Core Insights - The life expectancy of Chinese residents has reached 79 years in 2024, an increase of 0.4 years from 2023, highlighting the importance of not just longevity but also health in later years [1] Group 1: Dietary Recommendations - Eating moderately, such as maintaining a 70-80% fullness, can reduce calorie intake and has been shown to slow aging by 2-3% and lower mortality risk by 10-15% [3][5] - A balanced diet should include whole grains, fruits, vegetables, legumes, and nuts while minimizing red and processed meats, alcohol, and high-sugar foods [9] Group 2: Health Metrics - Maintaining low levels of blood sugar, creatinine, and uric acid from the age of 60 is crucial for longevity, as evidenced by a study of 44,636 participants over 35 years [6][8] - Regular aerobic and resistance training can positively impact blood lipid levels and overall metabolic health [8] Group 3: Weight Management - Obesity is linked to over 200 diseases and can increase cancer risk; a "5+2 intermittent fasting" method is suggested for weight management, allowing for a structured eating pattern [10] Group 4: Muscle Health - Muscle strength is essential for metabolism and anti-aging; resistance training methods such as bodyweight exercises, resistance bands, and gym equipment are recommended for individuals over 40 [11][12][13][14]