Living long is great. Living long and feeling strong is better.
Nutrition plays a bigger role in that than most people realise. What you eat can help you stay clear-headed, full of energy, and moving well even as the years go by.
Or it can do the opposite.You don’t need sophsiticated foods or trends.
You need real food, enough of it, and in the right balance for your body.
A lot of people think longevity means eating tiny portions. That’s wrong. You need food to keep your muscles, hormones and brain working well. The goal isn’t to eat less. The goal is to eat better.
If your body gets all the nutrients it needs, it can keep doing what it was built to do.
Repair. Move. Grow. Heal. Defend.
That’s the real anti-ageing formula.
Which is how biologically our bodies evolved over the last 4 million years.
But there's more.
• You lose muscle, even if you exercise
• You lose bone density
• Your brain fog increases
• Your skin and hair lose strength
• You feel tired more often
• Your immune system weakens
• Your body can’t repair as fast
This doesn’t happen overnight. But it does happen. Unless you fix it.
You don’t need fancy supplements or imported powders. Even if it seems quick and easy.
The best foods for living longer are often the most simple.
• Fruits and vegetables (for vitamins, fibre and antioxidants)
• Whole grains and legumes (to fuel your brain and gut)
• Healthy fats (like olive oil, nuts and avocado)
• High quality protein (fish, eggs, lean meats,)
Even without a tailored plan, being more aware and consuming the right combination, drastically improve your wellbeing.
As time goes on, some needs go up, not down. That includes:
• Protein (to protect your muscles, immune system and cognitive health)
• Omega 3 fats (to support your brain, heart and vascular health)
• B vitamins and iron (for energy managand nerve health)
• Vitamin D and calcium (to keep your bones strong)
Skipping meals or under-eating might seem like control. It’s cutting off your own power and potential.
Your brain runs on food. Especially carbs and fats. If you want to think better, you need to eat better.
People who eat enough of the right food tend to sleep better, focus more, and keep a stable mood throughout the day.
If you often feel tired, moody or cloudy, it could be your food. Not your life or stressors.
Some research shows fasting helps your cells reset and repair. But here’s the key.
Fasting only helps when you’re well nourished before and after.
Underfed people don’t live longer. Strong, well-fed people do.
Fasting is a tool. It’s not a fix. Always match it to your activity, stress and sleep.
Chronic inflammation is one of the main drivers of ageing.
But you can lower it with food.
• Cut down processed sugar and seed oils
• Eat more green veg and berries
• Use spices like turmeric and ginger
• Prioritise quality fats and protein
• Stay hydratedIt’s not about avoiding everything.
It’s about supporting natural processes and their requirements.
Start with one upgrade this week.
• Add a high protein breakfast
• Prep vegetables for the next 3 dinners
• Replace your afternoon crash with fruit and yoghurt
• Hydrate earlier in the day
• Eat something smart after training
Even simple improvement can massively impact your wellbeing.
At the end of the day, what is the best investment possible?
