30 Foods I Build My Diet Around as a Longevity Scientist

Every week, we walk into a supermarket and make dozens of decisions about what to eat.

Most feel insignificant in the moment.

But we make them again and again. Week after week. Year after year.

And when you look at it this way, those small decisions may be among the most influential we make for our long-term health.

It took me around 8 years of studying biology to land on this list.

What I’ve ended up with isn’t exotic. It’s 30 foods, most of which you can find in your local supermarket right now.

In this edition, I’ll also share the nutrient guide I wish I’d had years ago - including the exact amounts of key macros and micronutrients to prioritise, and how to get them easily through food.

My hope is that this gives you a simple framework to build your own version of an optimised (but non-restrictive) diet.

Quick Note: This is Week 2 of the How to Eat for Healthier Aging mini-series. Over the next 3 weeks, we’ll explore the most evidence-backed foods, dietary strategies and targets for healthy aging - and turn them into a comprehensive framework you can follow sustainably.

Join the paid community to unlock the full series.