#312 Professor Shares 6 Longevity Nutrients to Preserve Your Strength and Help You Age Better | Professor Ailsa Welch

🎙️ In today’s episode, I’m joined by Professor Ailsa Welch, a leading expert in nutritional epidemiology at the University of East Anglia. We explore the silent yet powerful changes that begin in midlife how aging affects our muscles, bones, and metabolism, and why prevention in your 40s, 50s and 60s is key. From sarcopenia and osteoporosis to frailty and fracture risk, we unpack how these conditions interact with one another, and what the latest science says about maintaining strength and vitality as we age.

We discuss ..

How muscle and bone structure evolve with age

The role of skeletal muscle in metabolising carbs, fats, and protein

Key mechanisms of aging:

• Chronic low-grade inflammation
• Oxidative stress
• Mitochondrial decline

The impact of diet on these processes, including nutrients like:

• Magnesium 🧂
• Vitamin C & E 🍊
• Carotenoids 🥕
• Protein 🥩
• Calcium, B12, Iron & Vitamin D

💡 Most importantly, we offer practical, evidence-based advice for people in midlife and beyond: what to eat, how to move, and what to look out for when it comes to micronutrient deficiencies and supplementation.

Professor Ailsa Welch led the development of dietary assessment methods for the EPIC-Study (European Prospective Investigations into Cancer and Nutrition) between 1993 & 2007. She has more than 23,000 citations!

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