Which Foods Support Longevity?

How well we age is linked to how well we eat.

Register HERE for Dr. Austin Perlmutter’s free webinar on January 28th.

Dear Friend,

When people think about longevity, the focus is often on living longer. But the science tells a more important story: how well we live as we age depends heavily on immune health, metabolic balance, and inflammation control—all of which are influenced by what we eat.

New research is helping clarify which foods best support these systems and which foods may quietly work against them.

Here are a few evidence-based insights shaping the current longevity conversation:

• Longevity is closely tied to immune resilience.
  Chronic, low-grade inflammation (“inflammaging”) is associated with faster biological aging and higher risk of age-related conditions. Diet plays a key role in regulating immune balance over time.

• Food acts as biological information.
  What we eat influences cellular pathways involved in repair, renewal, and energy regulation. Certain dietary patterns support these processes, while others create ongoing metabolic stress.

• Ultra-processed foods matter more than calories alone.
  Diets high in ultra-processed foods are associated with immune disruption, metabolic dysfunction, and a faster pace of biological aging—independent of total calorie intake.

• Some nutrients show consistent links to healthier aging.
  Research highlights the importance of:

  — Polyphenol-rich plant foods

  — Fiber from diverse plant sources

  — Healthy fats, including omega-3s

  — Limiting added sugars and highly refined ingredients

• The gut microbiome is a major player.
  The composition of the microbiome changes with age, and diet is one of the most powerful ways to support microbial diversity, immune signaling, and long-term health.

To explore this science in more detail, we invite you to a live educational webinar with Dr. Austin Perlmutter, Chief Science Officer at Big Bold Health.

In this session, you’ll learn:

• Which foods are most strongly associated with longevity in current research

• How diet influences immune aging and inflammation

• Why food choices affect biological aging—not just weight

• Practical, sustainable ways to apply these insights to everyday eating

If you’re interested in how nutrition, immunity, and aging are connected—and how food choices today may shape health in the years ahead—this session is designed for you.

Warm regards,

The Immunity Solution Team