When we see images of people living well into their 90s, 100s, and beyond, the first question is often: “What are their genes like?”
But the truth is far more empowering.
Longevity is not something you either inherit or miss out on.
It is something you build daily through lifestyle choices, and nutrition sits firmly at the centre of that picture.
What the Longest-Living People Have in Common
Across the world’s Blue Zones — places such as Sardinia, Okinawa and Ikaria — people don’t just live longer, they live better for longer. They remain active, mentally sharp, socially connected and physically capable well into later life.
While genetics play a role, research consistently shows that lifestyle accounts for the majority of longevity outcomes. In fact, up to 80 per cent of how we age is influenced by how we live.
Key shared habits include:
- Eating simple, nutrient-dense foods
- Prioritising regular meals and stable blood sugar
- Staying physically active through daily movement
- Managing stress through routine, purpose and connection
- Avoiding ultra-processed foods as a daily staple
Why This Matters Even More After 40
From our 40s onwards, the body becomes less forgiving of poor habits. Blood sugar regulation changes, muscle mass naturally declines, digestion may slow, and hormone balance becomes more fragile.
This is often when people notice:
- Increased fatigue
- Weight gain around the middle
- Joint stiffness
- Brain fog
- Changes in mood and sleep
These are not signs of “getting old”.
They are signals that the body needs better support.
Nutrition at this stage of life isn’t about restriction or perfection. It’s about consistency, balance and nourishment.
Longevity Starts With Everyday Choices
Long life isn’t built through extreme diets, supplements or trends. It’s built through habits that may seem unremarkable but are deeply powerful over time.
Simple examples include:
- Eating enough protein to protect muscle and strength
- Including fibre daily to support gut and metabolic health
- Choosing whole foods over ultra-processed options most of the time
- Eating regularly to avoid energy crashes and stress on the body
- Supporting sleep and recovery through food, not stimulants
These choices don’t just add years to life — they add life to years.
It’s Never Too Late to Change the Trajectory
One of the most hopeful messages from longevity research is this:
it’s never too late to benefit from healthier habits.
Whether you are 40, 50 or beyond, the body responds remarkably well when it is supported properly. Energy improves. Inflammation reduces. Resilience increases.
Longevity isn’t about chasing youth.
It’s about creating a future where you remain strong, independent and well for as long as possible.
And that future is shaped by what you do today.
Warmly,
Milvia Pili, FNTP
Functional Nutritional Therapy Practitioner
