The small village of Pioppi in southern Italy is one of the healthiest places on the planet.
Residents have an average lifespan of 89. That’s 11 years more than Americans. And many people in Pioppi live well past 100.1
More importantly, the villagers age well. They typically remain strong and healthy into their late 80s and beyond. The “diseases of aging” such as Alzheimer’s and type 2 diabetes are rare in Pioppi.2
That’s why Dr. Aseem Malhotra spent the last seven years trying to unlock the Pioppi secrets to health and longevity. Dr. Malhotra is with Britain’s National Health Services.
He found that the biggest reason for the village’s wellness and long lifespans comes down to two words: No sugar.
“Consuming less sugar is more powerful than any medication doctors can prescribe,” Dr. Malhotra said.3
The residents’ natural diet all but eliminates sugar. It is also low in refined carbohydrates, which the body turns into sugar.
“Yes, the locals eat pasta—but only in small quantities,” said Dr. Malhotra. “And they rarely touch sugar.”4
Unlike Americans, Pioppi residents have not developed a taste for sugary soft drinks.
Study after study has shown that sugar is killing Americans. It’s linked to obesity, diabetes, high blood pressure, heart disease, stroke, cancer, depression, and more. A recent study found sugar increases your risk of Alzheimer’s disease.
Refined carbohydrates cause inflammation that can trigger heart disease and cancer.
After studying Pioppi, Dr. Malhotra has become of an advocate of Paleo eating. He encourages a diet rich in protein and healthy fats from coconut and olive oils, and fish such as sardines.
When it comes to longevity “diet is the number one issue,” Dr. Malhotra adds. “More than physical inactivity, smoking, and alcohol, it contributes to more disease and deaths. This should be the message from doctors: that food is medicine.”
8 Ways to Live Like a Pioppian
Based on his research in Pioppi, Dr. Malhotra has developed eight simple steps to better overall health and increased longevity.
- Don’t fear fat. Sugar and refined carbs are the real enemy.
- Keep moving. Walk as much as possible.
- Extra virgin olive oil is medicine. Eat some every day. And nuts are important, too. Pioppians eat plenty of hazelnuts, walnuts, and almonds.
- Get seven hours of sleep a night.
- Stop counting calories. What you eat is more important than how much you eat.
- Eat eggs. Many Pioppians eat 10 a week. They’re satiating and full of protein.
- Pile on the vegetables. Eat big helpings of fresh, organic vegetables in at least two meals a day.
- Do a mini-fast once a week. Have dinner, then skip breakfast and lunch the next day.
Pioppians don’t sweat the small stuff. They live a low-stress lifestyle. They enjoy socializing at the local plaza and outdoor cafes.
Dr. Malhotra said if the rest of the world followed the Pioppian diet there would be “a reduction in 20 million deaths (annually) worldwide caused by cardiovascular disease. Plus, obesity would be reversed and type 2 diabetes would decline.”5
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References:
1 https://www.cdc.gov/nchs/fastats/life-expectancy.htm
2 http://www.express.co.uk/life-style/health/821188/Healthiest-village-revealed-Pioppi-diet-food-live-longer
3 https://www.pastemagazine.com/articles/2017/06/embracing-fat-with-the-pioppi-diet-may-lengthen-yo.html
4 http://www.telegraph.co.uk/health-fitness/body/lose-weight-live-longer-dr-aseem-malhotra-reveals-secrets-worlds/
5 http://www.telegraph.co.uk/health-fitness/body/lose-weight-live-longer-dr-aseem-malhotra-reveals-secrets-worlds/