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The Longevity Diet: A Step-By-Step Plan to Live Longer and Healthier

Who doesn’t want to live a long, healthy life? We believe that healthy eating is an essential key to healthy aging, starting at any time in life.

The Power of Healthy Eating

There is great power in the food we eat. Some foods can make us healthy. Some can make us sick.

It is estimated that approximately 80% of the food sold in supermarkets today did not exist when many of us were children. Unfortunately, most of these “new foods” are unhealthy, genetically-modified and highly refined products loaded with chemicals, sugar, salt and fat. Additionally, factory-farmed chemical/hormone-injected animal meats, poultry, and dairy products can also cause a variety of serious illnesses.

Whether you are in poor health and would like to get well or are in good health and would like to stay that way, we recommend adopting the Longevity Diet – a whole-food, plant-based eating program. Not only will it make you healthier and extend your lifespan, it will also benefit the environment and create welfare for the animals!

We both overcame devastating, life-threatening diseases at age 65 – renal cell carcinoma (kidney cancer) and Myasthenia Gravis – by transitioning to a whole-food, plant-based eating style. We are now in our 80s and feel better than ever!

Switching to a whole-food, plant-based diet is going to be a game-changer for so many of you. It has worked for us and for so many others who we have mentored.

This means eliminating all meat, fish, dairy, and processed foods. Also reducing or avoiding salt, sugar, and oil. It’s definitely not as daunting as it sounds, and it gives you a huge edge in living a longer and healthier life. Here’s the plan to get there and love it!

Step #1: Determine WHY You Want to Change the Way You Eat

Is it to:

  • Reverse disease, prevent illness, lose weight, increase energy, feel better about how you look?
  • Help improve the environment?
  • Help advance animal welfare?
  • All of the above?

Step #2: Educate Yourself

It’s imperative to read books that will educate you on the benefits of healthy eating. Here are some great titles:

 Documentary movies to watch online:

  • Forks Over Knives
  • What the Health!
  • Game Changers
  • Seaspiracy
  • Eating Your Way to Extinction

Research Recipes:

  • Our website provides a nice list of recipes.
  • Google “plant-based chili recipe” or any other meal you may want to make. You will find a ton of easy and tasty choices.

Step #3: Make a Plan and Commit to It

Look at this as a lifestyle change and opportunity to try new, delicious and nutritious foods.

Determine how you want to do this: 100% all in, 45-day trial and see how you feel, or a gradual approach (which we do not advocate).

Commit to your plan. Write it down and post it in your home (I am committed to a WFPB lifestyle to reverse diabetes, lose weight, save the environment, show love for animals, etc.) Write it. Stick with it. Bet on yourself. You can do it!

Get your doctor’s approval or find a physician who practices lifestyle or functional medicine or one who follows a whole-food, plant-based diet.

Step #4: Do a Pantry and Refrigerator Makeover

This is big! Give away all non-compliant foods that you presently have in your home – meats, chicken, fish, eggs, all dairy products, plus highly processed foods such as chips. The plan is to replace them with nutritious plant-based foods.

Step #5: Shop for Healthy Foods

  • Read labels. Avoid corn ingredients (syrup, fructose), chemicals, and anything you don’t recognize.
  • Avoid processed foods, GMOs, soft drinks.
  • Look for the word “vegan” and its butterfly symbol.
  • Buy organic whenever possible (especially corn and soy).
  • Shop for fruits and vegetables – both fresh and frozen.
  • Purchase unsweetened plant-based milk, i.e., almond, soy, etc.
  • Choose protein-rich foods: nuts – seeds – beans – legumes – lentils – grains (whole grain pasta, rice, quinoa, leafy greens, colorful veggies).
  • Just buy fresh, clean, nutritious, whole foods!

Step #6: Get Cooking! The 3 “E’s”

  • Easy – start with simple-to-make meals
  • Experiment – try new recipes
  • Enjoy – make cooking a hobby, not a chore

Step #7: Join a Whole-Food, Plant-Based Group

Find a local group or an online one that promotes whole-food, plant-based eating. If you don’t find a group that serves your interest, organize your own. Most importantly, don’t give up. Know that more and more people are switching every day. You are not alone!

Step #8: Do Your Best

  • Don’t be too hard on yourself.
  • Focus on the major stuff like switching from meat, fish, dairy and eggs to plant-based foods and whole grains.
  • Do your best, but if you “fall off the wagon” once in a while just get back on track!

Good to Remember

Avoid pushing this eating style on anyone. Simply do your best in your own life. When the time is right, spread the word about your diet and invite family and friends to join you in this healthy eating journey!

Adopt a daily exercise program to complement your new eating regimen such as walking, biking, chair exercises, qigong, etc. See our website for many ideas and resources for this at

Remember that every bite of food we take either feeds disease or fights it. This Longevity Diet helps enable you to prevent and even reverse illness and overweight, as well as to live longer and healthier. We encourage you to give it a try and make it a part of your life.

Editor’s Note: This article is not medically reviewed and should be used for informational purposes only.

What is your longevity diet? Do you think it is improving your health? In what way? Have you recently changed your diet or lifestyle for healthier results? Please do share!

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The Author

Bob and Fran German are healthy aging advocates, authors, and coaches. They are both 80+ years young and love sharing their strategies for great health, happiness, and longevity, starting at any age. See them on YouTube at and check out their Website at

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