Nutrition is simultaneously the most impactful and most confusing domain of longevity science. The Mediterranean diet has the strongest epidemiological evidence for lifespan extension. Time-restricted eating shows metabolic benefits in controlled trials. Caloric restriction extends lifespan in every model organism tested. Yet the practical question — what should I actually eat? — remains surprisingly difficult to answer with precision.
This category cuts through nutritional noise with evidence-based analysis. We cover dietary patterns (Mediterranean, ketogenic, carnivore, plant-based) with honest assessments of what the controlled trial data actually shows versus what the epidemiology suggests. We examine fasting protocols — from 16:8 time-restricted eating to prolonged fasting-mimicking diets — and their effects on autophagy, insulin sensitivity, body composition, and longevity biomarkers. We also cover specific macronutrient and micronutrient strategies: protein requirements for muscle preservation after 40, glucose management for metabolic health, and the gut microbiome's role in aging.