Longevity & Vitality Report
A living, evidence-linked look at what actually moves the needle on healthy longevity — food, supplements, training, sleep and disease prevention — built from real studies, not hype. We keep adding to it as new research and write-ups come in.
Diet diversity, daily fiber, and the nutrients most people quietly run low on — where each one sits on cost vs. evidence, and the detail behind each.
Diverse, plant-forward meals
Rotating 15–20+ different vegetables, legumes, nuts and herbs through the week — the "longevity salad" pattern. Mostly a shopping-list change.
No single salad can be shown to “significantly increase lifespan” on its own — longevity depends on genetics, sleep, movement, smoking, alcohol, and dozens of other variables. But dietary patterns built around diverse, minimally processed plant foods, fiber, unsaturated fats and a broad range of phytochemicals are consistently linked to better cardiometabolic health and lower chronic-disease risk. The principle: make plant diversity the foundation, not one supposed superfood. 12345678910
40–50%
Vegetables
rotate daily — different colors, different phytochemicals
20–30%
Legumes or another protein
chickpeas, lentils, beans, edamame, or fish/eggs
small portion
Whole grains or starchy veg
quinoa, barley, bulgur, farro, brown rice — optional
moderate
Healthy fats
extra-virgin olive oil, avocado, nuts, seeds
Leafy greens (base)
Colorful vegetables
Legumes & protein
Nuts & seeds
Herbs & spices
Fruit (used strategically)
Extra-virgin olive oil is the anchor fat — it improves satiety and helps absorb fat-soluble carotenoids. A simple base: olive oil, lemon juice or vinegar, crushed garlic, oregano, parsley, black pepper.
More is not automatically better — a huge bowl loaded with nuts, seeds and oil can get calorie-dense fast. The goal is diversity and adequate fiber/protein, not maximum volume.
Original write-up: Dr. Georgios Andreas Ioannou, r/immortalists
This report is never finished
We add new studies, protocols and tools as we find them. If you’ve read something worth including — a study, a well-sourced write-up, a tool idea — send it our way and we’ll fold it in.
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