Tabla de contenidos para Longevity Diet Guide en Longevity Diet Guide

Longevity Diet Guide |Longevity Diet Guide

ABOUT THE AUTHORS

Elena and Melisa Koyunseven are the founders of Live Longer & Better. Their journey into the world of longevity began in 2013, when they returned to their Mediterranean roots with the goal of improving not just their lives, but their quality of life. It didn’t take long for them to realize that living a healthy and fulfilling life requires a harmonious balance of physical, emotional, and mental well-being. While the Mediterranean climate, food, and lifestyle played key roles, they quickly understood that the mindset and culture of the people here also greatly contributed to their longevity. With this newfound knowledge, they decided to focus on health and longevity, driven by the desire to share the principles of a healthy, vibrant life with as many people as possible. In 2018, they…

2 min.

Longevity Diet Guide |Longevity Diet Guide

THE SCIENCE OF LONGEVITY HOW FOOD AFFECTS AGING

HOW FOOD IMPACTS AGING AT THE CELLULAR LEVEL Over time, cells accumulate damage due to oxidative stress caused by free radicals—unstable molecules that harm DNA, proteins, and cell membranes. Antioxidant-rich foods (e.g., berries, green tea, dark leafy greens) help neutralize free radicals and slow down aging at the cellular level. INFLAMMATION & CHRONIC DISEASE Chronic inflammation is a key driver of aging and is linked to conditions like heart disease, diabetes, and cognitive decline. Anti-inflammatory foods (e.g., turmeric, fatty fish, nuts) help regulate the body’s inflammatory response and promote longevity. AUTOPHAGY & CELLULAR RENEWAL Autophagy is the body’s natural process of cleaning out damaged cells and regenerating new ones, essential for longevity. Fasting and nutrient-dense diets (e.g., Mediterranean, plant-based) enhance autophagy, improving cellular repair and reducing the effects of aging.…

2 min.

Longevity Diet Guide |Longevity Diet Guide

STEPS TO EASE INTO THE LONGEVITY DIET

START BY ADDING MORE PLANT-BASED FOODS VEGGIES, VEGGIES, VEGGIES Aim to fill half your plate with vegetables and fruits at every meal. The goal is to increase your intake of antioxidants, vitamins, and fiber. Focus on leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), and brightly colored fruits (berries, oranges, peppers) for maximum nutrient density. FRUITS AND NUTS FOR SNACKS When you’re craving a snack, opt for a handful of nuts (like almonds or walnuts) or a piece of fresh fruit. Both are packed with healthy fats, fiber, and antioxidants. WHOLE GRAINS Replace refined grains (like white bread or white rice) with whole grains like quinoa, brown rice, oats, or barley. These are rich in fiber and provide longer-lasting energy. SHIFT FROM ANIMAL TO PLANT PROTEINS BEANS AND LEGUMES Incorporate…

5 min.

Longevity Diet Guide |Longevity Diet Guide

FERMENTED & PROBIOTIC FOODS GUT HEALTH AND IMMUNE STRENGTH

Fermentation is a process where bacteria and yeast break down sugars, enhancing food preservation while increasing beneficial bacteria in the gut. Foods rich in probiotics are vital for gut health, immune function, and overall longevity. These probiotics help balance the gut microbiome, improve digestion, and boost the body’s ability to absorb nutrients and combat infections. A healthy microbiome is linked to improved metabolism, reduced inflammation, better mental health, and a stronger immune system. Many of the world’s longest-living populations include fermented foods in their daily diets, providing natural probiotics, enzymes, and bioactive compounds that support optimal gut and immune health.28 Among the most powerful probiotic-rich foods are kimchi, sauerkraut, miso, kefir, yogurt, cheese, Sourdough and tempeh, each offering unique benefits for digestive and immune health. Other popular fermented foods include…

4 min.

Longevity Diet Guide |Longevity Diet Guide

PROTEINS AND HOW THEY SUPPORT LONGEVITY AND WELL-BEING

Protein is one of the most essential macronutrients for muscle maintenance, immune function, metabolic health, and longevity. It is composed of amino acids, which serve as the building blocks of muscles, enzymes, hormones, and neurotransmitters. As people age, maintaining adequate protein intake becomes even more critical for preserving muscle mass, preventing frailty, and supporting cognitive function.38 A well-balanced diet with high-quality protein sources can help promote healthy aging, reduce inflammation, and enhance overall vitality. PROTEIN SUPPORTS MUSCLE MAINTENANCE AND GROWTH One of the primary functions of protein is muscle preservation and repair. Sarcopenia, or age-related muscle loss, is a major risk factor for frailty, falls, and decreased mobility. Consuming enough protein, especially alongside strength training, helps preserve lean muscle mass, which is essential for maintaining independence in older age. It…

4 min.

