5 Foods I Eat Every Day as a Bioscientist Studying Aging

How we age isn’t determined by our genes alone.

Lifestyle plays a huge role, and diet is one of the most influential factors within our control.

The food we eat is far more than just calories.

It acts as information for our biology, influencing inflammation, immune function, brain chemistry, and even which genes are switched on and off.

There’s no single perfect diet for everyone.

But research consistently points towards certain foods and dietary patterns that help tip the balance towards healthier aging.

I'm a big foodie, so I try to eat a wide variety of nutrient-dense foods.

Because overall dietary pattern and plant diversity appear to matter more than any single "superfood".

That said, these are five foods I try to include every day.

I’ll explain the fascinating science behind each one and tackle some of the common myths along the way.

I use around 2 tablespoons of extra virgin olive oil every day because it’s one of the most well-researched dietary additions for supporting longevity.

Large human studies associate higher intake with:

• 19% lower risk of death from any cause [1]

• 30% lower risk of cardiovascular disease

• 31% lower risk of cancer [2]

These studies can’t prove olive oil is the direct cause of these benefits. But the data aligns with decades of laboratory and animal research.

Tip: If possible, choose a good-quality extra virgin olive oil in a dark glass bottle, ideally with a recent harvest date and single origin.

Berries are a powerhouse for healthy aging because they’re rich in anthocyanins - polyphenols responsible for their deep blue and red colours.

In a 15-year study of US adults, higher berry intake was associated with:

• 21% lower risk of death from any cause (all berries)

• 14% lower risk (strawberries)

• 21% lower risk (blueberries) [6]

Other human studies also link higher berry intake with better heart health and slower cognitive decline. [7,8]

A recent umbrella review of the human evidence on anthocyanins found that they consistently help to reduce inflammatory markers, improve blood lipids (lower triglycerides and LDL cholesterol), and may exhibit inhibitory effects on cancer development. [9]

Put simply, regularly eating berries may help protect your brain, heart, and cells - systems especially vulnerable to aging.

Tip: I usually buy frozen berries. They’re cheaper, don’t spoil quickly, and are frozen at peak ripeness. I add a handful to my morning yoghurt bowl.

Fermented foods (kimchi, yogurt, kefir) can deliver live microbes and bioactive compounds that directly target aging pathways like inflammation, gut barrier function, and metabolism.

• Human randomised trials show that increasing fermented food intake can improve gut microbiome diversity and reduce some inflammatory markers - important because a more diverse microbiome can help process different fibres and produce beneficial compounds that support health. [10]

• A recent meta-analysis of large cohort studies found that higher intake of live microbe-containing foods (particularly yoghurt and cheeses), was associated with a lower risk of all-cause mortality. [11]

Tip: I have a bowl of Greek yoghurt most mornings (150g) and often mix in a spoonful of kefir for extra microbial diversity (yoghurt typically contains 2-3 strains, kefir can contain 10-30+).

Coffee is one of the most consistently studied drinks for healthy aging.

Large observational studies (following hundreds of thousands of people over many years) associate moderate coffee intake (2-3 cups/day) with a lower risk of:

• Death from any cause (15-20%) [12]

• Cardiovascular disease

• Parkinson’s disease [13]

Tip: If you tolerate it well, 1-3 cups daily can be a pro-longevity morning habit. I switch between caffeinated and decaf. Quality also matters.

Eggs are often called “nature’s multivitamin” because they pack a wide range of nutrients into a small package - including 13+ vitamins and minerals, choline, and high-quality protein (vital for maintaining muscle mass as we age).

I’m particularly interested in choline because it is used to make acetylcholine - a chemical messenger that helps brain cells communicate, supporting memory and learning. Studies suggest higher choline intake is associated with better cognitive health and lower dementia risk as we age. [15,16,17]

My tip: I eat 2 eggs most days. Despite containing cholesterol, eggs have little effect on blood cholesterol for most healthy people - overall dietary pattern matters far more.

These five foods form the foundation of what I eat most days

(And often, several are already ticked off in my breakfast!).

I also include plenty of other whole foods throughout the week - a variety of fruits, vegetables, quality carbohydrates, and protein sources such as dairy, beef, fish, and chicken.

Healthy aging isn’t about chasing individual “superfoods”. It’s about the overall pattern:

• Mostly whole foods

• A diverse range of plant and animal foods

• Plenty of fibre variety (aiming for 30+ different plant foods per week - think herbs, spices, fruits, vegetables, and drinks)

I’d love to hear from you - what foods do you try to include most days?

Reply to this email or share in the comments.

Thanks for reading, and have a great rest of your week.

— Ollie

Disclaimer: This post provides educational information based on scientific research and is not medical advice. It does not establish a doctor-patient relationship. Always consult a qualified healthcare professional before making lifestyle changes, addressing medical conditions, or starting new treatments.

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