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Eat for Longevity

A Science-Backed Guide to Living to 100

How I Fuel My Future​

Aging is inevitable, but how I age is largely within my control. In recent years, science has revealed powerful insights into how nutrition and diet can extend not just lifespan but also healthspan. The secret? It’s not about extreme diets or short-term fixes—it’s about balance, sustainability, and a plan that fits my life. Inspired by Outlive and The Good Gut, I’ve designed my approach to eating with one goal in mind: to support my gut health, overall vitality, and ultimately, my journey to becoming a centenarian.

My Core Nutrition Principles

  1. Caloric restriction – I make sure to eat fewer calories than I burn daily.
  2. Nutrient density – My diet is packed with high-fiber, probiotic-rich foods, and plenty of vitamins and minerals.
  3. Macro balance – I maintain a good balance of fats, carbohydrates, and protein.
  4. Supplementation – I fill in any nutritional gaps where needed.
  5. Avoiding unhealthy foods – I minimize processed foods and anything that doesn’t serve my long-term health.

From incorporating probiotic-rich foods to practicing caloric restriction, these habits help me optimize my body for longevity and resilience.

My Approach to Slowing Down Aging with Food​

Our biology wasn’t built for constant access to food, and research shows that eating fewer calories than I burn is one of the most effective ways to promote longevity. This doesn’t mean extreme dieting or deprivation—it’s about eating mindfully and intentionally. The best part? I don’t have to follow a rigid diet to see benefits.

For me personally, reducing carbohydrates makes it easier to maintain a calorie deficit while staying full and energized. At the same time, I prioritize a fiber- and probiotic-rich diet to optimize gut health, balance macros, and support digestion.

This approach helps me not just live longer, but live better in presence. And if you’re aiming for the same, it might be worth trying some of these principles yourself.

How I Track My Progress

To stay on track, I use the app SnapCalories to monitor my intake and ensure I hit my nutritional targets. Developed by former Google Vision AI researchers, it’s the most effortless way I’ve found to log my daily calories and nutrients.

The best part? I don’t have to manually enter every meal. I simply snap a photo of my food, and the app automatically detects the type and portion size. I can also save my daily favorites or use voice input for quick logging—both work surprisingly well.

Throughout the day, I check my caloric deficit directly in the app. Since it syncs with Apple Health, it also factors in additional calories burned through exercise or increased movement, giving me a complete picture of my energy balance in real time.

My Personal Daily Caloric Macros​

To optimize my health and longevity, I keep my caloric intake controlled while ensuring a balanced macronutrient profile. In the end, any diet boils down to a simple equation:

Caloric deficit = Energy burned per day - Energy consumed per day

Scientific research suggests that a 10% caloric restriction can significantly slow down aging and improve metabolic health.

**Daily Energy Burn & Intake Example **- Total daily energy burn: ~3,637 kcal (including metabolism, daily movement, and 1 hour of exercise)

  • Target intake with 10% caloric restriction: ~3,273 kcal
  • Caloric deficit: ~364 kcal per day

**Macronutrient Breakdown **- Protein: ~286g (35% of intake, ~1,146 kcal)

  • Carbohydrates: ~205g (25% of intake, ~818 kcal)
  • Fat: ~145g (40% of intake, ~1,309 kcal)

This setup helps me preserve muscle mass with a high protein intake, sustain energy with moderate carbs, and maintain long-term satiety and cellular health with healthy fats. It’s not just about longevity—it’s about optimizing my daily energy levels, recovery, and gut health.

Foods I Avoid​

If there’s one thing I’d recommend stopping immediately, based on my own experience, it’s alcohol.

I was what you’d call a habitual drinker—having alcohol socially, to unwind, or as part of a routine. Over the years, I noticed my consumption slowly creeping up. Alcohol is a tricky drug: it makes you feel good in the moment, but as I got older, I realized I wasn’t metabolizing it the same way. Even a moderate amount left me feeling worse the next day.

One night, while drinking with friends, I caught myself consuming faster and more than everyone else. That was my wake-up call.

Since quitting alcohol, I’ve experienced better sleep, improved workouts, more energy throughout the day, and a sharper mind. That, to me, was undeniable proof of how much it was holding me back.

Beyond alcohol, I’ve also cut out or drastically reduced other foods that negatively impact longevity and gut health.

To reduce inflammation and optimize digestion, I avoid:

  • Junk food and highly processed foods
  • Sugar, high-fructose foods, aspartame, and sucralose
  • Pasta, white bread, and refined carbs
  • Hydrogenated oils, canola oil, corn oil, soybean oil, and trans fats

I’m not vegan or vegetarian, but I’ve significantly reduced meat consumption. Instead, I prioritize fish like salmon and herring, and I limit red meat to 1–2 times per month due to its potential link to inflammation (Research on red meat and Neu5Gc).

By making these changes, I’m giving my body the best possible foundation for long-term health and performance.

