Nutrition

Fiber feeds the gut bacteria linked to healthy aging, and a high intake is associated with lower all-cause mortality; here is how much you need and where to get it.

Caloric restriction reliably extends lifespan in animals; here is what the CALERIE trial showed in humans, what epigenetic clocks add, and who should not try it.

The Mediterranean diet is the most thoroughly studied eating pattern for longevity, and PREDIMED showed it cut major cardiovascular events by about 30%.

Moderate coffee is linked to lower mortality, diabetes and liver disease: what the large studies show, how much counts as moderate, and who should cut back.

Protein needs rise with age: about 1.2–1.6 g per kg of body weight a day protects against sarcopenia, spread across meals, from both animal and plant sources.

Glycation turns excess blood sugar into AGEs, cross-linked compounds that stiffen skin and blood vessels as you age.

The Blue Zones diet without the myths: what these longevity hotspots actually eat, which parts hold up in research, and how to copy the pattern at home.

16:8, 5:2 and autophagy: what intermittent fasting actually does in humans, what the trials confirm, who should avoid it, and how to try it sensibly.