In a recent episode on her YouTube channel, The Plant Based Switch, Antypas explores the world’s five Blue Zones, known for their high concentrations of centenarians. In the video, she explores how plant-based foods, in addition to other lifestyle factors, play a role in their longevity.

With personal ties to one of these regions – Ikaria, Greece, where her family is from – Antypas offers a look into what makes these long-living communities thrive.

The 5 main Blue Zones

Below are five countries that are considered to be the main blue zones in the world. Here’s what diet and lifestyle looks like in these areas:

Ikaria, Greece

This Aegean island has become almost synonymous with long life, and for good reason.

“When I visit my family there, I’m always amazed by the vibrant community and their approach to life,” Antypas says. “They seriously don’t wear watches and so they’re always late, but we cut them some slack and say they arrived on Ikarian time.”

Ikaria’s diet is predominantly plant-based, featuring seasonal vegetables, legumes like lentils, whole grains, herbal teas, and healthy fats, particularly from olive oil. Meals are simple, fresh, and deeply communal. “Meals were not just about food – they were about connection, laughter, and sharing stories,” she says.

Read more: ‘I Dined At The World’s Only Michelin 3-Star Vegan Restaurant – Here’s What It Was Like’

Okinawa, Japan

The Okinawan approach to food and life offers another blueprint for longevity. The traditional diet includes sweet potatoes and a variety of soy products.

Beyond diet, Okinawans follow a philosophy called ikigai – a reason for being – which keeps them mentally and emotionally engaged.

“The concept of ikigai … is deeply ingrained in their culture,” Antypas explains. This sense of purpose, together with a healthy diet, plays a big role in supporting longevity.

Sardinia, Italy

In the mountainous interior of Sardinia, the lifestyle may be physically demanding, but the diet is simple and powerful. Whole grains, beans, and vegetables make up the bulk of Sardinian meals.

Nicoya Peninsula, Costa Rica

In Nicoya, longevity the diet is centered around beans, corn, and squash. These staple foods are packed with essential nutrients.

Nicoyans also live actively, often working outdoors and walking long distances. “The Nicoyans emphasize physical labor and active lifestyles, which complement their diet,” Antypas says.

Loma Linda, California

This Southern California town is home to a large population of Seventh-day Adventists, many of whom follow vegetarian or vegan diets centered on whole, plant-based foods.

“Their lifestyle includes regular exercise and strong community ties, which support their overall health,” Antypas explains.

Key Takeaways from the Blue Zones:

To summarize, Antypas lists four main lessons from the Blue Zones:

1. Emphasize whole foods.
“Focus on consuming whole, unprocessed fruits, vegetables, legumes, and whole grains,” she says.

2. Community matters.
“Share meals with family and friends. The social aspect of eating not only enhances enjoyment, but also supports mental health,” she adds.

3. Stay active.
“Incorporate movement into your daily routine. Whether it’s walking, gardening, or dancing, find what you love and make it part of your life.”

4. Mindfulness and purpose.
“Cultivate a sense of purpose and stay engaged in activities that bring you joy.”

Ultimately, people in Blue Zones aren’t chasing longevity, it’s a natural outcome of the way they live. From Ikaria to Loma Linda, their daily habits reflect a deep respect for food, community, and purpose.

You can find more of Nafsika Antypas’s videos on her YouTube channel.

Read more: Too Lazy To Cook? These 5 Vegan Food Hacks Are A Game-Changer

This article was written by Editorial Team on the PBN Website.

Dr Greger began the longevity talk by discussing data from Blue Zones, areas in the world where the local people live unusually long lives. “The Blue Zones organization distilled findings from the 150 dietary surveys from the world’s longest living people to create a set of 10 food guidelines. The foundation of the Blue Zones food guideline is to make your diet at least 95% plant-based, avoiding highly processed foods, emphasizing beans as the healthiest source of protein, water is the best beverage, and nuts as the healthiest snack.

“The final five guidelines are to go easy on fish, eliminate eggs, slash sugar, reduce dairy, and retreat from meat. There are a number of Blue Zone lifestyle characteristics: avoiding smoking, daily exercise. But plant-based nutrition is considered to be the principal component. No surprise, since the number one risk factor for death in these United States is the American diet.”

Read more: The Best 5 Foods To Eat For Longevity, According To Dr Greger

His speech was given in tandem with a screen showing the graphs, studies, and data from which he was drawing evidence from. He illustrated that the Standard American Diet is the top cause of USA mortality, placed above tobacco smoking and alcohol consumption.

“Cigarettes only kills about half a million Americans every year, whereas our diet kills many more,” he added.

Never too late to add years to your life with whole plant foods

Speaking about when is the best point in life to switch to a whole plant foods diet, the answer is now, whatever age you are. 

“For the few of us who aren’t 20 anymore, not to worry. Starting to eat healthier at age 60 could still mean adding eight or nine years to your life. Even in one’s 80s, it could add years, and it doesn’t take much.”

Dr Greger spent portions of the 12-minute talk speaking about how heart disease can potentially be both prevented and even reversed by a whole foods diet. He also presented the data on two of the other leading causes of mortality in western countries, Alzheimer’s and dementia, and the role the diet can play in preventing them. 

Read more: Is A Plant-Based Diet Healthy? What You Need To Know

Who is Dr Greger, and what foods does he recommend eating?

