The #1 Nutrition Shift for a Longer, Healthier Life — According to Eudēmonia Experts

At Clean Plates, we’re always on the lookout for the most credible, actionable insights in wellness—so we’re thrilled to be attending this year’s Eudēmonia Summit, a global gathering focused on reimagining health, longevity, and human flourishing. From gut health and metabolic optimization to brain science and anti-aging nutrition, the summit features some of the world’s leading voices in holistic health.

With so many brilliant perspectives under one roof, we decided to ask a simple question: If your followers could only make one change to improve their long-term health through nutrition, what would it be?

We reached out to a few of the top speakers—experts in longevity, functional medicine, and integrative nutrition—to find out which single habit they recommend above all else. Their answers were grounded in science, but refreshingly doable.

Whether you’re looking to support your gut, eat more intuitively, or sharpen your routine, their advice offers a powerful reminder: Sometimes, the smallest shifts make the biggest difference. Here’s what they said:

Dan Buettner: Make Plants the Star of the Plate

“Eat mostly plants,” says Blue Zones founder Dan Buettner. “That doesn’t mean giving up everything you love — it means centering your meals around beans, whole grains, vegetables, and nuts, and treating meat like a condiment.”

This approach mirrors what he’s observed across the world’s longest-living populations: diverse plant foods, eaten consistently, drive longevity and overall well-being.

His tip for getting started?
Find a few plant-based meals you genuinely love and put them into regular rotation. Buettner’s own routine begins with minestrone soup for breakfast: “It keeps me energized all morning, and it’s a habit rooted in joy, not willpower.”

Amy Shah, MD: Follow the 30-30-3 Rule

“My #1 nutrition tip is something I created called 30-30-3,” says integrative physician and gut health expert Dr. Amy Shah. “It’s 30 grams of protein in your first meal, 30 grams of fiber a day, and 3 servings of probiotic foods.”

Shah says this formula stabilizes blood sugar, supports gut health, and improves energy, mood, and immunity.

Her personal non-negotiable?
“Probiotic foods. I never skip them.”

When everything feels overwhelming, she recommends returning to the basics: “Whole foods, quality sleep, movement, and sunlight. Ignore the trends.”

Cynthia Thurlow, NP: Prioritize Protein + Fiber

Over the years, nurse practitioner and intermittent fasting expert Cynthia Thurlow has seen one combination repeatedly move the needle:

“Adequate protein paired with enough fiber.”

She recommends 30–50 grams of protein per meal, along with 20–30 grams of fiber per day. Together, she says, they help regulate appetite, increase satiety, support blood sugar balance, and nourish a diverse gut microbiome.

Feeling overwhelmed?
“Keep it simple,” she says. “Increase your water intake, increase your protein, or just start tracking your protein. Even one of those steps can make a noticeable difference.”

Ashley Koff, RD: Optimize Your Digestion

“We give too much credit to what we take in,” says registered dietitian and Your Best Shot author Ashley Koff, RD, “when the body only gives credit once nutrients get where they’re needed.”

Her #1 recommendation:
Optimize digestion — routinely.

A daily habit she never skips:
She stops eating by 6:00 or 6:30 p.m. to give her body time to digest before sleep.

Koff also warns against the modern problem of INFObesity — too much (even high-quality) nutrition information.
Her advice: “Reduce your INFOload to only what’s informed by your body, your needs, and your ‘why.’”

Jeffrey Bland, PhD: Own Your Choices

“The one change I’d recommend,” says Big Bold Health founder and functional medicine pioneer Dr. Jeffrey Bland, “is recognizing that you are in charge of your health.”

The foods you choose, he notes, have profound short- and long-term impact on aging, longevity, and vitality.

His personal habits include:

• Eating at least one vegetable-forward meal every day

• Avoiding food after 7 p.m.

• Including high-polyphenol, high-flavonoid foods daily

For those feeling overwhelmed, he suggests starting here:
“Give up sugar-containing beverages and high-sugar foods. Eat foods that look like they once were alive.”

Mark Hyman, MD: Personalize Your Nutrition

“The most important first step is understanding what your body needs,” says longevity physician and bestselling author Dr. Mark Hyman.

He starts every morning with a personalized smoothie — protein, greens, healthy fats, and omega-3s — designed using lab data from Function Health, a testing platform he co-founded.

“Once you know what your body needs, every other choice becomes easier,” he says. “You’re not chasing trends — you’re fueling your biology with precision.”

David Perlmutter, MD: Cut Ultra-Processed Foods

“If there’s one shift that moves the needle more than almost anything else,” says neurologist and bestselling author Dr. David Perlmutter, “it’s eliminating ultra-processed foods.”

These foods, he explains, derail metabolism, inflame the brain, and accelerate chronic disease. Replacing them with whole foods — vegetables, low-glycemic fruits, clean proteins, healthy fats — quickly reduces inflammation and restores metabolic flexibility.

His daily non-negotiable?
Coffee. “It lifts my mood and supports my morning exercise.”

Feeling overloaded by health advice?
“Upgrade one meal a day,” he says. “Start with breakfast. Make it whole-food-based, low in sugar, and rich in plants. That early metabolic win creates real momentum.”

The Takeaway: Big Results Start With One Small Shift

If you’ve ever felt paralyzed by competing nutrition advice, you’re not alone. That’s exactly why these leaders — who don’t always agree on everything — all came back to a single idea:

Focus on one meaningful change, done consistently.

Whether it’s:

• making plants the anchor of your plate,

• personalizing your nutrition through real data,

• hitting your protein + fiber targets,

• cutting ultra-processed foods, or

• supporting your gut daily…

The goal isn’t perfection — it’s progress that compounds.

Choose one shift that feels doable. Start there.
Small steps, repeated over time, are how long-term health — and longevity — actually happens.