What does it take to become a super ager? According to renowned cardiologist and author Eric Topol, the answer lies in a combination of healthy lifestyle choices rather than genetics. In his book, Super Agers: An Evidence-Based Approach to Longevity, Topol outlines how individuals can live into their 80s and beyond without succumbing to chronic illnesses such as heart disease, cancer, and neurodegenerative conditions. His extensive research at the Scripps Research Translational Institute, which involves studying a group of 1,400 adults aged 80 to 105, indicates that lifestyle habits significantly outweigh genetic predispositions in determining longevity.
Topol emphasizes that anyone can adopt the habits of a super ager. He advocates for regular exercise, a nutritious diet, approximately seven hours of sleep each night, and strong social connections. His dietary recommendations align with a largely Mediterranean approach, which includes an abundance of fresh fruits, vegetables, nuts, seeds, olive oil, seafood, and poultry. He strongly advises against consuming ultra-processed foods known to contribute to various health issues.
To understand how Topol maintains a healthy diet while balancing the demands of being a researcher and clinician, we delved into his daily eating habits.
Topol’s Daily Diet
Topol starts his day early, rising around 05:00 and eating breakfast at approximately 06:00. His morning routine begins with a large cup of black coffee, followed by a consistent breakfast of nonfat Greek yogurt, fresh blueberries or strawberries, and a sprinkle of low-sugar granola from a brand called Early Bird. He finds this meal both satisfying and energizing.
For lunch, his approach is flexible, depending on whether he is working from home or in an office setting. Around noon or 13:00, he typically enjoys a mix of nuts, including walnuts, almonds, and peanuts, which he prepares himself from bulk purchases. While this is more of a snack than a full meal, he looks forward to it as a midday energy boost. When dining out socially, he opts for a salad and occasionally includes crackers or mini pretzels.
Topol’s preference for nuts stems from their health benefits. He acknowledges a history of kidney stones but has adapted his consumption habits by ensuring he stays well-hydrated, particularly with fizzy water, which encourages him to drink more throughout the day.
Dinner features big salads, often incorporating a base of lettuce and arugula, topped with shredded carrots, tomatoes, and avocado. A few times a week, he bakes frozen salmon or other fish, adding it to his salad alongside balsamic vinegar and olive oil. He has cultivated this dinner ritual for many years, enjoying the simplicity and healthiness of the meal.
Health Insights and Nutritional Advice
Topol’s dinner is not only a personal favorite but also a substantial meal, estimated at around 700 to 800 calories. He confirms that he consumes about 400 calories at breakfast and a similar amount from his lunch of nuts. Although he generally avoids dessert, he may indulge in dried fruit or a few low-calorie cookies before 19:00, maintaining a fasting period until morning.
When it comes to guilty pleasures, Topol admits to a weakness for high-quality tortilla chips and ice cream. He prefers ice cream that is free from ultra-processed additives, ensuring he makes healthier choices.
In his clinical practice, Topol provides tailored nutrition advice to patients. He encourages them to share their daily meals to identify areas for improvement, particularly addressing common misconceptions about diet. Many patients are unaware of the hidden sugars in smoothies or the excessive consumption of red meat and late-night snacking, which can negatively affect health.
Topol cautions against the trend of excessive protein consumption, advocating for a balanced diet that avoids inflammatory foods. He warns that packaged products with lengthy ingredient lists often indicate poor nutritional value.
As Topol continues to promote the principles of healthy living, his insights offer a roadmap for those seeking to enhance their longevity and well-being. Adopting a Mediterranean diet, prioritizing hydration, and maintaining a balanced lifestyle can significantly increase one’s chances of becoming a super ager.
