Individualized dietary planning based on the Mediterranean diet and Blue Zone principles, aimed at reducing the risk of chronic disease and supporting quality of life.
Indication
- Individuals with a family history of chronic diseases (cardiovascular disease, diabetes, cancer)
- Metabolic risk factors (insulin resistance, dyslipidemia, values close to the hypertension threshold)
- Prevention of age-related muscle loss (sarcopenia)
- Nutrition aimed at preserving cognitive health
- Individuals seeking to strengthen immune function and overall health
- Those who prefer a preventive health approach during periodic check-ups
Preparation
- Comprehensive blood tests (lipid profile, fasting glucose, HbA1c, CRP, vitamin D, B12, ferritin)
- Current blood pressure measurements and body composition analysis if needed
- Family history and personal medical background
- A nutrition diary along with sleep and activity habits
- Current list of medications and supplements
How it's performed
- An evidence-based risk assessment is performed (cardiovascular, metabolic, inflammatory)
- A Mediterranean-style, plant-forward plan is created
- Whole grains, legumes, vegetables, fruits, fish, and olive oil are at the center of the plan
- Refined sugar, processed meats, and trans fats are reduced
- Resistance exercise and regular physical activity are recommended
- Lifestyle factors such as sleep, stress, and social connections are addressed
Post-procedure
- Follow-up every 3 months and repeat tests as needed
- Monitoring of body composition and muscle mass
- The plan is adapted to the patient's life stage
- Coordinated follow-up with the physician for multidisciplinary needs
- An annual comprehensive evaluation is recommended
Risks
- Nutrition alone does not guarantee lifespan; all lifestyle factors are addressed together
- Excessively restrictive diets or unproven 'anti-aging' protocols are not recommended
- Supplements that may interact with current medications should be used only with physician approval
- Results vary between individuals due to genetic differences and individual health status
FAQ
Does longevity nutrition extend my life?
No nutrition plan can guarantee lifespan. Evidence-based approaches (Mediterranean-style, plant-forward eating) may reduce the risk of chronic disease and support healthy aging; however, this is not a 'definitive formula'.
Is intermittent fasting beneficial?
Some individuals show favorable effects on metabolic parameters; however, it is not suitable for everyone. It is contraindicated in people with diabetes, pregnancy, or a history of eating disorders. The decision is individualized.
Which supplements are recommended?
High-evidence interventions are personalized. Vitamin D and omega-3 may be considered in some individuals. Comprehensive 'anti-aging' supplement protocols are not recommended without test results.
Is calorie restriction necessary?
Some animal studies have shown that calorie restriction may extend lifespan, but human data are limited. Excessive restriction carries the risk of muscle and bone loss. The priority is quality and balance.
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