Eat Like an Italian Rick Zullo

Yes, you can make mistakes on the Mediterranean Diet. And it’s more common than you’d think.

The Mediterranean Diet, renowned for its health benefits and delicious flavors, has gained significant attention in recent years with the popularity of The Blue Zones, The Longevity Diet, and the like. With its emphasis on fresh fruits, vegetables, whole grains, lean proteins, and healthy fats, this dietary pattern is known to promote heart health, reduce the risk of chronic diseases, and contribute to overall well-being.

However, despite its simplicity and flexibility, many individuals stumble upon common pitfalls when attempting to adopt the Mediterranean Diet — or perhaps more accurately, the Mediterranean lifestyle. 

In this article, we will explore the most prevalent mistakes people make when starting their Mediterranean Diet journey, and provide practical tips and strategies to overcome them.

Read the full article here:

https://eatlikeanitalian.com/mistakes-on-the-mediterranean-diet/


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It’s well-known that the populations who follow a Mediterranean Diet are among the healthiest and longest-living on the planet. But while the focus is obviously on the variety of delicious foods, what is often missed is the role of fasting.

Either for religious reasons or for the simple lack of abundance, inhabitants of Italy, Greece, Spain and other Mediterranean countries have experienced extended periods of calorically restricted diets. And they were healthier because of it.

These circumstances not only extended their lifespan, but also their “healthspan,” allowing them to be active and able to enjoy life well into their 90s and past 100 years-old.

In recent decades, scientists have strove to understand the mechanisms of this phenomenon. To help us gain a layperson's understanding of how all this works, I have spoken with Renee, who is a medical science liaison at L-Nutra, the parent company of ProLon, developers of the Fasting Mimicking Diet. We take a deep dive into the metabolic pathways that, some say, leads to the elusive Fountain of Youth.

Watch on YouTube: https://youtu.be/AxjjlzbsCuA

Read on the Blog: https://eatlikeanitalian.com/how-fasting-slows-aging/


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Both the Mediterranean Diet and the Paleo Diet ask us to “eat the way our ancestors ate.” BUT, the Mediterranean Diet asks us to look back only 3-4 generations, whereas the Paleo would have us look back 2.5 million years, or roughly 80,000 generations. Evolution has had plenty of time to catch up…

During the Paleolithic period, early humans lived in caves or simple huts and were hunters-gatherers, which is the crux of the Paleo Diet. Approximately 75% of deaths at the time were caused by infection, including diarrheal diseases that resulted in dehydration and starvation. Other causes were injury/accident, animal attacks, and complications of childbirth.

Life expectancy back then was approximately 33 years. In other words, they did not have time to develop diseases of aging.

Then, agricultural communities developed approximately 10-12,000 years ago when humans began to domesticate plants and animals. By establishing domesticity, families and larger groups were able to build communities and transition from a nomadic hunter-gatherer lifestyle dependent on foraging and hunting for survival. Lifespans increased significantly.

But nowadays, we've become victims of our own success. Low quality food and sedentary lifestyles have caused a whole host of age-related degenerative diseases.

Fortunately, we have population data from generations of communities in the Mediterranean and other "Blue Zones" to show us how to get back on the path to health. For ourselves and for our planet.




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Pasta has gotten some bad press in recent years. In the age of the "fad diets," pasta contains an awkward amount of that evil archnemesis, "the carb." Or worse, carb's ugly cousin, gluten.



Well, populations who follow the Mediterranean Diet have been eating carbs and gluten for centuries with no ill effects. Indeed, these are the healthiest, longest-living people on the planet. Which begs the question: Is there such a thing as too much pasta?



So what gives? Why are some people so eager to embrace misinformation?



No surprise, it's fed by a combination of factors:

• Intuition: It just "seems" like a good idea.

• Logic: If gluten is bad for people with celiac disease, maybe it's bad for me, too.

• Celebrity endorsement: If eliminating gluten is encouraged by someone I admire, maybe I should give it a try.

• Anecdote: Hearing about someone with bothersome symptoms that "magically disappeared" after eliminating gluten is difficult to ignore.

• Marketing: Those selling gluten-free products or books about gluten-free diets can be convincing, even if there's little science to back it up.



Before you buy into the gluten-free lifestyle, be aware: It likely won't help, it may actually cause trouble, and it’s going to cost you more at the supermarket.



The simple truth can be so boring sometimes. Pasta dishes created from whole ingredients and in proper proportions can be extremely healthy and do not cause weight gain.



Do you want actual scientific proof that pasta does not make you fat? Glad you asked, and here it is from The Journal of Nutrition and Diabetes: Association of pasta consumption with body mass index and waist-to-hip ratio




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The general consensus is that red wine, in moderation, (maximum 2-3 glasses a day, depending on your age, weight, and sex) can impart cardiac benefits, and contribute to overall well-being. But it's more complicated than that. 

Yes, experiments with laboratory animals have shown remarkable benefits for subjects given large doses of resveratrol, the so-called "magic" ingredient in wine. But these experiments were in ideal lab conditions where every variable could be tightly controlled... which is not the case in the reality of day to day human life. 

So we look to the centenarians around the world, like in The Blue Zones Project. Lo and behold, almost all of them drink a couple glasses of red wine per day. However, beyond their modest consumption of red wine, they also have other lifestyle factors that would seem beneficial to wellness. 

Therefore, perhaps the wine is just one ingredient in a larger recipe that includes clean air, close friendships, organic food, and lots of walking and other natural movements. In other words, it's an overall lifestyle rather than one magic ingredient.

The lesson here is avoid reductionist thinking. Resist clinging to any one ingredient, or even any one molecule, whether it's to be embraced (ex. resveratrol) or shunned (ex. gluten). Instead, simply adopt an overall healthy lifestyle, but try not to obsess over it. In any case, sooner or later, more research will become available and science will (rightly) change its mind. 

Further reading:

Wine is Good For You

The Language of Wine

Mediterranean Way of Drinking and Longevity

The Blue Zones Project




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Recently there was an article published by Taste Atlas that listed the Top 100 cheeses in the world. Not surprisingly, cheeses from Italy took 8 or the top 10 spots.

I spoke about this with Robert Campana from Stop Italian Sounding, a brand dedicated to educating consumers on the differences between genuine Italian products and "fake" products that only borrow (read: steal) credibility from the real deal. 

Have a listen to our conversation and let us know what you think about this somewhat "controversial" list. Ciao!

Stop Italian Sounding on Instagram

Stop Italian Sounding on TikTok






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