Longevity-Focused Eating – 4 Ways to Design Your Health from the Inside Out

Written by Honor Tremain, Nutritionist, Author, and Journalist

Honor Tremain is an award-winning longevity nutritionist, author, and journalist whose journey into nutrition began with a personal health crisis. Determined to reclaim her life, she completed qualifications in nutrition, eventually healing herself and going on to complete a Bachelor of Science degree.

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From the ages of 18 to 23, I was bedridden with eight chronic illnesses. I had chronic fatigue syndrome, fibromyalgia, arthritis, tinnitus, gout in my feet, IBS, extreme anxiety, depression, vertigo, and I was overweight. What was wrong with me? I had chronic inflammation.

Chronic inflammation is the leading cause of premature aging, pain, disability, and mortality worldwide. It is linked to asthma, cardiovascular disease, cancer, diabetes, kidney disease, liver disease, autoimmune disorders, obesity, arthritis, Alzheimer’s, anxiety, and depression. Chronic inflammation is caused by a combination of poor diet, physical inactivity, environmental and industrial toxins, infections, poor sleep, and psychological stress.

I knew I had to get better, but didn’t know how. So, I enrolled in a Diploma of Nutrition, pursued a science degree, became a science and wellness journalist, and spent the next 10 years experimenting on myself, interviewing some of the smartest people in the world, and trying to understand what went wrong.

What I discovered

We are extraordinarily complex and so is food

The human body is an exceptional piece of living machinery. Within us lies an energy generator, a sophisticated chemistry lab, two powerful supercomputers that think and feel (the brain in your skull and the other in your gut), and an intricate network of moving parts that heal, restore, and, even more astonishingly, are capable of creating new life.

Yet we often forget how much we ask of this remarkable universe of systems until something goes wrong. And today, countless people find themselves trapped in the same frustrating cycle:

“I’m eating well and exercising, but I’m still inflamed, aging rapidly, diseased, and not losing weight.”

For decades, nutritionists and natural health practitioners have recognized that food has the power to shape our entire biology. We truly are what we eat. While this idea was once considered alternative, modern medicine has now embraced it. Physicians, researchers, and scientists from all fields are openly advocating for nutrition as a frontline tool in disease prevention and healing.

Many of the world’s most popular health podcasts and blogs are no longer talking about the newest pharmaceutical drugs or calorie counting but about the latest superfoods, herbal discoveries, or lifestyle practices that boost real health and longevity.

Science has finally pulled up a chair to the ancient truth Hippocrates expressed more than two millennia ago, “Let food be thy medicine and medicine be thy food.”

And today, this philosophy is backed by some of the strongest research we’ve ever had.

My story: When food became my turning point

Unlike a traditional dietitian, I’m a naturopathic nutritionist with a science degree, trained in both scientific and complementary medicine. I have always believed that the truth lies somewhere between the two, and that blending them can offer the most powerful approach to healing. But I didn’t begin this journey from a place of wellness.

Between the ages of 18 and 26, when I should have been glowing with vitality, I wasn’t. I had multiple chronic illnesses, was bedridden, and lived on a diet of chocolate doughnuts, cigarettes, soda, chocolate bars, coffee, apple juice, and health-star-rated white bread. I didn’t just eat poorly, I also treated myself poorly. My inner dialogue was harsh and critical, and I believed I wasn’t good enough, perfect enough, or acceptable.

My body responded.

After years of living this way, I realized something had to change. I began noticing how certain foods directly influenced my mood, energy, pain levels, and even my thoughts. That awareness became the spark I needed.

I threw myself into my studies, graduated, became a practitioner, an international columnist, and through science, observation, and a lot of trial and error, I rebuilt my health from the inside out.

And what evolved from that journey was a highly practical, deeply effective way of eating and being, one inspired by some of the world’s longest-living cultures, supported by science, and suitable and effective for our modern lives today.

What longevity-focused eating is

Let’s first look at two of the healthiest and most researched traditional longevity dietary models on the planet:

1. The Okinawan diet (blue zone)

A plant-rich lifestyle with:

• 58-60% vegetables (including purple sweet potato, bitter melon, sea vegetables, daikon, and green papaya)

• 33% grains like millet, rice, and noodles

• 5% soy foods (organic tofu, miso, natto)

• 1-2% fish and occasional pork

• Green and white tea, spices, dashi

  
  

The Okinawans also live by a concept of their life purpose, what they live for, called Ikigai.

