In the chase to slow down aging, 3 in 4 Americans now diet, buy supplements, peptides and longevity plans, in a market worth $31bn.
To find what actually works with minimum investment, Maria AbiHanna, CEO and nutritionist at Food Label Maker, went through the published routines, diet and recipe tips of the fittest over-50s public figures in fitness, who all started the health journey in their 30s or later.
Here are the four diet tricks that pay off at 50, and the cases analyzed behind them:
This Almond-Butter Banana Dessert Slows 2 Kinds of Aging
Almond butter has 9g of fat and 45mg of magnesium, which lowers the blood pressure that stiffens your arteries with age. Add a banana and it gives you 420mg of potassium without the sugar spike, so this diet tip combination lowers your blood pressure and sugar at once, the two things that age you fastest.
- Case Analyzed: Tom Rauscher started powerlifting in his late 70s, and deadlifts twice his bodyweight at 79. He eats exactly this combo after every lunch.
Eating 10 Egg Whites Before 1PM Builds Long-Lasting Muscle
Egg whites have 36g of protein and 0 fat per 10, which protects the muscle you start losing at 30 for just 170 calories. This diet tip suggests that you eat them at breakfast rather than dinner and the same protein can help build 25% more muscles as you age.
Case Analyzed: Ernestine Shepherd never trained until 56. She earned her Guinness record at 74, and is still training at 90. Her diet is 10 egg whites before her 10-mile run at 3 a.m.
Making Biohackers Favorite Nutty Pudding for Healthy Heart
Macadamias, walnuts, chia, flaxseed, cocoa and berries are 6 of the 13 ingredients in the viral biohacker’s Nutty Pudding, with 43g of nuts a bowl. That is roughly the amount that dropped cholesterol in a 5-week trial, making this a top diet tip snack choice for healthy aging.
- Case Analyzed: Bryan Johnson, a biohacker with 3M followers, spends a reported $2m a year trying to reverse his age, eating this mix every day.
Having Porridge Every Morning Lowers Your “Inflammatory Age”
Oats have 13g of protein and 4g of beta-glucan per 100g, which lowers the inflammation that ages your body. Eat 3g of that fibre a day, and this diet tip could help your inflammatory age drop in 2 weeks, according to some studies.
- Case Analyzed: Mike Fremont at 104 still runs 5-mile routes, holds world records set at 88 and 90, and chooses oats as breakfast every morning.
Commenting on the findings, Maria AbiHanna from Food Label Maker stated:
“None of this is a prescription. These 4 contradict each other. Fremont eats no meat at all, Ernestine eats chicken and 10 egg whites, Rauscher has a deli sandwich and chocolate most nights. What they share is that each one learned what the science says, tried it, and paid attention to what their own body did with it. Then they did that every day for 20 years. Every food here has a downside for someone, so get your bloods read before you copy any of it.”
This article was written for WHN by Food Label Maker, a cloud-based software that offers powerful recipe formulation, precise nutrition analysis, and guaranteed regulatory compliance, tailored to meet your unique needs.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything else. The Food and Drug Administration has not evaluated these statements.
