Do you ever stop and think about how you are aging?

Now that we are in our 50’s (how did that happen?!) we are becoming VERY aware of how our bodies change as we get older.  

We also often hear from those older than us, “do the trips and experiences while you can!”  I am not sure if this thought should frighten or motivate us?!  Although, I do know that we have watched family members and friends struggle with debilitating health issues and lack of mobility and have had the thought, “I will do everything in my power to avoid what they are going through.”

Can you relate to this?

Obviously, we all know that aging is inevitable.  But your health doesn’t have to diminish as you age!  We have a friend who is 77 years old and still running marathons!  Be encouraged that you have the power to control more than you might think!

So, what are the keys to healthy aging?

Six Cylinders

There are several factors that contribute to how well we age.  Dr. David Katz refers to these as the “six cylinders in the engine of lifestyle as medicine,” which include:

1. Feet (exercise)
2. Fork (eating well)
3. Fingers (not smoking)
4. Sleep (quality and quantity)
5. Stress (managing and preventing)
6. Love (social connections)

At Eat REAL America, we focus a lot of our attention on the “fork” – and eating deliciously and nutritiously.  A very strong argument can be made that this is the most important cylinder in the engine.  The reality is that all six cylinders have to work together.  If one part of the engine gets blocked, the whole thing can seize up and stop working.  Engines firing on all cylinders is why so many people in the Blue Zones thrive for so many years (many into their 100s).

What is the optimal dietary pattern?

As if there wasn’t enough evidence already available, a new study was published last month in Nature Medicine titled “Optimal dietary patterns for healthy aging.”  This study analyzed data from two other studies, which included over 105,000 participants with an average starting age in their 50s.

Over a follow-up period of up to 30 years, they assessed adherence to eight different dietary patterns, along with the consumption of ultra-processed foods.  The goal was to determine associations between these dietary patterns and healthy aging, which they defined as reaching at least 70 years of age free from significant chronic diseases, with good cognitive, physical, and mental health.  

What were their findings?

• Only 9.3% of participants achieved “healthy aging.”
• They used a scoring system called the Alternative Healthy Eating Index (AHEI) to evaluate the subject dietary patterns.
• Participants who followed the AHEI diet had an 86% higher chance of achieving healthy aging at age 70.
• Participants who followed the AHEI diet has a 2.2x (220%) higher chance of achieving healthy aging at age 75 compared to those who didn’t follow that dietary pattern.

What were the components of the healthiest eating pattern?

The study findings suggest that “dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may enhance overall healthy aging.“

The AHEI scores the dietary patterns based on how often people eat (or avoid) certain food groups and nutrients.  It focuses on quality rather than just calories or quantity.  Each component is scored from 0 to 10, with a maximum score of 110.  A higher total score means the dietary pattern is more strongly associated with lower risk of chronic disease and higher likelihood of healthy aging.  The components include:

Minimizing regrets

We are big fans of The Legacy Project.  It’s a collection of practical advice from approximately 1,500 of America’s elders.  People from across the country, in their 70s, 80s and beyond, were asked the question, “What are the most important lessons you have learned over the course of your life?”

They know from experience that the penalty from a lifetime of bad health habits is NOT death, but likely years and years of suffering from chronic disease.

Their advice: what you do TODAY for your health is critically important.  Here are just a couple of their responses:

“It’s not dying you should worry about…it’s chronic disease.”

“It is not how long you will live, but how well you will live — your body may need to last you 100 years, so you should live that way.”

It’s Never Too Late!

Preventing illness and disease should be our first goal.  But evidence even shows that existing disease can be reversed!  YES — it can be reversed!

Don’t we all deserve to continue to enjoy life as we get older?!  Of course, we want to enjoy every moment with our kids today…and then when our kids are grown, we want to be around to spoil our grandkids too!  Plus, have more free time to do more volunteer work, travel, and enjoy our hobbies.

We know simple behaviors can lead to much better health.  It doesn’t have to be expensive.  It doesn’t have to include a fancy diet.  And it doesn’t have to be complicated.  It’s really simple…EAT REAL FOOD!  And keep all of the cylinders in your engine performing at their best.

Simple habits from those who live to be 100:

Here are just a few simple habits from those who have aged healthfully to help keep you inspired and focused:

• Enjoy breakfast like a king.
• Eat lots of vegetables, fruits, nuts and whole grains (in other words, REAL FOOD!).
• Eat mostly plants…including lots of BEANS!
• Enjoy meat and fish in small portions – 3 to 4 ounces – occasionally.
• Cook at home…where you control the ingredients.
• Enjoy meals with family and friends.  (Not standing up and never eat with one hand on the steering wheel!)
• Eat until your stomach is 80% full.  Emphasize quality over quantity — no mindless eating.
• Celebrate and enjoy quality REAL food!

Inspiration from Zonya

In case you missed it, Zonya shared a FREE replay of a webinar she did on Anti-Aging Food Secrets: Reverse Aging with Every Bite for Longevity & Vitality!

In this video, she discusses why aging isn’t about slowing down—it’s about thriving with strength, energy, and vibrant health!  And how your food choices have the power to turn back the clock.  In this session, she dives into how seed oils, added sugars, and nutrient gaps play a role in the aging process.  She also shares easy, delicious food swaps to heal your body and reduce pain.

And if you’re interested, she just started her 3-month EAT REAL for Your Health: Weight Loss Intensive.  You can read more about it here and you can use the coupon code EATREAL10 to save 10%.

Every Decision Counts!

This new study is a powerful reminder that healthy aging isn’t luck—it’s lifestyle.  And it starts with the simple, everyday choices you make about food.  Eating well isn’t about perfection.  It’s about progress.  Every balanced meal is an investment in your future strength, sharpness, and vitality.

Remember, you have the power to shape your future – one delicious meal at a time!