Pillar 1: Precision Nutrition and Fortified Foods

You must prioritize nutrient density over sheer caloric volume to accommodate a slower resting metabolism.

Because natural gastric acid declines with age, obtain your 2.4 mcg daily B12 requirement from fortified foods or supplements.

Fortified foods contain crystalline B12, which your body absorbs readily without needing strong gastric acid to break protein bonds.

Men over 70 must also increase their daily calcium intake to 1,200 mg, matching the long-standing standard for women over 50.

Incorporate calcium-rich choices like plain yogurt, kefir, canned sardines with soft bones, and fortified plant milks into your diet.

Dietary guidelines from the Centers for Disease Control and Prevention offer practical strategies for structuring balanced, nutrient-dense daily meals.