Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years?In today’s episode, we learn that it's never too late to change your diet for the better. Dr. Federica Amati, ZOE’s Head Nutritionist, dives into the unique nutrition needs at every life stage.From the golden windows of opportunity that can transform your health, to practical food recommendations for adolescence, adulthood and beyond, Dr. Amati gives tips to enhance your wellbeing.Dr. Federica Amati is a researcher at King’s College London and registered nutritionist. She is also lecturer and Nutrition Topic Lead at Imperial College School of Medicine. Federica empowers people with accessible, practical knowledge to make informed choices on diet and lifestyle and to improve health based on unique needs and preferences, at every stage of life.🌱 Try our new plant based wholefood supplement - Daily 30*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune systemLearn how your body responds to food 👉 zoe.com/podcast for 10% offFollow ZOE on InstagramTimecodes00:00 Introduction01:17 Quickfire questions03:32 The first window of opportunity is before you are born06:04 It takes two to tango: equal roles in conception07:25 The science behind sperm health and diet09:10 What is life course nutrition?10:35 Why generic nutrition advice isn't enough13:00 Critical changes in the first 12 weeks of pregnancy16:25 Nutritional needs in the second trimester of pregnancy17:20 Preventing allergies during pregnancy20:30 Nutrition in childhood and adolescence21:00 The importance of a diverse diet for teenagers22:57 Children learn to eat from us: exposure is key25:10 The impact of ultra-processed foods on teenagers27:40 Do you need to eat meat to grow well?32:55 Lifestyle choices in your 30s affect long-term health36:00 Longevity supplement myths37:40 Gut microbiome changes in adulthood43:28 How to extend your lifespan through diet at any age46:05 Preparing for healthy aging and avoiding 'Sniper Alley'50:10 How to eat right in your 70s and beyond54:22 Protein needs as you age56:30 Becoming a ZOE member is like having a nutritionist in your pocket!59:20 SummaryMentioned in today's episode: Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom, published in Nature Food The Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle Medicine A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in Nature Books: Every Body Should Know This by Dr. Federica AmatiHave feedback or a topic you'd like us to cover? Let us know hereEpisode transcripts are available here.