Dr Greger has become one of the most recognisable advocates of the whole foods plant-based diet, often abbreviated to ‘WFPB’. The plant-based physician is the author of the New York Times bestselling titles How Not to Die, How Not to Diet, and How Not to Age. He also founded NutritionFacts.org, where he shares the latest scientific evidence about foods and diets and videos.

The WFPB diet revolves around meals rich in vegetables, fruits, legumes (beans, lentils, chickpeas), whole grains, and some healthy fats (for example, nuts, seeds, and avocado). Dr Greger recommends reducing processed food as much as possible, with a few exceptions such as tofu and tempeh. He is known for strongly advising people to avoid meat, dairy, eggs, and other animal-based foods as much as possible. 
Read more: Dairy Is Worse Than Coca-Cola, Says Leading Longevity Expert

This article was written by Adam Protz on the PBN Website.

Dan Buettner, a National Geographic explorer and journalist, described beans as “the ultimate longevity food” in a recent Instagram post. Buettner has written several books on the diets of people living the longest, healthiest lives in the world’s “blue zones.” He notes in the post that beans are “a staple in every long-living culture.”

Research shows that people could gain four extra years of life by eating a cup of beans a day, said Buettner. According to one study, for every 20g increase in daily consumption of beans, there was a seven to eight percent reduction in risk of death among older people. So what makes beans such an incredible longevity superfood? A more recent meta-analysis found that multiple studies show a link between eating more legumes and lower risk of death. Beans are great for your heart, too, as eating them four or more times a week can lower the risk of heart disease by 22 percent.

So what makes beans a longevity superfood?

Read more: Eating A Higher Ratio Of Plant Protein Supports Heart Health, Finds Study

Dietary powerhouses

As Buettner points out, beans are complex carbohydrates and are packed with protein. Complex carbs, made up of fiber and starches, break down slowly in the digestive system, helping it to absorb vitamins and minerals, and providing protective benefits. Beans are a type of pulse, as are lentils and peas, and all these fall broadly under the category of legumes. They are the edible seed of the legume plant.

Many beans are a good source of resistant starches, which support gut health as they are fermented by microbes in the large intestine. This process produces short-chain fatty acids that can help lower the risk of colorectal cancer, one of the most common types of cancer.

Most people don’t get enough fiber in their diet, which can lead to a higher risk of diseases including some cancers and cardiovascular disease, as well as systemic inflammation. Eating a high-fiber diet is essential for digestive health, can lower cholesterol, regulate blood sugar levels, and help maintain a healthy weight. A diet high in fiber has been linked to a lower risk of death from cardiovascular disease, respiratory illnesses, and even infectious diseases.

Read more: 5 Elite Vegan Athletes Weigh In On The Best Foods For Protein

Legumes are an excellent source of plant protein. Soybeans in particular have a huge amount, with around 31g per cup, while others such as chickpeas and black beans containing around 15g. Particularly when paired with other high-protein plant foods such as whole grains, beans are a great replacement for meat. One analysis found that per serving, eating beans as a meat replacement reduces chronic disease risk by 5 percent.

Cheap and sustainable

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Not only are beans very good for you, they are cheap and good for the environment. While some plant-based meat alternatives can be expensive, beans are one of the cheapest foods available, and give you the most bang for your buck nutritionally. An analysis of the cost benefits of replacing meat with unprocessed beans found that the beans cost 88 percent less than beef and 72 percent less than chicken.

Growing beans for human consumption takes up far less land and water than animal products, and produces significantly fewer greenhouse gas emissions. On top of that, beans fix nitrogen in the soil, which enriches the soil and helps plants to grow.

While beans may be a staple food in some parts of the world, in others they are a seriously underutilized ingredient. On average, people in the UK buy only 30g of canned beans and pulses a week. A cup of cooked beans is between 150 to 190g, so 30g a week is far less than Buettner’s recommended cup a day.

Best types of beans

While all beans are good for you, some have higher proportions of protein or fiber than others. Soybeans come out on top for protein, but have slightly less fiber, at 10.3g per cup, compared to some other beans. Kidney beans have 13.1g of fiber, for example, while lentils have 15.6g.

Beans are packed with vitamins and minerals, too, in varying amounts. Most are a good source of iron, but once again soybeans take the lead by delivering 49 percent of your daily iron needs. Manganese, vitamins B1 and B9, copper, and zinc are among the other nutrients you can get from beans.

If you’re looking to get more beans in your diet, try these caramelized onion butter beans, or add cannellini beans to your vegan mac and cheese. Foods made from beans such as tofu and tempeh are also a great way to up your bean intake. Combine tempeh and black beans to make a satisfying burger, or give this tandoori tofu traybake a go.

Read more: Healthy Plant-Based Diets Lower Risk Of Death From Cardiometabolic Disorders, Finds Study

This article was written by Claire Hamlett on the PBN Website.

The entrepreneur and anti-aging practitioner spoke with podcaster Jay Shetty for his show On Purpose. They also discussed microplastics, air pollution, and the importance of sleep, as well as how much protein Johnson eats as part of a “perfect diet.”

Please note: this article is not intended as nutrition advice and you should always contact a healthcare professional if you have any questions related to diet

Johnson eats all of his meals between 6am and 11.30am. He told Shetty that he doesn’t ever have any “cheat days” from his strict diet, and when sampling a potato chip recently found that it “tasted like gasoline.”

