ALL GUIDES / NUTRITION
Explore dietary patterns, gut health and the limits of fasting research. Focus on sustainable choices that fit your circumstances.
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Start with food before adding restrictions
- Start with everyday food choices
Use the food list as a practical starting point.
- Understand meal-timing tradeoffs
Review nutrition and medication questions before fasting.
- Put gut-health claims in context
Learn what microbiome findings can and cannot tell you.
Explore the full collection
Longevity Diet Food List: What to Eat After 45
Explore everyday food choices without chasing anti-aging promises.
The Blue Zones Diet After 45: What the Research Suggests
Distinguish observed dietary patterns from proof that one diet extends life.
Intermittent Fasting After 60: Evidence and Risks
Review meal-timing evidence, nutrition needs and medication considerations.
Gut Microbiome After 45: What Your Gut Bacteria Can and Can’t Tell You
Put microbiome research and consumer claims in context.
Curious about cellular cleanup? Read our guide to autophagy and fasting claims.
Browse all guides · How we handle evidence
Educational content. Not medical advice.
Keep one next step visible: After choosing an everyday food choice, use the weekly habit planner to write down the action or question and when you will return to it. Recording a plan does not measure a health benefit or replace clinical advice.
Explore the broader reading collections: The nutrition archive brings food-related guides together. Keep supplement claims separate from everyday food choices with the supplements collection, and use the science and research collection for context on interpreting evidence.