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Nutrition for Longevity

Updated: Aug 22

Written by Longevity and Performance Coach: Manoli Lagos


Nutrition has become one of the most polarizing topics in health. If you’re not a vegan or carnivore, you might feel stuck in the middle or just lost in the sea of fad diets, outdated science and misinformation. There’s a lot of B.S. out there: my goal is to make it easy for anyone reading this article to understand fact vs. fad and have the knowledge to choose the “diet” that’s right for you, your goals and genetics. Everything in this article is tied to longevity, since that’s what we all want, to live a long, healthy, and boundless life.


When it comes to longevity, there are three simple principles to keep in mind:


1. Stick to real, whole foods

2. Limit inflammatory foods & refined sugar

3. Focus on quality


Real, Whole Foods


When it comes to longevity, we should start by examining the best of the best…the Blue Zones. These five longevity hotspots are in: Sardinia, Italy; Ikaria, Greece; Okinawa, Japan; Nicoya, Costa Rica and Loma Linda, California. They are the five places on earth where there is the highest population of centenarians (people living over 100 years old). When studying these groups of people, we’ve learned a few things when it comes to nutrition:


1. They eat a balanced diet of meat, vegetables, legumes, fruits, nuts/seeds, spices etc.

2. They avoid processed foods (anything that comes in a package and isn’t in its natural form)

3. They treat meat as a condiment, think of it as a side dish, not the main show


So when it comes to eating for longevity, we know that you don’t need to go to the extremes of being a carnivore or a vegan to promote long-lasting health. It’s all about eating real foods and having balance. Nothing against these diets, I've tried them myself and believe that they have their place and can be “healthy” if done properly and with professional guidance. If you’re still having trouble grasping what a real, whole food is, ask yourself the following questions:


1. Was this once a living thing?

2. Would my grandmother recognize this food?


The answer should be yes to both!


Now that we’ve come to the understanding that having a balanced diet based on whole foods is key, let’s talk about how the science behind food has changed. Below, you’ll see the food pyramid of the 90’s, the one we all saw in school classrooms and doctors’ offices.



Unfortunately, this approach didn’t get us too far. With 40% of Americans having cancer, 60% being overweight or obese, and 50% of the population being diabetic, there are some obvious flaws in this approach.


The new paradigm below is the pyramid that we now associate with longevity. Look closely and you’ll spot the differences.




There are two main differences in these pyramids. First is the base: in the old pyramid, the majority of our calories came from simple carbs like bread, pasta and rice. In the new pyramid, we see that the majority of our calories should come from complex carbs like vegetables. Complex carbs provide a slower and cleaner burn, which enables your body to balance blood sugar levels much better than simple carbs, which in excess will give way to energy crashes and less control over cravings.


The second major difference in the new approach is the inclusion of healthy fats. Old science tells us that fats are bad, they make you fat and they lead to high cholesterol and heart disease. This couldn’t be further from the truth! Fats are essential for life: our brain itself is 60% fat and 40% water. New science tells us that the real main culprit of heart disease is excess sugar, not healthy fats. In fact, there was a groundbreaking study done from The American College of Cardiology in August of 2020 on over ~200k participants, testing a high-fat diet on heart health. The conclusion was that healthy fats, like the ones from eggs, red meat and chocolate have no negative impact on cardiovascular health and should even be included as a part of a healthy diet.


A lot of us are living in the past when it comes to nutrition. There are hundreds of studies like the one above, proving the old science wrong; so, do some digging yourself and you’ll learn that dietary cholesterol from foods like eggs makes up less than 10% of the total cholesterol in our bodies, the rest is produced internally. Cholesterol is actually the key building block for hormones like testosterone, so for anyone trying to put on muscle and improve athletic performance, it would be foolish to limit such an essential nutrient. Cholesterol being villainized as a cancer-causing nutrient is just one of the many examples of how old science has wrongly dictated the way we think about food.


Limit Inflammatory Foods & Refined Sugar


So, let’s get into the nutrition part of things. We know through science that some foods promote inflammation in the body. What is inflammation? It can show up as bloating, headaches, stomach cramps, knee pain, anxiety, brain fog, mood disorders, clogged sinuses and SO much more. Science tells us that inflammation is at the root cause of ALL DISEASE, so we really want to make an effort to avoid these foods for our long-term health. The following foods have been proven to cause inflammation in the body and are at the root cause of nearly all illnesses known to man and here’s why:


1. Gluten- Is a foreign protein that our body doesn't know how to process. Causes inflammation for everyone.

2. Dairy- 60% of people have an intolerance, causes skin issues, digestive problems & overall inflammation. Grass-fed dairy can be tolerated much better than traditional dairy.

3. Grains- Heavily processed & GMO’d in the US, sprayed with Glyphosate which we know causes cancer. Avoid US-grown grains.

4. Soy- Impacts thyroid function & imbalances hormones, also highly GMO’d. Avoid US soy products.

5. Refined sugar (man-made sugar)- Leads to weight gain, energy crashes, and cravings. Replace with natural sugars below.