In total, Johnson aims to consume around 2,500 calories per day, which is notably lower than the US Food and Drug Administration) FDA guidelines for an active man of his age (which is around 2,800). According to Johnson, he does an hour of strenuous exercise every single day.

“We’ve tried to construct a perfect diet, so every single calorie I consume has a specific objective,” explained Johnson. “We basically just tried to stack superfoods across the board.”

‘Some things just cannot be acquired through diet’

Johnson calls his first meal of the day “Super Veggie,” and it features broccoli, cauliflower, black lentils, ginger, and garlic. The second meal – “Nutty Pudding” – includes macadamia nuts, walnuts, flax seed, pomegranate juice, and berries with pea and hemp protein.

His third meal of the day is variable but typically includes vegetables, berries, nuts, and seeds. Johnson also has one tablespoon of extra virgin olive oil with each of his three meals, 6g of 100 percent pure cocoa, and 50 daily supplements, including non-vegan collagen pills.

“No diet, no vegan diet, no carnivore diet, can satisfy the body’s entire needs, so you have to supplement if you want to be ideal,” said Johnson. “Then if you want to be on the frontier of really slowing down your aging and robustly addressing the body’s needs, you need to supplement. Some things just cannot be acquired through diet. This is just scientific fact.”

Read more: Longevity Expert Bryan Johnson Describes Moment He ‘Broke’ And Went Plant-Based

Bryan Johnson, longevity, and supplementation

Some people do need to take supplements to stay healthy. For example, people who are pregnant or breastfeeding, people with health conditions or diseases, and people with existing deficiencies may all be recommended supplements by their health provider. It is recommended that vegans supplement B12 as this is not readily available in plant foods (find out more on more on veganism and B12 here). However, heavy supplementation is not thought to be necessary for most people. It is generally accepted that most people who try and eat a varied, well-balanced diet should be able to get most of the nutrients they need from food. Furthermore, taking too many supplements can cause negative health outcomes.

Johnson hit headlines in 2023 after proclaiming that his “ultimate goal” is “don’t die.” Johnson’s company, Blueprint, sells exercise and diet regimens, and supplements like collagen, that emulate Johnson’s lifestyle. In 2023, following the Blueprint regime cost nearly £17,000 per year per person. According to Harvard Health, there is currently no evidence that collagen supplements are effective or necessary.

Read more: Is Bryan Johnson’s Longevity Protocol Worth The Hype?

This article was written by Liam Pritchett on the PBN Website.

Over 31 percent of care homes catered to at least one vegetarian in 2024, up from 22.7 percent in 2014. Meanwhile, 2.6 percent of care homes cater to vegan residents. The proportion of vegetarian care home residents is expected to more than double by 2031 to 13,000 individuals, while the total number of vegans could triple to reach 2,400.

The survey and projections were carried out by Swansea University’s OMNIPlaNT research group on behalf of Vegetarian For Life (VfL), a UK-based charity that specializes in and advocates for access to plant-based and meat-free diets for older people.

VfL described the research as a “call to action” for the care sector and highlighted how both 2010’s Equality Act and 2005’s Mental Capacity Act obligate care providers to respect dietary preferences. VfL urges providers to adopt best practices, equip staff with essential knowledge about plant-based nutrition, and collaborate with nutritionists and suppliers.

“Veganuary 2025 is the perfect opportunity for care homes to reassess their approach to dietary inclusivity. The lifestyle choices of older generations deserve respect and accommodation. With proper planning, we can ensure that residents enjoy meals that align with their ethical beliefs and nutritional needs,” said VfL’s chief executive Amanda Woodvine.

Read more: Experts Recommend US Dietary Guidelines Prioritize Plant-Based Proteins

Older people are eating more plant-based foods

This new research comes shortly after VfL reported a 24 percent increase in vegan and vegetarian care home residents over the last decade. In 2022, a study from the vegan brand Dopsu found that 52 percent of over 65s ate three or four plant-based meals per week.

“The move towards plant-based diets isn’t just for younger generations,” said Woodvine in a statement published at the time. “We’re seeing more people in later life adopting vegan and vegetarian lifestyles for ethical, environmental, and health reasons.”

Several studies have linked meat-free diets to increased longevity, including one from last year that found that a healthy plant-based diet reduced the risk of death from all causes. Another found that women in midlife who eat more plant-based protein had less chance of developing chronic diseases as they got older and “higher odds of healthy aging.”

Read more: New Research Highlights Growing Plant-Based Shift In The UK

This article was written by Liam Pritchett on the PBN Website.

Read more: Is Bryan Johnson’s Longevity Protocol Worth The Hype?

Don’t Die: The Man Who Wants to Live Forever is directed by Chris Smith, the filmmaker behind high-profile Netflix documentary projects like 2019’s Fyre and 2020’s Tiger King. The film is named after Johnson’s signature phrase “don’t die,” which he says is his ultimate goal.

According to a release on Netflix’s Tudum, the new documentary will provide “intimate access” to Johnson’s intensive workouts, diet, daily routine, and medical procedures. Smith was inspired to make the film after reading a headline about Johnson’s anti-aging efforts.

“That initial curiosity led to a 12-month journey following Bryan Johnson’s quest and its effect on those closest to him, while interviewing experts from around the world to get a better understanding of the people trying to live healthier, longer,” Smith told Tudum. “A year later, I drink less, go to bed earlier, and wear a ring that tells me how bad my sleep is.”

