Filippo Ongaro, longevity expert: "No drastic diets, but micro-changes: start by including vegetables in every meal."

Filippo Ongaro , a board-certified physician in anti-aging medicine in the United States, has just published his thirteenth book, The Longevity Mindset . In an interview with Corriere della Sera, he explained that extreme diets aren't necessary , but rather small, sustainable changes . His approach is to transform daily habits until they become second nature, abandoning the idea that self-care requires discipline or sacrifice .

The specialist maintains that the first step toward longevity is introducing daily movement . For those who lead a sedentary lifestyle , he recommends starting with something as simple as walking ten minutes a day for a few weeks. Although it may seem like little, this gesture marks a turning point because it generates satisfaction and allows for progressive progress. Over time, Ongaro assures, the habit becomes consolidated and provides benefits for sleep, energy, and emotional well-being .

Microchanges in diet

Regarding nutrition, the expert sums it up with a key phrase: "No drastic diets, but micro-changes: start by including vegetables in every meal." He suggests prioritizing vegetables, replacing refined grains with whole grains , and, later, creating single meals that combine half the vegetables with proteins and whole grains. According to Ongaro, gradualness is key , as abrupt changes often generate rejection, while small steps promote adherence.

Finally, Ongaro emphasizes the importance of rest and conscious decision-making . He asserts that difficult choices are best made in the morning, when the mind hasn't yet suffered from so-called decision fatigue . This makes it easier to be careful about what you eat for breakfast than at dinner, when the body is looking for quick energy. In short, the specialist argues that maintaining strong and sustainable routines is the key to improving health and quality of life over the years.