The Centenarian Secret: Foods Doctors Eat Every Day for Maximum Healthspan

33. Cottage Cheese: The Nighttime Muscle Preserver

While often overshadowed by Greek yogurt, cottage cheese is a casein protein powerhouse that many doctors favor for muscle maintenance, especially before bed. Casein is a slow-digesting protein, meaning it provides a sustained release of amino acids throughout the night, significantly aiding in muscle protein synthesis and repair while you sleep. This helps counteract age-related muscle loss (sarcopenia). Furthermore, cottage cheese is rich in calcium and Vitamin B12. Opt for low-sodium, low-fat varieties and pair it with a few nuts or berries to minimize blood sugar impact while maximizing its overnight muscle-protective benefits.

34. Jicama: The Low-Starch, Resilience-Building Root

Jicama (pronounced HEE-kama) is a crisp, sweet root vegetable that doctors favor as a low-starch carbohydrate for longevity. Unlike potatoes, jicama is primarily composed of oligofructose inulin, a potent prebiotic fiber that feeds beneficial gut bacteria without significantly spiking blood sugar. Maintaining low, stable blood glucose is crucial for slowing metabolic aging. Jicama also contains significant amounts of Vitamin C and water, supporting hydration and collagen health. Enjoy this root raw, sliced into sticks for dipping, or added to salads for a refreshing, resilient-building crunch that nourishes the gut and protects metabolic function.