Longevity Diet Guide |Longevity Diet Guide

THE POWER OF FRUITS ANTIOXIDANTS, VITAMINS AND FIBER

Fruits are one of the most nutrient-dense and health promoting foods available, providing a rich source of antioxidants, vitamins, minerals, fiber, and phytonutrients that support overall health and longevity. Their natural compounds help combat oxidative stress, inflammation, and cellular damage, which are key drivers of aging and chronic diseases. A diet rich in fruits has been linked to better brain function, improved heart health, enhanced immunity, and a reduced risk of conditions such as diabetes, cancer, and neuro-degenerative diseases.63 Different fruits offer unique health benefits based on their nutrient composition. Among the most powerful longevity-promoting fruits are blueberries, pomegranates, avocados, apples, and citrus fruits, each providing a specific set of protective compounds that enhance brain function, support the heart, and boost immune defenses. The optimal amount is two to five…

6 min.

Longevity Diet Guide |Longevity Diet Guide

LEGUMES & BEANS PROTEIN & FIBER

Legumes and beans are among the most nutrient-dense, longevity-promoting foods available. Legumes are large, fleshy, colorful plant seeds, while beans, peas, and lentils are all types of legumes. They are a staple in the diets of Blue Zone populations. Rich in plant-based protein, fiber, vitamins, minerals, and antioxidants, legumes offer a wide range of health benefits, from heart health and blood sugar regulation to brain function and hormonal balance.102 Unlike animal-based proteins, legumes provide cholesterol-free, anti-inflammatory protein while being high in gut-friendly fiber, essential amino acids, and beneficial plant compounds. Their ability to promote stable energy levels, muscle maintenance, and metabolic health makes them an essential component of any longevity-focused diet.103 Among the most powerful legumes for protein, fiber, and longevity support are lentils, chickpeas, black beans, and soy-based foods…

4 min.

Longevity Diet Guide |Longevity Diet Guide

HOW COOKING AFFECTS NUTRIENT RETENTION

The way food is cooked plays a crucial role in determining its nutritional value, as cooking methods can significantly impact the retention of vitamins, minerals, and antioxidants. Nutrient preservation depends on factors such as cooking temperature, duration, and exposure to water and oxygen. Some cooking techniques can enhance nutrient availability, while others may lead to nutrient loss through heat degradation, water leaching, or oxidation. To optimize meals for longevity and health, it’s essential to choose cooking methods that maximize nutrient retention while minimizing the formation of harmful substances. Techniques such as steaming, poaching, baking, roasting, sautéing, and slow cooking are generally healthier options. By focusing on gentle and nutrient-preserving cooking methods, we can ensure that our meals are not only delicious but also packed with the nutrients needed to support…

1 min.

Longevity Diet Guide |Longevity Diet Guide

HOW TO MAXIMIZE NUTRIENT ABSORPTION

PAIR FAT-SOLUBLE VITAMINS WITH HEALTHY FATS Add olive oil, avocado, or nuts to salads or roasted vegetables to boost vitamin A, D, E, and K absorption. USE ACIDIC INGREDIENTS TO ENHANCE MINERAL ABSORPTION Cooking spinach or lentils with lemon juice or vinegar helps increase iron absorption. CONSUME RAW AND COOKED VEGETABLES TOGETHER Some nutrients are best absorbed raw (vitamin C in bell peppers), while others are enhanced through cooking (lycopene in tomatoes). SOAK AND SPROUT GRAINS AND LEGUMES This helps reduce anti-nutrients like phytic acid, improving absorption of minerals like zinc, magnesium, and iron.…

1 min.

Longevity Diet Guide |Longevity Diet Guide

TIPS FOR SUCCESS

START SMALL Begin by prepping a few meals per week and build from there. KEEP IT SIMPLE Use easy-to-prep ingredients that store well. ROTATE MEALS Avoid boredom by incorporating a variety of vegetables, proteins, and flavors. LISTEN TO YOUR BODY Keep pre-cut cucumbers, bell peppers, and carrots for quick snacks or salads. PREPARE SAUCES AND DRESSINGS Adjust portion sizes and ingredients to match your energy needs.…

1 min.

