29/10/2026
After years studying the biology of aging, here’s what I eat in a day ↓
I see food as one of the best investments you can make — not because it has to be expensive, but because it requires effort and intention.
Farm foods are great — but not essential. This is all supermarket food.
Breakfast ☕️
→ Oats (with whole milk)
→ Greek yoghurt (200g)
→ Blueberries + strawberries
→ 1 banana (slightly unripe)
→ Dark chocolate (85%)
→ Coffee
Lunch 🥗
→ Beef burger patty (avoid charring)
→ Sweet potatoes
→ Mixed salad (spinach, rocket, tomato, carrot, olive oil)
Dinner 🍽️
→ Salmon fillets
→ Potatoes
→ Sauce = lemon, olive oil, garlic, onion
→ Broccoli (with butter)
→ I rotate protein sources — fish, eggs, chicken, and legumes (a staple in long-lived populations)
Snacks ➡️ Boiled eggs, green tea, dark chocolate, vegetable crisps.
✅ Protein and fibre at each meal.
✅ Micronutrient-dense (omega-3s, B12, folate).
✅ Polyphenol-rich (berries, coffee, olive oil, cocoa, veg).
👉 Don’t stress too much about organic, grass-fed, or wild-caught.
👉 If you have access, great — but focusing on simple, whole foods and covering your key nutrients matters more.
👉 When you eat this way consistently, your energy stabilises, your inflammation drops, your brain functions better, and your rate of aging slows.
💾 Save this to come back to.
*If you want the full breakdown + the science behind it, it’s all in my free newsletter. Comment EAT and I’ll send it over.*
