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The concept of longevity has become a popular topic in the health and wellness space.
There might not be a magic pill for living forever but we know that a good diet can help keep us healthier for longer.
Michaela Sparrow is not only a clinical nutritionist and naturopath but a longevity expert and founder of The Longevity Remedy.
As you might expect, Michaela knows a thing or two about eating for long-term health—but what does she eat every day?
“I have designed my diet (for 80% of the time) to fit into what works for my body, all of my research into how nutrition influences ageing and disease and also based on gene testing too, which has empowered me to make healthy choices more often.”
Michaela notes that a lot of her diet is based on her specific needs.
“I have genes that make me more susceptible to inflammation and oxidative stress, making it harder for me to lose fat and very easy for me to gain fat. I’m also more prone to blood sugar dysregulation and insulin resistance.”
However, Michaela also believes in a healthy balance when it comes to food.
“I live an 80/20 life, good 80% and ‘bad’ 20% of the time, because I love a margarita, pizza, pasta, basically I am a huge foodie, and I don’t want to deprive myself and I find living this way helps me maintain my health and weight and enjoy a social life.”
A Longevity Expert’s Day On A Plate
Breakfast
I usually have three to four eggs (scrambled, fried or omelette) with one sautéed whole red onion, one zucchini and a handful of rocket—always cooked in olive oil.
Olive oil is truly a longevity superfood, research shows we should be consuming 20-40 mils of olive oil every day for benefits.
I love eating lots of eggs, they are one of the most nutritious foods on the planet and have every vitamin and mineral you need except for vitamin C. If I am extra hungry I will have a piece of wholemeal spelt sourdough and butter.
I sometimes have my ‘longevity’ smoothie, which is water, vanilla pea protein powder, unflavoured collagen powder, hemp seeds, chia seeds, macadamia nuts, two to three tablespoons of Greek yoghurt, frozen berries, frozen broccoli and a handful of rocket, or grilled salmon and sautéed vegetables.
Lunch
I have salad with some type of green (rocket, spinach or lettuce—I always alternate), pepitas, red onion, hemp seeds, macadamia nuts, cucumber, olive oil, feta and some type of protein—either a can of tuna, some grilled steak, chicken, lamb chops, haloumi or boiled eggs.
Alternatively, I have leftovers or food that I’ve meal prepped. This could include the following:
- Chicken/Beef stirfry
- Veggie & Beef casserole
- Taco mince + salad
- Veggie Soup (and I will add some collagen powder and hemp seeds to up the protein content)
Snacks
I will usually have a mid-morning snack and an afternoon snack, I aim for at least five grams of protein at each snack.
I typically have any of the following: a cheese stick, handful of nuts, berries, seaweed snacks, boiled eggs, chopped veggies, yoghurt with fruit and seeds, pears, green apples, seed crackers and cottage cheese.
I actually love making mini healthy cheese platters so I can snack whilst I work and also get a little bit of a dopamine. The protein snacks keep the blood sugar stable and the adrenals happy. Plus I get lots of vitamins, minerals and antioxidants.
Dinner
There is always some type of protein and vegetables at dinner.
I don’t eat rice or pasta often at home very often (I save it for my 20% meals).
Dinner might be any of the following:
- Steak/Lamb Chops/Chicken Breast with either a big green salad or lots of baked veggies, including potatoes (but I turn them into resistant starch potatoes first)
- Beef stew made with bone broth and heaps of vegetables
- Bolognese (with lots of vegetables grated into the sauce) served with zucchini noodles. I love making “red” meals that I can add heaps of tomato paste, which is a great anti-ageing superfood, with one of the highest sources of lycopene which is a longevity nutrient especially beneficial for cardiovascular and skin health.
- Taco mince (any mince dish I always add heaps of grated veggies to) and I will either have that with lettuce cups or regular tacos and always with guacamole, which is another super anti-ageing food (especially when you add onion, garlic and coriander to it).
- Veggie soup made with bone broth
A Longevity Expert’s Nutrition Principles
Here, Michaela shares the reasoning behind a lot of her diet choices.
A blood sugar regulation diet
A lower carb, low GI, higher protein and healthy fat diet keeps my blood sugar stable, supports healthy insulin sensitivity, prevents the afternoon energy crash and helps my brain function.
Studies show that there is a correlation between blood sugar dysregulation and 8 of the top 10 leading causes of death (including cardiovascular disease, stroke, cancer, Alzheimer’s disease, chronic respiratory disease, kidney disease) and it is extremely ageing on the skin.
Blood sugar dysregulation can lead to insulin resistance and studies have shown 1 in 3 people have this metabolic disease (I was one of them) and this is why I eat this way 80% of the time
Eating within one hour of waking
This also helps keep my blood sugar stable, but most importantly it supports healthy adrenal function and the stress response by preventing a big spike in the stress hormone cortisol.
Starting the day in a high cortisol state means you will store more fat, create more inflammation and end up with blood sugar crashes.
Since high cortisol is a form of chronic stress which is one of the leading underlying causes of premature ageing, this one is super important to follow for longevity and also maintaining a healthy weight.
Breakfast is usually my most low carb meal of the day
A high carb breakfast in the morning leads to a too high spike in blood sugar, when this happens we get a big surge of insulin to remove the glucose from the blood. Insulin is a fat storing, inflammatory hormone. I save my healthy carbs for lunch onwards.
Three litres of water a day and a sprinkle of salt
Keeping my body hydrated is essential, but the key to proper hydration is electrolytes, they help improve the absorption of your water. The electrolytes also support healthy adrenal function and blood sugar balance.
Berries and nuts for snacks
Berries are a great Low GI fruit so they wont spike your blood sugar, they are also rich in many anti-ageing compounds. Nuts have a great source of protein and healthy fats and many minerals and I find the combo helps keep my energy stable and fight off cravings.
Lots and lots of vegetables
Research shows for optimal longevity and disease prevention we should be eating between 600-800 grams of veggies every day and eat as many different ones as we can (the more diverse our veggie intake the happier out gut bacteria).
I try and add as many veggies into my meals as possible, I will also do a big batch of veggie juice twice a week and have a glass of that most days, the juice is like my insurance policy for my vegetable intake.
I always feel the most amazing when I eat heaps of veggies and they make my skin glow (also I want to look as young as I can for as long as I can, and the veggies certainly do that).
One tablespoon of fermented foods everyday
Fermented foods have so many health benefits, especially for our microbiome. Keeping your microbiome healthy and happy is essential for longevity. I usually have a range of different ferments in the fridge to choose from.
You can find Michaela on Instagram and The Longevity Remedy website.