In addition to directing, Smith will produce the film under his Library Films company alongside Ashlee Vance and Tiger King producer Daniel Koehler. Netflix will begin streaming Don’t Die on January 1, 2025.

Read more: Plant-Based Meat Alternatives Healthier And Better For The Planet, Report Finds

Longevity and plant-based foods

In addition to his experiments as an anti-aging practitioner, Johnson is also a venture capitalist and the founder of biotech company Blueprint, which offers medical tests, workout guides, supplements, and recipe plans, that mostly eschew meat and animal products.

While Blueprint itself is not necessarily a plant-based regimen, Johnson himself is a vegan. He revealed in September that it was an elk hunting incident that prompted him to adopt a strict plant-based diet. It is now generally accepted that nutritious plant foods support longevity, reduce disease risk, and possibly slow the progression of certain cancers.

One 2022 study found that swapping a typical Western diet’s meat, dairy, and animal products for “optimal” foods such as whole grains, pulses, fruit, and vegetables could add more than 10 years of life. Even those already in their 80s could gain nearly 3.5 years.

Read more: ‘What Food History Tells Us About Living Longer’

This article was written by Liam Pritchett on the PBN Website.

Read more: New Study Says Snacking Can Be Beneficial – Here’s How

MacAskill began by addressing the misconception that diets from previous centuries were inherently unhealthy. Many of today’s national food guides are based on older dietary patterns, she noted, pointing to diets from the past as examples. “The very healthiest diets are ones that were started in previous centuries, such as Mediterranean and Asian diets,” she explained, emphasizing that these diets’ reliance on whole grains, legumes, and a variety of vegetables provides a strong foundation for modern health.

Watch the full talk below

One of her central points was the value of whole, minimally processed foods – a principle backed by early nutrition science. During World War I, Harriette Chick, a pioneering nutrition scientist, addressed nutrient deficiencies among British troops by using plant-based foods such as sprouted lentils and peas. “They couldn’t get fruit and vegetables to the troops,” MacAskill said. “But they could get lentils and peas, send them to the troops, sprout them, and feed them to fend off the ravages of beriberi and scurvy.” This strategy highlighted how plant-based foods can be powerful tools in preventing nutrient deficiencies, even in challenging conditions.

Read more: 5 Of The Most Nutritious Vegetables You Can Eat, According To The CDC

MacAskill also drew from historical texts to underscore the longstanding appreciation for whole plant foods. She referenced the 18th-century writer Thomas Short, who observed rising rates of obesity due to refined foods, and Thomas Wadd, who wrote about “corpulence as a disease” in 1812 and advocated for diets rich in whole, plant-based foods. These writings, MacAskill suggested, reveal that past societies were acutely aware of the health risks associated with overly refined diets – a concern echoed in today’s dietary discussions.

The importance of plant diversity

MacAskill’s pointed out the importance of plant-based diversity in many traditional diets, which often included a wide range of vegetables, grains, and wild plants. She cited a 14th-century cookbook that encouraged the use of “as many wild edible plants and flowers as they could gather” for recipes. In one salad recipe, ingredients like fennel, mint, spinach, green onions, rosemary, and primroses were used. This, according to MacAskill, demonstrates a commitment to variety that many modern diets lack.

MacAskill concluded by highlighting the rise of hyper-palatable foods, which are high in sugar, salt, and fat, meaning they are harder for the general population to stop eating. “It shouldn’t be surprising to anyone that grain-based foods have become many times more hyper-palatable than they were just a few decades ago,” she explained. These often combine sugar, salt, and artificial flavors, colors, and emulsifiers. Meat-based dishes, she added, are also regarded as hyper-palatable in the modern world, due to their increasingly high fat content.

Despite the fact that fruits have gotten sweeter in the modern world, these are not regarded as hyper-palatable. They, along with whole grains, beans, vegetables, and minimally processed nuts, have remained “largely as they have always been with regards to hyperpalatability.” Her closing message emphasized that “traditional diets of the previous centuries” that prioritized these foods “have stood the test of time” for good reason. MacAskill suggested that by embracing dietary diversity and focusing on minimally processed plant-based foods, society can address contemporary health challenges while drawing on the wisdom of the past.

Read more: Dr Greger Examines Why Plant-Based Diets Are Better Than Ozempic In New Book

This article was written by Editorial Team on the PBN Website.

Read more: Plant-Based Diets Slow Progression Of Prostate Cancer, Study Suggests

It turns out the answer is pretty simple. A good diet, research shows, is a one of the key ways to support our bodies as we get older and to lower the risk of disease, along with exercising and other good lifestyle habits. One major study of UK adults found a sustained switch from an unhealthy diet to “longevity-associated dietary patterns” could add around 10 years to a person’s life. The biggest gains for life expectancy came from eating more whole grains, nuts, and fruit, and cutting down on sugary drinks and processed meats.

“Given that the healthiest foods tend to come from plants, it isn’t surprising that healthy plant-based diets are associated with a lower risk of premature death,” Dr. Michael Greger, author of books including How Not to Die and founder of nutritionfacts.org, tells Plant Based News (PBN). “For healthy aging, longevity, and delaying age-related diseases, recommended diets center around whole plant foods.”

