She’s 39, but her biological age is 25. Fitness coach reveals the three everyday foods she swears by for youthful energy and healthy aging.
Zarina Manaenkova, a 39-year-old fitness coach known for her no-nonsense wellness advice, stunned her followers when she revealed that her latest lab results placed her biological age at 25.
In a recent Instagram video, she broke down the surprisingly simple food habits she credits for feeling and looking more youthful than her passport suggests [1].
1. Fatty fish
At the top of her list is fatty red fish, which she says she eats regularly because it’s “easy to digest and packed with nutrients.” These fish – like salmon, sardines, mackerel, and herring – are naturally high in omega-3 fatty acids, nutrients widely studied for supporting heart, brain, skin, and metabolic health.
The American Heart Association notes that these healthy fats can help reduce inflammation, support cognitive function and keep cells functioning smoothly [2].
Manaenkova also points out that these fish deliver protein, vitamin B12, vitamin D and selenium, making them a convenient all-in-one support for healthy aging.
Her message is simple: you don’t need exotic superfoods when a piece of salmon can do half the heavy lifting.
2. Colorful veggies
The second food group in her routine is one most people already know, but often underestimate: colorful vegetables.
Manaenkova encourages people to aim for several colors a day because each pigment represents different phytonutrients that help the body reduce disease-promoting inflammation and strengthen long-term health.
Her rule is charmingly low-pressure: “Just make your plate look like a rainbow.” Greens for minerals, oranges for antioxidants, reds for heart health.
The fitness coach’s approach turns longevity into something you can literally see at mealtime. She also slips in nuts for extra gut support and slow-burning energy.
For her, these foods don’t just fill nutritional gaps; they keep her body functioning predictably and consistently – key factors for anyone wanting to age well without feeling overwhelmed. It’s longevity, but make it colorful, affordable and doable.
3. Fermented favorites
Manaenkova’s third food habit taps straight into the biggest wellness conversation of the decade: gut health. She eats probiotic-rich fermented foods like sauerkraut and pickles – not in supplement form, but the way her grandmother in Kazakhstan prepared them every winter.
She explains that these foods help “feed the microbiome,” the trillions of bacteria in the gut that influence digestion, immunity, energy levels and even how your skin looks.
Her point is that gut health isn’t aspirational; it’s ancestral. And you don’t need expensive probiotics when a jar of naturally fermented pickles gives your microbiome the same boost for a fraction of the cost.
Researchers increasingly agree that gut bacteria influence everything from inflammation to mood to biological aging. By supporting her gut, Manaenkova believes she’s supporting her entire system, from how she feels in the morning to how her skin glows on camera.
The lifestyle layer: No supplements needed
While the food list got the most attention online, Manaenkova also emphasized that healthy aging isn’t just about what’s on your plate. She walks at least 8,000 steps a day, prioritizes sleep and eats mostly whole foods.
Her message resonates because it’s refreshingly grounded: “You don’t need complicated diets or expensive supplements to feel young,” she notes.
In a wellness world full of hacks, powders and protocols, her approach is almost rebellious in its simplicity. She shows that consistency – not complexity – is what keeps her biological age low. And it’s a message that translates well: eat real food, stay active, sleep deeply and let the basics do their job.
[1] https://www.instagram.com/p/DR_E3pFkS7b/?hl=en
[2] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
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