Anti-aging

Dr. Francesca Valdemarin

Registered Nutritionist, Ph.D.

Ph.D. in Food and Human Health - Neurological Clinic Udine Hospital
BSc in Naturopathy and Nutraceuticals
Master's level I in Nutrition, Fasting, Longevity and Disease
BSc in Food Science and Human Nutrition
BSc in Food Science and Technology

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Is aging real?

Science is constantly searching for the perfect recipe to slow down the aging process or even turn back time.

Cellular aging is related to both the development of diseases and aesthetic changes.

Targeted nutrition, biohacking, specific supplements, intermittent fasting, and specialized techniques help slow down the aging process.

Dedicated supplements

Food timing

Specific nutrition

Intermittent fasting

Prevention of oxidative stress

Antioxidants
Foods rich in antioxidants fight free radicals that damage cells and accelerate the aging process. Vitamin C, vitamin E, selenium, and carotenoids are particularly effective.

Polyphenols
They have potent anti-inflammatory and antioxidant properties that protect cells from aging.

Skin protection

Vitamins and minerals
Vitamins such as vitamin A, C, and E, along with the mineral zinc, are crucial for maintaining healthy and youthful skin. These nutrients promote collagen production, reduce inflammation, and protect against sun damage.

Omega-3 fatty acids
They keep the skin hydrated, reduce inflammation, and may prevent wrinkles.

Maintaining muscle mass and strength

Proteins
Consuming an adequate amount of high-quality proteins is essential for maintaining muscle mass and preventing sarcopenia (age-related muscle loss).

Physical activity
Combining a protein-rich diet with resistance exercises helps maintain muscle strength and physical function.

Healthy cardiovascular health

Healthy fats
Monounsaturated and polyunsaturated fats help keep the heart healthy by reducing bad cholesterol (LDL) and increasing good cholesterol (HDL).

Fiber
A diet rich in fiber can reduce the risk of cardiovascular diseases by keeping cholesterol and blood pressure levels low.

Support for cognitive function

Micronutrients
Vitamins from the B group (B6, B12, folate), vitamin D, and minerals like iron and zinc are essential for brain health. These nutrients support neuronal function, memory, and mood.

Brain foods
Omega-3-rich foods are crucial for maintaining cognitive function and reducing the risk of neurodegenerative diseases.

Inflammation regulation

Anti-inflammatory foods
They help reduce chronic inflammation, one of the main causes of aging.

Reduction of pro-inflammatory foods
Limit refined sugars, simple carbohydrates, trans fats, and saturated fats, which can increase inflammation in the body.

Bone health

Calcium and vitamin D
These nutrients are essential for maintaining bone density and preventing osteoporosis.

Alkalizing Foods
Fruits and vegetables can help maintain a healthy acid-base balance, promoting bone health.

Tips for an anti-aging diet

Variety and balance: Eating a variety of colorful and nutrient-rich foods to ensure you get all the essential nutrients.
Hydration: Drinking plenty of water to keep the skin hydrated and support all bodily functions.
Limit alcohol and sugars: Consuming alcohol and added sugars in moderation to reduce the risk of inflammation and cellular damage.
Healthy cooking: Preferring cooking methods such as steaming, boiling, and grilling over frying to preserve nutrients and reduce intake of unhealthy fats.
Supplementation, if necessary: Consulting a doctor or nutritionist to assess the need for vitamin and mineral supplements, especially if dietary intake is inadequate.

In conclusion

In conclusion, a balanced and nutrient-rich diet not only helps prevent age-related diseases but also improves quality of life, promoting healthy and active aging.

All plans

Weight loss and well-being Pathologies and clinical Prevention and familiarity Anti-aging Sport Pregnancy, breastfeeding, fertility

Piani

Monthly

Weekly Nutrition Strategy A personalized weekly table plan designed based on your health status and goals, guiding your food choices day by day. Clear instructions on what and how much to eat at each meal, every day of the week.
Grocery List by Category A practical and organized shopping list to help you easily purchase all foods included in the plan, grouped by category (fruits, vegetables, grains, proteins, etc.).
Diet Food Notes Detailed guidelines and practical advice on how to consume, combine or substitute the foods included in your plan correctly.
Monthly “Foods to Avoid” List An updated list of foods to avoid until your next check-up, aimed at optimizing results and supporting your progress.
Free from the Scale A visual guide to help you estimate portion sizes without weighing food—promoting more freedom and long-term sustainability.
Free Meal Guidelines Suggestions for managing one free meal per week with balance and confidence, without compromising your progress.
Water and Herbal Tea Recommendations Targeted advice on hydration, including the best types of water and herbal teas based on your symptoms, seasonal needs, and overall requirements.
Seasonal Fruit & Vegetable Calendar A monthly calendar to help you choose fresh, in-season produce—enhancing nutrient intake and dietary variety.
Supplements & Dosage Information on any recommended supplements, with dosage instructions—note: not everyone needs them!
Symptom Report A monitoring tool to log any relevant physical, digestive, or emotional symptoms—useful for adjusting future phases of your nutrition plan.