Longevity Diet Guide |Longevity Diet Guide

THE FUTURE OF LONGEVITY NUTRITION

What will the future of longevity nutrition look like? From AIdriven meal plans to lab-grown super-foods and longevity-focused supplements, let’s explore how cutting-edge science is shaping the future of how we eat for a longer, healthier life. PERSONALIZED DIETS BASED ON GENETICS & MICROBIOME Personalized nutrition—where diets are tailored to an individual’s DNA, metabolism, and gut microbiome—is at the forefront of longevity research. Emerging technologies like genetic testing, microbiome sequencing, and AI-driven meal planning are making it possible to create diets that optimize nutrient absorption, prevent disease, and slow aging. Advancements in Precision Nutrition: ✓ DNA-Based Diets – Genetic testing can reveal nutrient sensitivities, metabolic efficiency, and disease risks, helping tailor dietary recommendations. ✓ Microbiome Testing – Analyzing gut bacteria to determine the best foods for digestion, immune function, and…

6 min.

Longevity Diet Guide |Longevity Diet Guide

UNDERSTANDING LONGEVITY

In a world where the pursuit of health and wellness has become more prominent, the quest for longevity—living a long, healthy life—has captivated many. While the idea of “living forever” is, of course, a fantasy, the goal of increasing our lifespan while maintaining a high quality of life is very much attainable. Longevity is more than just a measure of how long a person lives. It is about how we live—our health, relationships, experiences, purpose, and contributions to society. It is the intersection of biology, lifestyle, environment, and personal fulfillment. While there‘s no magic bullet for living longer, several factors have been consistently linked to increased lifespan and healthier aging: Diet, physical activity, mental health, sleep and while genetics certainly play a role, lifestyle choices can either enhance or mitigate…

2 min.

Longevity Diet Guide |Longevity Diet Guide

THE KEY PRINCIPLES

MINIMAL PROCESSED FOODS Avoiding heavily processed foods, refined sugars, white flour, processed meats and artificial additives is another pillar of the Longevity Diet. These can contribute to inflammation and metabolic dysfunction, which accelerate aging and disease.3 FOCUS ON A PLANT-BASED DIET Most healthy diets are 80–90% plant-based, with meat consumed in small portions (if at all). Legumes (beans, lentils, chickpeas) are a staple in long-lived populations and provide high-quality protein and fiber. CONSUME HIGH-QUALITY PROTEINS While protein is essential for growth and repair, too much animal-based protein has been linked to age-related diseases. The Longevity Diet recommends plant-based proteins and suggests moderating animal protein consumption, particularly red meat, wild-caught fish, pasture-raised eggs, or organic poultry in moderation.4 HEALTHY FATS Replace unhealthy fats (trans fats, refined oils) with sources of omega-3s…

2 min.

Longevity Diet Guide |Longevity Diet Guide

WHOLE GRAINS SUSTAINED ENERGY AND GUT HEALTH

Whole grains are a foundational component of a longevity-focused diet, providing a rich source of fiber, essential nutrients, and slow-digesting carbohydrates that support energy balance, metabolic health, and gut function. Unlike refined grains, which have been stripped of their fiber and nutrients, whole grains retain their bran, germ, and endo-sperm, making them far superior for digestive health, heart function, and blood sugar regulation.16 Whole grains have been a staple in Blue Zone diets, where populations live longer and healthier lives. They offer sustained energy, helping prevent blood sugar crashes and keeping the metabolism functioning optimally. Additionally, they contain prebiotics, which nourish beneficial gut bacteria, promoting a balanced microbiome that supports immune resilience, digestion, and inflammation control.17 Among the most beneficial whole grains for sustained energy and gut health are oats,…

3 min.

