AG DIET

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Based on the article provided, here are the 10 Big Takeaways (BGT) regarding dietary habits and longevity:

1. The "What You Don't Eat" Shift

The article suggests that while we often ask centenarians what they do eat, the more impactful question for the general population is "What didn't you eat?" Reducing harmful foods is just as critical as adding healthy ones.

2. The Power of "The Big Three"

According to researcher Lars Fadnes, the most significant gains in life expectancy come from increasing the intake of whole grains, nuts, and legumes.

3. Cutting the "Deadly" Western Diet

Typical Western diets—high in refined grains, added sugars, and dairy—are linked to 11 million premature deaths annually. Reducing these is a primary driver for a longer life.

4. Red and Processed Meat Reduction

A major pillar of the longevity-enhancing diet is a drastic reduction in red meat and processed meats, which are specifically cited as detrimental to life expectancy.

5. Start Young for Maximum Impact

A 20-year-old woman in the US switching to an optimal diet could see her life expectancy jump from 81 to 89—a gain of nearly a full decade.

6. It’s Never Too Late to Gain Years

Longevity gains aren't just for the young. The model shows that:

• A 60-year-old woman can gain over seven extra years.

• Even an 80-year-old can add a few extra years to their life by switching.

7. Even a "Halfway" Change Helps

You don't have to be perfect. Modelling shows that switching to a diet halfway between a Western-style and the "optimal" one still results in significant life expectancy gains.

8. Salt is a Silent Killer

Data from people aged 95 and over showed that low salt intake was a common thread. High salt consumption is highlighted as a primary causal factor in cardiovascular disease.

9. Diversity and Balance

Successful "agers" (those 95+) were found to be "paragons of dietary virtue," consistently eating a balanced, diverse diet rich in fruit, vegetables, white meat, and fish.

10. Minimal Alcohol Consumption

Among those who aged most successfully across Asia, Australia, and Europe, only a quarter (25%) drank alcohol, suggesting that low to no alcohol consumption is a hallmark of the longest-lived individuals.

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Would you like me to help you create a meal plan based on these specific "optimal diet" recommendations?