If there’s one thing I want to hammer home today, it’s this: food is medicine. What you choose to put on your plate isn’t just about how you look—it directly impacts how long you live and, more importantly, how well you live. In this blog, I’m diving into the exact foods and habits that will support a longer lifespan and a longer healthspan—because who wants to live to 90 if the last 20 years are full of aches, disease, and dependency?

Let’s get into it.

Longevity Isn’t Just About Years—It’s About Quality

There’s a difference between lifespan and healthspan. Lifespan is the number of years you live. Healthspan is the number of good years you live—disease-free, mobile, independent, and thriving. And believe it or not, your daily nutrition choices have a huge say in both. That’s the foundation of today’s topic.

I’m breaking it down into six major food categories that are scientifically linked to better metabolic health, stronger hearts, sharper brains, and lower inflammation. I’ll give you examples for each so you know what to shop for, and then wrap up with a fun—and serious—question: If I could only eat six foods for the rest of my life, with the sole goal of living as long and healthy as possible, what would they be?

Let’s find out.

Protein: Your Metabolism and Muscle Mass Insurance

We talk a lot about protein in the 10WT world, and for good reason. Muscle is a metabolically active tissue, which means the more lean muscle you have, the more efficiently your body uses food for energy. This protects your metabolic health and helps you maintain a healthy body composition over time. But it’s also about function. As we age, muscle naturally declines—unless you work to maintain it with resistance training and protein.

And independence in later life? That depends on strength. Nobody wants to have to call someone to lift their groceries or get up from a chair. So, protein is a non-negotiable. Aim for about 0.7 to 1 gram of protein per pound of your ideal body weight.

Monounsaturated Fats: Heart Health Heroes

Heart disease is the number one cause of death in the U.S., and that’s not slowing down. But you can fight it with smart fats—specifically, monounsaturated fats. These fats help improve blood flow and reduce your risk of heart-related issues like stroke or heart attack.

Sources like extra virgin olive oil, avocados, and nuts (especially almonds and cashews) are great places to start. They taste great and go with almost anything.

Omega-3 Fats: Brain and Inflammation Support

While monounsaturated fats help the heart, omega-3s help your heart and your brain. They’re anti-inflammatory, improve cellular function, and make up a large portion of your brain tissue. A healthy dose of omega-3s is strongly linked to lower risk of dementia and Alzheimer’s.

To get yours, prioritize fatty fish like salmon, sardines, cod, and mackerel two to three times per week. Plant-based options like flax seeds, chia seeds, and walnuts also help, but DHA from animal sources is especially key for brain health.

Colorful Foods: Antioxidant Powerhouses

If you’ve ever heard “eat the rainbow,” this is why. The color in fruits and veggies comes from powerful antioxidants and phytonutrients that neutralize harmful free radicals in your body. Free radicals come from pollution, stress, and poor food choices—and if left unchecked, they damage your cells and increase your risk of chronic disease.

When antioxidants outnumber free radicals, you win. So make sure your grocery cart is full of reds, oranges, yellows, greens, blues, and purples. Each color plays a role in protecting your immune system and improving overall health.

Fiber: The Underrated MVP

Fiber might be the single most overlooked nutrient when it comes to long-term health. It supports gut health, helps regulate your blood sugar, keeps you full (which helps prevent overeating), and plays a key role in managing your metabolism.

Some top fiber sources include vegetables like broccoli, Brussels sprouts, and cauliflower, fruits with skin like apples and berries, whole grains like quinoa and oats, and legumes like lentils and black beans. I often say if you can track only one thing for health, track your fiber.

Probiotics and Fermented Foods: Gut Health Game Changers

Your gut microbiome—aka the trillions of bacteria in your digestive system—is critical for your overall health. When the bad bacteria outweigh the good, it leads to what’s called gut dysbiosis, and that can trigger leaky gut, inflammation, and a host of other chronic issues.

Probiotic and fermented foods help populate your gut with beneficial bacteria. Think yogurt, sauerkraut, kimchi, kefir, and kombucha. These help keep your gut lining strong and inflammation levels down, both of which support a longer, healthier life.

My List: The 6 Foods I’d Eat Forever

Now for the fun part. If I had to choose just six foods to eat for the rest of my life—strictly with the goal of living the longest, healthiest life—here’s what I’d pick:

Yogurt, for the double punch of protein and probiotics.

Grass-fed beef, for high-quality protein and a broad spectrum of micronutrients.

Avocados, for heart-healthy fats and fiber.

Salmon, for omega-3s and brain health.

Broccoli, for fiber, antioxidants, and simplicity.

Blueberries, for antioxidants and deliciousness.

And my honorable mention? Lentils. They’re high in both fiber and protein, super versatile, and I eat them almost every day in my salad.

Bringing It All Together

Look, none of this is about perfection. It’s about stacking the odds in your favor. You don’t need to overhaul everything overnight—but if you can start to prioritize a few of these food categories, you’ll be giving your body the tools it needs to thrive long-term.

Make this easy for yourself: Pick one to three foods from each of the six categories and add them to your regular grocery list. The more consistently you eat these foods, the more you’ll notice improved energy, digestion, and overall vitality.

I hope this helps you get closer to the healthiest version of yourself—and ultimately, to your Best You.