Nutrition and Longevity: What Are We Eating – And What Should We?
“You literally are what you eat. So, what are you eating?” – Peter Diamandis
Nutrition is one of the most powerful levers for longevity. It’s not just about eating 'healthy,' but about understanding how food affects our metabolism, muscle mass, inflammation, energy, brain function, and regeneration. It’s no surprise that nutrition is a foundational pillar of all serious longevity programs.
In Slovenia, too, we face modern-day nutrition challenges. According to FAO data, we consume about 25 kg of sugar per person annually, above the European average. Excess weight, metabolic syndrome, and microbiome imbalances are on the rise. But this isn’t fate—it’s an opportunity for a fresh start.
Sugar – The Silent Saboteur of Longevity
Sugar isn’t just empty calories—it’s a systemic issue. It causes inflammation, burdens the liver, disrupts metabolism, and accelerates aging. Longevity and sugar don’t mix.
Tactic: Reject dessert before it reaches the table. Don’t shop hungry. Choose foods with a low glycemic index.
When We Eat Matters (Almost) More Than What
Time-restricted eating (intermittent fasting) is a powerful tactic. Shortening the eating window to 6–8 hours improves insulin sensitivity, promotes autophagy, and reduces inflammation.
Tactic: Eat dinner at 5 PM, breakfast at 8 AM—and give your body 15 hours of fasting. If that’s not doable, aim for at least a 12-hour break without snacks.
Eat in the Right Order – Sequence Matters
Dinner: first vegetables, then protein, then carbs. This simple habit lowers the glycemic response, boosts satiety, and promotes GLP-1 hormone production—which regulates appetite.
Tactic: This method can naturally regulate blood sugar—without drugs or supplements.
Protein as a Shield Against Aging
Muscle mass is the best investment in healthy aging. Proteins are the building blocks. After age 40, we lose muscle—unless we train consciously and eat enough.
Tactic: Every meal should contain 20–30 g of protein. Combine plant and animal sources. Focus on quality, not quantity.
Before You Eat – Breathe, Not Scroll
Deep breathing activates the parasympathetic nervous system, improving digestion and reducing stress. Three deep breaths before eating can significantly improve nutrient absorption and how you feel.
Tactic: Breathe, look at your plate, eat slowly. Food isn’t just fuel—it’s your relationship with yourself.
Nutrition as Part of the Journey
Food isn’t just therapy—it’s also experience. On Longevity Travel journeys, we explore food in its full dimension: discovering local flavors, learning new approaches, and tasting dishes that heal and inspire.
In many wellness resorts worldwide (from Switzerland to Thailand, Portugal to Bali), you’ll find programs that include:
• Personalized nutritional guidance
• Functional nutrition
• Fasting protocols
• Microbiome restoration
• Therapeutic meals with regenerative effects
You don’t have to become a nutrition guru—but you can learn a few tips that will serve you for life. Travel is often the best moment to start fresh.
Long-Term Thinking: Don’t Chase the Magic Pill
As Dr. Peter Attia says, the search for a single pill or supplement to fix everything is a misguided path. Nutrition isn’t 'one-size-fits-all.' We must consider context, goals, biochemistry, and individual lifestyle.
Your body isn’t a lab—it’s an ecosystem. And food is its information.
Where Do We Start?
At Longevity Travel, we don’t just offer trips. We provide support in selecting the right hotels and programs where you can cultivate a healthier relationship with food. There is no one recipe for everyone—but there is one that’s right for you.
Write to me—and we’ll find a path together where you’ll experience more than just a getaway.
Luxury isn’t where you go. It’s how you feel – for life.
Discover programs that support your longevity goals: https://longevitytravel.life/collections/programs-list