Longevity Diet Guide |Longevity Diet Guide

PROBIOTICS

FERMENTED DAIRY PRODUCTS Fermented dairy products are among the most common sources of probiotics, especially those containing live and active cultures. Yogurt Contains strains like lactobacillus and bifidobacterium, which promote gut health and digestion. Choose unsweetened, plain yogurt with live cultures for the best benefits. Kefir A fermented milk drink similar to yogurt but with a wider variety of probiotic strains. It’s rich in beneficial bacteria like lactobacillus and bifidobacterium, as well as yeast strains. Cottage Cheese Some varieties of cottage cheese are made with live cultures, though not all brands contain probiotics. Look for those labeled “with live cultures.” Greek Yogurt A thicker, creamier version of yogurt, it often contains more protein and beneficial probiotics. Make sure it contains live active cultures. FERMENTED VEGETABLES Fermented vegetables are an excellent…

2 min.

Longevity Diet Guide |Longevity Diet Guide

HEALTHY FATS FOR BRAIN AND HEART HEALTH

Healthy fats are essential for maintaining brain function, heart health, hormone balance, and overall longevity. Unlike unhealthy trans fats and highly processed oils, natural, nutrient-rich fats provide energy, support cognitive function, and protect against cardiovascular disease. The brain is composed of nearly 60% fat, making it crucial to consume the right types of fats to support mental clarity, memory, and emotional well-being. Similarly, the heart relies on healthy fats to regulate cholesterol levels, reduce inflammation, and support proper circulation. OMEGA-3 FATTY ACIDS One of the most beneficial types of fats is omega-3 fatty acids, which have been shown to reduce inflammation, support brain plasticity, and lower the risk of neuro-degenerative diseases such as Alzheimer’s and Parkinson’s.43 The two most important forms, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are found…

5 min.

Longevity Diet Guide |Longevity Diet Guide

HERBS & SPICES - HEALING PROPERTIES

Herbs and spices are among the most potent natural remedies for reducing inflammation, improving digestion, supporting brain function, and boosting immunity.89 Rich in antioxidants, essential oils, and phytonutrients, these powerful plant-based compounds help combat oxidative stress, slow aging, and protect against chronic diseases such as heart disease, diabetes, and neurodegenerative disorders. Herbs and spices are plant parts which are commonly used to flavor food, but traditional cultures have long used them for their medicinal properties, incorporating them into daily meals for both flavor and health benefits. Among the most powerful longevity-enhancing herbs and spices are turmeric, ginger, cinnamon, rosemary, oregano, and thyme, each offering unique healing properties that contribute to a stronger immune system, better circulation, and overall well-being.90 Some herbs in large doses can cause side effects or interact…

4 min.

Longevity Diet Guide |Longevity Diet Guide

VITAMINS & MINERALS ESSENTIAL SUBSTANCES

Ensuring the body receives the right vitamins and minerals is essential for preventing chronic diseases, boosting immunity, and supporting brain and heart health. Certain nutrients play particularly crucial roles, aiding in cellular repair, reducing inflammation, and enhancing overall bodily functions. For example, antioxidants like vitamin C and polyphenols help protect cells from oxidative stress, while nutrients such as vitamin D, calcium, and magnesium are vital for maintaining bone density and muscle function, preventing age-related loss of strength and mobility. As we age, the body’s ability to absorb nutrients can decline, making it even more important to maintain a balanced intake of essential vitamins and minerals. Regularly assessing dietary habits and making adjustments as needed can ensure optimal nutrient intake, supporting long-term health and vitality. VITAMIN D Vitamin D is one…

14 min.

Longevity Diet Guide |Longevity Diet Guide

BEST COOKING METHODS TO PRESERVE NUTRIENTS

STEAMING Best for Retaining Water-Soluble Vitamins One of the gentlest and most nutrient-preserving cooking methods using minimal water and lower temperatures. Benefits: Preserves water-soluble vitamins (B & C) better than boiling. Maintains the texture, color, and antioxidants in vegetables. Enhances the bioavailability of glucosinolates in cruciferous vegetables (broccoli, kale, Brussels sprouts), which support detoxification and cancer prevention. How to steam effectively: Use a steamer basket to keep vegetables above the boiling water. Steam for 5–10 minutes—just until vegetables are tender but still vibrant. Add olive oil or lemon juice after steaming to enhance nutrient absorption. ROASTING & BAKING: ENHANCING FLAVOR WITHOUT OVERHEATING Best for Retaining Water-Soluble Vitamins Roasting and baking use dry heat, which concentrates flavors while preserving nutrients. Benefits: Retains fiber, minerals, and antioxidants in root vegetables and cruciferous…

2 min.

