The Longevity Diet: What to Eat to Support Your OutFit Training

When it comes to extending not just lifespan but "healthspan"—the years you live with full mobility, cognitive clarity, and independence—what you eat may be just as important as how you move. While our OutFit training sessions provide the optimal physical stimulus for longevity, your dietary choices create the nutritional foundation that supports or undermines these efforts.

"I've been exercising consistently, but I'm not seeing the results I expected," is a common concern we hear from new members in their 50s and 60s. Often, the missing piece isn't more exercise—it's the right nutritional approach that works synergistically with physical training.

The Science-Backed Longevity Diet

Recent research has converged on specific dietary patterns that consistently correlate with longer, healthier lives. A landmark study published in The Lancet examined dietary patterns across 195 countries and found that poor diet is responsible for more deaths than any other risk factor globally, including smoking (GBD 2017 Diet Collaborators, 2019).

But what exactly constitutes an optimal "longevity diet" for active adults over 40? Let's examine what the research tells us.

The Foundation: Mediterranean-Style Eating

The Mediterranean diet has shown the most consistent association with longevity across multiple studies. A meta-analysis published in the British Medical Journal involving over 1.5 million participants found that greater adherence to the Mediterranean diet was associated with a significant reduction in overall mortality, cardiovascular disease, cancer, and neurodegenerative disease (Sofi et al., 2014).

What makes this pattern so effective? Research points to several factors:

1. Anti-inflammatory properties: A study in Endocrine, Metabolic & Immune Disorders Drug Targets found that the Mediterranean diet's combination of foods helps reduce systemic inflammation—a key driver of age-related decline (Casas et al., 2016).

2. Cardiovascular protection: Research in the New England Journal of Medicine demonstrated that a Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced major cardiovascular events by approximately 30% in high-risk individuals (Estruch et al., 2018).

3. Telomere preservation: Fascinating research in The BMJ found that greater adherence to the Mediterranean diet was associated with longer telomeres—the protective caps on chromosomes that shorten with age (Crous-Bou et al., 2014).

Key Components of the Longevity Diet

Based on convergent findings from multiple studies, including the landmark PREDIMED trial and Blue Zones research, here are the evidence-based components of a longevity-promoting diet:

1. Plant Predominance

Research published in JAMA Internal Medicine involving more than 73,000 people found that eating more plant protein was associated with substantially lower mortality, particularly from cardiovascular causes (Song et al., 2016).

At OutFit, we recommend making 2/3 of your plate plant-based foods, including:

• Colorful vegetables (especially leafy greens)

• Legumes (beans, lentils, peas)

• Whole fruits

• Nuts and seeds

• Whole grains

2. Omega-3 Rich Foods

A systematic review in JAMA found that consumption of omega-3 fatty acids from seafood was associated with lower risk of fatal coronary heart disease (Mozaffarian & Rimm, 2006). These healthy fats also support the inflammatory response to exercise, potentially improving recovery.

The best sources include:

• Small fatty fish (sardines, anchovies, mackerel)

• Salmon (preferably wild-caught)

• Walnuts and flaxseeds

3. Quality Protein Distribution

Maintaining muscle mass becomes increasingly critical after age 40. Research in the American Journal of Clinical Nutrition suggests that older adults may need more protein than younger adults to maintain muscle mass (Bauer et al., 2013).

A study in the Journal of Gerontology: Medical Sciences found that even distribution of protein intake throughout the day (25-30g per meal) was more effective for stimulating muscle protein synthesis than consuming the same amount primarily in one meal (Mamerow et al., 2014).

Quality protein sources supported by longevity research include:

• Legumes (combined with whole grains for complete protein)

• Sustainably-caught fish

• Fermented soy (tempeh, natto)

• Free-range eggs

• Small amounts of pasture-raised poultry and meat

4. Strategic Carbohydrate Intake

Carbohydrate quality and timing matter significantly. A study in Lancet Public Health found that both very low-carb diets and very high-carb diets were associated with increased mortality, while moderate consumption (50-55% of calories) from high-quality sources was optimal (Seidelmann et al., 2018).

For active adults in our OutFit programs, we recommend:

• Consuming most carbohydrates around your training sessions

• Focusing on unprocessed sources like whole grains, starchy vegetables, and fruits

• Minimizing refined grains and added sugars

5. Healthy Fat Sources

A large study in JAMA Internal Medicine found that replacing saturated fats with unsaturated fats was associated with lower mortality (Wang et al., 2016).

