Benefits of Nutrition for Healthspan

Brain Health & Cognitive Function

Your brain consumes roughly 20% of your daily calories despite being only 2% of your body weight. The nutrients you provide it directly shape memory, focus, mood, and long-term cognitive resilience. A 2023 meta-analysis in Neurology found that adherence to the MIND diet was associated with a 53% lower risk of Alzheimer's disease.

Key Nutrients & Foods for Brain Health

• Omega-3 fatty acids (DHA & EPA) form the structural backbone of neuronal membranes. DHA alone accounts for 40% of polyunsaturated fatty acids in the brain. Fatty fish such as salmon, sardines, and mackerel are the richest dietary sources
• Polyphenol-rich foods cross the blood-brain barrier and reduce neuroinflammation. Blueberries have been shown in randomised trials to improve memory performance in older adults within 12 weeks of daily consumption
• Dark chocolate (70%+ cacao) contains flavanols that increase cerebral blood flow. A 2020 study in Scientific Reports demonstrated measurable improvements in cognitive processing speed after acute cocoa flavanol intake
• Green tea (L-theanine + caffeine) promotes calm alertness and has been linked to lower rates of cognitive decline in Japanese population studies spanning 10+ years
• The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) specifically targets 10 brain-healthy food groups including leafy greens, berries, nuts, whole grains, fish, and olive oil

Research from Rush University showed that participants who closely followed the MIND diet had brains that functioned as if they were 7.5 years younger than their chronological age.

Metabolic Health & Glucose Control

Only 12% of American adults are considered metabolically healthy, according to a 2018 study in Metabolic Syndrome and Related Disorders. Metabolic health underpins nearly every chronic disease risk, from type 2 diabetes and cardiovascular disease to certain cancers and dementia.

Key Findings

• A landmark 2015 study in Cell by Zeevi et al. tracked 800 people and found that glycemic responses to identical foods varied enormously between individuals, proving that no single diet works for everyone
• Eating vegetables or protein before carbohydrates in a meal can reduce post-meal glucose spikes by up to 73%, according to research published in Diabetes Care
• A 10-minute walk after meals has been shown to lower post-prandial glucose by approximately 22% compared to remaining sedentary
• Soluble fibre from oats, legumes, and flaxseed slows glucose absorption, while resistant starch from cooled potatoes and rice feeds beneficial gut bacteria and improves insulin sensitivity

Want to see how your body responds to food? A continuous glucose monitor (CGM) gives you real-time insight into your personal glycemic response. Browse CGMs and health monitors at Healthspan.mu.

Gut Health & Microbiome Diversity

Your gut microbiome contains roughly 38 trillion bacteria, outnumbering your own human cells. This microbial ecosystem influences immunity, mood, weight regulation, inflammation, and even gene expression. The diversity of your gut microbiome is now considered one of the strongest biomarkers of overall health.

What the Research Shows

• The American Gut Project found that people who eat 30 or more different plant species per week have significantly more diverse microbiomes than those eating fewer than 10, regardless of whether they identify as vegan, vegetarian, or omnivore
• Dietary fibre diversity is more important than total fibre quantity. Different fibres (inulin, pectin, beta-glucan, resistant starch) feed different microbial populations, each producing distinct beneficial metabolites
• Fermented foods such as yoghurt, kefir, sauerkraut, kimchi, and miso introduce live beneficial bacteria. A 2021 Stanford study published in Cell showed that a high-fermented-food diet increased microbiome diversity and decreased 19 inflammatory markers over 10 weeks
• Short-chain fatty acids (SCFAs) such as butyrate, propionate, and acetate are produced when gut bacteria ferment fibre. Butyrate is the primary fuel for colonocytes and strengthens the gut barrier, reducing intestinal permeability ("leaky gut")

Think of your microbiome as an internal garden: the wider the variety of plants (fibre sources) you feed it, the more diverse and resilient the ecosystem becomes. A diverse gut microbiome is consistently associated with lower rates of obesity, autoimmune conditions, depression, and metabolic disease.

