Most of us think living longer comes down to diet and exercise. Eat vegetables, avoid processed food, and stay active—that’s the usual advice. But one longevity expert says the way we eat matters just as much as what’s on the plate.
Dr. Mohammed Enayat, physician and founder of HUM2N, a London-based longevity clinic, explains that everyday habits like timing meals, chewing, and eating with others affect digestion, sleep, and metabolic health. Here, we’ll look at the three priorities he recommends and the reasons behind them.
How to eat for longevity, according to this doctor
Enayat’s guidance focuses less on trendy superfoods and more on daily rituals that support the body’s natural rhythms. These practices can influence satiety, nutrient absorption, and recovery.
Stop eating right before bed
One of Enayat’s strongest recommendations is to avoid late-night meals. He suggests finishing dinner at least three hours before going to sleep. This timing gives the body space to use food as fuel while active instead of storing excess calories during rest.
Late eating also interferes with deep sleep. When digestion is still in progress, the body struggles to enter restorative phases of rest. Over time, poor sleep affects hormone regulation, energy balance, and even cardiovascular health. By adjusting meal timing, you not only improve sleep quality but also reduce the likelihood of fat accumulation linked to nighttime eating.
Slow down and chew properly
Chewing might sound trivial, but it’s a step many people rush through. The digestive process begins in the mouth, and breaking food down thoroughly allows enzymes to work more efficiently once it reaches the stomach. This boosts nutrient absorption and makes digestion smoother overall.
Enayat emphasizes that drinking water during meals helps as well. Hydration softens food and supports the digestive tract, lowering the risk of overeating. Drinking a glass of water before eating may also reduce excessive hunger cues that lead to larger portions than the body really needs.
Share meals with others
In a culture of desk lunches and eating on the go, Enayat highlights the value of eating with family or friends. Sitting at a table, engaging in conversation, and slowing down creates an environment that supports both digestion and mental health.
Eating socially tends to slow the pace of meals, which helps the body recognize fullness cues in time to prevent overeating. Remaining seated after eating also aids digestion, which can ease discomfort for people dealing with indigestion or acid reflux. Beyond physiology, shared meals support emotional connection and reduce the sense of isolation that often undermines long-term health.
Other eating habits for longevity
Longevity isn’t only shaped by what you eat but also by how you eat. As Dr. Enayat points out, setting boundaries on meal timing, chewing with care, and sharing meals can improve digestion, sleep, and emotional health. These small rituals, practiced consistently, create lasting benefits for both your body and mind.
Besides these habits, staying hydrated throughout the day, choosing whole foods over processed ones, and eating balanced portions help maintain energy and metabolic health. Cooking more meals at home and keeping eating patterns regular support stability for the gut and circadian rhythm. Together, these practices form a foundation for aging with strength and vitality.