But which are the best? PBN asked several doctors focused on lifestyle medicine and plant-based nutrition. Here are the top five foods they recommend.

#1 Walnuts

Nuts in general have been linked to up to a 30 percent decreased risk of dying from conditions such as cardiovascular diseases and coronary heart disease. According to the plant-based doctors, walnuts are among the best for health.

“No one food or group of foods is going to guarantee a long healthy life but certain foods can definitely support better health,” says Dr. Shireen Kassam, founder of Plant Based Health Professionals UK. “This includes nuts, especially walnuts, which have an array of healthy nutrients and when consumed on most days have been shown to support better heart health.”

“Ounce-per-ounce, nuts are associated with the lowest risk of premature death compared to any other food group,” explains Dr. Greger. “I recommend about a palmful of walnuts a day, preferably raw and definitely unsalted.”

A study looking at data from 26 health trials found that people consuming a walnut-enriched diet had better blood lipid profiles with lower cholesterol than those on regular diets. This likely reduces the risk of cardiovascular diseases, which are the world’s leading cause of death. The increased consumption of the nuts, which are fairly high in fat, did not lead to weight gain or higher blood pressure.

What is about walnuts that make them so beneficial? For one thing, the fat in them is mainly polyunsaturated fatty acids, which are much healthier than saturated fats. They also provide anti-inflammatory alpha-linolenic and linoleic acids, which are good for heart health. Other anti-inflammatory compounds found in walnuts can also support brain health as we age.

#2 Legumes

Eating more legumes has been linked to a lower risk of death from all causes. One study found high consumption of legumes to be the most important predictor of living past the age of 70 across different ethnicities. Another found that legumes provided the biggest life expectancy gains when people switched to eating healthier foods, adding about 2.3 years of life. The gains were bigger the earlier in life people started eating better.

Read more: Healthy Plant-Based Diets Cut Sleep Apnoea Risk, Study Finds

Beans, split peas, lentils, and chickpeas are not only versatile ingredients, they are packed with nutrients. They are good sources of calcium, iron, and magnesium, as well as having a low glycemic index, helping to control blood sugar levels.
“They’re the most concentrated sources of fiber and resistant starch,” says Dr. Greger. This helps “the good bacteria in our gut produce beneficial byproducts that can reduce inflammation, boost immunity, and improve muscle strength.”

Soy beans are the legume that Dr. Kassam particularly recommends. “Soya foods and drinks, especially when replacing animal products in the diet, are associated with a number of health benefits including lower risk of heart disease and cancer,” she says.

#3 Cruciferous veg

“Plant-based diets have been tied to increased life expectancy, as evidenced by the world’s ‘Blue Zones,’ where populations subsist mostly on plant-based foods rich in phytochemicals and antioxidants,” says Dr. Neal Barnard, founder of the Physicians Committee for Responsible Medicine (PCRM). “Cruciferous vegetables, such as broccoli, kale, cauliflower, cabbage, and Brussels sprouts” are high in both.

Cruciferous vegetables belong to the Brassica genus of plants. Watercress, ranked by one study as the most nutrient-dense vegetable, is also part of the family.

A study of 134,000 Chinese adults found that higher consumption of cruciferous vegetables was linked to a decreased risk in death from all causes and from cardiovascular disease in particular. Another found that, due to containing compounds called isothiocyanates which reduce inflammation and oxidative stress, cruciferous veg lowers the risk of death from cancer, too.

#4 Berries

Dr. Barnard and Dr. Kassam recommend berries for their antioxidant properties. Flavonoids are among the antioxidants in berries that are particularly beneficial, having been linked to a lower risk of mortality from all causes. And the more berries you eat, the greater the positive effects. Berries can also improve memory and learning as our brains age.

Berries are fairly similar in terms of the amount of vitamins and minerals they contain. But when it comes to vitamin C, important for immune health, strawberries are the leader.

#5 Tubers

Dr. Barnard lists tubers among the foods he would recommend eating more of for healthy aging. Tubers are plants that store their nutrients in their roots or stems underground. They include sweet potatoes, Jerusalem artichokes, and potatoes, as well as things usually consumed as spices or condiments such as turmeric, ginger, and horseradish.

The purple variety of sweet potatoes is credited with contributing to the longevity of people living in Okinawa, the southern Japanese islands where many people live beyond 100. 

Though regular potatoes aren’t usually thought of as particularly healthy, they are actually a good source of potassium, dietary fiber, vitamin C, and phenolic acids. One study found that people who ate more of them in a week had a lower risk of all-cause mortality. How they cooked them mattered, with boiled potatoes trumping fried ones for health benefits. This is good news, given that potatoes are an inexpensive staple of many people’s diets.

Carrots are another commonly eaten tuber that are very healthy, as they are packed with the antioxidant beta-carotene. Meanwhile, spices like ginger and turmeric are great for their anti-inflammatory properties.

“The global population of adults 60 years old or older is expected to double from 841 million to 2 billion by 2050, presenting clear challenges for our health care system,” says Dr. Barnard. “Fortunately, simple diet changes can go a long way in helping us lead longer, healthier lives.”

Read more: What 7 Plant-Based Doctors Eat For Breakfast

This article was written by Claire Hamlett on the PBN Website.

