Longevity & Vitality Week 

Wednesday – Nutrition for Healthy Aging 

Nutrition doesn’t stop aging — it slows it by improving cellular function and reducing inflammation. Diets rich in whole foods, omega-3s, polyphenols, and fiber are associated with better longevity markers and reduced risk of chronic disease. 

Blue Zone research — areas where people live past 100 — shows common threads: moderate caloric intake, plant-heavy diets, limited processed foods, and minimal added sugar. Protein intake also becomes more important with age, as muscle protein synthesis naturally declines. Aim for 0.8–1.0g per pound of body weight daily to preserve lean tissue. 

Hydration, micronutrients (especially magnesium, zinc, and vitamin D), and balanced meals help stabilize blood sugar and energy. 
Food isn’t just fuel — it’s information for your cells. Feed them wisely. 

📚 Sources: 

• Longo, V. D., & Anderson, R. M. (2022). “Nutrition, longevity and disease.” Cell, 185(9), 1455–1470.