Heart & Cardiovascular Health

Cardiovascular disease remains the world's leading cause of death, responsible for approximately 17.9 million deaths annually. Nutrition is the single most modifiable risk factor, with dietary patterns accounting for more cardiovascular risk than smoking, inactivity, and alcohol combined.

Evidence for Cardiovascular Nutrition

• Extra virgin olive oil: The PREDIMED trial (7,447 participants) demonstrated that a Mediterranean diet supplemented with extra virgin olive oil reduced major cardiovascular events by 30% compared to a low-fat control diet
• Omega-3 fatty acids: EPA and DHA lower triglycerides by 15-30%, reduce resting heart rate, improve arterial elasticity, and have potent anti-arrhythmic effects. The VITAL trial showed a 28% reduction in heart attack risk with omega-3 supplementation
• Dietary fibre: Each 7g/day increase in fibre intake is associated with a 9% reduction in coronary heart disease risk, according to a BMJ meta-analysis of 22 prospective studies
• Nitrate-rich vegetables: Beetroot, rocket (arugula), spinach, and celery are converted to nitric oxide in the body, which dilates blood vessels and lowers blood pressure. Beetroot juice has been shown to reduce systolic blood pressure by 4-5 mmHg

Longevity Dietary Patterns

The longest-lived populations on Earth share striking dietary similarities despite being geographically and culturally distinct. Studying these patterns reveals consistent principles that extend both lifespan and healthspan.

Evidence-Based Dietary Patterns for Longevity

• Mediterranean diet: The most extensively studied dietary pattern in nutritional science, with over 4,000 published studies. Associated with a 25% reduction in all-cause mortality, 30% reduction in cardiovascular events, and lower incidence of Alzheimer's, Parkinson's, and type 2 diabetes
• Blue Zones diet: Dan Buettner's research across five regions (Okinawa, Sardinia, Ikaria, Nicoya, Loma Linda) found centenarians share common dietary traits: 95% plant-based eating, legumes as a cornerstone (at least half a cup daily), moderate caloric intake, and minimal processed food
• DASH diet: Originally designed to lower blood pressure, DASH has been shown to reduce cardiovascular mortality by 20% and stroke risk by 19% in long-term follow-up studies. It emphasises fruits, vegetables, whole grains, and low-fat dairy while limiting sodium
• Nordic diet: Built around whole grains (rye, oats, barley), fatty fish, root vegetables, berries, and rapeseed oil. A 2014 study in the Journal of Internal Medicine linked it to reduced inflammation, improved cholesterol profiles, and lower mortality in Scandinavian populations
• The common thread across all four patterns: abundant vegetables, legumes, whole grains, healthy fats, moderate protein, and minimal ultra-processed food

Immune System & Anti-Inflammatory Nutrition

Chronic low-grade inflammation, sometimes called "inflammaging," is now recognised as a driver of virtually every age-related disease. Your diet is the most powerful daily lever for controlling systemic inflammation and supporting immune resilience.

Key Anti-Inflammatory Strategies

• Omega-6 to omega-3 ratio: The modern Western diet delivers a ratio of approximately 15:1 to 20:1 (omega-6 to omega-3), while ancestral diets were closer to 2:1. Restoring balance by increasing omega-3 intake and reducing seed oils decreases pro-inflammatory eicosanoid production
• Polyphenols: Found in berries, green tea, turmeric (curcumin), dark leafy greens, and extra virgin olive oil. Curcumin alone has been shown to match the anti-inflammatory efficacy of ibuprofen in osteoarthritis trials, with fewer side effects
• Zinc: Critical for T-cell function and innate immunity. Even mild zinc deficiency impairs immune response. Oysters, pumpkin seeds, beef, and lentils are top sources. The RDA is 8-11mg, but many adults fall short
• Vitamin C: Beyond its antioxidant role, vitamin C is essential for neutrophil function and the production of antimicrobial peptides. Studies show that 200mg/day (from food) is sufficient to saturate plasma levels and maximise immune benefits
• Vitamin D: Acts as an immunomodulator, with receptors on virtually every immune cell. A meta-analysis in the BMJ found that vitamin D supplementation reduced respiratory infections by 12% overall and 70% in those who were severely deficient

Hormonal Balance & Metabolic Flexibility

Hormonal health is intimately connected to what, when, and how you eat. Metabolic flexibility, the body's ability to efficiently switch between burning glucose and fat for fuel, is a hallmark of metabolic health and declines with insulin resistance and chronic overfeeding.

