Nutrition & Longevity

🥗 Key Finding

Mediterranean diet adds 10+ years to lifespan. Multiple studies show optimal nutrition can add 5-13 years vs poor diet.

The Power of Diet

Your diet impacts every aspect of aging - from cellular function to disease risk. Research shows nutrition accounts for 30-40% of longevity variance.

Why Nutrition Matters

Inflammation: Diet is #1 driver of chronic inflammation
Oxidative Stress: Antioxidants protect cells from damage
Metabolic Health: Controls insulin, blood sugar, cholesterol
Gut Microbiome: Feeds beneficial bacteria
Gene Expression: Nutrients activate longevity genes

Mediterranean Diet: Gold Standard

Impact: +10-13 years lifespan

Core Components

Olive oil as primary fat (4+ tbsp/day)
Vegetables: 5-9 servings daily
Fruits: 2-4 servings daily
Legumes: 3+ servings/week
Fish: 2-3 servings/week
Nuts: 1 oz (30g) daily
Whole grains vs refined
Moderate red wine (optional)
Limited red meat, dairy, sweets

PREDIMED Study (7,500 participants)

30% reduction in cardiovascular events
Equivalent to adding 10+ years healthy life

Foods That Add Years

Vegetables & Fruits

Impact: Each daily serving = -5% mortality

Leafy greens: kale, spinach, arugula
Cruciferous: broccoli, cauliflower, Brussels sprouts
Berries: blueberries, strawberries (high antioxidants)
Citrus: vitamin C, flavonoids
Tomatoes: lycopene for heart health

Healthy Fats

Olive Oil: Monounsaturated fats, polyphenols
Fatty Fish: Omega-3s reduce inflammation (salmon, sardines, mackerel)
Nuts: Almonds, walnuts - 28% lower mortality with daily consumption
Avocados: Heart-healthy fats, fiber, potassium

Protein Sources

Fish: Best protein for longevity
Legumes: Beans, lentils - fiber + protein
Moderate Poultry: Better than red meat
Eggs: Complete protein, moderate consumption
Plant Proteins: Tofu, tempeh

Foods That Subtract Years

⚠️ Ultra-Processed Foods

Impact: -14 years healthspan with high consumption

Added sugars, artificial ingredients
Trans fats, excessive sodium
Packaged snacks, sodas
Fast food, processed meats

Foods to Minimize

Red Meat: >100g/day increases mortality 20%
Processed Meat: 50g/day increases risk 18%
Sugary Drinks: Each daily serving = +7% mortality
Refined Carbs: White bread, pasta, pastries
Excessive Alcohol: >2 drinks/day harmful

Eating Patterns That Work

Time-Restricted Eating

Eating within 8-12 hour window:

Enhances autophagy (cellular cleanup)
Improves insulin sensitivity
May extend lifespan 10-20% (animal studies)
Example: 8am-6pm or 10am-8pm eating window

Caloric Restriction (with adequate nutrition)

Moderate CR: 10-20% below needs shows benefits
Longevity Genes: Activates SIRT1, AMPK pathways
Human Studies: Improves all biomarkers
Caution: Must maintain adequate nutrition

Practical Guidelines

🎯 Daily Longevity Diet Template

Breakfast: Oats + berries + nuts
Lunch: Large salad + olive oil + fish/legumes
Dinner: Vegetables + whole grain + lean protein
Snacks: Fruit, nuts, vegetables
Drinks: Water, green tea, coffee

Key Principles

Eat mostly plants (70-80% of calories)
Choose whole over processed
Healthy fats over saturated fats
Moderate portions, stop at 80% full
Variety of colors on plate
Cook at home mostly
Mindful eating, no distractions

Supplements Worth Considering

Vitamin D: If deficient (most people are)
Omega-3 (EPA/DHA): If not eating fish 2-3x/week
Magnesium: Common deficiency
B12: Especially for vegetarians, older adults

Note: Food first, supplements as backup. Consult healthcare provider.

Getting Started

Add 1-2 more vegetable servings daily
Replace refined grains with whole grains
Swap butter/margarine for olive oil
Add 1 serving fish per week
Reduce processed food by 50%
Gradually build toward Mediterranean pattern