The Ideal Eating Plan to Aid Longevity

IWhen it comes to living a long, strong, and healthy life, few factors are as important as nutrition. What we put on our plates directly affects how we feel, function, and age. While diet trends may rise and fall, science continues to support three timeless principles that can help maximize longevity: Prioritize Protein, Manage Carbohydrates, and Make Friends with Fat.

1. Prioritize Protein

Muscle is the engine of the body—and it’s the foundation of strength, mobility, and resilience, especially as we age. Age-related muscle loss, known as sarcopenia, can reduce quality of life, increase the risk of falls, and accelerate aging. That’s why prioritizing protein is critical.

A 2023 article in Nature Medicine emphasizes that higher protein intake is associated with better physical function, improved metabolic health, and reduced frailty in older adults Nature Medicine, 2023. Protein isn’t just for bodybuilders—it's for anyone who wants to maintain independence and vitality into their later years.

Aim to consume at least 0.8 to 1.0 grams of protein per pound of body weight per day. Quality sources include lean meats, poultry, fish, eggs, and dairy (if tolerated), as well as plant-based options like tofu, lentils, and tempeh. Distribute protein evenly across meals to maximize absorption and muscle protein synthesis.

2. Manage Carbohydrates

Carbohydrates fuel the body—but too much of the wrong kind can fuel inflammation, insulin resistance, and chronic disease. The goal isn’t to eliminate carbs, but to manage the type and amount consumed.

A 2014 study published in the Journal of Diabetes Research found that controlled carbohydrate intake—especially reducing refined sugars and processed grains—can significantly lower the risk of type 2 diabetes and improve insulin sensitivity (Hindawi, 2014).

Focus on low-glycemic, fiber-rich sources like leafy greens, cruciferous vegetables, legumes, berries, and root vegetables in moderation. Avoid sugary drinks, baked goods, and other ultra-processed carbs. This balanced approach helps maintain stable blood sugar, energy levels, and cognitive function—all of which decline without proper management.

3. Make Friends with Fat

For decades, dietary fat was misunderstood and often feared. Today, we know that healthy fats are essential for brain health, hormone production, heart health, and longevity.

A 2020 study in Endocrinology and Metabolism confirmed that diets rich in unsaturated fats—particularly from sources like olive oil, fatty fish, and nuts—improve lipid profiles and reduce systemic inflammation, a major contributor to aging and chronic illness (Korean Endocrine Society, 2020).

Avoid trans fats and limit seed oils found in many processed foods. Instead, reach for avocados, extra virgin olive oil, wild salmon, walnuts, and pasture-raised eggs. Healthy fats not only nourish the body but also support satiety and metabolic stability.

TAKU’S NOTE:
Longevity isn’t just about adding years to your life—it’s about adding life to your years. By prioritizing protein, managing your carbs wisely, and embracing healthy fats, you’ll create a nutritional foundation for energy, strength, and vitality. Eat well. Train smart. Keep thriving.

Reference:
https://doi.org/10.1016/j.clnu.2014.04.007
https://doi.org/10.2337/dc14-0845
https://doi.org/10.1136/bmj.m1235

Liam “TAKU” Bauer
Liam is a strength and conditioning coach, author, podcast host and fitness consultant who has been designing comprehensive strength and conditioning programs for professional and elite amateur athletes as well as individuals of all fitness levels since 1988. Liam is a Master Trainer with S.P.A.R.T.A. And a Certified Conditioning Specialist and Certified Personal Trainer through the NSPA. Throughout his career Liam has attained certifications from many of the top recognized leaders in the fitness industry including the NSCA, ACE, YMCA, ACSM, ISCA, USA Weightlifting, ELEIKO, and others*.

Liam currently works full time training individuals privately as well as acting as a fitness consultant and advisor (via the internet) to fitness enthusiasts,professional fighters and martial artists, as well as police and elite tactical officers all over the world. Liam has also been a lecturer and guest speaker at seminars around the country. To arrange a consultation or for more information on lectures, contact Liam at taku@tntstrength.com.

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