Nutritional Strategies for Hormonal Optimisation

• Protein adequacy: Adequate protein (1.2-1.6g/kg/day for most adults) supports thyroid function, maintains lean mass, and promotes satiety hormones such as GLP-1 and PYY. Protein intake also influences growth hormone pulsatility during sleep
• Healthy fats for hormone production: Cholesterol is the precursor to all steroid hormones including testosterone, oestrogen, and cortisol. Removing dietary fat below 20% of calories has been shown to lower testosterone levels by 10-15% in men
• Blood sugar stability: Repeated glucose spikes and crashes trigger cortisol release, increase insulin resistance, and disrupt the hypothalamic-pituitary-adrenal (HPA) axis. Prioritising low-glycaemic foods, fibre, and protein at every meal helps maintain hormonal equilibrium
• Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and kale contain indole-3-carbinol and sulforaphane, which support healthy oestrogen metabolism via the liver's detoxification pathways
• Metabolic flexibility training: Periods of lower carbohydrate intake or time-restricted eating help restore the body's ability to oxidise fat efficiently, a capacity blunted by chronic high-carb, high-frequency eating patterns

Track your transition into fat-burning mode with a ketone monitor. Explore glucose and ketone testing devices at Healthspan.mu.

Muscle Preservation & Performance Nutrition

After age 30, adults lose approximately 3-8% of muscle mass per decade, accelerating after 60. This age-related muscle loss (sarcopenia) is a primary driver of frailty, falls, metabolic decline, and loss of independence. Strategic nutrition is the most effective intervention alongside resistance training.

• Protein timing and distribution: Research published in the Journal of Nutrition shows that distributing protein evenly across meals (25-40g per meal) stimulates muscle protein synthesis more effectively than the common pattern of skipping breakfast protein and loading it at dinner
• Leucine threshold: The branched-chain amino acid leucine is the primary trigger for the mTOR pathway that initiates muscle protein synthesis. A minimum of 2.5-3g of leucine per meal is needed to cross this threshold. Whey protein, eggs, chicken breast, and Greek yoghurt are leucine-dense sources
• Sarcopenia prevention: The PROT-AGE study group recommends 1.0-1.2g protein/kg/day for healthy older adults and 1.2-1.5g/kg/day for those with acute or chronic illness, significantly higher than the outdated RDA of 0.8g/kg/day
• Creatine monohydrate: The most well-researched sports supplement, with over 500 peer-reviewed studies. Benefits include increased strength, improved high-intensity exercise capacity, and emerging evidence for neuroprotective effects. A dose of 3-5g/day is effective for most adults

Read the full Athletes guide

Fasting, Autophagy & Longevity Pathways

The 2016 Nobel Prize in Physiology or Medicine was awarded to Yoshinori Ohsumi for his discoveries on the mechanisms of autophagy, the body's cellular recycling programme. Nutrition timing and caloric signalling are the primary levers that activate these ancient longevity pathways.

