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.
The specific whole foods worth building meals around — ranked S (build meals around these) to D (fine in smaller amounts), with the diversity, fiber and deficiency detail that started this section below. See the Fats and Carbs tabs for how to fill in the rest of the plate.
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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