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Polyphenols
linked to autophagy + sirtuin pathways
Pillar · Nutrition13 min readUpdated May 2026
Nutritionandlongevity
Mediterranean and Blue Zones patterns converge on the same picture — plants first, fish present, modest restriction, sufficient protein. The strongest dietary evidence base for healthspan rewards consistency over fashion.
Cell, 2014 (Madeo et al.)
≤80 % full
Okinawan hara hachi bu eating principle
+processed meat
raises all-cause mortality dose-dependently
−1 % / g fiber
all-cause mortality decrease per +g fiber
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The longevity plate
A composition that converges across Mediterranean, Okinawan, and Adventist diets. Pick a season to see what fills the plate.
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