Key Longevity Mechanisms

• mTOR (mechanistic Target of Rapamycin): A nutrient-sensing pathway that promotes growth when activated and cellular maintenance when suppressed. Chronic mTOR activation (driven by constant eating, especially high protein and high sugar) is associated with accelerated ageing. Periodic mTOR suppression through fasting or protein cycling allows repair processes to dominate
• AMPK (AMP-activated protein kinase): The body's cellular energy sensor, activated during fasting and exercise when energy is scarce. AMPK activation increases fat oxidation, improves insulin sensitivity, stimulates mitochondrial biogenesis, and inhibits mTOR. Metformin, the most-studied longevity drug, works primarily by activating AMPK
• Sirtuins: A family of seven proteins (SIRT1-7) that regulate DNA repair, inflammation, and mitochondrial function. They are activated by caloric restriction, fasting, and compounds such as NAD+ precursors (NMN, NR) and resveratrol. SIRT1 and SIRT3 are particularly linked to lifespan extension in animal models
• Autophagy: The process by which cells break down and recycle damaged proteins and organelles. Autophagy is upregulated after approximately 14-16 hours of fasting and is further enhanced by 24-48 hour fasts. Impaired autophagy is implicated in neurodegeneration, cancer, and accelerated ageing
• Time-restricted eating (TRE): Confining food intake to an 8-10 hour window aligns eating with circadian biology. A 2022 study in the New England Journal of Medicine found that TRE improved cardiometabolic markers including blood pressure, blood glucose, and cholesterol levels
• Fasting-mimicking diet (FMD): Developed by Dr Valter Longo at USC, the FMD is a 5-day, low-calorie, plant-based protocol (~750-1,100 kcal/day) performed monthly. Clinical trials have shown reductions in IGF-1, C-reactive protein, blood pressure, and visceral fat, with evidence of immune system regeneration through stem cell activation

The Cleveland Clinic and the National Institute on Aging both acknowledge that intermittent fasting, when done appropriately, can improve metabolic health markers and may promote healthy ageing. The key is choosing a fasting approach that is sustainable and compatible with your individual health status.

Nutrition Transformation Guide: How to Upgrade Your Diet

Transforming your diet should be gradual and sustainable. Overhauling everything at once is the primary cause of burnout and reversion to old habits.

Step-by-Step Transformation

1. Eliminate sugary drinks first: Swap soft drinks, fruit juices, and sweetened coffee for water, herbal tea, and black coffee. This single change can cut 300-500 empty calories per day and dramatically improve blood sugar stability
2. Add vegetables before removing anything: Aim to fill half your plate with non-starchy vegetables at every meal. Adding nutrient density naturally crowds out less nutritious options without the deprivation mindset
3. Prioritise protein at every meal: Include 25-40g of quality protein (eggs, fish, poultry, legumes, Greek yoghurt) at breakfast, lunch, and dinner to stabilise blood sugar, preserve muscle, and manage appetite
4. Diversify your fibre sources: Work toward 30+ different plant species per week. Rotate your vegetables, fruits, nuts, seeds, legumes, herbs, and spices to feed a wider range of beneficial gut bacteria
5. Swap seed oils for quality fats: Replace refined vegetable oils with extra virgin olive oil, avocado oil, and butter or ghee. Add whole-food fat sources such as avocados, nuts, seeds, and fatty fish
6. Introduce fermented foods: Add one serving of fermented food daily: yoghurt, kefir, sauerkraut, kimchi, or miso. Build up gradually to 4-6 servings per week for measurable microbiome benefits
7. Establish a consistent eating window: Begin compressing your eating window to 10-12 hours, then experiment with 8-10 hours if it suits you. Stop eating 2-3 hours before sleep to improve sleep quality and overnight metabolic processes
8. Track your metabolic response: Consider using a CGM or ketone meter from Healthspan.mu for 2-4 weeks to understand how your body uniquely responds to different foods, meal timing, and fasting windows
9. Batch cook and meal prep: Dedicate 1-2 hours per week to preparing staple components: roasted vegetables, cooked grains, proteins, and sauces. Having healthy food available removes the friction that leads to poor choices
10. Reframe the journey as permanent: This is not a 30-day challenge. Allow 3-6 months for new habits to become automatic, and view each positive change as a lifelong upgrade rather than a temporary fix

Ready to monitor your progress? Healthspan.mu offers CGMs, ketone monitors, and health tracking devices to help you personalise your nutrition journey with real data.