weaknesses:
• The book tends to reiterate well-known advice on healthy living, offering little new information to readers who are already familiar with basic health recommendations.
Best quotes from The Path to Longevity
“Multiple studies have shown that the accumulation of abdominal fat, especially the fat stored within the abdominal cavity – known as visceral fat – is the unhealthiest. Consistent evidence indicates that abdominal obesity significantly predicts the development of, and death from, many chronic illnesses independent of body weight. Indeed, even among normal-weight individuals, an increased waist circumference has been shown to be associated with a bigger risk of developing type 2 diabetes, and increased risk of death for both cardiovascular disease and cancer.”
“During a natural birth, a wide range of bacteria, viruses and other microorganisms that dwell in the mother’s birth canal and vagina will colonise the gut of the newborn for the first time. Accumulating data show that the first strains of bacteria that settle in our intestine at birth remain there for the rest of our lives, heavily influencing the development of our immune system, and the risk of developing allergic, autoimmune and inflammatory disorders. Some studies suggest that even the child’s cognitive brain development may be influenced by the metabolites produced by gut microbiota.”
Final takeaway
The Path to Longevity by Luigi Fontana, M.D., Ph.D., offers a comprehensive exploration of the pursuit of healthy ageing and longevity. Dr. Fontana’s expertise and extensive research background shine through as he provides actionable advice grounded in scientific evidence. The book excels in its accessibility and readability, making complex health topics understandable for a broad audience. It encompasses various aspects of health, including physical, mental, spiritual, and environmental factors, providing a holistic approach to longevity.
Overall, it is a valuable read for individuals seeking practical guidance on improving their lifestyle and overall well-being.
The pursuit of longevity has been a universal aspiration for centuries. However, it is only now that we have realised that achieving a longer and healthier life requires a holistic approach that encompasses physical vitality, mental well-being, spiritual enlightenment and environmental harmony.
In this review, we will explore how Luigi Fontana’s book The Path to Longevity addresses this multifaceted perspective on longevity, offering insights and recommendations to empower individuals in their quest for a fulfilling and extended life.
Author’s background
Luigi Fontana, M.D., Ph.D. is a distinguished medical practitioner renowned as the foremost global authority on the subject of longevity.
He holds the position of Professor of Medicine and Nutritional Sciences at the University of Brescia in Italy and previously served as a Research Professor at Washington University, one of the most esteemed medical institutions in the United States. Recently, Professor Fontana accepted an invitation to assume the role of Chair of Translational Metabolic Health at the University of Sydney.
What is the book about?
The Path to Longevity by Luigi Fontana explores the remarkable increase in life expectancy, thanks to advancements in public health and medicine. These breakthroughs, including sanitation, vaccinations, antibiotics, and more, have allowed humans to survive diseases that once proved fatal.
However, despite living longer, many individuals now grapple with multiple chronic illnesses, leading to suffering, anxiety, and dependence on costly medical care. The book highlights the urgent need for a shift from the current ‘sick-care’ system to a ‘pay for prevention’ health system that emphasises keeping people healthy in the first place. This transformation not only reduces healthcare costs but also enhances the quality of life and access to the wisdom that accompanies healthy ageing.
Drawing on decades of clinical practice and research, Fontana demonstrates that healthy longevity is not solely a matter of genetics or chance but can be influenced by lifestyle modifications. Within the book, you will discover the following topics:
• Practical guidance for implementing positive lifestyle and behavioural changes.
• Precise benchmarks to gauge your progress towards improved health.
• Instances of interventions that have enhanced health and well-being, spanning across various cultures globally.
• Insights into holistic personal development, including recommendations for nurturing aspects of your personality to bolster emotional, creative, and intuitive intelligence, self-confidence, self-esteem, and overall life satisfaction.
• The overarching impact of improving your dietary and lifestyle choices, extending beyond personal well-being, by mitigating global warming, reducing pollution, and addressing environmental degradation.
Three key takeaways from The Path to Longevity
1. Healthier and longer lives do not come from vegetarianism, a holistic approach to health is what counts
Luigi Fontana navigates the intricate terrain of dietary choices and their impact on longevity. While vegetarianism has long been associated with health benefits, Fontana underscores the nuanced nature of this relationship. He examines data from various studies and communities, shedding light on the multifaceted factors influencing health outcomes.
Fontana’s analysis reveals that the benefits of vegetarian diets are contingent upon several variables, including the specific type of vegetarianism adopted (e.g., vegan, lacto-ovo-vegetarian, pesco-vegetarian), exercise routines, smoking habits, and alcohol consumption. He emphasises that being a vegetarian alone does not guarantee improved health if other aspects of lifestyle, such as physical activity and social connectedness, are neglected.