What I eat daily​

5:00 AM: Hydrate and boost energy​

The most important thing is to hydrate my body after getting no water intake during the whole night, which would disturb your sleep

  • 1-2 glass of water, drops of fresh lemon, Mariendiestel juice

7:00 AM Breakfast**: Probiotic and fiber-rich meal​

Chia Pudding with Goji Berries

Option 1: Chia pudding

It contains: 70 g Chia pudding based on chia seeds in coconut milk stuffed with coconut flakes, cinnamon, vanilla powder, goji berries, or fresh berries.

I figured out that this is an absolute fiber and nutrient powerhouse, and if you start every day with it makes your diet an ease. If you're more interested why check out here

Option 2: Yogurt

stuffed with with linseed, psyllium, pumpkin seeds, sunflower seeds, poppy seeds, and berries (fresh or dried).

Also a probiotic, fiber and vitamin-rich start into the day.

Supplements, much of it to compensate for deficiencies from reduced meat consumption or to support intense exercise:

  • Niagen (Nicotinamide Riboside): 300 mg (supports cellular health and NAD+ levels).
  • Vitamin D3 3,000 - 5,000 IU + K2 100mcg:- Essential for immune health, bone density, and cardiovascular function. K2 ensures proper calcium distribution (keeps it in bones, not arteries).
  • Collagen: Supports skin and joint health.
  • Magnesium (complex): 200 mg (muscle and nerve function).
  • Lutein & Zeaxanthin: 44 mg, 11 mg (eye health).

Drink: A cup of black coffee with 20 ml of milk and for sure more water.

Midday 9:00 - 11:00: Power Shake for Nutrient Density​

Power Shake (example):

  • Milk: 200 ml
  • Protein (whey complex): 30 g
  • Creatine (micronized): 3 g - Supports brain function, muscle retention, and ATP production. New research suggests it protects cognitive function and enhances longevity pathways.
  • Inulin (probiotic fiber): 10 g
  • Spirulina: 5 g
  • Chlorella: 5 g
  • Moringa: 3 g

I blend this in a BlendTec Blender.

Lunch 12 AM and Dinner 5 PM: Core Foods for Longevity and Health​

I try to keep my meals as varied as possible, so rather than listing specific dishes, I focus on core food categories that I rotate regularly:

Protein & Healthy Fat Sources​

  • Fish – Primarily salmon, herring, and mackerel for omega-3s (DHA/EPA), high-quality protein, and heart health.
  • White meat – Mainly chicken, a lean protein source with essential amino acids.
  • Shellfish (oysters, mussels, shrimp) – Extremely high in zinc, selenium, and B12, supporting immune and metabolic health.
  • Tofu/Tempeh – Fermented soy sources, rich in protein and phytonutrients that may enhance longevity.
  • Cheese – Primarily younger cheeses, providing a high-protein dairy option.
  • Olive oil & flaxseed oil:
    • Olive oil – A rich source of monounsaturated fats and polyphenols, which support heart health, reduce inflammation, and promote longevity. I use extra virgin olive oil for cooking and dressings.
    • Flaxseed oil – One of the best plant-based sources of omega-3 (ALA), which reduces inflammation, supports brain function, and improves heart health. Best added to cold dishes like salads or smoothies.

Plant-Based Protein & Fiber Sources​

  • Lentils, beans, and other legumes – Packed with fiber, plant-based protein, and gut health benefits.
  • Fermented foods – Things like kimchi, bread juice, and kombucha, which support gut microbiome diversity.

Polyphenol & Antioxidant-Rich Foods​

Polyphenols reduce oxidative stress, inflammation, and cellular aging by activating longevity-related pathways (e.g., AMPK, SIRT1).

  • Berries (blueberries, raspberries, blackberries, strawberries) – High in anthocyanins, resveratrol, and fiber, which support brain and cardiovascular health.
  • Dark chocolate (85%+ cocoa) – Rich in flavanols, known for improving endothelial function, insulin sensitivity, and cognitive performance.
  • Turmeric (with black pepper) – Curcumin has anti-inflammatory, neuroprotective, and longevity-enhancing properties.
  • Green tea – Contains EGCG, which enhances fat oxidation and activates cellular repair mechanisms.

Resistant Starches & Gut Health Boosters​

These foods improve gut microbiome diversity, regulate blood sugar, and support digestion.

  • Cold cooked potatoes, rice, and green bananas – Become resistant starch after cooling, feeding beneficial gut bacteria and stabilizing glucose levels.
  • Oats & barley – Contain beta-glucans, which lower cholesterol and regulate blood sugar.
  • Psyllium husk & chia seeds – Excellent fiber sources that promote digestion, stabilize blood sugar, and feed gut bacteria.

Iodine & Sulfur-Containing Foods​

  • Seaweed (nori, wakame, kelp) – One of the best natural sources of iodine, essential for thyroid function and metabolism.
  • Egg yolks (though I don’t eat them) – Rich in choline, essential amino acids, and bioavailable protein, supporting brain health and methylation.
  • Broccoli sprouts – One of the most potent sources of sulforaphane, which activates cellular detoxification and DNA repair mechanisms.
  • Garlic, onions, leeks – Rich in allicin, a powerful anti-inflammatory and immune-boosting compound.

