Longevity Diet: What Science Says

Diet is one of the most powerful tools for extending healthy lifespan.

Scientifically Supported Diets

#### Mediterranean Diet

Reduces all-cause mortality by 8-10%

Focus on olive oil, fish, vegetables

Most studied longevity diet

#### Okinawan Diet

Traditional Japanese longevity diet

80% plant-based

Caloric restriction naturally

#### Caloric Restriction

20-30% reduction in calories

Extends lifespan in animal models

Difficult to maintain long-term

Key Principles

#### Food Quality

Whole, minimally processed foods

Rich in antioxidants and phytonutrients

Low in inflammatory agents

#### Timing

Time-restricted eating (8-10 hour window)

Late-night eating avoidance

Consistent meal schedule

#### Macronutrients

Moderate protein (0.8-1g per lb body weight)

Healthy fats (olive oil, nuts, fish)

Complex carbohydrates (vegetables, legumes)

Anti-Aging Foods

**Berries**: Antioxidant-rich

**Leafy Greens**: Nutrient-dense

**Fatty Fish**: Omega-3s

**Nuts**: Healthy fats, minerals

**Olive Oil**: Polyphenols

Foods to Avoid

Ultra-processed foods

Added sugars

Refined grains

Excessive red meat

Trans fats

Key Takeaways

1. Diet quality matters more than specific diet type

2. Mediterranean diet has strongest evidence

3. Time-restricted eating adds benefits

4. Consistency is key

Longevity Diet: What Science Says