Doctor Reveals Daily Diet and Eating Sequence for Longevity and Blood Sugar Control

Human performance and longevity expert Dr. Suzanne Ferree, 53, has shared insights into the eating habits she follows and recommends to her patients to support long-term health. After studying longevity for a decade, Ferree now guides adults aged 45 to 65 on how to improve their well-being through diet and lifestyle changes.

Ferree said that midlife is the period “where the patients, if they do [make] some changes, can make the most impact.” She applies the same practices in her own life, which include activities such as salsa dancing for brain health and regular meditation retreats with friends.

Her approach to nutrition centers on colorful, whole foods. “I like to eat things like asparagus and sweet potatoes. One of my favorite sweet potatoes is this purple sweet potato that we get at Sprouts, and it’s delicious,” she said. Ferree emphasizes eating as many colors as possible, favoring nutrient-rich produce over processed foods.

A balanced meal | Source: Pexels

According to Harvard Health Publishing, the phytonutrients that give fruits and vegetables their vibrant colors are linked to reduced risks of heart disease and cancer. Research also indicates that flavonoids—found in many colorful plant-based foods—are associated with better brain health and lower dementia risk.

Ferree also stresses that the order the food you eat matters. She advises consuming vegetables first, proteins second, and carbohydrates last, including drinks. “It helps with slowing down that glucose absorption, so that you’re not getting such high spikes of blood sugar,” she explained.