The best sources supported by longevity research include:

• Extra virgin olive oil

• Avocados

• Nuts and seeds

• Fatty fish

6. Time-Restricted Eating

Emerging research supports the benefits of time-restricted eating patterns. A review in the New England Journal of Medicine suggests that intermittent fasting may trigger cellular pathways that improve metabolism, reduce inflammation, and enhance stress resistance (de Cabo & Mattson, 2019).

For many OutFit members, a 12-hour overnight fasting window (e.g., finishing dinner by 7 PM and eating breakfast after 7 AM) provides benefits without undue stress on the body.

Special Considerations for Active Adults Over 40

Our OutFit training approach creates specific nutritional needs that differ somewhat from sedentary adults:

1. Protein Timing and Recovery

Research in the Journal of the International Society of Sports Nutrition suggests that consuming protein within 1-2 hours after resistance training enhances muscle protein synthesis, particularly important for adults over 40 (Kerksick et al., 2017).

For our members, we recommend a small protein-containing meal or snack (15-25g protein) after training sessions to support recovery.

2. Hydration Strategies

Dehydration risk increases with age due to physiological changes. Research in the Journals of Gerontology found that older adults have diminished thirst sensation and impaired kidney function compared to younger adults (Kenney & Chiu, 2001).

For OutFit participants, we recommend:

• Consuming 0.5-1 ounce of water per pound of body weight daily

• Adding electrolytes during longer outdoor sessions

• Monitoring hydration status through urine color

3. Micronutrient Considerations

Research in Ageing Research Reviews identified several micronutrients that become particularly important with age and activity (van Dronkelaar et al., 2018):

• Vitamin D: A study in JAMA Internal Medicine found that low vitamin D levels were associated with twice the risk of mortality (Schöttker et al., 2014)

• Magnesium: Essential for muscle function and often depleted through sweat

• B vitamins: Critical for energy production and neurological function

• Antioxidants: Help manage exercise-induced oxidative stress

The Anti-Inflammatory Emphasis

Chronic inflammation accelerates aging and undermines training adaptations. Research in Aging and Disease identifies diet as one of the most powerful tools for managing this inflammation (Furman et al., 2019).

Specific anti-inflammatory dietary components supported by research include:

• Polyphenols: Found in berries, olive oil, green tea

• Curcumin: The active component in turmeric

• Omega-3 fatty acids: From fatty fish, walnuts, flaxseeds

• Fiber: Feeds beneficial gut bacteria that produce anti-inflammatory compounds

A study in the Journal of the American College of Cardiology found that people who consumed the most pro-inflammatory diets had a 46% higher risk of heart disease compared to those eating anti-inflammatory diets (Li et al., 2020).

Real-World Application: The OutFit Approach

At OutFit, we recognize that nutrition science can be overwhelming. That's why we've distilled the research into practical guidelines that complement our training approach:

The OutFit Plate Method

For most meals, we recommend:

• 1/2 plate colorful vegetables

• 1/4 plate quality protein

• 1/4 plate complex carbohydrates

• 1-2 thumb-sized portions of healthy fats

  
  

This simple visual approach removes the need for calorie counting while ensuring nutrient density and balance.

Hydration-First Strategy

Many hunger signals are actually thirst in disguise. Research in the Annals of Family Medicine found that inadequate hydration was associated with higher BMI and obesity (Chang et al., 2016).

We encourage members to drink water first when feeling hungry between meals, then reassess true hunger after 15 minutes.

The 80/20 Approach

Psychological sustainability is critical for long-term adherence. Research in the International Journal of Obesity found that flexible eating patterns produced better long-term outcomes than rigid approaches (Westenhoefer et al., 2013).

We advocate for following longevity nutrition principles roughly 80% of the time, allowing 20% flexibility for social occasions and favorite foods.

Common Myths About Aging and Nutrition

Myth 1: You need less protein as you age

Reality: Research in the Journals of Gerontology suggests that protein needs actually increase with age to prevent sarcopenia (Bauer et al., 2013).

Myth 2: Weight gain is inevitable with aging

Reality: A study in the American Journal of Medicine found that maintaining physical activity and making dietary adjustments can prevent age-related weight gain (Mozaffarian et al., 2011).

Myth 3: Metabolism slows dramatically with age

Reality: Recent research in Science showed that metabolic rate remains relatively stable from 20 to 60 years, declining only about 0.7% per year after age 60 (Pontzer et al., 2021). Activity level and muscle mass are more influential factors than age alone.

Five Simple Steps to Start Today

1. Add one Mediterranean component daily: Research shows even partial adherence offers benefits (Sofi et al., 2014). Try olive oil instead of butter or an extra serving of vegetables.