Longevity Diet Guide |Longevity Diet Guide

MEAL PREPPING AN EFFECTIVE STRATEGY

SUPPORTS HEALTHY EATING HABITS Having prepared meals reduces the temptation for processed, high-sugar, and inflammatory foods that contribute to chronic diseases. SAVES TIME AND REDUCES STRESS Spending a little bit of time prepping meals gives you time back during the week that you don’t have to spend cooking. That gives you more time to focus on other tasks and pursuits. SUPPORTS BLOOD SUGAR AND METABOLIC HEALTH Planning meals helps ensure balanced macronutrient intake (protein, fats, and fiber), which stabilizes blood sugar levels, reduces inflammation, and supports sustained energy. MINIMIZES FOOD WASTE AND SAVES MONEY Buying ingredients with a meal plan in mind helps reduce unnecessary grocery spending and food waste.…

1 min.

Longevity Diet Guide |Longevity Diet Guide

EASY & HEALTHY LONGEVITY RECIPES

Kimchi is a cornerstone of Korean cuisine, known for its bold flavors, vibrant color, and health benefits. Made primarily from napa cabbage or radishes, it is often seasoned with ingredients like garlic, ginger, chili peppers, and fish sauce before under-going fermentation. The fermentation process, which can take anywhere from a few days to several weeks, allows the vegetables to develop a tangy, spicy, and umamirich flavor profile that deepens over time. The probiotics found in kimchi are especially notable. lactobacilli, a type of beneficial bacteria, thrive in the anaerobic environment created during fermentation. These probiotics help to improve gut health by increasing the number of good bacteria in the digestive system. In addition to its probiotic content, kimchi is loaded with essential nutrients. It’s rich in vitamins A, B, and…

13 min.

Longevity Diet Guide |Longevity Diet Guide

HOW TO USE THIS GUIDE

This Longevity Diet Guide is designed to help you make informed, sustainable choices about the foods you eat to support a long, healthy, and vibrant life. Whether you’re looking to improve your diet, prevent chronic diseases, or simply feel more energized, this guide provides everything you need to create a nutrient-dense, anti-inflammatory, and longevity-focused lifestyle. To get the most out of this guide, start by exploring the foundational principles of longevity nutrition. Understanding how food impacts aging, inflammation, and gut health will give you a clear framework for making healthier choices. Each chapter breaks down specific food groups, detailing their nutrients, health benefits, and how they contribute to longevity. The food lists serve as a reference for incorporating more nutrient-dense, whole foods into your daily meals. Whether you’re interested in…

2 min.

Longevity Diet Guide |Longevity Diet Guide

FASCINATING ASPECTS

THE ROLE OF GUT HEALTH Emerging research suggests that gut health plays a critical role in aging. The microbiome (the collection of bacteria and microbes in our gut) influences everything from digestion to immune function and even brain health. Diets high in fiber, like those emphasized in the longevity diet, help cultivate a healthy microbiome, which in turn supports the immune system and can reduce inflammation—key factors in aging.9 THE MEDITERRANEAN DIET CONNECTION The Longevity Diet shares many similarities with the Mediterranean Diet, which is often touted for its heart-healthy and anti-aging benefits. Both diets focus on whole, plant-based foods, healthy fats (like olive oil), and moderate fish and meat consumption. Research has shown that the Mediterranean Diet can reduce the risk of chronic diseases, improve brain function, and help…

3 min.

Longevity Diet Guide |Longevity Diet Guide

PLANT-BASED INGREDIENTS

PLANT-BASED FOOD LIST 1. VEGETABLES Leafy greens: spinach, kale, arugula, Swiss chard Cruciferous: broccoli, cauliflower, Brussels sprouts Root vegetables: carrots, sweet potatoes, beets Other: bell peppers, zucchini, cucumbers, tomatoes 2. FRUITS Berries: blueberries, strawberries, raspberries Citrus: oranges, lemons, grapefruits Apples, pears, bananas Stone fruits: peaches, plums, cherries Tropical fruits: pineapples, mangoes, papayas, avocados 3. WHOLE GRAINS Quinoa, brown rice, oats, barley Whole wheat, farro, millet, buckwheat Amaranth, spelt, teff 4. LEGUMES AND BEANS Lentils, chickpeas, black beans, kidney beans Green peas, edamame, navy beans, pinto beans Tofu and tempeh (fermented soy products) 5. NUTS AND SEEDS Almonds, walnuts, cashews, pistachios Chia seeds, flaxseeds, hemp seeds, Sunflower seeds, sesame seeds, pumpkin seeds 6. PLANT-BASED PROTEIN SOURCES Edamame, tempeh, tofu Seitan (wheat gluten) Plant-based protein powders (pea protein, rice protein) 7. PLANT-BASED…

1 min.

