NUTRITION
Here you will find all the fundamentals needed for setting up your longevity diet.
What can we learn from Blue Zones?
Recent research shows that specific dietary practices can extend lifespan by 10-13 years!
Our website highlights dietary patterns followed for centuries by residents of Blue Zones, regions known for a high concentration of centenarians. Diets like the Mediterranean and Japanese Okinawa have shown to support longer, healthier lives.
Meals rich in healthy fats, fish, seafood, whole grains, fruits, vegetables, nuts, and other whole foods are associated with reduced risk of disease and mortality.
WHY BLUE ZONES DIET
We chose the Mediterranean and Okinawa diets as our longevity diet because they’re delicious, easy to prepare, and packed with flavor. We believe something as essential to our lives as food should bring joy, not just health benefits, so that every meal is both nourishing and enjoyable. With these diets, you get the perfect balance of taste and health benefits – truly the optimum for longevity.
WHEN TO EAT
Chrono-nutrition such as IF, and nutrient timing emphasize the importance of when we eat, not just what we eat, and can help to regulate how much we eat.
EAT LESS
Concepts like ~10% caloric restriction can help longevity by activating cellular repair processes and reducing oxidative stress, helping to slow down aging at the molecular level.
These definitions will help you understand the basics of dieting
CALORIES
Calories represent the energy we get from food, essential for powering life functions.
MACRONUTRIENTS
Macronutrients are the nutritive components of food that the body needs for energy and to maintain the body’s structure and systems. Proteins, fats, and carbs, are the primary nutrients that supply energy and structure to the body.
MICRONUTRIENTS
Micronutrients are essential nutrients required by the body in small amounts for proper growth and physiological functioning. Micronutrients do not provide energy but are crucial for metabolic processes, immune function, and overall health. They include vitamins and minerals.
MACRONUTRIENTS OPTIMAL SOURCE
PROTEIN
Adequate protein intake is essential for adults to maintain muscle mass, one of the key factors in longevity. Incorporating more plant-based, protein-rich foods offers a balanced approach to meeting protein needs while promoting long-term health. Best source: lentils, beans, fish, seafood.
CARBOHYDRATES
FATS
Fats are vital for a longevity diet, offering sustained energy, supporting brain health, and aiding nutrient absorption. Healthy fats like those in olive oil, nuts, and avocados help protect the heart and reduce inflammation, promoting wellness for a longer life. Best source: olive oil, avocado, almonds, nuts, fish, seafood.
FIBER
Drawing inspiration from most famous sleep based books and evidence based medicine, we explore how sleep profoundly impacts your lifespan, health, and well-being. Prioritize restful, quality sleep as a vital pillar of a long and vibrant life.
Together, these two types of fiber are like the perfect maintenance crew for your gut, ensuring everything flows smoothly, efficiently, and without any blockages.
By doing so, they reduce inflammation, improve heart health, and even help with weight management.
Best source of fiber: Spinach, kale, broccoli, Brussels sprouts, green beans, collard greens, Swiss chard, arugula, zucchini, bok choy, celery, asparagus, snap peas.
THE PRINCIPLES
Follow these nutrition guidelines to support your health and longevity. Simple choices can make big differences.
01 CALORIC RESTRICTION
Stick to ~10% caloric restriction. Don’t forget to still reach nutritional goals in terms of micro, macro nutrients and protein.
02 START FASTING
Start by choosing a method that suits your lifestyle. Popular options include the 16/8 method, 5:2 method, Eat-Stop-Eat, Alternate-Day Fasting. Prioritize nutrient-dense foods to avoid malnutrition.
03 EAT ENOUGH PROTEIN
1.2–2.0 g/kg/day is tailored for active people with ~10% caloric restriction. Additionally Consuming 20–40 grams of protein per meal stimulates muscle protein synthesis optimally.
04 MAKE IT RICH IN VEGETABLES
Stick to the rule one meal at least one green
05 MAKE IT RICH IN FRUITS
Aim for 2–3 servings daily, focus on variety, prioritize whole fruits for fiber, and choose low-glycemic index options.
06 KEEP MACRONUTRIENTS IN BALANCE
Keep it simple at the begining, aim for 45–65% of calories from whole carbs, 10–25% from protein, and 20–35% from healthy fats.
07 AVOID DESTRUCTIVE COOKING
Focus on gentle cooking methods, minimize the use of processed oils, avoid overcooking, limit the use of added simple sugars and salts, incorporate more plant-based ingredients.
08 EAT SUPERFOODS
Superfoods are nutrient-dense foods that are exceptionally rich in vitamins, minerals, antioxidants and provide the most value density per meal.
09 CHOOSE WHOLEFOODS
Whole foods are natural, unprocessed or minimally processed foods that are free from artificial additives, preservatives, and refined ingredients. The greater the inclusion of whole foods in your diet, the better.
10 ENJOY MEALS WITH OTHER
Enjoying meals with others supports longevity by fostering social connections, which are linked to reduced stress and improved mental health. It is well known and practiced for ages, especially among blue zones citizens.
SUPERFOODS
Superfoods are nutrient-rich foods, predominantly plant-based, but also including some fish and dairy, that are considered especially beneficial for health and well-being. These foods contain high levels of vitamins, minerals, antioxidants, fiber, and other bioactive compounds. Most popular and accessible are:
Blueberries
Avocado
Spinach
Sweet Potatoe
Seeds
Nuts
Lentils
Turmeric
Ginger
Garlic
Green Tea
Dark Chocolate
Honey
Seaweed
Eggs
SOCIAL ASPECT OF EATING
Studies found that social isolation and loneliness increase the risk of early death by 26–32%. In addition, the Blue Zones, regions known for exceptional longevity like Okinawa, Japan, emphasize social eating as part of their cultural practices. Eating with others not only enriches your social life but also aligns with habits that promote physical, mental, and emotional health, all of which contribute to a longer, healthier life.
SUPPLEMENTATION
The triage theory explains how modest deficiencies in vitamins and minerals can significantly impact aging and related diseases. It suggests that, through evolution, the body has developed a mechanism to prioritize the use of limited resources. When there is a moderate shortage, the body retains these nutrients for proteins and enzymes essential for immediate survival and reproduction. In contrast, proteins needed for long-term health maintenance are deprived of these nutrients, leading to increased inactivity and a higher risk of aging-related diseases. This process accumulates over time.
Supplements stand for additional nutrients or compounds that may be missing or insufficient in a person’s diet making it nutritionally incomplete. Caloric restriction is an anti-aging factor but on the other hand can lead to deficiency of some micro and macro elements. That is why proper supplementation is an indispensable part of pro-longevity lifestyle, a system of connected vessels or more of a labyrinth for the inexperienced.
Vitamin D
Vitamin K1,K2
Vitamin C
Vitamin B12,B6,B9
Zinc
Vitamin E
Selenium
Magnesium
Creatine
Probiotics
Omega 3
Protein (Whey/Plant-Based)
The above-mentioned supplements address key factors in healthy aging. However, in the case of anti-aging just keep in mind that the world’s most famous biohackers take over 100 pills daily!
The best way to provide proper nutrition is to suit It for your personal lab tests.
LONGEVITY STARTS WITH KNWOLEDGE
Welcome to health coast – a platform dedicated to providing free, evidence-based resources on health, aging, and wellness. We believe that longevity should be accessible to everyone, grounded in science, and free of hype. Join us and take control of your health journey!