Nutrition vs. exercise: What is more important for your longevity journey?
If you want to extend your lifespan and maintain your health over the long term, two factors play a central role: nutrition and exercise. But which is more important? While many people try to optimize their lives with the perfect diet, the importance of exercise is often underestimated. Scientific studies show a complex picture, and there are more myths than reliable facts, especially in the area of nutrition. So what should you really pay attention to?
The challenges of nutrition research
Nutrition science is not an exact science, and there are good reasons for this. While medications can be researched in a targeted manner, food consists of countless components that have different effects depending on how they are prepared, individual metabolic processes, and other factors.
In addition, most nutrition studies are not based on controlled experiments, but on observations.
This leads to two relevant problems:
1. Inaccurate data
Most studies use food frequency questionnaires. Participants have to indicate what they have eaten over a period of weeks or months. But be honest: do you remember exactly how many grams of rice or olive oil you consumed last month?
2. Correlation is not causation
If people who eat a lot of fish live longer, is it really because of the fish? Or because they generally live healthier lives, exercise more and can afford financially healthy foods? Such factors are difficult to control in observational studies.
What does this mean for you? There are hardly any absolute nutritional recommendations with scientific certainty. Nevertheless, there are some robust principles:
- Make sure you have a balanced calorie intake
- Make sure you get enough protein and essential nutrients
- Avoid highly processed foods as much as possible
If you follow these basic principles, you are already well on your way to achieving a long life.
Exercise: the underestimated key to longevity
While nutrition is often the focus of longevity discussions, the influence of exercise is underestimated. But here the science is much clearer: regular exercise is one of the strongest factors for a long and healthy life.
“Lack of fitness is a way, way, way bigger predictor of mortality than lack of correct nutrition. Full stop.” Peter Attia, MD
A crucial indicator of longevity is your maximum oxygen intake (VO2 max). The higher your VO₂max, the better your cardiovascular fitness and the lower your risk of cardiovascular disease. Studies show that people with high endurance have a significantly longer life expectancy.
Equally important is muscle mass. Strength training reduces the risk of age-related diseases such as osteoporosis, type 2 diabetes and even dementia. People with high muscle strength have a lower mortality rate and remain mobile longer in old age.
What makes exercise so effective? Unlike nutrition, where individual differences play a major role, almost everyone benefits from regular exercise. Not only does exercise improve the cardiovascular system, but it also has a positive effect on metabolism, the immune system and mental health.
The optimal diet for longevity
Is there an ideal diet for longevity? Many experts are looking for the perfect diet, but the answer is not that simple.
One of the most well-known longevity experts, Peter Attia, does not believe in dogmatic diets. Instead of a one-size-fits-all solution, he advises adapting your diet to your individual lifestyle and health goals.
However, if he had to make a general recommendation, he would follow the Mediterranean diet:
- Plenty of fish and lean protein
- High-quality fats such as olive oil and nuts
- Lots of vegetables and fiber-rich foods
This diet has been shown to be beneficial for health in many studies. However, even more important than the exact nutritional pattern is that your diet is sustainable in the long term, provides you with enough protein and does not create a permanent calorie surplus.
Exercise or nutrition? What counts more for your longevity?
If your goal is a long and healthy life, then exercise is the more important factor. This doesn't mean that nutrition is unimportant, but the idea that you can drastically increase your lifespan just by eating the perfect diet is not scientifically proven.
The most effective strategy for a long and healthy future consists of three core principles:
- Regular exercise: Combine endurance training for your heart with strength training for your muscles
- Protein-rich, balanced nutrition: Make sure you get the calories and essential nutrients
- Avoid extreme diets: long-term sustainability is more important than short-term trends.
By following these principles, you maximize your chances of a long and healthy lifespan without getting lost in conflicting dietary ideologies.