Aging is as natural as breathing—it’s a privilege that allows us to experience life fully. Yet, for many women, the physical and emotional challenges that come with it can feel daunting. From shifting hormones to changing skin and energy levels, these transitions often raise one big question: How can we age gracefully while maintaining our vitality and confidence?
Bridget Foliaki-Davis, founder of Bridget’s Healthy Kitchen and creator of the 28-Day Boost Camp, has dedicated herself to answering this question. Through years of research and personal experience, she’s crafted a holistic, science-backed program that targets aging from within. “Aging isn’t something to fear,” Bridget says. “With the right nutrients, habits, and mindset, we can truly thrive at any age.”
Here’s a cheat sheet into the anti-aging principles inspired by her program to kick start new healthy habits this summer and into the new year.
1. Feed Your Skin from the Inside Out
Your skin’s best defense against aging isn’t a pricey serum—it’s the vibrant, nutrient-rich foods on your plate. Antioxidants are key to neutralizing free radicals, those rogue molecules that wreak havoc on your skin and body over time.
“Think of antioxidants as the body’s natural clean-up crew,” says Bridget. “Foods like spinach, berries, and bell peppers help repair damage caused by pollution, stress, and UV exposure.” Studies show that diets rich in antioxidants improve skin elasticity and reduce fine lines, making a rainbow of produce essential for healthy aging.
Pro tip: Focus on dark leafy greens, berries, and red peppers for a potent mix of skin-loving nutrients, including vitamin C, beta-carotene, and flavonoids.
2. Combat ‘Inflammaging’ with Healthy Fats
“Inflammaging”—chronic, low-grade inflammation linked to aging—is a buzzword in longevity science for good reason. It accelerates cellular damage and underpins many age-related diseases, from arthritis to cognitive decline.
“Omega-3 fatty acids in foods like salmon, walnuts, and flaxseed are powerful anti-inflammatory agents,” Bridget explains. “They reduce swelling, protect your heart, and even keep your skin hydrated and supple.” Research supports these claims, highlighting omega-3s as key to managing inflammation and maintaining healthy skin barriers.
Try this: Drizzle flaxseed oil over roasted veggies, or snack on a handful of almonds to fuel your body with healthy fats.
3. Protein for Strength, Collagen, and Vitality
As we age, muscle mass and collagen levels naturally decline, leading to weaker bodies and less elastic skin. Protein isn’t just about building muscles; it’s essential for maintaining the foundation of your health.
“Protein fuels everything from muscle repair to collagen production,” Bridget says. “Incorporating lean meats, fish, eggs, or plant-based sources like tofu ensures you stay strong, mobile, and glowing.” She also highlights grass-fed gelatin as an unsung hero for skin elasticity, joint support, and gut health.
Science says: Aim for 20–30 grams of protein per meal to support muscle maintenance and slow age-related muscle loss.
4. Heal Your Gut to Boost Skin and Mood
Your gut is often called your “second brain” for its profound impact on overall health—including skin and mood. Bridget points to fermented foods like sauerkraut and kimchi as key players in balancing gut bacteria.
“When your gut is healthy, it absorbs nutrients more effectively,” she says. “This means your skin gets the vitamins it needs to repair and regenerate.” Research shows that probiotics found in fermented foods can reduce systemic inflammation, enhance digestion, and even improve mood—making a daily serving a no-brainer for graceful aging.
5. Balance Blood Sugar to Protect Collagen
Ever wondered why sugar has such a bad rap for aging? It’s because of glycation, a process where excess sugar molecules bind to collagen, making it stiff and prone to wrinkles.
“Stabilizing your blood sugar is crucial,” Bridget emphasizes. “By avoiding processed carbs and sugary snacks, you not only protect your skin but also avoid energy crashes and weight gain.” Instead, she suggests whole foods like oats, nuts, and fresh fruit for steady energy and fewer cravings.
Pro tip: Swap your mid-afternoon chocolate bar for a handful of almonds or a hard-boiled egg.
6. Hydration Is Non-Negotiable
Dehydration doesn’t just affect your energy—it shows on your skin. “Without adequate water, your body can’t flush toxins, and your skin loses its plumpness,” says Bridget. She recommends consuming 35 ml of water per kilogram of body weight daily.
For a beauty boost: Add electrolytes to your water or include hydrating foods like cucumber and watermelon in your diet. Studies show that proper hydration can visibly improve skin texture and elasticity.
7. Vitamin C: Collagen’s Best Friend
Vitamin C is more than an immune booster—it’s a cornerstone of collagen production. Bridget recommends foods like citrus fruits, kiwis, and bell peppers to give your body the tools it needs to rebuild skin tissue.
“Vitamin C acts as scaffolding for your skin,” she says. “It strengthens and repairs while protecting against environmental damage.” Research also links higher vitamin C intake with reduced skin wrinkling and improved hydration.
8. Go Green with Cruciferous Vegetables
Broccoli, Brussels sprouts, and other cruciferous vegetables contain glucosinolates, compounds that detoxify your body and combat inflammation. Bridget calls them “nutritional powerhouses for longevity.”
“They support liver function, reduce the risk of chronic disease, and promote clear, glowing skin,” she says. Bonus: Cruciferous veggies are also rich in fiber, which supports gut health.
9. Sip Green Tea for a Daily Detox
“Green tea is packed with polyphenols that reduce inflammation, protect against sun damage, and even boost metabolism,” Bridget shares. Matcha, its concentrated cousin, delivers an even higher dose of antioxidants.
For an pro-aging twist: Replace your second coffee of the day with a matcha latte or a cup of green tea.
10. Limit Alcohol for Long-Term Gains
While a glass of wine might feel like a treat, alcohol takes a significant toll on your body over time. “Excessive drinking accelerates dehydration, weakens your gut lining, and speeds up the loss of skin elasticity,” Bridget warns.
Instead of going cold turkey, Bridget suggests a balanced approach: “Think of alcohol as an occasional indulgence rather than a habit. Swap cocktails for kombucha, or enjoy a spritzer with soda water and fresh herbs.” Not only will your skin thank you, but your liver and brain will, too.
11. Prioritise Sleep and Manage Stress
Sleep and stress are silent agers. Chronic stress raises cortisol levels, leading to inflammation, dull skin, and weight gain, while poor sleep disrupts your body’s natural repair processes.
“Good sleep and stress management are non-negotiable,” Bridget insists. “Find what works for you, whether it’s meditation, yoga, or even a daily walk in nature.”
The Verdict
Bridget Foliaki-Davis’s approach to aging isn’t about perfection—it’s about empowerment. By focusing on nutrient-dense foods, balanced living, and a little self-care, you can thrive at every age. “Aging is a privilege,” she says, “and it’s up to us to make the most of it.”
Ready to start? Try incorporating a few of these principles into your daily life and watch as your energy, skin, and confidence soar. Aging beautifully isn’t just possible—it’s inevitable with the right tools.