Request information

Quarterly

Weekly Nutrition Strategy A personalized weekly table plan designed based on your health status and goals, guiding your food choices day by day. Clear instructions on what and how much to eat at each meal, every day of the week.
Grocery List by Category A practical and organized shopping list to help you easily purchase all foods included in the plan, grouped by category (fruits, vegetables, grains, proteins, etc.).
Diet Food Notes Detailed guidelines and practical advice on how to consume, combine or substitute the foods included in your plan correctly.
Monthly “Foods to Avoid” List An updated list of foods to avoid until your next check-up, aimed at optimizing results and supporting your progress.
Free from the Scale A visual guide to help you estimate portion sizes without weighing food—promoting more freedom and long-term sustainability.
Free Meal Guidelines Suggestions for managing one free meal per week with balance and confidence, without compromising your progress.
Water and Herbal Tea Recommendations Targeted advice on hydration, including the best types of water and herbal teas based on your symptoms, seasonal needs, and overall requirements.
Seasonal Fruit & Vegetable Calendar A monthly calendar to help you choose fresh, in-season produce—enhancing nutrient intake and dietary variety.
Supplements & Dosage Information on any recommended supplements, with dosage instructions—note: not everyone needs them!
Symptom Report A monitoring tool to log any relevant physical, digestive, or emotional symptoms—useful for adjusting future phases of your nutrition plan.
Access to 300+ Recipes (Included only in Quarterly and Semi-Annual Packages) A complete collection of healthy and balanced recipes, organized by meal type and food category—to make your meals more enjoyable and varied.
Recommended Book + Podcast Educational and inspirational content to help you address the emotional and mental aspects of your relationship with food and yourself.
Video Course / Handbook + Final Quiz A nutritional education path available as a video and/or printable guide to help you understand the basics of healthy eating, with an optional quiz to reinforce learning.
Email Support Ongoing support via email throughout the program—perfect for questions or clarifications at any time.
WhatsApp Support Direct communication channel with your nutritionist, ideal for quick updates or urgent clarifications.

Request information

Semi-annually

Weekly Nutrition Strategy A personalized weekly table plan designed based on your health status and goals, guiding your food choices day by day. Clear instructions on what and how much to eat at each meal, every day of the week.
Grocery List by Category A practical and organized shopping list to help you easily purchase all foods included in the plan, grouped by category (fruits, vegetables, grains, proteins, etc.).
Diet Food Notes Detailed guidelines and practical advice on how to consume, combine or substitute the foods included in your plan correctly.
Monthly “Foods to Avoid” List An updated list of foods to avoid until your next check-up, aimed at optimizing results and supporting your progress.
Free from the Scale A visual guide to help you estimate portion sizes without weighing food—promoting more freedom and long-term sustainability.
Free Meal Guidelines Suggestions for managing one free meal per week with balance and confidence, without compromising your progress.
Water and Herbal Tea Recommendations Targeted advice on hydration, including the best types of water and herbal teas based on your symptoms, seasonal needs, and overall requirements.
Seasonal Fruit & Vegetable Calendar A monthly calendar to help you choose fresh, in-season produce—enhancing nutrient intake and dietary variety.
Supplements & Dosage Information on any recommended supplements, with dosage instructions—note: not everyone needs them!
Symptom Report A monitoring tool to log any relevant physical, digestive, or emotional symptoms—useful for adjusting future phases of your nutrition plan.
Access to 300+ Recipes (Included only in Quarterly and Semi-Annual Packages) A complete collection of healthy and balanced recipes, organized by meal type and food category—to make your meals more enjoyable and varied.
Recommended Book + Podcast Educational and inspirational content to help you address the emotional and mental aspects of your relationship with food and yourself.
Video Course / Handbook + Final Quiz A nutritional education path available as a video and/or printable guide to help you understand the basics of healthy eating, with an optional quiz to reinforce learning.
Email Support Ongoing support via email throughout the program—perfect for questions or clarifications at any time.
WhatsApp Support Direct communication channel with your nutritionist, ideal for quick updates or urgent clarifications.

Request information