A longevity expert says these are the two changes to make to your diet if you want to live a long, healthy life

Your diet has a big influence on how long you might live and how much of your lifetime will be spent in good health, but, according to Dr Matt Kaeberlein, a scientist, longevity expert and founder of healthtech company Optispan, there’s no magic fix that you can make to your diet that will ensure you live for an extra 10 or 20 years. But there are small changes that everyone can make to reduce the risk of certain illnesses.

“There’s no one-size-fits-all answer, but there are some rules of thumb that I think cut across all of these things,” says Kaeberlein.

Here are the two things he thinks everyone should keep in mind.

1. Avoid highly-processed foods

You’ve probably heard about ultra-processed foods (UPFs), with many experts advising against eating them in anything but limited quantities. “Highly-processed foods can negatively impact lifespan through several interconnected mechanisms,” says Kaeberlein.

UPFs in particular are bad for our health, which include things like sugary cereals, soft drinks and some types of processed meats.

One of the reasons UPFs are bad for our health is that they’re often high in calories, but low in nutrients. “That means you can meet or exceed your daily energy needs while still missing essential vitamins, minerals, and fiber, leading to deficiencies that quietly erode long-term health,” says Kaeberlein.

“Second, the combination of refined sugars, unhealthy fats and additives drives chronic inflammation and oxidative stress. Over time, that accelerates the biological processes of aging and raises the risk for heart disease, diabetes and cancer.”

Finally, consuming a significant amount of highly-processed foods can lead to insulin resistance, which is the root cause of metabolic disease and type two diabetes. “These conditions both reduce healthspan and increase mortality risk,” says Kaeberlein.

Although it’s very difficult to avoid them altogether, Kaeberlain advises against making UPFs “a staple in your diet”.

“There’s nothing wrong with having a protein bar once in a while, just try to buy a high-quality one,” he says.

2. Set a calorie goal

“Obesity is the most common driver of chronic disease in developed nations and it shortens lifespan,” says Kaeberlein. With this in mind, he recommends setting a loose calorie target to help prevent obesity.

“Setting a meaningful calorie target requires you to complete three steps that will greatly reduce your risk of obesity and metabolic disease,” he explains.

These three steps are:

1. Figuring out your personal calorie target, which requires you to understand where you are now and, if appropriate, where you need to get to in terms of body composition.
2. Understanding the calorie content of the food and drink you choose.
3. Building the habit of paying attention to what you eat.

“These simple but powerful practices create a sustainable path toward a healthier, higher-quality diet and ultimately, a longer healthspan and lifespan,” says Kaeberlein.