The internet, social media, and your family WhatsApp group have one thing in common:
Everyone has a loud opinion. But very few know what they’re talking about.
ESPECIALLY when it comes to healthy longevity...
One minute you’re told protein powder is dangerous.
And then,, someone’s preaching zero-carb eating.
Then you see a video saying multivitamins can reverse ageing, while some “longevity expert” tells you to skip dinner.
It’s a mess.
And that mess is costing people years of progress.
Because instead of building strength, energy, and metabolic health, they’re stuck second-guessing themselves,
or doing things that don’t work at all.
This article is your filter.
We’re breaking down 5 of the most common nutrition mistakes people make on their healthy ageing journey, why they happen, and what to do instead.
Let’s clear the noise so your body can actually get what it needs.
The Problem
The worst part about health advice today isn’t that it’s wrong,
it’s that it sounds smart when it’s not.
Someone tells you to “go natural.”
Sounds reasonable.
So you avoid supplements, skip protein powder, and stick to the same food habits you’ve had for years, even if they’re not working.
Someone says “cut all carbs.”
You do it.
And now your sleep, energy, and mood are wrecked, but you think that’s just part of the process.
Someone posts a morning routine with six supplements, a red light, and meditation.
You try it. Doesn’t improve your quality of life either.
But if you look into all three of these, you’ll notice that we haven’t covered the basics that are important for healthy longevity.
Your protein is still low, you’re not training, and your energy’s still stuck.
This is how it happens.
People follow ideas that sound good, but they may not work when your actual goal is better energy, better fat loss, or healthy ageing.
Worse, these choices aren’t neutral. They have consequences.
You avoid the thing that would’ve helped you.
You go too much on something that makes things worse.
You delay the real fix by months, sometimes years, because the fake fixes or fads kept you busy, or someone scared you and told you something like protein will destroy your kidneys
(they don’t and we’ve written an article about this too - check it out here)
This is the real problem.
It’s a lack of direction.
And when you don’t know what truly matters, EVERYTHING IS CONFUSING.
That’s what we’re here to fix.
What Years of Wrong Advice Really Do to You
When you make small mistakes in your 30s and 40s, they compound over your whole life.
Most people don’t realise how much misinformation drains their energy and hurts anything they’re doing for healthy longevity .
They try to eat better. Try to be consistent. Try to do something.
But it never feels like it’s enough, because the results don’t match the effort.
And they don’t know if that’s because they did the wrong thing, or if they just didn’t do it “right enough.”
That confusion builds up over time.
Until eventually, people stop aiming for progress.
They start aiming for “maybe it’s not worse than before.”
Maybe they try to manage their energy.
But when you’re always switching plans, second-guessing meals, or relying on advice that contradicts what you heard last week, your body never settles.
And your mind never rests.
Or maybe managing their weight.
But it’s not just the diet rules or restrictions they’re stuck between, it’s the fear.
Fear of “carbs”. Fear of “eating more”. Fear of doing it “wrong” again and seeing no progress.
So they under-eat, overthink, and stay in a “holding pattern” that feels safer than risking another failed attempt.
They try to manage ageing symptoms, like fatigue, gut issues, poor sleep.
But every time they start something new, something else falls apart.
They fix one thing and three others feel worse.
Nothing feels consistent, so nothing feels real.
And eventually, even the good days feel suspicious, like they won’t last.
This is how healthy longevity becomes something you just try to “hold together.”
And the worst part is: It’s VERY EASY to think this is “normal” because we’re fed a half baked truth which burnt an image that “old = weak”
That maybe this is just how ageing feels. That maybe their body is just stubborn. That maybe they should stop expecting more.
This is how people waste not just months, but 5, 10, even 15 years doing things that feel productive… but never move the needle.
That’s the cost of bad information.
Let’s break that cycle now, so the next thing you do actually moves you forward.
Let’s Bust Some Myths
1. Avoiding Protein Supplements Because of Bad Myths
Most people think protein powder is for athletes, gym freaks, or people trying to bulk up.
They’ve heard it’s “processed.” That it’ll “damage your kidneys.” That it’s “fake.”
And they usually heard that from someone who read a WhatsApp forward, or heard some random line of outdated science in the 90s.
So…they just avoid it completely.
Even when their diet is protein-deficient. (Which about 81% of Indian adults go through)
Even when they’re losing muscle, feeling weaker, recovering slower, or gaining fat easily.
They don’t connect the dots…because protein powder was never even an option.
Here’s the truth: most people over 30 aren’t getting enough protein from food alone.
Especially vegetarians. Especially those trying to lose fat. Especially those trying to maintain strength and muscle while ageing.
Whey protein is not a steroid.
It’s not a bodybuilder tool.
It’s just a convenient way to get what your body already needs more of.