Especially if I eat later dinner I try to have Light and Digestible Meals. One of my most favorite warm meals is a freshly made vegetable soup, blended for easy digestion.

And that's the greatness here, I don't have to restrict too much what I eat, which allows me huge flexibility and freedom. And even on stressful days, for example flying transatlantic I chose the salmon with vegetables over the beef with potatos.

If you’re curious about how much fiber, carbohydrates, omega-3, protein, and other key nutrients different food categories contain, check out my personal nutrition tool: (Nutritien TOP10 lists and table)[/longevity/bonus/nutritien]

I don’t rely on supplements as a primary source of nutrition, but I use them to fill gaps based on what I eat:

  • Omega-3 complex (DHA/EPA/ALA) – 640 mg - On days I don’t eat fish, to support cellular health and NAD+ levels.
  • Magnesium complex – 200 mg - If I don’t eat enough magnesium-rich foods like nuts, seeds, or leafy greens.
  • Protein – If I skip meals with meat, fish, or cheese, to ensure I hit my daily intake and support exercise.
  • Inulin - 1,5 g– Taken after my last meal, as a prebiotic fiber that supports digestion and gut microbiome healt.
  • Astaxanthin (4-8mg) - A potent antioxidant that supports mitochondrial health, skin protection, and endurance. Found naturally in wild salmon.
  • Berberine (500mg) - Mimics caloric restriction by activating AMPK, reducing blood sugar levels, and improving insulin sensitivity.

This approach ensures I cover all essential nutrients without over-relying on supplements, keeping my diet as natural and whole-food-based as possible.

My Additional Practices

  1. Whole Grains – I incorporate a variety of whole grains like brown rice, quinoa, and whole-wheat bread. They provide essential nutrients and help regulate blood sugar.

  2. Mindful Eating – I follow the principle of "Hara Hachi Bu," eating until I’m about 80% full. This keeps me from overeating and helps with long-term weight management.

  3. Staying Hydrated – Drinking plenty of water throughout the day is essential for digestion, nutrient absorption, and overall well-being. I also enjoy caffeine-free herbal teas, especially peppermint tea, for relaxation and digestion in the late afternoon and evening.

Drinks after 4 PM until Bed time​

  • Caffeine-free tea – I avoid caffeine at least 6-8 hours before sleep time and prefer peppermint tea, which has soothing, digestion-supporting, and mild muscle-relaxing effects, making it a perfect choice before bed.

If you're interested in more supplements I take to support efficient sleep checkout my guide about Sleep Supplements.

The Science: Why This Approach Works​

Caloric Restriction and Longevity​

Caloric restriction has been shown in studies to enhance lifespan and health span across various species, including humans. A 10% reduction in calories (like my 2,200 kcal target) reduces metabolic stress, supports cellular repair mechanisms, and enhances autophagy—the body’s way of clearing out damaged cells.

Fiber and Gut Health​

Fiber isn’t just for digestion. It’s the cornerstone of a healthy gut microbiome, which influences everything from immunity to mood. Soluble fiber (e.g., psyllium, chia) feeds beneficial gut bacteria, producing short-chain fatty acids (SCFAs) that reduce inflammation and support metabolic health. According to The Good Gut, a fiber-rich diet can:

  • Lower the risk of chronic diseases like diabetes and heart disease.
  • Enhance mental health and cognitive function.
  • Improve weight management by increasing satiety.

Probiotic Foods: The Key to a Healthy Microbiome​

Fermented foods like kimchi and kombucha introduce beneficial bacteria to the gut. These probiotics:

  • Improve digestion and nutrient absorption.
  • Reduce systemic inflammation.
  • Support mental health by enhancing the gut-brain axis.

Omega-3s and Inflammation​

A diet rich in omega-3 fatty acids (DHA, EPA) reduces chronic inflammation, a driver of aging. Fish and omega-3 supplements play a vital role in brain health, heart health, and joint function.

My compact daily dietary checklist​

  • [] Started my day hydrated, with probiotic, fiber- and viatmin-rich food
  • [] Powered up my day with nutrient-rich shake
  • [] Had balanced, fiber-rich and probiotic meals
  • [] Supplemented nutrient deficits
  • [] Kept my caloric deficit at 10-15%

Conclusion: Eating Smart for a Longer, Healthier Life​

For me, eating for becoming a centenarian isn’t about strict rules or extreme diets—it’s about making smart, sustainable choices every day. By prioritizing nutrient-dense, fiber-rich, and probiotic foods while being mindful of my caloric intake, I give my body what it needs to function optimally and age gracefully.

I’ve realized that food isn’t just about fueling my body—it’s about investing in my future health. Incorporating whole foods, balancing macros, and staying hydrated are all part of my routine. I avoid the foods that no longer serve me, like processed junk and excessive sugar, and instead focus on what makes me feel good, energized, and strong.

Longevity isn’t just about adding years to life, but life to years. By making small, thoughtful choices every day, I am setting myself up for a future where I can stay active, feel great, and enjoy the things that truly matter. If you’re aiming for the same, why not start today?