In recent years, research on longevity has advanced significantly. Today we know that living longer and better depends not only on genetics, but also on how we eat, move, sleep, and manage our environment. The good news is that we can actively influence our ‘biological clock’ through daily habits that optimise cellular longevity pathways.
1. Epigenetics and biological age: beyond genes
Epigenetics shows that genes are not a fixed destiny: lifestyle and nutrition modulate their expression. A diet rich in methyl donors —folate, vitamin B12, choline, and betaine— helps maintain balanced DNA methylation, which is essential for cell repair and the prevention of premature ageing.
Include frequently:
- Legumes (lentils, chickpeas) and green vegetables (spinach, asparagus).
- Eggs, oily fish (salmon, sardines, mackerel) and lean meat.
- Beetroot, quinoa and peanuts.
In addition, it is advisable to prioritise foods rich in natural antioxidants such as pure cocoa, matcha tea, red berries, rosemary, spices and extra virgin olive oil. These compounds neutralise oxidative stress and activate endogenous defence mechanisms, especially when combined with regular physical activity.
2. Activate the pathways to longevity
The cellular mechanisms associated with a long and healthy life — sirtuins, AMPK, FOXO3, NRF2 and Klotho — can be enhanced with a plant-based diet that is light and rich in bioactive compounds.
Some notable examples:
- Curcumin (turmeric with black pepper)
- EGCG catechins (green tea, matcha)
- Resveratrol (grapes, red wine)
- Quercetin (apple, onion)
- Fisetin (strawberries)
- Kaempferol (broccoli, kale)
- Urolithin A (pomegranate, walnuts)
- Oleuropein (extra virgin olive oil)
The so-called powerful triad —moderate fasting, exercise and xenohormetic compounds— promotes autophagy and cell repair.
A simple and sustainable pattern consists of a 12–14-hour night-time fast (for women) or 14–16 hours (for men), maintaining three meals in a daytime eating window. *Always fast under professional supervision.
Movement is also a sign of longevity: combine strength training (2–3 times per week), cardiovascular activity, and flexibility or balance (yoga, stretching).
The minimum goal: 7,000 steps per day or staying active throughout the day.
3. Circadian rhythms and longevity
The human body needs to synchronise with light and darkness. An aligned biological clock improves metabolism, the immune system and cognitive function.
The essential recommendations are:
- Natural light upon waking: go outside or expose yourself to the sun in the first hour of the day.
- Total darkness at night: a bedroom without light, without screens and at a cool temperature.
- Regular meals and schedules, avoiding late dinners (ideally 2–3 hours before bedtime).
- Daily sun exposure of 30–60 minutes to maintain optimal vitamin D levels (40–60 ng/mL).
- Restful sleep: maintain a stable sleep routine.
In summary:
Brighter days, darker nights.
Eat during the day, fast at night.
4. Smart nutrition: the daily foundation
Food for longevity should be real, simple and based on fresh, minimally processed foods.
The principle is clear: 80% clean – 20% flexible.
Fundamental pillars:
- Include quality protein in every meal (~20 g).
- Choose whole grains.
- Use extra virgin olive oil or avocado as your main sources of fat.
- Consume 25 g of fibre per day from chia seeds, flax seeds, legumes, nuts and avocado.
- Incorporate fermented foods daily (yoghurt, kefir, kimchi, pickles, miso or tempeh).
- Eat 1–2 servings of fruit per day (preferably low glycaemic index).
Among the priority micronutrients are:
- Vitamin A: sweet potato, carrot
- Vitamin C: peppers, citrus fruits
- Vitamin E: olive oil, almonds
- Zinc: pumpkin seeds, seafood
- Omega 3: anchovies, salmon
- Polyphenols: green tea, cocoa, red berries
Conclusion: longevity as a lifestyle
These are the most basic recommendations for improving our longevity, which are within reach of practically everyone. It is a question of consistency and balance, and from there we can go as far as we want.
The pillars are clear:
- A diet rich in natural compounds and antioxidants.
- Daily movement and varied exercise.
- Sleep and light in sync with circadian rhythms.
- Managed stress and a purpose in life.
It’s not about living longer, but about living with energy, mental clarity and well-being.
Healthy ageing starts today, in every daily decision: what we eat, how we sleep, how much we move and how we relate to light and our environment.