Read more: Longevity Expert Bryan Johnson Describes Moment He ‘Broke’ And Went Plant-Based

Bryan Johnson is a prominent American entrepreneur best known for his ventures in the tech industry and, more recently, his expertise in the field of longevity. Johnson garnered significant attention for his radical approach to reversing aging through what he calls the Blueprint Protocol. He’s previously stated that his “ultimate goal” is “don’t die,” and he follows a strict regimen that he claims has reduced his biological age. 

According to Johnson, who is 47 years old, his health biomarkers have moved into the top one percent since taking on the regimen. For some of his markers – like cardiovascular fitness – he’s reportedly in the top one percent of 18-year-olds. 

Overall, much of his regimen seems largely backed by science. He says that consistent high quality sleep should be a “number one priority,” as well as a plant-forward diet and six hours a week of exercise (incorporating strength, cardio, flexibility and balance). He also states that you should prioritize friendship, family, and community, while avoiding “fast food, junk food, smoking, vaping, excessive alcohol and social media – and anything addictive.” These recommendations, which are part of his “five habits” to achieving a longer life, are widely considered to be good for longevity. Multiple studies have found exercise, plant-based diets, and fostering relationships can increase lifespan, and avoiding junk food, smoking, and alcohol has long been advised by health experts. 

In his new video, however, MacAskill offered critiques of a few aspects of Johnson’s regimen. Johnson claims to take 100 pills a day, and his online shop offers supplements, protein powders, and a “snake oil” (premium extra virgin olive oil). While these may offer health benefits, MacAskill believes that not all of them have scientific backing. 

Read more: USDA Urged To Remove Dairy Category From 2025 Dietary Guidelines

Don’t Die Summit

In a previous Plant Chompers video, health coach Michelle Cen attended Bryan Johnson’s Don’t Die Summit, armed with her camera to capture the essence of the event. Her coverage led to lively discussions in the YouTube comment section, with some criticizing what they perceived to be a slightly promotional slant in favor of Johnson in her video. While many viewers lauded her effort, others expressed disappointment, wishing for more critical analysis.

In response to this, MacAskill decided to post a more critical video on some aspects of Johnson’s protocol. You can watch the full video, and read a synopsis of MacAskill’s views on Johnson, below. 

Please note: the following is MacAskill’s opinion, and you should always speak to your healthcare professional if you have specific questions about your own health and lifestyle.

Questions over protein powders

As part of his regimen, Johnson sells a range of protein powders. MacAskill said he “winced” at some of the ingredients, some of which he says are comparable to those used in junk foods like Doritos. 

For instance, the “Blueprint Nutty Pudding,” one of Johnson’s featured protein powders, has drawn criticism for being an ultra-processed item laden with emulsifiers, flavors, and alternative sweeteners​. Some critics argue that such products may not align with the very health goals the protocol promotes (it’s worth noting that many experts claim that the “ultra-processed” label isn’t necessarily a negative thing).

Supplements

Johnson’s regimen includes a large amount of supplements. While discussing this, MacAskill cited Deborah Kado, a geriatrician from Stanford who conducts studies on supplements. She has previously cautioned against supplements, saying that many people do not require them at all. (Those on plant-based diets should always take a B12 supplement. Always consult your healthcare professional if you have specific questions on supplements). 

Kado’s extensive experience in geriatrics has led her to conclude that, contrary to popular belief, the efficacy of many supplements remains unproven. She has also pointed out that many scientists advocating these supplements haven’t lived long enough to demonstrate their purported benefits​.

The role of olive oil and importance of fiber

MacAskill goes on to say that this third thought was: “Do we have evidence that olive oil is all it’s cracked up to be?”

Johnson’s protocol emphasizes olive oil, which is often touted for its health benefits. However, skepticism remains about whether olive oil alone can deliver these claimed advantages. Some studies have suggested that olive oil may offer health benefits, but MacAskill advises caution, as these benefits aren’t as definite as those offered by fruits and vegetables.

MacAskill then points out that olive oil has no fiber and no protein. Because of this, he adds, people may compensate by “resorting to protein powders, which have little fiber,” to hit protein targets. 

“One of the most important advances of the last decade is the discovery that fermented foods and fiber are essential in creating a healthy microbiome,” MacAskill says. “And the profound effect health gut microbes have on our health. We have an epidemic of gut problems, many of them coming from overuse of antibiotics and growing up on low-fiber junk food.” 

The increasing awareness of gut health underscores the importance of a high-fiber diet, something that Johnson’s protocol may inadvertently undermine by relying on foods like protein powders. 

Exercise and longevity

Another important area of discussion, according to MacAskill, is the type of exercise recommended by Johnson. MacAskill cites a study that suggests that social and enjoyable physical activities, such as tennis, may be more beneficial for longevity than resistance and balance workouts.

“Maybe because they’re more fun, social, and involve coordination, not just strength and balance” says MacAskill. He goes on to point out that Johnson did previously tweet a study’s finding that tennis is optimal for longevity, but that he “hadn’t seen him talk about them much.”

While Johnson does incorporate physical activity into his protocol, there appears to be a lack of emphasis on other – potentially more effective – forms of exercise.

Expert opinions and conclusions

In conclusion, while much of Bryan Johnson’s longevity protocol is undoubtedly backed up by science and well-resourced, it may be best to approach it with a critical mindset. 

