One of the main risk factors for early mortality and morbidity in developed countries is inadequate nutrition, usually due to excess. This is highlighted by Dr. Manuel J. Castillo, a specialist in nutrition and endocrinology and president of the scientific committee of the Spanish Society of Anti-Aging and Longevity Medicine (SEMAL), who will take part in the fourth edition of the Longevity World Forum, a global hybrid-format congress that will bring together leading scientists and technologists in longevity and healthy ageing in Madrid from 18 to 20 February.
Christmas starts in November… and the kilos stay
The season of excess is no longer limited to Christmas Eve and Christmas Day. Company dinners, meals with friends, family gatherings and back-to-back events from November through late January extend the period in which we eat more —and worse— than usual. Several studies have shown that during this time frame, adults may gain between 0.4 and 1.5 kilos, and that a significant part of that increase is not lost afterwards, contributing to progressive weight gain year after year. This small but repeated annual increase is associated with a higher risk of obesity, type 2 diabetes, cardiovascular disease and other age-related conditions.
Eat less, live longer
According to Dr. Castillo, the combination of genetic predisposition and poor diet can lead to ischaemic heart disease, cancer and neurodegenerative disorders. Prevention involves reducing caloric intake without falling into malnutrition, prioritising low-calorie, high-quality foods.
The SEMAL scientific committee president notes that “we can reach a life expectancy of 120 years and enjoy good health up to 100 years if we maintain a healthy lifestyle. For this, following an appropriate diet and caloric restriction is essential.”
Shorter eating windows and satiety
In recent years, eating patterns that not only reduce total calories but also concentrate meals into shorter time windows —such as time-restricted eating— have gained prominence. Recent reviews suggest these strategies may influence satiety, help maintain lost weight and improve energy balance.
These approaches aim for a similar effect to the concept popularised in Okinawan culture as hara hachi bu, which involves stopping eating when one feels about 80% full. There, the combination of a vegetable-rich, low-calorie diet and this moderate eating practice has been associated with lower rates of obesity and metabolic diseases, as well as a higher proportion of centenarians.
What animal models show
In animal models, the evidence is particularly consistent: caloric restriction extends lifespan across multiple species. Recent mouse studies show that not only the amount of calories matters, but also when they are consumed. In a study published in Science, rodents subjected to caloric restriction and fed only within a specific time window aligned with their active phase lived up to 35% longer than those consuming the same calories spread throughout the entire day.
Plenty of information, low adherence
Despite the abundance of scientific evidence, the biggest challenge remains adherence. Dr. Castillo notes that “we lack the ability to resist the reward of tasty foods that are readily available. We may be convinced of the health benefits of certain foods, but our willpower often doesn’t match.”
The role of nutraceuticals
In the pursuit of a healthy and balanced diet, nutraceuticals are playing an increasingly important role. These are food-derived extracts that may have positive health effects, isolated and concentrated to be consumed in tablets or similar forms. “They are personalised based on each individual’s characteristics and needs and can help prevent and treat disease,” Dr. Castillo concludes.
The Longevity World Forum will dedicate several sessions to reviewing the latest evidence on caloric restriction, dietary patterns, the Mediterranean diet and nutraceuticals, as well as discussing how to translate these recommendations into clinical practice and broader public adoption to enable longer and healthier lives.
