⭑ Too big to ignore ✔ 30 year study of 100,000+ people
⭑ How to make your diet changes stick ✔ What I've learnt
⭑ Why now? ✔ Now is always the best time to start to improve your longevity
⭑ 6-month plan - one step at a time

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.

Today's newsletter is a one-topic format, because the results of a 30-year study of diet and healthspan can’t be ignored.

Let's face it, most of us don’t change except in response to a threat, especially a life-changing threat. For me it was being confirmed as having Type 2 diabetes.

More and more people in my circles are being faced with similar threats but 20 years later than me. This is why I say I was lucky to have been diagnosed with T2D at 50. The shock led to change (after being in denial for a couple of months).

So, you may ask, in the absence of a threat does education help? I think it does, for 2 reasons. Firstly, you may be at a tipping point even in the absence of a threat and this newsletter tips you over, or secondly, you will have a "prepared mind" should you sense a threat. Read on ...
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Your podcast of this newsletter is here (12 min).

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You Know You Should Eat Better—Here's How to Make It Stick

You've heard it countless times: eat healthier, feel better. But if you're over 50 like me, trading familiar comfort foods for something new can feel overwhelming—especially with decades of habits that take energy to overcome.

Too big to ignore: a recent Nature Medicine study followed 105,015 people in the US for 30 years and found that just 9.3% reached their 70s with sharp minds, strong bodies, and stable moods.

The difference-maker? Plant-focused diets, with the AHEI plan (Alternative Healthy Eating Index) showing the strongest connection to healthy aging.

The Alternative Healthy Eating Index (AHEI) scores diet quality by promoting the consumption of healthy foods like fruits and whole grains while discouraging unhealthy options, with higher scores linked to better health outcomes.

Changing our diet isn’t about judgment, in my opinion. It's about reckoning with the realisation that we are self-harming, and then about finding your own path from knowing to doing, one realistic step at a time.

⇒ Link to Harvard Health explaining the AHEI​

The 20/20 Approach: Small Changes, Big Impact

Over the years, I've come to appreciate what I call my "20/20 Rule" because, like many of us, dramatic overnight changes rarely stick in my life. The approach is refreshingly simple: adjust by 20% in both directions—do 20% less of what isn't serving you and 20% more of what might help.

When I first started working on my own health, I didn't clear out my entire kitchen or commit to daily workouts. Instead, I reduced portions of certain foods by about 20% and added a 20-minute brisk walk three times weekly. For you it might mean replacing a fifth of your plate with vegetables or swapping one processed snack for fruit. Then next month, take another small step forward.

If your desired change is about portion size here is a tip which sounds corny if not bizarre, but it works. Buy smaller dinner plates. If you are reducing your serves by 80% they can look immediately unsatisfying on your current plates. Reducing the size of your plate eliminates that immediate perception.

What makes the "20% less 20% more" scheme work is that our bodies and minds barely register these modest shifts—yet over time, energy improves and health markers often follow. We're not talking perfection here; we're talking progress at a pace that respects where each of us is starting from.

And last but not least, it works because we aren't islands in our home and social lives. Drastic changes are hard to hold when everyone around you is sticking to their routine. On the other hand you can still fit in fine when you are only changing 20% of your routine at a time.

Why This Matters Now

If you checked the link above you have seen that the Alternative Healthy Eating Index isn't some complicated diet trend—it's simply a pattern favoring vegetables, fruits, whole grains, nuts, and lean proteins like fish, while reducing sugar, red meat, and sodium.

Those following the AHEI had a 65% higher likelihood of preserving their cognitive abilities compared to those who did not eat as healthily.

Even more pronounced - those who adhered to the AHEI were more than twice as likely to maintain their physical capabilities.

The study found that higher consumption of ultraprocessed foods is clearly associated with significantly lower odds of healthy aging and maintaining cognitive, physical, and mental health. I don't think this is one of those food findings that will be contradicted in the future.

A Step-by-Step Path That Works for Real Life

None of us can transform decades of eating patterns overnight—nor should we try. The research links long-term plant-based habits with better aging, and we can ease in through familiar territory. Here's a six-month pathway that honours your starting point:

• Month 1-2: Lean Into Healthier Basics—Try incorporating lean proteins like chicken or turkey. Perhaps it's grilled chicken alongside your regular mashed potatoes instead of a burger. Add a simple side of any vegetable you already enjoy. I enjoy daily baby spinach now, which I never expected.
• Month 3-4: Mix in More Plants—Experiment with colorful vegetable combinations alongside familiar proteins. Consider a chicken stir-fry with bell peppers over rice, or tacos with extra lettuce and a spoonful of beans. Perhaps replace one processed snack with something fresh that appeals to you.
• Month 5-6: Explore Plant-Forward Options—If it feels right, try a few meals where plants take a larger role. Maybe it's fish with a grain side and roasted vegetables, or a bean-based soup with a small amount of meat for flavor. Consider scaling back red meat to occasional enjoyment.

When I first started making changes, I found that simple combinations of familiar foods felt more natural than dramatic diet overhauls or having to look up how to cook quinoa. Still, being curious about plant-based options that might actually taste good helps.

⇒ Consistency matters more than perfection. What small step feels right for your life right now? Whatever you choose, do it. Good luck.

Related: ​​​Brain Health Is Boosted By Eating Less, Often — Here’s How To Start​​​​​​​​​​​​

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@ .com

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