If you’re training, recovering, or trying to stay lean while eating less, a quality protein powder is one of the easiest upgrades you can make.
If you want to learn more about how to fix this problem and get enough protein, check this article out
2. Taking Too Many Supplements Without Understanding What Actually Matters
This is one of the most common mistakes people make once they do start caring about their health.
They get excited. They want to fix things.
So they buy EVERYTHING.
Magnesium. Multivitamins. Fish oil. Ashwagandha. Collagen. Maybe things like moringa powders.
Then something new pops up on a podcast or reel, and it gets added to the shelf too.
Look, none of these supplements are bad. They all have their place.
But they were never meant to REPLACE the basics.
If your protein is low, your sleep is broken, or you’re not training, NO combination of pills is going to fix that.
And if you’re already overwhelmed, more inputs usually mean more confusion.
You don’t need a 12-supplement stack.
You need to figure out what’s missing first, and then fill that gap.
Start with the foundation:
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Are you getting enough protein?
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Are you sleeping well?
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Are you moving your body consistently?
If those are in place, and you still feel off. Then you can look at “well targeted” supplements that are good fits for YOUR problem.
If you want to see how to choose the right supplements, check this article out.
3. Cutting Out All Carbs Without Understanding Blood Sugar
One of the first things people do when they want to lose fat is cut carbs.
Rice? Gone. Fruit? Gone.
Chapati, Bread. Oats? GONE..
At first, it feels like it’s working. You lose some water weight, feel lighter, maybe even drop a kilo or two. This happens because you consume fewer calories than before by cutting out carbs.
But then something shifts.
You’re tired. Your sleep’s off. Your mood crashes halfway through the day. Might even feel weak and slow.
That’s the part no one explains.
Not all carbs are the problem. Your body needs them. Your cells need them. It’s a “nutrient”.
The real issue, especially for people over 35, is “how your body handles carbs”.
If you’re trying to lose / manage weight for healthy longevity, the first thing you do is IMPROVE how your body processes carbohydrates in the first place.
Which brings us to insulin resistance.
Read that first.
Then you’ll know how to use carbs as a tool, instead of fearing them (not your fault, it’s the programming we’re subject to).
4. Not Adjusting Nutrition As Your Body Ages
One of the biggest mistakes people make is assuming what worked at 25 will keep working at 45.
Same meals. Same habits. Same mindset.
But your body isn’t the same.
You recover slower. You burn fewer calories at rest.
Your muscle breaks down faster and rebuilds slower.
And your ability to handle carbs, stress, and late nights quietly starts to shift.
One of the mistakes you might do is “not changing” your diet and routine.
Your biology is changing, and your current nutrition might not be keeping up.
That’s where the concept of biological age comes in.
It tells you how your body is actually ageing, not just how old you are “on paper”.
If your biological age is climbing faster than your real age, it’s usually a sign that your system needs some work.
Not extreme restriction or fad diets.
Just a more accurate understanding of what your body needs right now.
We’ve built a tool to help you check that.
It’s quick, and helps you figure out what to fix first.
Click here to go to the BioAge tool
5. Chasing Shortcuts Especially for Weight Loss
It’s human nature to look for shortcuts.
Faster recovery. Quicker results. Simpler routines.
But the one place people chase shortcuts the most? Fat loss.
And you can’t really blame them.
They’ve tried to eat clean. They’ve tried to train. Maybe they’ve even fixed their sleep.
But the weight still won’t move. Or it moves, and then it comes right back.
So when something like Mounjaro or Ozempic comes along a drug that promises rapid weight loss with little effort it feels like an answer.
But most people have no idea what these drugs actually do.
They think they “burn fat.”
They don’t.
They reduce hunger, improve insulin response, and help you eat less.
You will lose weight but if you’re not protecting muscle, managing nutrition, and training while on them, you risk losing the wrong kind of weight.
The kind that tanks your strength, slows your metabolism, and makes long-term maintenance even harder.
This isn’t about fear. Or judgment.
It’s about knowing what you’re really signing up for and how to make it work if you choose to use it.
If you’re considering weight loss drugs, or you know someone who is, read this next.
It’s a full breakdown on how Mounjaro and other GLP-1 drugs actually work, who they’re built for, and what they don’t fix on their own.
Check out the breakdown here
The Wrap-Up
If any of these mistakes hit a little too close to home, good.
It means you’ve probably been trying.
It also means no one gave you a clear system to follow just fragments, opinions, and endless scrolling.
You don’t need more hacks.
You need clarity. Context. And the right priorities for your body.
That’s what we send out in our emails.
No fluff. No spam.
Just real, usable insights on building muscle, eating for longevity, managing metabolism, and ageing strong.
If that sounds like something you want in your inbox not your feed