2. The Sardinian Mediterranean diet (blue zone)

A vibrant way of eating centered on:

• A base of fresh seasonal local vegetables, herbs, and fruits

• Whole grains, legumes, handmade breads, and pastas

• Raw nuts, seeds, and cold-pressed olive oil

• Fish and sardines often

• Eggs weekly

• Dairy/poultry fortnightly

• Red meat monthly

• Red wine aged in oak, enjoyed socially

• Zero packaged or processed foods

• Meals prepared and eaten together, because connection is medicine too.

3. Taking the best of science and traditional diets

This is a combination of my experience with wellness, both with patients and myself, interviews with some of the top minds in science, and the best parts of the two most brilliant Blue Zone diets. And you get a way of eating that looks like this:

• 50% fresh vegetables (50:50 raw to lightly steamed, rich in colors: purples, greens, reds, oranges, yellows in particular)

• 26% high-quality protein (50:50 plant-based to animal-based)

• 10% good fats and oils (from raw nuts/seeds, chia, flaxseed, small fresh fish, nannochloropsis microalgae)

• 5-7% whole grains, mostly gluten-free carbohydrates (quinoa, millet, brown rice, amaranth, all nutrient-dense and high in fiber)

• 5% fresh fruit (blueberries, raspberries, blackberries, mango, pomegranate)

• 2% fermented foods (kombucha, kimchi, organic tempeh/miso, sauerkraut)

• 2% antioxidant-rich treats (70% dark chocolate and above, handmade roasted coffee, oak-aged red wine, organic green, black, and white tea)

• 1 vegetarian day weekly

• Eat mindfully and with happiness

• Chew food 20-40 times per mouthful to increase absorption of nutrients

• Eat seasonally, locally, and organically where possible

• Share a meal with friends/family

4. Kick-start with a 14-day longevity detox

This two-week rejuvenation detox is great to do every six months and is aimed at:

• Boosting longevity (slowing aging, lessening disease, increasing wellness)

• Reducing inflammation

• Rebalancing digestion

• Kick-starting metabolism

• Replenishing energy

(Always consult your physician or medical/naturopathic practitioner to see if this way of eating is right for you.)

The detox

On rising, have ½ a freshly squeezed lemon with 1 teaspoon of apple cider vinegar in a small amount of room-temperature water, and remember to always rinse your mouth afterward with fresh water to protect your teeth from the acid.

Breakfast option 1, 2, or 3

Before breakfast, take a multi-strain probiotic and/or a shot of naturally brewed kombucha.

1. Greens smoothie

2. Cinnamon apple quinoa porridge

3. Turmeric scrambled eggs with oregano pesto

   
   

Anti-inflammatory longevity tea

Greens smoothie recipe (serves 1)

Use organic rice, oat, quinoa, macadamia, coconut, or almond milk as the base.

• 1 banana, mango, or berries (chopped, optional frozen)

• 1 tablespoon lecithin granules (cholesterol-lowering, increases brain function, protein)

• 1 tablespoon LSA powder (linseed, sunflower, and almond meal, omega-3s for skin, hair, and nails, keeps you regular, high in protein)

• 1 tablespoon cooked quinoa

• 1 tablespoon raw cacao powder (rich in antioxidants, iron, energy)

• ½ teaspoon green food (chlorella, spirulina, barley grass, Seao2’s nannochloropsis microalgae, or a combo of super greens). These are like having the nutritional equivalent of a big bucket of veggies, great for energy, high in protein, keeps you full, and they are detoxing and alkalizing.

  
  

Optional: Add ½ scoop of a natural protein powder to boost protein content.

• ½ tablespoon honey, maple syrup, or agave (to sweeten, if needed)

Blend and serve. Great for a quick, high-protein, slow-burning, high-energy, detoxifying breakfast, or a snack in between meals.

Morning Snack: 1 piece of fruit or a handful of berries and a cup of dandelion leaf tea.

