Anti-Ageing & Longevity Nutrition

Nutrition that slows ageing, supports regeneration and healthy longevity

The course shows how to create a very healthy, anti-inflammatory and regenerative eating model that supports metabolic health, the hormonal system, skin, hair, nails, muscles, brain, gut, heart and immunity.

Course programme

1. The biology of ageing and longevity nutrition
2. Anti-ageing diet – key principles
3. Dietary components with rejuvenating and regenerative effects
4. Diet for skin, hair and nails
5. Diet for muscles and tissue regeneration
6. Diet for hormones and metabolism
7. Anti-ageing supplements – what makes sense

✔ specific protocols – case studies ✔ base diet templates for the most common needs ✔ supplementation ✔ working with patients and personalising the diet

Outcomes the course focuses on

• improved skin appearance
• support for hair and nails
• reduced inflammation
• better recovery
• protecting muscles from sarcopenia
• better focus and cognitive function
• more stable blood sugar
• support for hormones and mitochondria
• prevention of cardiovascular, metabolic and neurodegenerative diseases

References

• Estruch et al., PREDIMED, NEJM 2018 – a Mediterranean diet with olive oil or nuts reduced the risk of major cardiovascular events.
• Morris et al., 2015, MIND diet – higher adherence to the MIND diet was associated with slower cognitive decline.
• Morris et al., 2015, Alzheimer’s & Dementia – the MIND diet was associated with a lower risk of Alzheimer’s disease.
• Waziry et al., CALERIE, Nature Aging 2023 – moderate calorie restriction for 2 years slowed the pace of biological ageing (DunedinPACE).
• CALERIE trial – tested 25% calorie restriction in healthy adults for 2 years.
• Hahn et al., BMJ 2022, VITAL – vitamin D for 5 years reduced autoimmune disease by 22%; omega-3 alone had a weaker, non-significant effect.
• VITAL follow-up, 2024 – confirmed the protective effect of vitamin D on autoimmune disease risk in a large randomised trial.
• Tessier et al., Nature Medicine 2025 – eating patterns rich in plant foods with moderate amounts of healthy animal foods supported healthy ageing.
• Hanna et al., 2024 – review highlighting the Mediterranean diet as one of the best-studied models of healthy ageing.
• Godos et al., Nutrients 2025 – review showing the Mediterranean diet supports quality of life and prevention of age-related chronic disease.
• Vinci et al., 2025 – review of the main dietary patterns supporting healthy ageing: Mediterranean, DASH and MIND.
• Tse et al., 2025, systematic review – the MIND diet shows promising effects on memory, global cognition and executive function, though RCT results are mixed.
• Naharro-Rodriguez et al., 2025 – skin ageing involves inflammation, extracellular matrix degradation and senescence signalling.
• Dakhovnik et al., 2025 – collagen supplementation is being studied in the context of healthy ageing, but its mechanisms and effect on longevity need further research.
• Nguyen et al., 2026 – sarcopenia is a key element of ageing; nutrition, protein and resistance exercise are the basis of preventing muscle loss.
• Reviews of omega-3 and vitamin D in sarcopenia, 2025 – vitamin D affects calcium metabolism and muscle function, and omega-3 may support muscles and reduce inflammation.
• Koca et al., 2025 – polyphenols may influence immunity, oxidative stress and inflammation at different stages of life.
• Zhang et al., 2025 – plant polyphenols may delay ageing by reducing oxidative stress and inflammation and improving mitochondria and the microbiota.
• Braučič Mitrovic et al., 2026 – fisetin and quercetin are being studied as senotherapeutic compounds, but clinical translation needs further research.
• NCT05234203, polyphenol study – a clinical trial assessing the effect of a polyphenol-rich supplement on epigenetic immune age.