5 Habits of the Healthiest People on the Planet – Backed by Science

When it comes to nutrition advice, it’s easy to feel confused.

Eat more fat. No, eat less fat.
Cut carbs completely. Wait—eat carbs, but only before 7pm.
Sweeteners are a safe alternative. Or… they destroy your gut health?

Sound familiar?

If you’ve ever felt overwhelmed by conflicting nutrition advice, you’re not alone. Especially in midlife, when your body starts responding differently to food, stress, and exercise, it can be hard to know what truly supports your long-term health.

That’s why today, I’m cutting through the noise.

In this article, I’ll share five timeless, science-backed nutrition principles—habits lived daily by the world’s healthiest people. From Okinawa to Sardinia, these are the strategies that fuel longevity, vitality, and wellbeing well into your 70s, 80s, and 90s.

And best of all? These habits can work for you, too.

Why Most Diet Advice Fails Midlife Women

Here’s the truth: What worked for your body in your 30s might not work in your 40s or 50s. Hormones shift, metabolism slows, and blood sugar becomes harder to regulate.

The reason so many women feel stuck is that most diets offer generic advice. But your body isn’t generic—it’s unique.

The healthiest women I work with don’t follow fads. They follow a personalised strategy built around real food, real science, and real self-awareness.

5 Daily Habits of the Healthiest People on Earth

These five principles are lived by people in the world’s Blue Zones—regions with the highest rates of longevity and low rates of chronic disease. They’re also completely aligned with a bio-individual approach to nutrition, meaning they can be adapted to your body, your lifestyle, and your health goals.

1. Eat Plants. Lots of Them.

Leafy greens, colourful vegetables, legumes, herbs—they all play a huge role in protecting your body from inflammation, disease, and energy crashes.
They’re also rich in fibre, which supports gut health and helps balance blood sugar.

Tip: Cooked or raw? That depends on you. Some women digest raw greens easily. Others feel better with cooked veg. Start by noticing how your body responds.

2. Prioritise Protein

Protein is critical for maintaining lean muscle, supporting metabolism, and managing blood sugar—all essential as we age.
Plant-based proteins (like lentils, beans, tofu, seeds) and seafood offer incredible health benefits.

Aim for protein at every meal to help regulate hunger, fuel your energy, and support recovery.

3. Choose Healthy Fats

Your brain, hormones, and heart need fat. But not all fats are created equal.

Focus on fats that heal—not harm:

• Extra-virgin olive oil

• Avocados

• Nuts and seeds

• Fatty fish like salmon or sardines

Ditch processed seed oils and trans fats found in ultra-processed foods.

4. Limit Ultra-Processed Foods

Ultra-processed foods are often high in sugar, damaged fats, and additives—and low in real nourishment. They’re engineered to keep you coming back for more, which leads to overeating, cravings, and chronic inflammation.

Whenever possible, choose real, whole food. Think: what your grandmother would recognize as food.

5. Be Sugar Smart

Refined sugar hides in everything from salad dressings to "healthy" snack bars. Excess sugar spikes your blood glucose, messes with your hormones, and triggers energy crashes.

You don’t need to eliminate all sugar—just get intentional. Read labels. Swap sugary snacks for fruit or dark chocolate. Save sweet treats for after meals (when they cause a smaller blood sugar spike).

Real Food. Real Results.

These five principles aren’t trends. They’re truths. Backed by science, lived by the world’s healthiest people, and proven by hundreds of my clients to work in real life—especially during midlife.

But the real magic happens when these habits are tailored to your bio-individual needs—your hormones, metabolism, lifestyle, and health history.

That’s exactly what we do inside my Midlife Health Bio-Mastery program.

Ready to Personalise Your Health Strategy?

If you're ready to stop second-guessing your choices, reduce cravings, stabilise your energy, and finally feel in control of your health…

Join me inside Midlife Health Bio-Mastery—the only coaching program designed specifically for women in midlife who want a science-backed, personalised health strategy that evolves with them.

You'll learn:

• How to balance blood sugar without restriction

• How to understand your metabolism through real-time data

• How to fuel your body for long-term health, energy, and confidence

No more trial-and-error. No more food confusion. Just results.

Final Thought

Healthy living doesn’t have to be complicated. The world’s healthiest people don’t rely on willpower—they rely on simple habits that work.

Start with these five. And if you’re ready to go deeper, I’d love to help you build a plan designed just for you.

Click here to join Midlife Health Bio-Mastery now—because your body deserves a strategy that finally makes sense.