The reliance on protein powders, extensive supplement use, and the need for more evidence-based practices raises questions about its long-term efficacy. As with any health regimen, it is vital to consider practical, evidence-based approaches that have stood the test of time. For a more comprehensive understanding, further exploration into studies by other longevity experts – like Dr Michael Greger – might provide additional insights into achieving lasting health.

Read more: Scientists Discover More Sustainable ‘Healthy Chocolate’

This article was written by Editorial Team on the PBN Website.

Nearly two dozen experts in nutrition, heart health, sleep, and exercise will come together for the Unlocking Longevity summit. Among them will be Dr. Michael Greger, Dr. Columbus Batiste, and Toni Macaskill.

Read more: Plant Based News Wins Vegan News Award

The summit is billed as bringing together the experts to “share their research on the promise of extending human longevity and optimizing health while stewarding the planet.”

Many studies have shown that plant-based diets have numerous co-benefits for human health and the environment.

The plant-based experts

Dr. Greger is the author of many books on nutrition including How Not to Die and How Not to Age. He is the founder of NutritionFacts.org and a founding member and Fellow of the American College of Lifestyle Medicine.

Read more: First-Ever ‘Plant Powered Kids’ Festival To Take Place In NYC

Dr. Batiste, known as the Healthy Heart Doc online, is a cardiologist and author. He aims to educate Americans about lifestyle changes they can make to prevent chronic diseases, particularly Black Americans who are disproportionately at risk of illnesses like diabetes and heart disease. His new book Selfish provides a blueprint for a healthy heart: coping with stress and plant-based nutrition.

Toni MacAskill is a researcher at Plant Chompers, a YouTube channel about health and nutrition.

Read more: Groundbreaking Documentary ‘They’re Trying To Kill Us’ Exposes The Link Between Diet And Racism

This article was written by Claire Hamlett on the PBN Website.

Read more: Plant-Based Meat Alternatives Healthier And Better For The Planet, Report Finds

The anti-aging practitioner, venture capitalist, and founder of biotech company Blueprint posted the short clip on his Instagram profile. In it, he talked about the moment that caused him to adopt a fully plant-based diet after a lifetime of eating meat and hunting.

View this post on Instagram

A post shared by Bryan Johnson (@bryanjohnson_)

“There was one moment in particular where I went elk hunting, and I shot an elk,” explained Johnson. “I walked up on it after I’d shot it… I saw this majestic creature breathing, and I just fell apart. That I had been responsible for taking its life… I broke.”

Read more: ‘Misleading’ New Study Claims Eating Meat Helps You Live Longer

‘I am trying to incorporate compassion into my life’

Part of Johnson’s rigorous lifestyle is a diet that prioritizes nutritious plant-based ingredients. The official Blueprint version is not necessarily vegan, and adherents sometimes introduce small amounts of animal protein or animal-derived supplements. However, Johnson says he does follow a strict plant-based diet himself.

“I became vegan because I do believe – I do hope – that as intelligence progresses in this part of the universe that compassion will be a part of it. You know, if you eat meat, that’s fine, do you. For me, it really hit home,” continued Johnson. “I just want to note that I am trying to incorporate compassion into my life as best I can.”

It is generally accepted that nutritious and fiber-rich plant foods may aid longevity, and the publication of a major 20-year review of meat-free diets in May found an overall reduction in disease risk. Conversely, animal foods may increase this risk, and How Not To Age author Dr Michael Greger recently suggested that Coca-Cola consumption may be preferable to dairy.

Read more: Eating Less Meat And Dairy Could Add 10 Years To Your Life, New Study Says

This article was written by Liam Pritchett on the PBN Website.

Researchers found that countries with a greater meat intake also have greater life expectancy and decided the two were related. Interestingly, beer and wine come out relatively near the top among some of the high-meat consuming countries too!

The FAO’s most recent data lists the top five meat consumers as Hong Kong, the US, Australia, Argentina, and Spain. The bottom five were Ethiopia, India, Bangladesh, Democratic Republic of the Congo, and Burundi.

It’s not surprising to see a discrepancy in life expectancy between these two groups. But surely education, income, public health spending, and access to clean water, among many other factors, have a larger impact on life expectancy than meat intake?

Scientists say that Hong Kong’s leading longevity, for example, is “the result of fewer diseases of poverty while suppressing the diseases of affluence.” A combination of prosperity and low levels of smoking helps.

While researchers accounted for some differences (e.g., calories consumed, wealth, urbanization, obesity, and education), they acknowledged shortcomings in their study. They wrote: “Nutritional variations among countries include many more variables than those included into this study.”

They didn’t compare the quality of foods being eaten in different countries – a significant flaw!

Fact and fiction

Much of this study appears to reflect opinion rather than fact. The authors said: “A recent dietary advice published by Lancet Public Health advocates an increase of dietary meat in order to benefit our heart health and longevity.”

But it didn’t. The research advocated carbohydrates making up 50 percent of energy in “a balanced diet that includes fruit, vegetables, legumes, whole grains, nuts, fish, dairy, and unprocessed meats – all in moderation.” In fact, the EAT Lancet Commission says: “A diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits.”

They question the link between saturated fat in red meat and the onset of atherosclerosis (furring up of the arteries) contravening all official guidance which warns against saturated fat. They also question the huge body of evidence linking meat with disease, saying, “there has been no clinical trial evidence to consolidate the putative negative effects of processed meat consumption for human health.” Are they questioning the World Health Organisation’s finding, along with a wealth of other evidence, that processed meat is a Group 1 carcinogen and causes cancer? This is wilfully misleading! 