Longevity Diet Guide |Longevity Diet Guide

PREBIOTICS

FIBER-RICH VEGETABLES Many vegetables contain prebiotic fibers, particularly inulin and fructooligosaccharides (FOS), that feed beneficial gut bacteria. Garlic High in inulin, a prebiotic fiber that promotes the growth of beneficial bacteria such as bifidobacteria and lactobacilli. Onions Rich in both inulin and FOS, onions help improve gut health and promote the growth of good bacteria. Asparagus Contains inulin and other prebiotic fibers that support the growth of beneficial gut microbiota. Artichokes Particularly high in inulin, artichokes are a great prebiotic food that help improve gut health and digestion. Chicory Root One of the richest sources of inulin, often used as a natural supplement or in food products like coffee substitutes. FRUITS Fruits, particularly those with high fiber content, provide prebiotics to support gut bacteria, helping to nourish beneficial microbes, promote…

4 min.

Longevity Diet Guide |Longevity Diet Guide

SEAFOOD & OMEGA-3-RICH FOODS BRAIN AND HEART PROTECTION

Seafood and omega-3-rich foods are among the most potent longevity-promoting foods, offering anti-inflammatory, heartprotective, and brain-boosting benefits. These foods provide essential fatty acids, vitamins, and minerals that help reduce the risk of heart disease, cognitive decline, and inflammatory conditions.48 Omega-3 fatty acids, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are crucial for brain function, cardiovascular health, and reducing chronic inflammation.49 The body cannot produce these essential fats on its own, making it necessary to obtain them through diet. Seafood is also a rich source of protein, B vitamins, selenium, and iodine, all of which support thyroid function, metabolic health, and immune resilience.50 Among the best omega-3-rich seafood and marine-based foods for longevity are salmon, sardines, and seaweed, each offering unique health benefits for brain protection, heart health, and anti-aging…

5 min.

Longevity Diet Guide |Longevity Diet Guide

NUTRIENT-DENSE VEGETABLES ANTI-INFLAMMATORY BENEFITS

Vegetables are among the most nutrient-dense and health-promoting foods, providing an abundance of vitamins, minerals, fiber, and powerful antioxidants that support overall well-being and longevity. Rich in anti-inflammatory and disease-fighting compounds, vegetables help protect against heart disease, cancer, cognitive decline, and metabolic disorders. They also play a critical role in cellular repair, immune defense, and gut health, making them a foundational part of any longevity-focused diet.75 Among the most potent vegetables for nutrient density and anti-inflammatory properties are leafy greens, cruciferous vegetables, sweet potatoes, garlic and onions, and mushrooms.76 Each of these offers a unique combination of phytonutrients, vitamins, and minerals that contribute to a long, vibrant, and disease-free life. The general recommendation is to consume at least 5 servings daily for optimal health benefits. Although all vegetables are healthy,…

5 min.

Longevity Diet Guide |Longevity Diet Guide

WHAT MAKES A FOOD A “SUPER-FOOD”?

The term “super-food” is often used to describe foods that are exceptionally rich in nutrients, antioxidants, and bio-active compounds that offer significant health benefits. While no single food can provide all the nutrients needed for longevity, super-foods are recognized for their ability to enhance overall health, support disease prevention, and promote longevity when incorporated into a balanced diet. One of the defining characteristics of a super-food is its high nutrient density—meaning it provides a substantial amount of vitamins, minerals, healthy fats, and phytonutrients with relatively few calories. These foods often contain powerful antioxidants that help combat oxidative stress and reduce inflammation, which are key contributors to aging and chronic disease.149 Some well-known antioxidant compounds include polyphenols, flavonoids, carotenoids, and anthocyanins, which help protect cells from damage and support brain, heart,…

2 min.

