Overview

This is your practical atlas to eating for more good years. Instead of chasing trends, it distils what truly repeats across long-lived cultures-think longevity diet patterns grounded in beans, intact grains, greens, nuts, and modest animal foods-then turns those signals into simple, repeatable habits. You'll discover why everyday blue zones foods work so well in ordinary kitchens, how plant based staples for longevity and high fibre recipes stabilise energy and appetite, and where protein and longevity meet in the sweet spot of ""sufficient, not maximal."" Designed as a healthy ageing cookbook you will actually use, the book pairs clear decision rules with simple healthy meal plans: two soups, two trays, two salads, one flex meal-on rotation, all year. It blends the best of the Mediterranean and Okinawan diet traditions with modern convenience, offers gentle guidance on meal timing for health, and shows how small levers-ferments, bitter-sour flavours, a ten-minute after-dinner walk-deliver outsized calm. Inside you'll find: - A plate-building map for quick, satisfying meals - Smart swaps that matter (white rice to barley, processed meats to bean stews) - Budget-friendly pantry lists and 15-minute builds - Timing, movement, and social cues that make food work harder for you If you want anti-hype, evidence-led kitchen wisdom-anti inflammatory meals, fibre-first thinking, and protein calibrated for real life-this guide gives you a pattern that fits your culture, your budget, and your week. Eat this way, and let dinner do some of your ageing well for you.

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