Photography by Sara Bakhshi on Unsplash.
The Relationship Between Diet and Longevity
The relationship between diet and longevity is more complex than many assume. While we all seek clear answers, John emphasises that diet’s impact on lifespan is influenced by factors like exercise, community, and mental health. “Most human research is observational, showing associations rather than causality,” he explains. “Experimental evidence is limited and often focuses on specific groups or outcomes, making it hard to apply universally.” While animal studies offer useful insights, John urges caution in translating them to humans. Nevertheless, one thing remains clear: “What we eat and how much we eat undeniably affects our well-being throughout life.”
Photography by Brigitte Tohm
The Role of Innovation in Behaviour Change
While much attention is given to scientific breakthroughs and new dietary products, John argues that the real frontier of innovation lies in behavior change. “We often look for the next big thing —a superfood, a supplement, a revolutionary diet — but the biggest impact comes from changing how we think and behave around food,” he says. Innovation isn’t just about new knowledge; it’s about applying what we already know more effectively.
John highlights that sustainable health improvements come from integrating healthy habits into daily life. “We need to shift our mindset from short-term fixes to long-term behaviors. This means creating environments —at home, work, and in our communities—that make the healthy choice the easy choice.”
The Psychology of Quick Fixes
The allure of quick fixes is deeply rooted in human psychology. Our brains are naturally inclined to seek immediate rewards, which makes diets promising rapid weight loss or effortless health particularly appealing. This desire for instant gratification often overshadows the understanding that true health is not achieved through quick results but through consistent, long-term habits. Sustainable well-being comes from patience, persistence, and as John share, “making small, daily choices that add up over time.”
“People often overlook their daily habits — like having a biscuit with coffee — but those small, routine choices shape long-term health.”
Making the Most of What We Already Know
Rather than constantly searching for the next health trend, John advocates for optimising what we already know. “The basics haven’t changed: eat a variety of whole, minimally processed foods, maintain energy balance, and stay physically active,” he says.
John emphasises the importance of small, everyday habits. “Our metabolism is influenced by everything we consume, not just one superfood. People often overlook their daily habits — like having a biscuit with coffee — but those small, routine choices shape long-term health,” he points out. These daily decisions, rather than grand gestures, play a significant role in our well-being.
Photography by Leire Cavia
Addressing Ultra-Processed Foods (UPF)
John reveals that the growing consumption of ultra-processed foods is a serious concern. “It’s quite shocking, and there’s a huge amount of interest now in trying to understand this problem,” he shares. With an estimated 50% to 70% of the diet in wealthier nations consisting of ultra-processed foods, John acknowledges the urgency of addressing this issue. He’s part of a committee at the UK Research and Innovation body focused on finding solutions. However, he stresses that addressing the problem requires a multifaceted approach.
Photography by Quin Engle
Global Examples of Healthy Eating
John highlights the Mediterranean diet as a key example of healthy eating practices. “The Mediterranean diet, rich in fruits and vegetables with moderate amounts of meat and dairy, has consistently shown benefits for longevity, reducing age-related diseases like cardiovascular conditions and diabetes,” he explains. But rather than replicating these diets, John suggests adopting their principles — eating plant-based, minimally processed foods, and practicing moderation.
Countries like Japan and Scandinavian nations also share similar dietary habits, emphasising plant-based foods within traditional, and sustainable, diets. These global examples highlight that longevity and health are best achieved through a balanced, diverse diet rather than relying on quick fixes like the latest “superfood.”
“You don’t wait to put out the fire after it has started; you take steps to prevent it in the first place.”
Adapting Diets Across Life Stages
John discusses the particular nutritional needs during key life events, such as menopause. “Women who have gone through menopause experience significant changes to their bone health, and the risk of fractures increases,” he notes. He emphasises the importance of nutrients like vitamin D and calcium, especially for post-menopausal women. But he also stresses the value of prevention before menopause, saying, “You don’t wait to put out the fire after it has started; you take steps to prevent it in the first place.” Prevention, rather than correction, is central to health and longevity.
Photography by Clay Banks
Medications vs. Lifestyle Changes: The Case of Ozempic
John acknowledges that medications like Ozempic can be helpful for managing obesity but cautions against seeing them as a long-term solution. “Ozempic can assist in weight loss, but it’s not a magic bullet. Weight management is about combining medication with sustainable lifestyle changes, including a balanced diet and regular exercise,” he advises. While Ozempic can help with weight loss, it doesn’t address the underlying causes of obesity, such as poor eating habits and lack of physical activity. John believes that pharmaceuticals can complement lifestyle changes but should never replace them.
“We have a lot of general knowledge, but we need more cutting-edge research and innovative solutions to address issues like ultra-processed foods.”
The Future of Nutrition Science
John is hopeful but frustrated by the slow pace of innovation in nutrition science. “We have a lot of general knowledge, but we need more cutting-edge research and innovative solutions to address issues like ultra-processed foods,” he says. He advocates for personalised nutrition, which has been shown to improve eating behaviour, but this should not detract from the higher priority of improving the food environment so that everyone has access to healthier food at prices that they can afford.
Final Thoughts
As we reflect on the future of nutrition science, we at This Curious Life are left with a question: Where does innovation truly need to focus? Is it in the next breakthrough supplement, or should our efforts be directed towards transforming behaviours, using what we already know, and creating food environments that support sustainable health? Perhaps the most meaningful advancements will come not from new discoveries, but from rethinking how we apply the knowledge we already possess.
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