Longevity Nutrition: What’s Hype vs. Science?

Longevity Nutrition: What’s Hype vs. Science?

Sorting the superfoods from the snake oil.

Every week, there’s a new “anti-aging” food or supplement trending—but how much of it actually holds up in the lab, not just on Instagram?

Let’s break it down:

🔬 What’s Backed by Science?

1. Caloric Restriction & Fasting Mimicking Diets

These aren’t just trends—they’re backed by decades of research in both humans and animals. Reducing overall calorie intake or following intermittent fasting protocols can activate cellular repair pathways, reduce inflammation, and even slow biological aging.

2. Polyphenols (e.g. in berries, green tea, olive oil)

These plant compounds act as antioxidants and support gut health, reduce oxidative stress, and modulate longevity genes like sirtuins. Regular intake is linked to better cognitive function and longer healthspan.

3. Fiber & Gut Health

A diverse, fiber-rich diet supports a balanced gut microbiome—now considered a major player in regulating immune response, inflammation, and even mood and metabolism. A healthy gut is a cornerstone of longevity.

4. Omega-3 Fatty Acids

Found in fatty fish, flaxseeds, and algae, omega-3s have been linked to reduced cardiovascular risk, lower inflammation, and slower brain aging.

5. Protein Quality & Timing

Adequate protein supports muscle mass (key to aging well), but emerging research also points to benefits of plant-based or intermittent low-protein days to trigger longevity pathways like autophagy.