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Longevity Experts Say This Diet Habit Could Be More Powerful Than Counting Calories

By Joseph Arangio Men's Journal

Updated June 27, 2026 12:47 PM

Diet has long been recognized as one of the biggest drivers of long-term health, alongside regular exercise and quality sleep. But despite decades of nutrition education, many Americans still struggle to follow eating patterns linked to a longer life.

According to The Wall Street Journal, longevity researchers argue that the problem isn't a lack of information-it's that the healthcare system isn't built to help people make lasting dietary changes.

Instead of focusing on quick fixes, the researchers say healthcare should prioritize nutrition as a cornerstone of disease prevention and healthy aging.

The Longevity Diet Experts Keep Coming Back To

According to Valter Longo, PhD, and Sebastian Brandhorst, PhD, both at the University of Southern California's Leonard Davis School of Gerontology, nutrition research continues to point toward a familiar eating pattern for promoting longevity.

They recommend a diet centered on vegetables, whole grains, legumes, nuts, and healthy plant-based fats, along with moderate amounts of fruit and fish, as reported by WSJ. Red and processed meats, added sugars, and ultraprocessed foods should remain limited.

Protein deserves attention, too-but perhaps not in the way social media often suggests. The authors cite research indicating that adults may benefit from consuming enough protein to meet their needs without overdoing it, with a significant portion coming from plant sources, as reported by WSJ.

The challenge, they write in WSJ, isn't knowing what to eat-it's creating habits people can maintain for years rather than weeks.

Why Sustainable Eating May Beat Extreme Diets

In the WSJ essay, Longo and Brandhorst argue that many popular weight-loss strategies produce short-term success before weight gradually returns.

Instead, they point to structured eating patterns supported by emerging research, including moderate time-restricted eating and fasting-mimicking diets. They note that limiting food intake to roughly an 11- to 12-hour eating window each day may be easier for many people to sustain than more aggressive fasting schedules.

The researchers also highlight fasting-mimicking diets, developed at the University of Southern California, which are designed to mimic the biological effects of fasting while allowing carefully structured meals over a five-day period, as reported by WSJ. They cite clinical research suggesting these programs may improve metabolic health and reduce markers associated with aging, though larger long-term studies are still underway.

Simple Nutrition Habits You Can Start Using Today

While healthcare policy changes may take years, Longo and Brandhorst explained to WSJ how individuals can begin improving their diet immediately by focusing on sustainable habits rather than perfection. Their recommendations include:

Fill more of your plate with vegetables, whole grains, beans, and nuts.
Replace saturated fats with healthier unsaturated plant-based fats when possible.
Cut back on ultraprocessed foods and added sugars.
Limit red and processed meats instead of making them daily staples.
Choose an eating routine you can realistically maintain over the long term rather than chasing rapid weight loss.

In their WSJ essay, Longo and Brandhorst argue that healthy food should be treated more like medicine, with insurance covering dietitians and proven nutrition programs. Until that happens, they say the best thing you can do is make healthier food choices every day. Those small habits can add up to a longer, healthier life.

This story was originally published by Men's Journal on Jun 27, 2026, where it first appeared in the Health section. Add Men's Journal as a Preferred Source by clicking here.

This story was originally published June 27, 2026 at 11:33 AM.