Nutrition for Longevity: The Science Behind Eating for Life

Introduction

Eat well, live well—this formula isn’t new, but science is finally catching up to confirm which foods and habits truly extend healthspan. At Redefine Fitness, our nutrition coaching in Mount Sinai & Stony Brook combines cutting-edge research with sustainable strategies that fuel both body and mind.

1. Macronutrient Balance for Lifespan

• Protein: 1.0–1.2 g/kg of body weight preserves muscle mass and bone health after age 50 (American Journal of Clinical Nutrition).

• Healthy Fats: Omega-3s from fatty fish or flaxseeds reduce systemic inflammation—key for preventing cognitive decline.

• Complex Carbs: Whole grains and legumes deliver steady energy and feed beneficial gut bacteria tied to longevity.

2. Power of Micronutrients & Phytonutrients

• Antioxidant-Rich Fruits & Vegetables: Berries, leafy greens, and cruciferous veggies combat oxidative stress linked to aging.

• Vitamin D & Calcium: Critical for bone density—our coaches ensure you hit the 1,200 mg calcium + 800 IU vitamin D daily targets.

• Polyphenols & Flavonoids: Found in green tea and dark chocolate, these compounds support vascular health and cognitive function.

3. Lifestyle & Habit Tweaks

• Time-Restricted Eating: An 8-hour feeding window (e.g., 10 am–6 pm) can improve insulin sensitivity and autophagy, processes central to cellular repair.

• Mindful Eating: Slowing down and chewing thoroughly aids digestion, regulates appetite hormones, and prevents overconsumption.

• Hydration Protocols: Aim for 0.5 oz per lb body weight—adequate hydration supports nutrient transport and joint lubrication.

4. Sample Day of Longevity-Focused Eating

Conclusion & CTA

Nutrition is the cornerstone of longevity—but it’s not one-size-fits-all. Our Mount Sinai & Stony Brook nutrition coaches craft personalized plans that fit your life and goals.
👉 Book a nutrition consultation and start eating for a longer, healthier life.