One striking example is the Seventh-day Adventist community, known for their health-conscious approach. Their low rates of cardiovascular disease, lung cancer, and colon cancer can be attributed not only to their vegetarian dietary choices but also their abstinence from smoking and alcohol, regular physical activity, strong religious bonds, and a sense of community.
2. Do not just focus on your weight, but also on your waistline
The author emphasises the critical importance of monitoring and managing abdominal fat as a key indicator of metabolic health. He contends that traditional metrics like Body Mass Index (BMI) provide only a rudimentary understanding of body fatness and that where fat is deposited in the body is a far more significant predictor of metabolic well-being.
Fontana emphasises that even modest reductions in waist circumference through lifestyle changes can lead to significant health improvements, including reductions in visceral fat and the risk of multiple chronic diseases. He cites studies indicating that a modest 8-10% weight loss can have profound effects on metabolic health, potentially even reversing conditions like type 2 diabetes and non-alcoholic fatty liver disease.
3. Exercise plays a pivotal role in cardiovascular health
Luigi Fontana also delves into the profound importance of physical activity for human health and longevity, drawing from millennia of wisdom and modern scientific insights. He underscores that movement, much like air and nutrition, is an essential component of overall well-being.
Fontana reveals the striking relationship between physical activity and cardiovascular risk, emphasising that even small increments of exercise yield substantial health benefits. The narrative takes us on a journey through history, highlighting how ancient cultures recognised the significance of physical activity for health maintenance. From Susruta in ancient India to Pythagoras in ancient Greece, there was a shared belief in the power of exercise to preserve vitality and prevent illness. Fontana also addresses the brief hiatus in this knowledge during the Dark Ages before the resurgence of exercise science in the 20th century.
Fontana highlights that exercise provides vital nutrients and oxygen to muscles, ultimately powering movement. He lists various examples of aerobic exercises, both moderate-intensity and vigorous-intensity, that align with recommended guidelines for optimal health.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Dr. Fontana offers actionable advice rooted in scientific research, ensuring that readers can trust the credibility of the information provided.
• The book is written in an engaging and easy-to-understand manner, making it accessible to a wide audience, regardless of their prior knowledge of health matters.
• It covers not only physical health aspects like diet and exercise but also delves into mental, spiritual, and environmental factors, providing a comprehensive guide to improving longevity.
Weaknesses:
• The book tends to reiterate well-known advice on healthy living, offering little new information to readers who are already familiar with basic health recommendations.
Best quotes from The Path to Longevity
“Multiple studies have shown that the accumulation of abdominal fat, especially the fat stored within the abdominal cavity – known as visceral fat – is the unhealthiest. Consistent evidence indicates that abdominal obesity significantly predicts the development of, and death from, many chronic illnesses independent of body weight. Indeed, even among normal-weight individuals, an increased waist circumference has been shown to be associated with a bigger risk of developing type 2 diabetes, and increased risk of death for both cardiovascular disease and cancer.”
“During a natural birth, a wide range of bacteria, viruses and other microorganisms that dwell in the mother’s birth canal and vagina will colonise the gut of the newborn for the first time. Accumulating data show that the first strains of bacteria that settle in our intestine at birth remain there for the rest of our lives, heavily influencing the development of our immune system, and the risk of developing allergic, autoimmune and inflammatory disorders. Some studies suggest that even the child’s cognitive brain development may be influenced by the metabolites produced by gut microbiota.”
Final takeaway
The Path to Longevity by Luigi Fontana, M.D., Ph.D., offers a comprehensive exploration of the pursuit of healthy ageing and longevity. Dr. Fontana’s expertise and extensive research background shine through as he provides actionable advice grounded in scientific evidence. The book excels in its accessibility and readability, making complex health topics understandable for a broad audience. It encompasses various aspects of health, including physical, mental, spiritual, and environmental factors, providing a holistic approach to longevity.
Overall, it is a valuable read for individuals seeking practical guidance on improving their lifestyle and overall well-being.
