In the current context, where life expectancy is increasing, but not always in parallel with quality of life, the science of longevity proposes a comprehensive approach that combines nutrition, exercise, sleep, emotional balance, and social connection. Below are 14 recommendations with scientific consensus, validated by literature in preventive medicine, biology of ageing, and clinical nutrition.
Preventive control through regular tests
Early detection of metabolic disorders allows intervention before diseases appear. Performing complete tests approximately every six months is an essential tool in preventive medicine. Prevention remains the cornerstone of longevity.
Eliminate harmful habits
The consumption of tobacco, alcohol and sugar is directly associated with cellular ageing and low-grade chronic inflammation. The following is recommended:
- Alcohol: limit it to a maximum of two drinks per week, preferably red wine, due to its polyphenol content (my recommendation is zero alcohol consumption)
- Sugar: restrict it to occasional consumption (no more than twice a week).
- Metabolic moderation is key to maintaining homeostasis.
Eat less and eat mindfully
Moderate calorie restriction is one of the most reproducible interventions for increasing longevity in multiple species. The benefits of intermittent fasting derive mainly from overall calorie reduction. Possible strategies:
- Fasting for 12–14 hours at night.
- Avoid snacking between meals.
- Occasionally eat dinner earlier or skip a meal.
The goal is to maintain a slight and sustained negative energy balance, which activates cellular repair processes such as autophagy.
Eat dinner early according to chronobiology
Our bodies are designed to eat during the day and rest at night. Eating dinner earlier synchronises the metabolism with circadian rhythms, improving insulin sensitivity, melatonin secretion and growth hormone release. Eating dinner before 8 p.m. optimises the hormonal profile and sleep quality.
Prioritise plant-based foods
There is unanimous scientific consensus: a plant-rich diet protects against ageing and disease. Increase your consumption of:
- Seasonal fruits and vegetables.
- Root vegetables and other vegetables.
- Legumes (an excellent source of fibre, protein and polyphenols).
- A plant-based diet promotes diversity in the gut microbiome, which is key to immune and metabolic regulation.
Follow the longevity diet
The dietary pattern most associated with longevity is one that is sustainable, balanced and minimally processed:
- More vegetables, fewer ultra-processed products.
- Healthy fats (extra virgin olive oil, avocado, nuts).
- Adequate and personalised protein intake (neither too little nor too much).
- Preference for ecological or organic foods whenever possible.
Moderate your animal protein intake
Reducing your consumption of branched-chain amino acids (BCAAs) and animal proteins limits the activation of anabolic growth pathways, especially mTOR and IGF-1, which are involved in accelerated ageing.
Recommendations:
- Choose lean meats from free-range animals.
- Avoid sausages and processed meats.
- Opt for fermented goat’s or sheep’s milk products and limit cow’s milk, as it can activate powerful growth factors.
Hydrate optimally
Water is essential for all metabolic functions. Filtered, plastic-free water is recommended, as well as antioxidant infusions: green or white tea, water and ginger, natural broths or unsweetened vegetable drinks.
Proper hydration can increase your basal metabolic rate by up to 30%.
Sleep: the true anti-ageing superpower
Adequate sleep restores immune function, memory and metabolism. During the early stages of deep sleep, melatonin and growth hormone, the two most powerful anti-ageing hormones, are released.
Practical tips:
- Avoid blue light before bedtime.
- Ideally, go to bed before 10 p.m.
- Possible supplements: melatonin, magnesium (threonate or glycinate), inositol, L-theanine or apigenin, depending on individual tolerance. (always under professional supervision)
Move every day
Physical exercise is, to date, the most powerful anti-ageing intervention. It promotes autophagy, improves insulin sensitivity, balances the nervous system and stimulates the production of androgens and myokines.
For women, strength and endurance exercises are essential for preventing sarcopenia and maintaining bone density.
Manage stress: the silent enemy
Cortisol, known as the ‘ageing hormone’, increases with age and accelerates systemic ageing. Regular practice of yoga, conscious breathing or guided meditation significantly reduces stress levels and improves inflammatory markers.
Foods with anti-ageing compounds
Incorporate natural sources of polyphenols, flavonoids, and bioactive compounds into your daily diet:
- Pomegranates, grapes, red berries.
- Extra virgin olive oil.
- Legumes, organic soybeans, cruciferous vegetables, broccoli sprouts.
- Turmeric (accompanied by fat and black pepper).
- Green tea, matcha, coffee, pure cocoa.
- Green leaves, moringa, chamomile.
- Flax and pumpkin seeds.
These foods modulate gene expression and reduce oxidative stress and inflammation.
Take care of your social network
Social isolation is associated with higher mortality, even higher than the risk of smoking or obesity. Maintaining strong emotional bonds, community and purpose in life has a direct effect on healthy longevity.
Practise gratitude
Various neuroscience studies affirm that cultivating gratitude reduces the activity of the hypothalamic-pituitary-adrenal axis, improving sleep, immune function and emotional stability. Gratitude is, in short, a form of mental nutrition.
Conclusion
Longevity is not just about adding years to life, but life to years. Through a plant-based, normoproteic (animal/vegetable) diet, calorie restriction, daily exercise, restorative rest and human connection, it is possible to maintain a young, resilient and purposeful metabolism.