A dietary pattern emphasizing whole plant foods and minimizing animal products and processed foods. This approach is associated with lower levels of chronic inflammation, improved insulin sensitivity, and a healthier gut microbiome, which collectively reduce the risk of major age-related diseases like cardiovascular disease, type 2 diabetes, and certain cancers.
Verdict
A foundational, evidence-based strategy for extending healthspan and reducing disease risk.
HEALTHSPAN IMPACT
Foundational
RISK LEVEL
Very Low
EVIDENCE GRADE
A
MONTHLY COST
$200 - $800
Protocol
- Consume a diet centered on whole, unrefined, or minimally refined plants.
- Emphasize fruits, vegetables, tubers, whole grains, and legumes.
- Exclude or minimize meat, dairy products, eggs, and highly refined foods.
Flags
- Requires careful planning to avoid deficiencies in Vitamin B12, Vitamin D, iron, and omega-3s.
- Vitamin B12 supplementation is generally considered non-negotiable.
- Initial digestive discomfort (gas, bloating) is common as the gut microbiome adapts.
- May be socially challenging or difficult to maintain in certain environments.