The research showing how meat harms, they say, is not reflected in official healthy food guidelines. But it is; the UK government’s Eatwell Guide encourages people to consider alternative sources of protein to meat. It reads: “Pulses, such as beans, peas and lentils, are good alternatives to meat because they’re lower in fat and higher in fiber and protein, too.”

It advises eating less red and processed meat like bacon, ham, and sausages too. 

An outdated understanding

The new study attempts to discredit “vegetarian research,” criticizing the methodology of a number of highly respected large-scale studies. The reputable Seventh-Day Adventist studies, for example, take many more variable and confounding factors into account than this study, as does the large EPIC-Oxford study that has reported many health benefits for plant-based diets. 

Lastly, the researchers say: “From the evolutionary point of view, meat has arguably been an indispensable component in human diet for millions of years, which is evidenced, genetically, by meat digesting enzymes and digestive tract anatomy.” This demonstrates a naïve and outdated understanding of human evolution and physiology.

Just consider our blunt soft fingernails, our short canine teeth, and amylase, for example, the enzyme produced in our pancreas and salivary glands that helps us digest carbohydrates.

We are much more suited to a plant-based diet than one containing meat. And evidence shows that our Palaeolithic ancestors ate a much more plant-based diet than previously thought. The average life expectancy of our ancient ancestors was just 25 years. So, even if they did live on a diet packed with meat (they didn’t) they simply didn’t live long enough to develop heart disease. Not a good starting point for modern dietary recommendations.

Earlier this month, research based on meta-analyses and data from the Global Burden of Disease study published in the journal PLOS Medicine, reported how dropping meat, dairy, and sugary foods and eating more pulses, whole grains, fruit, vegetables, and nuts could increase your life expectancy by more than a decade. Much better evidence-based advice! 

Find out how evolution shaped us to be naturally vegan here. 

This article was republished with permission from Viva!

This article was written by Jemima Webber on the PBN Website.

The study was published in the journal PLOS Medicine. Researchers looked at the life expectancy of adults in the US, and concluded that making healthier dietary choices earlier in life could lead to substantial life expectancy gains.

They compared a typical Western diet to an “optimal diet” rich in whole grains, pulses, fruit, vegetables, and nuts. They found that eating a healthier diet from an early age could add up to 10.7 years of life for women and 13 years of life for men.

A typical Western diet, consumed by the average American, contains hardly any pulses (peas, beans, and lentils) and too few fruits and vegetables. At the same time, it often features too much red and processed meat, dairy, sugary drinks, and refined grains.

Diet and longevity

The largest gains, researchers found, would be made by eating more pulses, whole grains and nuts, and less red and processed meat. But eating more pulses alone could add over two years of life expectancy for both men and women.

For older people, the gains would be smaller but still substantial, the study notes. People in their sixties, for example, could add 8.4 years of life if they swapped red and processed meat for healthier alternatives.

Additionally, those in their 80s could still gain 3.4 years.

Researchers concluded: “Understanding the relative health potential of different food groups could enable people to make feasible and significant health gains.”

Food is fundamental for health. The Global Burden of Disease Study, published in The Lancet, found that poor diets are estimated to cause 11 million deaths every year – that is one in five adult deaths.

Find out more about healthy eating here.

This article was republished with permission from Viva!

This article was written by Jemima Webber on the PBN Website.

The City Government of Kabankalan, Philippines, in Negros Occidental, where Susano lived, announced her passing online. 

“It is with sadness in our heart when we received the news that our beloved Lola Francisca Susano passed away early this Monday evening November 22,” the post reads, adding that she “will always remain as our inspiration and pride.”

Susano was born on September 11, 1897, according to CNN Philippines, and was said to be the last living person born in the 19th century. She had 14 children, one of whom is also a centenarian at 101 years old. In her free time, she liked to sing and play the harmonica. 

The publication added that in September this year, Guinness World Records was still in the process of verifying the documentation required to grant Susano the official title of world’s oldest person.

Diet and longevity

A “diet of fresh vegetables and fruits” was Susano’s “secret to longevity,” Business Mirror reports. And specifically, produce that her family grew themselves without using pesticides. 

The supercentenarian especially enjoyed sweet potato, okra, pumpkin, and eggplant, as well as oatmeal and laswa, which is a boiled vegetable soup. She didn’t eat pork, and consumed little amounts of other meat, the Metro reports.

She also abstained from alcohol. 

Susano’s granddaughter Merlene Susano told GMA 7’s Amazing Earth: “Everything Grandma eats is really life-prolonging.”

It’s not the first time a link between diet and longevity has been made. A study published in July last year found that getting just three percent more of one’s total calories from plant protein lowers risk of premature death by five percent. 

Separate research found that changing three percent of calorie intake from animal protein to plant-based sources was attached to a 10 percent decrease in death from any cause, for both women and men. 

In the study, swapping out eggs and red meat in favor of plant proteins lowered death risk for women and men by 21 and 24 percent respectively. 

.The impact on diet and years lived has been explored for decades now. Research from 2001 found that vegetarian men in the US tended to live, on average, for 10 years longer than meat-eating men. For women, ditching meat appeared to add another six years to their lives.

This article was written by Jemima Webber on the PBN Website.