Eat like you want to live longer

Over the long term, what we eat is directly correlated to how we age.  

While the average person focuses on dieting to shrink their waistline, this completely misses the bigger picture. 

An anti-aging diet protects mitochondria, lowers inflammation, supports gut health, and preserves metabolic flexibility - all of which ultimately helps in staying sharp and disease-free as the years go by.  

Nutrition is one of the few levers you can control daily that directly affects how fast (or slow) you age.

And the science backs it up: a 2023 study tracking over 120,000 people for more than 30 years found that those who ate more fruits, vegetables, legumes, whole grains, and nuts were significantly less likely to die from cancer, heart disease, respiratory illness, or neurodegenerative decline. 

Foods that are rich in antioxidants, fiber, minerals, and vitamins remain the foundation of any diet designed to extend both lifespan and healthspan, as we’ll see below.

Focus on these nutrients

You don’t need a perfect diet but you do need a nutrient-dense one given aging is fueled by chronic inflammation and oxidative stress. This means that what you put in your body will have a positive or negative effect on how you age.

Nutrients like: 

• Polyphenols (berries, olive oil, dark chocolate)

• Omega-3s (fatty fish, flax, walnuts)

• And sulfur compounds (garlic, broccoli, onions) 

All help neutralize damage and reduce inflammation. Antioxidants like vitamins C, E, zinc, and selenium also support DNA integrity and cellular repair.

A great breakdown on what to shop for and eat to get these nutrients:

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The longevity macros

Protein, fat, and fibre all play a key role in a diet that supports slowing down aging.

Protein supports muscle retention as you age - aim for ~0.8-1.0g of protein for every kg of body weight daily from high-quality sources like eggs, fish, legumes, and lean meat.

Healthy fats (avocados, nuts, olive oil) reduce inflammation and help regulate hormones and brain health.  These kinds of fats can be incorporated in every meal, keeping your mind sharp throughout the day.

And fiber from foods like vegetables, beans, and seeds feeds your gut, stabilizes blood sugar, and reduces disease risk.

Meanwhile: Cutting back on or eliminating altogether refined sugars, seed oils, ultra-processed snacks, and alcohol will all decelerate aging, especially as these foods are directly related to increased inflammation, metabolism disruption, and damaged mitochondria.

What the diet actually looks like

Both Mediterranean and Okinawan diets are common to follow in terms of longevity and slowing aging down.  It's no coincidence you’ll find some of the world’s oldest people thriving in the likes of Greece and Japan. 

The Mediterranean diet emphasizes olive oil, vegetables, legumes, nuts, fish, and modest amounts of dairy and wine while being rich in monounsaturated fats, antioxidants, and fiber. 

The Okinawan diet centers on sweet potatoes, vegetables, tofu, and seaweed, being low in calories, high in micronutrients and flavonoids.

No matter the diet, a modern anti-aging plate follows the same principles: mostly plants, clean proteins, healthy fats, and slow-digesting carbs.

Time-restricted eating works for your metabolism

Generally an 8-10 hour eating window improves insulin sensitivity, lowers oxidative stress, and enhances mitochondrial efficiency. 

Even 12 hours overnight (7 PM–7 AM) makes a difference.  Restricting when you eat isn’t necessarily limiting how much you eat, rather time restriction gives your body space to repair.

How and when you eat is one of the clearest signals you send to your body about whether to grow, repair, or decay.

Your diet plays a dual role: the fuel that powers your life, but also the blueprint that shows how long it can be.

TLDR TRIO

📈 Lowers inflammation, supports repair, and stabilizes metabolism
✅ Built on protein, healthy fats, fiber, antioxidants, and timing
⌛ Start with 12-hour fasting, 30g fiber, and ~100g protein daily