Longevity Diet Guide |Longevity Diet Guide

COOKING METHODS THAT REDUCE HARMFUL COMPOUNDS

DEEP FRYING - High temperatures can break down heat-sensitive nutrients, including vitamin E, omega-3 fatty acids, and polyphenols. - Acrylamides are formed when starchy foods are cooked at high temperatures. They are potentially carcinogenic. MICROWAVING IN PLASTIC CONTAINERS - Can cause chemical leaching into food, though microwaving itself is not necessarily harmful if done in glass or ceramic. - While microwaving is generally a quick and gentle method, using too much water can reduce the content of water-soluble vitamins. Use minimal water and short cooking times to retain nutrients. CHARRING & GRILLING AT HIGH TEMPERATURES - High-heat, direct flame cooking can produce heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both of which are considered carcinogenic. How to make grilling healthier: Use marinades with herbs (rosemary, thyme, garlic) to reduce…

1 min.

Longevity Diet Guide |Longevity Diet Guide

HOW TO MEAL PREP FOR LONGEVITY

1. PLAN BALANCED LONGEVITY MEALS A well-prepped meal should include: FIBER-RICH BASE Whole grains (quinoa, brown rice), legumes (lentils, chickpeas), or colorful vegetables. HIGH-QUALITY PROTEIN Plant-based proteins (tofu, tempeh, beans) or omega-3-rich seafood (salmon, sardines). HEALTHY FATS Extra virgin olive oil, avocado, nuts, seeds, or coconut oil for sustained energy. FERMENTED/PROBIOTIC-RICH FOODS Kimchi, sauerkraut, yogurt, or miso to support gut health. ANTIOXIDANT-PACKED HERBS AND SPICES Turmeric, ginger, cinnamon, oregano, and rosemary for inflammation control. Example of a Meal Plan: Breakfast: Overnight oats with chia seeds, berries, and walnuts. Lunch: Quinoa bowl with roasted vegetables, avocado, and tahini dressing. Dinner: Grilled salmon with steamed greens and sweet potatoes. Snack: Hummus with sliced cucumbers and carrots. 2. BATCH COOKING AND PREPPING INGREDIENTS To make meal prepping easier, cook in batches and store…

2 min.

Longevity Diet Guide |Longevity Diet Guide

7 - DAY MEAL PLAN

GENERAL TIPS FOR THE MEAL PLAN: MEAL PREP:Prepare grains (like quinoa, brown rice, and oats) and beans (like black beans or lentils) in bulk at the beginning of the week to save time. ADD VARI ETY: Feel free to swap out veggies, fruits, or plant proteins depending on what’s in season or what you prefer. For example, you could use different beans (kidney beans, navy beans) or different leafy greens (e.g., swiss chard, collard greens). HEALTHY FATS:Always try to include a source of healthy fats in each meal, whether it’s from avocado, nuts, seeds, or olive oil. HERBS AND SPICES: Use a variety of herbs and spices to add flavor to your meals without extra calories or salt. Examples include turmeric, cinnamon, garlic, ginger, parsley, cilantro, and basil. MINDFUL PORTION CONTROL: Aim to fill half your plate…

5 min.

Longevity Diet Guide |Longevity Diet Guide

REFERENCES

1 https://gero.usc.edu/2022/04/28/valter-longo-longevity-diet/ 2 https://valterlongo.com/daily-longevity-diet-for-adults/ 3 https://pmc.ncbi.nlm.nih.gov/articles/PMC11631094/ 4 https://pmc.ncbi.nlm.nih.gov/articles/PMC6562018/#:~:text=Basic%20studies,health%20than%20total%20calorie%20intake. 5 https://stanmed.stanford.edu/diet-healthy-fats-longer-lifespan-worms/ 6 https://pmc.ncbi.nlm.nih.gov/articles/PMC8932957/ 7 https://www.sciencedirect.com/science/article/abs/pii/S0963996920302945#:~:text=Consumption%20of%20fermented%20foods%20is,alternative%20due%20to%20immunomodulatory%20effect. 8 https://www.bluezones.com/ 9 https://pmc.ncbi.nlm.nih.gov/articles/PMC7762384/#:~:text=There%20is%20increasing%20evidence%20that,as%20a%20unit%20%5B4%5D 10 https://pmc.ncbi.nlm.nih.gov/articles/PMC5902736/ 11 https://valterlongo.com/fasting-mimicking-program-and-longevity/ 12 https://www.bluezones.com/ 13 https://www.sciencedirect.com/science/article/abs/pii/S0962892409001512 14 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