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Longevity & Healthspan

Longevity is about adding years to your life, and healthspan is about staying active and independent through those years. I’m Amy Archer, RDN,  a registered dietitian nutritionist who helps adults build food habits that support healthy aging, paired with movement, sleep, and mindfulness routines that fit your life.

I review your health history and recent lab results, then build a food-first plan with movement and sleep goals that fit your life, coordinated with your healthcare team. Sessions are virtual in AZ, CA, CO, MI, and VA. Start with a free 15-minute call.

How Can Nutrition Help with Longevity and Healthspan?

While there is no “best” diet for longevity, research on aging populations suggests eating mostly plants, including beans and whole grains, and keeping processed foods to a minimum. Eating more protein to preserve muscle mass is critical for maintaining strength and balance. As nutrient absorption declines with age, targeted lab testing can help determine supplement needs. 

How We Work Together

  1. Free 15-minute call. We will discuss your goals and whether we are a good fit.
  2. Full nutrition and lifestyle assessment. I will review your health and nutrition history, medications, recent labs, and lifestyle.
  3. Your personal plan. You will get nutrition and supplement guidance.
  4. Lifestyle habits that support you. Sleep, movement, and stress strategies that fit your lifestyle.
  5. Follow-up visits. We can schedule follow-up visits as needed.

Who I Work With

  • Adults focused on healthy aging and healthspan, wanting to stay active and healthy as they age.
  • People who want to be proactive with nutrition and lifestyle strategies.
  • Clinicians who want to refer clients or use my book for guidance.

Frequently Asked Questions

What is the difference between lifespan and healthspan?

Lifespan is how long you live. Healthspan is how many of those years you spend healthy, active, and independent. Daily nutrition and lifestyle habits have a strong influence on healthspan.

What diet is best for longevity?

No single diet is best for longevity. Research on aging populations points to eating mostly plants, including beans and whole grains, and keeping ultra-processed foods to a minimum. A dietitian can adapt these principles to your health history and food preferences.

How much protein do I need as I get older?

Older adults need more protein than the standard recommendation to preserve muscle, which supports strength and balance. The optimal amount depends on your health status (including kidney function) and activity level. Some recent research suggests 25-40 grams per meal. However, it is important to personalize the recommendation with a healthcare professional.

Do I need supplements for healthy aging?

Some people benefit from supplements, particularly vitamin D and B12, since absorption of certain nutrients can decline with age. Lab testing and a review of your medications with a healthcare professional can help determine adequate amounts to meet your needs.

What is Urolithin A and does it support healthy aging?

Urolithin A is a compound your gut bacteria make from foods like pomegranates, berries, and walnuts. It supports mitophagy, the process that clears out worn-out mitochondria in your cells. Because many people produce little or none on their own, researchers are studying supplementation. Learn more in my blog, Unlock the Power of Urolithin A.

What is sulforaphane and how can I get more of it?

Sulforaphane is a plant compound found in cruciferous vegetables, with broccoli sprouts being the richest source. It activates Nrf2, a pathway that helps your cells manage oxidative stress and inflammation. You can get it from food or supplements, which vary in quality and absorption. Early research is exploring its role in cancer, metabolic disease, and neuropsychiatric conditions. My blog, Sulforaphane Supplements, discusses how to choose one.

Where I See Clients

I offer virtual sessions for clients in Arizona, California, Colorado, Michigan, and Virginia.

Book a free 15-minute call.

References

  1. Koemel NA, Biswas RK, Ahmadi MN, et al. Minimum combined sleep, physical activity, and nutrition variations associated with lifeSPAN and healthSPAN improvements: a population cohort study. EClinicalMedicine. 2026;92:103741. Published 2026 Jan 13. doi:10.1016/j.eclinm.2025.103741
  2. Tessier, AJ., Wang, F., Korat, A.A. et al. Optimal dietary patterns for healthy aging. Nat Med 31, 1644–1652 (2025). https://doi.org/10.1038/s41591-025-03570-5
  3. Campbell WW, Deutz NEP, Volpi E, Apovian CM. Nutritional Interventions: Dietary Protein Needs and Influences on Skeletal Muscle of Older Adults. J Gerontol A Biol Sci Med Sci. 2023;78(Suppl 1):67-72. doi:10.1093/gerona/glad038
  4. Prado, C.M., Batsis, J.A., Donini, L.M. et al. Sarcopenic obesity in older adults: a clinical overview. Nat Rev Endocrinol 20, 261–277 (2024). https://doi.org/10.1038/s41574-023-00943-z
  5. D’Amico D, Andreux PA, Valdés P, Singh A, Rinsch C, Auwerx J. Impact of the Natural Compound Urolithin A on Health, Disease, and Aging. Trends Mol Med. 2021;27(7):687-699. doi:10.1016/j.molmed.2021.04.009
  6. Vanduchova A, Anzenbacher P, Anzenbacherova E. Isothiocyanate from Broccoli, Sulforaphane, and Its Properties. J Med Food. 2019;22(2):121-126. doi:10.1089/jmf.2018.0024