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The foods that you eat directly influence processes in the body such as inflammation, mitochondrial function, metabolic flexibility, gut health and cellular repair — all the foundations of longevity.

Research shows:

• Anti-inflammatory diets extend lifespan.

• Stable glucose reduces cellular stress and aging.

• Protein distribution supports muscle preservation (critical for healthy aging).

• Consistent eating windows improve insulin sensitivity.

This hub pulls together the most important, evidence-backed nutrition strategies to create the environment for a continued long-term healthspan.

1. These are the fundamental principles of a longevity focused diet:

• Focus on eating whole foods

• Aim for a high quality protein intake of around 1.2-1.8g of protein per kilo (bodyweight) per day

• Eat anti-inflammatory fats (EPA/DHA, olive oil, nuts)

• Fiber & gut-supportive foods

• Steady glucose control

• Hydration and electrolytes

Follow these 15 science backed nutrition habits to build your own longevity focused diet.

Explore time-restricted eating (12–14 hours fasting) to support healthy ageing. This offers a range of benefits includings:

• Autophagy (the bodies natural clean-up and repair process)

• Improved insulin sensitivity

• Lower inflammation

• Better weight regulation

Start with a simple overnight fast of 12 hours and experiment with other timescales such as 16:8. Find out how the routines of people in the Blue Zones support their healthy aging.

Consider exploring the following supplement categories to support your bodies needs:

• Foundational (Omega-3, D3/K2, Magnesium)

• Mitochondrial health (CoQ10, Creatine)

• Cellular support (NMN / NR, Spermidine)

• Gut health (Probiotics, Prebiotics)

Find out our top '7 science backed supplements for longevity' in our online guide.

• Aim for a balanced plate at each meal focusing on plants, high quality protein and whole grains

• Explore fasting schedule options

• Regularly add anti-inflammatory foods to your diet such as turmeric and black pepper

• Hydration plan - drink 500ml on waking and aim for 2.5-3l of water each day (more if you are active or in hotter climates)

• Build your shopping list around longevity foods

• Read our longevity nutrition facts to build nutrition habits for long term health

👉 Get the The Biohacker Longevity Starter Kit for trackers, checklists and weekly meal templates to start building your own longevity focused lifestyle that you can start today.