Eric Topol is a leading cardiologist, physician-scientist, and author known for his research on cardiovascular disease, digital health, and longevity. He is the founder and director of the Scripps Research Translational Institute and has led influential studies on “super agers,” showing how lifestyle factors—more than genetics—drive healthy aging.
In a recent article, Dr. Topol outlined the diet of so-called “super agers.” These recommendations are outlined below, the full article can be read at https://www.washingtonpost.com/wellness/2026/01/02/longevity-expert-eats-every-day/
- Lifestyle matters more than genetics: Studies of “super agers” (ages 80–105 without major chronic disease) suggest genetics plays a minimal role; habits matter most.
- Follow a Mediterranean-style, anti-inflammatory diet: Emphasize vegetables, fruits, legumes, plants, nuts, seeds, olive oil, fish (e.g., salmon), and some poultry—an approach supported by randomized trials and large observational studies.
- Avoid or sharply limit red meat: Linked with higher cancer risk and inflammation; Topol has avoided it for decades (also influenced by family history of colon cancer).
- Avoid ultra-processed foods when possible: Especially items with long ingredient lists and additives (added sugars, salt, artificial sweeteners, emulsifiers) that are associated with poorer health and inflammation.
- Don’t overdo protein: Avoid the “protein craze,” especially when protein comes from red meat or ultra-processed foods, which may increase inflammation.
- Watch out for “healthy-looking” calorie traps: Smoothies can contain very high sugar and calorie loads (even ~1,000 calories) without people realizing it.
- Pay attention to timing, not just content: Late-night eating and frequent snacking can be problematic; Topol aims to stop eating around 7 p.m. and fast overnight (~12 hours).
- Hydrate—especially if eating high-oxalate healthy foods: Nuts and berries can be high in oxalates; Topol stresses rigorous hydration (he prefers fizzy water) to reduce kidney stone risk.
- Be realistic about alcohol intake: Many people underestimate what “moderate” drinking looks like; Topol frequently counsels patients to clarify and reduce intake.
- Longevity is multi-factorial: Diet works best alongside regular exercise, about seven hours of sleep nightly, and strong social bonds.