Lunch option 1, 2, or 3

1. Purple rocket salad and protein of choice

2. Basil artichoke salad and protein of choice

3. Minestrone soup

My minestrone soup recipe (serves 6)

• 1 tablespoon olive oil

• 1 red onion, finely chopped

• 1 teaspoon dried turmeric

• ½ teaspoon cayenne pepper

• 1 celery stalk, with leaves, trimmed and finely chopped

• 1 large purple carrot, peeled and chopped

• 3 garlic cloves, crushed

• 4 cups vegetable or chicken stock

• 2 cups tomato paste

• 3 large ripe tomatoes, chopped

• ½ cup cooked brown rice

• ½ cup cooked (or canned, rinsed well) mung beans or red kidney beans

• 1 small zucchini, chopped

• 1 cup kale, chopped

• ½ cup peas

• ½ cup roughly chopped fresh basil leaves

• 2 cups water

• Salt and pepper to taste

Instructions:

1. In a large saucepan, heat olive oil, add onion and garlic, sauté until golden. Then add turmeric and cayenne pepper, and stir for a further 30 seconds.

2. Add all vegetables, minus the kale, and stir over heat. Then add stock, water, tomato paste, beans, and rice to the saucepan. Put the lid on, bring to a boil, then simmer on low for 20-30 minutes.

3. Add kale and salt 3 minutes before serving.

Afternoon snack: A handful of raw or activated organic nuts, and a cup of dandelion root tea.

Dinner option 1, 2, or 3

1. Steamed mixed fresh vegetables with poached chicken

2. Fresh fish with caper berry salad

3. Purple rocket salad with organic tempeh

Anti-inflammatory tongevity tea: Chamomile or sleepy tea an hour before bed.

Fresh fish with caper berry salad recipe (serves 4)

• 2 large fillets of fresh fish of your choice

• 1 fresh lemon

• Salt to taste

• Olive oil

• 1 large handful of fresh Cos lettuce

• 1 large handful of fresh sprouts of choice

• 1 purple carrot, grated

• 1 Lebanese cucumber, chopped

• ½ avocado, sliced

• 7 caper berries

Salad Dressing:

• 1 part extra virgin olive oil

• 3 parts lemon juice

• 1 garlic clove, crushed

• 1 teaspoon dried dill

Instructions:

1. In a casserole dish, add oil, lemon juice, salt, and fish. Place in a heated oven or BBQ at around 150°C. Cook for 15-20 minutes, depending on preference. Meanwhile, prepare the salad in a clean, large bowl.

2. Once the fish is cooked and slightly cooled, serve on top of the salad, with dressing, and enjoy.

Anti-inflammatory longevity tea recipe

1. In a small saucepan, fill halfway with water, add:

   
   

   • 1 teaspoon of fresh ginger, grated

   • 1 teaspoon of fresh turmeric, grated

   • ½ teaspoon of dried organic turmeric

   • ½ teaspoon of dried cinnamon

   • A pinch of black pepper

   • A drop of coconut oil

     
     

2. With the lid on, bring to a boil, then simmer on low for 2 minutes.

3. Drink a shot of this tea throughout the day.

This longevity detox intentionally excludes processed foods, dairy, refined grains, sugar, alcohol, coffee, soft drinks, red meat, and inflammatory ingredients for the 2-week period.

The heart of longevity eating

Longevity-focused eating is a shift from worrying about weight or what’s wrong with you, to nourishing your cells, calming your nervous system, feeding your microbiome, and honoring your body with the fuel it was designed for. Feeling good, being disease-free, losing weight, and slower aging naturally take place as a result.

It’s about joy, eating with people you love, preparing food with intention, and reconnecting with yourself. This isn’t a quick fix. It’s a lifestyle, one rooted in purpose, nourishment, science, and a deep respect for the extraordinary human machine and being that you are.

When you give your brain and body what they need, they respond with clarity, energy, resilience, health, and youthfulness. Because in the end, longevity isn’t just about living longer. It’s about living better.

See more from Honor Tremain and her books, such as A Diet in Paradise, on Amazon or from her website for more complete guides.

Follow me on Facebook, Instagram, and LinkedIn for more info!

Read more from Honor Tremain

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Honor Tremain, Nutritionist, Author, and Journalist

Honor Tremain is an award-winning longevity nutritionist, author, and journalist whose journey into health began with a personal crisis where, between the ages of 18 and 23, Honor was bedridden with multiple chronic illnesses & determined to reclaim her life, she completed a Diploma in Nutrition, eventually healing herself, and went on to complete a science degree. Honor opened a thriving nutrition practice in Sydney, Australia, became a columnist and feature journalist for national and international publications, and in 2015, Honor published her debut book, A Diet in Paradise. Most recently, she founded Daya Pet Food Co., a health-focused and sustainable dog food company that was proudly awarded Best Health-Conscious Dog Food Brand 2025.