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What to Eat to Live Longer (and feel better)
While there’s a ton of research out there, the best diet for longevity is ultimately the one you can stick to. So, let’s dive into some key takeaways without getting bogged down in the details.
A study from Harvard University pinpointed five low-risk lifestyle factors linked to a longer life: healthy diet, regular exercise, maintaining a healthy weight, not smoking, and moderate alcohol intake. Those who followed all five factors could live up to 14 years longer.
But here’s the kicker: sticking to any diet long-term is tough. Research shows that more than half of lost weight is regained within two years, and by year five, over 80% is back. This emphasises the importance of lifestyle changes over short-term dieting.
So, what should you actually eat?
Here’s a simplified breakdown:
- Eat a balanced diet: Aim for a balanced diet that includes a variety of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Prioritise protein intake: Protein is essential for muscle repair and growth, so consume enough high-quality protein sources such as lean meats, fish, eggs, dairy products, legumes, and nuts.
- Fuel up before exercising: Eat a balanced meal or snack containing both carbohydrates and protein to give your body the energy it needs to perform at its best.
- Stay hydrated: Drink plenty of fluids, especially water, before, during, and after exercising to stay hydrated.
- Choose healthy carbohydrates: Complex carbohydrates such as whole grains, fruits, and vegetables are good energy sources for exercise and can help maintain stable blood sugar levels.
- Avoid processed foods: Processed foods often contain high amounts of unhealthy fats, sugars, and salt, negatively affecting your health and gym performance.
- Incorporate healthy fats: Healthy fats like those found in fatty fish, avocados, nuts, and seeds can provide energy and support overall health.
- Be mindful of portion sizes: Consuming too much food, even if healthy, can lead to weight gain, negatively impacting life expectancy.
- Listen to your body: How your body responds to different foods and adjusts your diet accordingly. Everyone is different, so what works for one person may not work for another.
- Work with your trainer: Your personal trainer can help you develop an individualised nutrition plan considering your unique needs, goals, and preferences.
- Care for your gut: Consider adding probiotic and prebiotic foods to your diet to support gut health as you age.
- Drink in moderation: While ageing might lower your alcohol tolerance, moderate drinking, especially of red wine within a Mediterranean-style diet, can offer some health benefits.
- Find a sustainable solution: If you’re on to go a lot, we recommend using a food prep and delivery service like The Good Prep (if you join as a Foundry member, you’ll get 10% off their entire range).
When we look closely at the elements of a healthy diet, there’s a clear hierarchy of importance, shown in our Food Pyramid. There’s no need to get bogged down in detail, but it shows you that everything hinges on developing a diet you enjoy and that fits with your life.
In a nutshell, it’s all about finding a sustainable balance that works for you. Eat more plants, choose healthy fats, drink in moderation, and embrace a lifestyle that prioritises longevity. It’s not about deprivation; it’s about finding a solution that works for you and enjoying a vibrant, healthy life for years to come.
