Cut Your Risk of Early Death by 23% and Help Save the Planet

Want to live longer and help save the planet? The latest science says you can do both with every bite.

A landmark study published in The American Journal of Clinical Nutrition and led by researchers from Harvard T.H. Chan School of Public Health reveals that those who most closely adhere to the Planetary Health Diet (PHD) significantly reduce their risk of early death while also making a positive environmental impact. It’s a win for your health, and a win for the Earth.

What is the Planetary Health Diet?

Originally proposed by the EAT-Lancet Commission, the PHD is a flexible eating pattern designed to promote both human and planetary health. It’s not about restriction, but recalibration: More plants, fewer animal products, and an emphasis on whole, minimally processed foods.

Think: colorful plates piled high with vegetables, fruits, legumes, nuts, whole grains, and modest amounts of fish and poultry. Red meat and sugar? Still on the menu—just in moderation.

Why it Matters Now

The new data, published in April 2025, followed over 200,000 participants for more than three decades. The results? Those with the highest adherence to the PHD had a 23% lower risk of premature death compared to those with the lowest adherence. 

More compelling still: The diet also had the lowest environmental footprint, including reduced greenhouse gas emissions, land use, and water consumption.

How It Compares to Other Longevity Diets

In fact, researchers found that the Planetary Health Diet offers longevity and sustainability benefits on par with the Mediterranean Diet, another eating pattern known for its heart-healthy, plant-forward approach. Both diets were scored for adherence and linked to lower risk of both cardiovascular and non-cardiovascular deaths, reinforcing the idea that eating more whole foods and fewer animal products can be a universally beneficial strategy.

So what does this mean for those of us invested in aging well?

Simply put, adopting the PHD is about adding good years. Lower inflammation, improved metabolic health, reduced risk of chronic diseases: these are just a few of the benefits associated with a diet that emphasizes plant-based diversity and minimizes ultra-processed foods.

How to Get Started

No need to overhaul your pantry overnight. Here are three easy ways to align with the Planetary Health Diet today:

1. Go Plant-Forward: Start with one meatless meal per day. Beans, lentils, tofu, and whole grains are all nutrient-dense swaps.
2. Cut the Sugar: Reduce added sugars by skipping sweetened beverages and processed snacks.
3. Diversify Your Plate: Aim for at least five colors per meal. A rainbow of produce means a broader spectrum of nutrients.

At Super Age, we’re always seeking the overlap between personal vitality and collective good. The Planetary Health Diet sits at that intersection. It’s not a fad. It’s not extreme. It’s a grounded, science-backed approach to thriving in the modern world.

Because the future of health isn’t just personal. It’s planetary.