July 19, 2022
I borrowed this book after listening to a fascinating interview with Dr. Fontana on the ABC. Dr Fontana is the researcher along with others who devised what has become the popular 5:2 fasting regimen, developed over 15+ years of practical research. The book is well organised into different sections. Although a lot of the beneficial practices that he advises are already in the public realm: good diet, exercise, meditation, social connection, etc. he explains why they are beneficial and how they all interconnect to promote good health. His advice is more nuanced ie. not all fats are bad, and provides caveats to diet recommendations that are not always included in popular diet books. In fact, it is not really a book about losing weight but a guide to lifestyle recommendations to prevent many of the debilitating ailments (stroke, cardiac arrest, cancer, autoimmune diseases)that afflict affluent societies with industrialised meat-forward diets. All of his advice is evidence-based and he links to copious footnotes of research papers from fellow scientists. An interesting caveat he makes is that the old fashioned healthy Mediterranean diet from the 1950s nourished those who engaged in prolonged manual labour, and so, we need to match our diets with our physical lifestyle. What is also fascinating is that the health guidelines that he promotes were also recommended by some of the Ancients. This is not a get-rich-quick diet book but an entertainingly written affirmation of the advice of the ancients.
February 5, 2022
A great read that puts the massive convoluted cocktail that is "healthy living" into context for everyone. Dr Fontana touches upon basically everything from nutrition to fasting to exercise to mindfulness to maintaining healthy relationships with those around us. Mind you, there's nothing revolutionary here, with most of being common scientific knowledge for decades. No keto ice cream, infrared saunas or metformin supplementation - it's a holistic bible that focuses on the 80% that actually matters.
June 3, 2022
Your life won’t be any longer if you read this book. It will just feeeeeeel longer.
Here’s the thing: if you care enough to read this book you already know what to do. Eat a Mediterranean diet. Exercise. Meditate. Do yoga. Be nice to people, including yourself. Don’t smoke. There.
The bit that this book brings is copious quoting from ancient philosophers. If you wanted to read philosophy, would you select a book on, say, philosophy? Probably. So don’t pick up this one. Just eat some lentils and get some sleep.
Here’s the thing: if you care enough to read this book you already know what to do. Eat a Mediterranean diet. Exercise. Meditate. Do yoga. Be nice to people, including yourself. Don’t smoke. There.
The bit that this book brings is copious quoting from ancient philosophers. If you wanted to read philosophy, would you select a book on, say, philosophy? Probably. So don’t pick up this one. Just eat some lentils and get some sleep.
April 13, 2024
I first heard Luigi Fontana on a radio program and his work fascinated me. I was inspired to purchase his book and it is excellent. Some great advice for those of us who are interested in improving, or trying to optimise our health. Engaging read with plenty of solid science, I thoroughly enjoyed it.
Read
December 8, 2021Best health book I have read
What a fine book. Highly recommended. Actionable advise from a world recognized researcher. Even if you are well read in health matters, there is a lot here.
What a fine book. Highly recommended. Actionable advise from a world recognized researcher. Even if you are well read in health matters, there is a lot here.
December 28, 2020
I heard the author on the radio and grabbed a copy as soon as I could. Fantastic book and a real motivator. Already implemented some changes as a result and getting results
December 4, 2021
Painfully long and boring. Maybe I don’t care about my health enough but I borrowed this 6 times from the library and still didn’t finish it. Good example of how NOT to write a book for laypeople.
July 26, 2025
The book is actually much better than the title suggests. I don't read books on longevity to figure out how to live longer or help my patients to live longer. Instead, these books offer accurate clinical insight into how diseases develop and progress.
Having the stamina of a 40 yo at 100 sounds appealing but living to 100 has zero appeal to me. And having taken care of patients in their 100s, it's not at all what anyone thinks or talks about.
The term the author uses is "healthy longevity" much like the way the keto advocates now use "healthy keto". That's because anything that needs a healthy in front of it is, likely, not all that healthy. The quest for longevity is more of a business than what consumers are really looking for.
Most longevity authors talk about the blue zones and the data we can extrapolate to live to 100 and then they set out these complex diets, supplements, and hardcore exercise regimens which I highly doubt any centenarian ever engaged in.
Luigi, on the other hand, presents a very balanced way of living and lifestyle, among the best I've ever come across when it comes to exercise and diet.
Having the stamina of a 40 yo at 100 sounds appealing but living to 100 has zero appeal to me. And having taken care of patients in their 100s, it's not at all what anyone thinks or talks about.
The term the author uses is "healthy longevity" much like the way the keto advocates now use "healthy keto". That's because anything that needs a healthy in front of it is, likely, not all that healthy. The quest for longevity is more of a business than what consumers are really looking for.
Most longevity authors talk about the blue zones and the data we can extrapolate to live to 100 and then they set out these complex diets, supplements, and hardcore exercise regimens which I highly doubt any centenarian ever engaged in.
Luigi, on the other hand, presents a very balanced way of living and lifestyle, among the best I've ever come across when it comes to exercise and diet.
Displaying 1 - 10 of 10 reviews