Nutrition

Alcohol

The historical "J-curve" of cardiovascular benefit from moderate drinking has largely collapsed under better-controlled analyses. Current best estimate: no safe level for cancer; little or no benefit at any dose.

Berries & Polyphenols

Strawberries, blueberries, blackberries, raspberries are uniquely rich in anthocyanins. Cohort and small-RCT evidence support cardiovascular and cognitive benefits at ~1 cup/day.

Blue Zones Diet Pattern

Common dietary themes from regions reported to have high concentrations of centenarians: largely plant-based, beans-heavy, moderate protein, modest alcohol.

Caloric Restriction

Sustained reduction in calorie intake without malnutrition — the most replicated lifespan-extending intervention across species, with measurable healthspan effects in humans (CALERIE trial).

Carnivore Diet

Exclusively animal-foods diet popularised online. Strong anecdotal reports for autoimmune and weight outcomes; near-zero RCT evidence; clear lipid and microbiome concerns long-term.

Coffee

One of the most-studied beverages, with consistent associations between moderate intake (3–4 cups/day) and reduced all-cause mortality, type-2 diabetes, and several neurodegenerative diseases.

Continuous Glucose Monitoring (CGM)

Wearable interstitial glucose sensors that show real-time and post-meal glucose excursions. Transformative in diabetes management; emerging "wellness" use in non-diabetics has weaker evidence.

Cruciferous Vegetables

Brassica family vegetables (broccoli, kale, cabbage, Brussels sprouts, cauliflower) are unique dietary sources of glucosinolates and their sulforaphane derivatives — among the most NRF2-active foods.

DASH Diet

Dietary Approaches to Stop Hypertension — the most evidence-backed dietary pattern for blood-pressure reduction, with broader cardiometabolic benefit.

Extra Virgin Olive Oil (EVOO)

A defining feature of the Mediterranean pattern, with cardioprotective and (in PREDIMED) hard-endpoint evidence beyond its role as a fat source.

Fasting-Mimicking Diet (FMD)

A 5-day low-calorie, low-protein, low-sugar regimen designed to trigger fasting-like cellular responses without complete food abstinence.

Fermented Foods

Yoghurt, kefir, kimchi, sauerkraut, miso, kombucha, natto and other live-microbe foods deliver bacterial diversity that probiotic capsules struggle to match. Stanford trial showed they outperform high-fibre diets for microbiome diversity and inflammation reduction.

Fiber and the Microbiome

Dietary fiber fuels SCFA-producing gut bacteria and is associated with reduced all-cause mortality across cohorts. Most adults eat half the recommended amount.

Hydration & Electrolytes

Adequate water and electrolyte intake supports cognition, cardiovascular function, kidney health, and exercise performance. Both under- and over-hydration cause problems; the '8 glasses a day' rule is not evidence-based.

Ketogenic Diet

A very-low-carbohydrate, high-fat diet that shifts the body to running primarily on ketones. Established medical uses are narrow; longevity claims are mostly extrapolative.

MCT Oil & Coconut Oil

Medium-chain triglycerides bypass standard fat digestion and rapidly generate ketones. Useful for selected medical indications and weight loss; coconut oil is much more saturated fat than MCT and raises LDL like other saturated fats.

Mediterranean Diet

A dietary pattern emphasising vegetables, fruit, legumes, whole grains, olive oil, fish, and moderate dairy, with the strongest RCT evidence for cardiovascular and cognitive aging endpoints.

Methionine Restriction

Restricting the essential amino acid methionine extends lifespan across model organisms. Human translation is limited; reduced animal-protein intake is a practical proxy.

MIND Diet

A hybrid Mediterranean–DASH pattern designed for cognitive aging, with foods chosen on the strength of brain-health observational evidence.

Nuts (Walnuts, Almonds, Brazil Nuts)

Daily nut consumption associates with ~20% lower all-cause mortality across major cohorts. Different nuts deliver different cards — walnuts for omega-3 (ALA), almonds for vitamin E and skin polyphenols, brazil nuts for selenium.

Paleo Diet

Eating pattern based on imagined Paleolithic foods: meat, fish, eggs, vegetables, fruit, nuts, seeds — excluding grains, legumes, dairy, refined sugar, and processed foods. Decent cardiometabolic data, contested premise.

Plant-Based and Vegan Diets

Diets centred on plant foods, with or without small amounts of animal foods. Strong evidence for cardiovascular and metabolic benefit; nutrient adequacy requires planning, especially B12 and EPA/DHA.

Protein Intake & mTOR

The tension between minimising mTOR signalling for longevity and maintaining muscle mass in older adults — a key practical question in longevity nutrition.

Seeds (Chia, Flax, Hemp)

Concentrated source of plant omega-3 (ALA), fibre, and lignans. Daily 1–2 tablespoons of ground flax or chia provides meaningful cardiometabolic benefit.

Sodium — The Controversy

Public-health guidance says <2.3 g/day sodium; observational data show U-shape mortality with optimum closer to 3–5 g/day. Salt sensitivity is individual; one number for everyone is too simple.

Time-Restricted Eating

Confining daily calorie intake to a shorter window (typically 6–10 hours) to align eating with circadian rhythms. Modest, mixed human evidence.

Ultra-Processed Foods (NOVA Group 4)

Industrial formulations with ingredients you wouldn't keep in a home kitchen. Higher UPF intake associates with worse cardiometabolic outcomes independent of nutrient content.