2. Experiment with a 12-hour eating window: A study in Cell Metabolism found that even this moderate approach improves metabolic parameters (Chaix et al., 2014).

3. Consume protein at each meal: Aim for 25-30g per meal to maximize muscle protein synthesis (Bauer et al., 2013).

4. Swap refined grains for whole versions: Research in the Journal of Nutrition shows this simple switch reduces inflammatory markers (Katcher et al., 2008).

5. Stay hydrated: Drink water before and after OutFit sessions, with a goal of clear to light yellow urine throughout the day.

   
   
   
   

Beyond Diet: The Holistic Approach

While nutrition is crucial, it works best as part of our comprehensive approach to longevity:

• OutFit training: Providing the physical stimulus for strength, balance, and cardiovascular health

• Community connection: Research in PLOS Medicine shows strong social relationships improve longevity (Holt-Lunstad et al., 2010)

• Nature exposure: Studies show time in natural environments reduces stress hormones (Park et al., 2010)

• Quality sleep: Critical for recovery and hormonal balance

Your Personalized Nutrition Journey

Everyone's nutritional needs are slightly different based on genetics, activity level, health history, and preferences. At OutFit, we provide personalized guidance to complement our training programs.

References:

• Bauer, J., et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542-559.

• Casas, R., et al. (2016). The immune protective effect of the Mediterranean diet against chronic low-grade inflammatory diseases. Endocrine, Metabolic & Immune Disorders Drug Targets, 16(4), 341-350.

• Chaix, A., et al. (2014). Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges. Cell Metabolism, 20(6), 991-1005.

• Chang, T., et al. (2016). Inadequate hydration, BMI, and obesity among US adults: NHANES 2009-2012. Annals of Family Medicine, 14(4), 320-324.

• Crous-Bou, M., et al. (2014). Mediterranean diet and telomere length in Nurses' Health Study: population based cohort study. BMJ, 349, g6674.

• de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541-2551.

• Estruch, R., et al. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine, 378(25), e34.

• Furman, D., et al. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822-1832.

• GBD 2017 Diet Collaborators (2019). Health effects of dietary risks in 195 countries, 1990-2017: a systematic analysis for the Global Burden of Disease Study 2017. The Lancet, 393(10184), 1958-1972.

• Holt-Lunstad, J., et al. (2010). Social relationships and mortality risk: a meta-analytic review. PLOS Medicine, 7(7), e1000316.

• Katcher, H. I., et al. (2008). The effects of a whole grain-enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome. American Journal of Clinical Nutrition, 87(1), 79-90.

• Kenney, W. L., & Chiu, P. (2001). Influence of age on thirst and fluid intake. Medicine and Science in Sports and Exercise, 33(9), 1524-1532.

• Kerksick, C. M., et al. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14, 33.

• Li, J., et al. (2020). Dietary inflammatory potential and risk of cardiovascular disease among men and women in the U.S. Journal of the American College of Cardiology, 76(19), 2181-2193.

• Mamerow, M. M., et al. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition, 144(6), 876-880.

• Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA, 296(15), 1885-1899.

• Mozaffarian, D., et al. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine, 364(25), 2392-2404.

• Park, B. J., et al. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26.

• Pontzer, H., et al. (2021). Daily energy expenditure through the human life course. Science, 373(6556), 808-812.

• Schöttker, B., et al. (2014). Vitamin D and mortality: meta-analysis of individual participant data from a large consortium of cohort studies from Europe and the United States. BMJ, 348, g3656.

• Seidelmann, S. B., et al. (2018). Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. The Lancet Public Health, 3(9), e419-e428.

• Sofi, F., et al. (2014). Mediterranean diet and health status: an updated meta-analysis and a proposal for a literature-based adherence score. Public Health Nutrition, 17(12), 2769-2782.

• Song, M., et al. (2016). Association of animal and plant protein intake with all-cause and cause-specific mortality. JAMA Internal Medicine, 176(10), 1453-1463.

• van Dronkelaar, C., et al. (2018). Minerals and vitamins in bone health: the potential value of dietary enhancement. British Journal of Nutrition, 120(8), 859-876.

• Wang, D. D., et al. (2016). Association of specific dietary fats with total and cause-specific mortality. JAMA Internal Medicine, 176(8), 1134-1145.

• Westenhoefer, J., et al. (2013). Cognitive and weight-related correlates of flexible and rigid restrained eating behaviour. Eating Behaviors, 14(1), 69-72.