Top Anti-Aging Foods
A longevity diet focuses on nutrient-dense, whole foods that support metabolism, reduce inflammation, and optimize cellular function.
1. High-Quality Protein to prevent muscle loss, boost metabolism, and balance blood sugar.
- Wild-caught fish (rich in omega-3s for brain & heart health).
- Pasture-raised eggs (choline, healthy fats, and protein).
- Grass-fed beef & bison (for amino acids & iron).
- Organic poultry (lean protein for muscle maintenance).
- Plant proteins (lentils, chickpeas, hemp seeds).
2. Healthy Fats to support brain function, hormonal health, reduce inflammation, and promote longevity
- Extra virgin olive oil (antioxidants, polyphenols).
- Avocados (healthy monounsaturated fats, fiber).
- Nuts & seeds (walnuts, almonds, flaxseeds, chia).
- Fatty fish (salmon, sardines, mackerel for DHA/EPA).
3. Low-Glycemic, Fiber-Rich Carbs to stabilize blood sugar, support gut health, and provide longevity-boosting phytonutrients.
- Leafy greens (spinach, kale, arugula for antioxidants).
- Cruciferous veggies (broccoli, cauliflower, Brussels sprouts for detox).
- Berries (blueberries, raspberries for polyphenols & fiber).
- Resistant starches (sweet potatoes, green bananas, cooked & cooled rice).
- Superfoods & Anti-Inflammatory Compounds
- Turmeric (curcumin fights inflammation).
- Dark chocolate (85%+ cacao) (antioxidants, brain benefits).
- Green tea (EGCG for metabolism & longevity).
- Fermented foods (kimchi, sauerkraut, kefir for gut health).
Simple, science-backed interventions to slow aging:
1. Time-Restricted Eating & Fasting to support metabolism, reduces inflammation, and activate longevity genes.
- Intermittent fasting (14-16 hours daily) to boost autophagy (cell repair).
- Fasting-mimicking diet (periodic calorie restriction for longevity).
2. Strength Training & Zone 2 Cardio
- 2-3x per week of resistance training (to prevent muscle loss).
- Daily moderate-intensity cardio (Zone 2 training) for mitochondrial health.
- HIIT (High-Intensity Interval Training) to optimize metabolism & heart health.
Muscle is the key to aging well and preventing frailty.
3. Cold & Heat Exposure
- Cold showers or ice baths (stimulate brown fat, boost metabolism).
- Sauna therapy (heat shock proteins reduce stress & inflammation).
These mild stressors build resilience and enhance longevity.
4. Stress Reduction & Sleep Optimization
- Breathwork & meditation (calm nervous system, reduce cortisol).
- Prioritizing deep sleep (magnesium, no screens before bed, blackout room).
Chronic stress & poor sleep accelerate aging and disease.
5. Targeted Supplements for Longevity
- NMN or NR (Nicotinamide Mononucleotide/Riboside) – Supports NAD+ levels for energy & DNA repair.
- Resveratrol & Quercetin – Activate longevity pathways.
- Collagen & Creatine – Support skin, joints, and muscle mass.
- Omega-3s & Vitamin D – Essential for brain, immune, and heart health.