Top Anti-Aging Scientist Reveals The 5 Foods That Quietly Shorten Your Healthspan

For years, the Italian way of life was celebrated as a model for healthy aging. With the Mediterranean diet, daily activity, and community, Sardinia became one of the famed Blue Zones featured in Dan Buettner’s Netflix series Living to 100.

Today, things look different. According to Dr. Valter Longo of the USC Longevity Institute, “almost nobody in Italy eats the Mediterranean diet” anymore. Instead, younger Italians face rising obesity from what he calls the “poisonous five P’s”—pizza, pasta, protein, potatoes, and pane. And while his warning targets Italy, Americans can also learn from these habits that threaten healthspan.

Let’s get into the specifics, shall we?

Pizza

According to the “New York Times”, Dr. Longo highlights pizza as the first part of the “poisonous five P’s.” While pizza may seem harmless, it’s often loaded with refined flour, processed cheese, and excess calories that contribute to obesity in Italy’s younger generations.

Obesity elevates the risk of heart disease and diabetes and also threatens to lower quality of life as people age. Longo warns that if this trend continues, Italians—and by extension, many others—will live long but not healthfully.

Pasta

The second P is Pasta. Once eaten sparingly alongside vegetables and legumes, pasta now dominates meals. According to his observations, this shift has fueled weight gain among the country’s youth.

A meal that was once a symbol of balanced eating has now become a barrier to healthy longevity. A major culprit is the growing dependence on refined pasta, which crowds out nutrient-dense foods and undermines the very balance that originally defined the Mediterranean lifestyle.

Protein

While protein supports muscle maintenance, Longo cautions against excess—especially from animal sources. As explained in the “NYT” profile, his research emphasizes plant-based eating as a healthier long-term strategy for longevity.

Overconsumption of animal protein has been linked in studies to metabolic stress and shorter lifespans. In contrast, plant-based sources, such as nuts and legumes, align more closely with the protective benefits of the original Mediterranean diet.

Potatoes

Whether fried, salted, or paired with fatty toppings, potatoes are stripped of their natural nutritional value and turned into calorie-dense foods.

This pattern fuels weight gain and metabolic imbalance, undermining the health benefits of more nutrient-rich foods. As Longo stresses, modern habits, not the foods themselves, pose the real danger.

Pane (Bread)

Bread has long been a cornerstone of Italian eating, but the quality has shifted. According to Longo, modern pane is often made from refined flours that spike blood sugar and offer little fiber.

Instead of fueling the body with vitality, over-processed bread also promotes weight gain and contributes to the development of chronic conditions.

Smart Swaps For The 5 P’s

Avoiding these foods doesn’t mean giving up flavor. With small changes, you can still enjoy satisfying meals that support healthspan. Here are practical swaps you can try:

• Pizza → Veggie flatbread with whole-grain crust and light olive oil drizzle
• Pasta → Lentil or chickpea pasta paired with vegetables and herbs
• Protein (animal-heavy) → Beans, lentils, tofu, or nuts as main sources
• Potatoes → Roasted sweet potatoes or baked root vegetables
• Pane (bread) → Whole-grain or sprouted bread with higher fiber content

There’s more.

While Longo warns against the “5 poisonous P” foods, he also champions alternatives. On his website and in The Longevity Diet, he promotes recipes like sweet and sour sardines and stuffed artichokes—meals rooted in plant-based nutrition. He also advocates for the “Fasting Mimicking Diet,” which limits carbs and protein while emphasizing fatty acids.

Final Bite

Dr. Longo’s message is simple yet striking: the everyday comfort foods many rely on could quietly erode your healthiest years. By avoiding—or at least minimizing—the “poisonous five P’s,” and by embracing more plant-based, Mediterranean-inspired choices, you give your body the best shot at thriving past 100.