Step Five | Free Longevity Plan

A roman warrior writing with a feather pen in a Journal surrounded by fruit in the style o

Step 5: Journaling & More on Nutrition

This step has two parts...over the next week, your goal is to:-

Start journaling

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Learn more about food and your personal body's needs

If you’ve made it this far, you’re doing amazing and hopefully you've started feeling the benefits already.

However, you may have unknowingly slipped back into the addictive world of UPFs or consumed a non-UPF excessively as a replacement for something your brain is yearning for—without even realising it.

So it's time to dive deeper into the foods we eat and I encourage you to spend some time in this step learning for yourself how foods affect your own body, as we're all unique.

PART ONE - JOURNALING

All great leaders Journal - jotting down their thoughts, experiences, life lessons, and goals. There are many benefits to this, including personal development, self-awareness, preserving memories, emotional well-being, and enhancing brain function and creativity.

But to start, we’re simply going to write down what we eat and do each day in a journal (or on your phone if that’s easier, though ideally in a book). This shouldn't take more than five minutes, either before bed or first thing in the morning.

This is also an opportunity to record any thoughts—both good and bad—about the food you consumed that day or the day before. However, always try to finish on a note of gratitude.

Seeing your eating, drinking, and activity habits written down can help you determine whether they align with your longevity plan or other goals, such as weight loss or muscle gain. This allows you to make necessary tweaks and fine-tune your health journey.

Sometimes, our brain tricks us into thinking we’re making better choices than we actually are, but writing things down can be incredibly eye-opening.

Journals can be kept private, but sharing your eating habits with others can sometimes reveal patterns or issues you may not have noticed yourself, or even turn a blind eye to.

You should also take note of how you feel after each meal, as this is important in understanding your body's needs.

Example Entry:

(14/02/25) – Woke up feeling rough today—bad cold. Really craved something sweet. Ended up eating Bio & Me granola with Greek yogurt and honey, which seemed to satisfy me. Couldn't be bothered to prep for lunch, so I grabbed a pre-made tin of Rio Mare tuna salad and an orange and left for work. Got home early, still hungry, so I had some nuts, a chicken breast, and a pear with mint tea. Finished off some dark chocolate. Later, I ate an apple but felt an ache in my gut shortly after.

Dinner was a vegetable stir-fry with noodles and homemade sweet chili sauce, followed by more fruit (berries). No gym or walk today—feeling unwell. But despite feeling terrible all day, I was proud to see the kids achieve something: My eldest took the dog for a two-hour walk (unheard of), my son started his first day of work experience, and my youngest moved up a class in swimming.

Observations from the Entry:

I appear to have a sweet tooth—today, I ate honey, sweet fruit (a lot), sweet chili sauce, and dark chocolate. I need to manage this so it doesn’t spiral out of control.
The Rio Mare tuna contains corn oil—really not ideal. I should take a few minutes to prep something better instead of grabbing a tin off the shelf.
The apple gave me a stomach ache. I’ll monitor this—if it happens again, I might have an intolerance.
No exercise today, but I forgive myself since I wasn’t feeling well.
On the bright side, most of my food choices were healthy, and I had a good variety giving me lots of nutrients, especially vitamin C to help fight my cold.
Ending with gratitude helped me create a positive memory.

Treat yourself to a journal or grab a notebook and try it - let me know how you get on

PART TWO - FURTHER LEARNING

As part of this step please take time to read the following to help you understand nutrients and your bodies needs.

Understanding the Five Main Food Groups

N.B This following assumes you don’t have any special dietary requirements—whether cultural, ethical, preferential, or medical. Listing all the alternatives would be extensive, so if this applies to you, read on, but then check with your doctor or a reputable source for your own requirements. You can also reach out to me via email or message, and I’ll help you find the best alternatives for your body.

To get the most from your diet, you need to consume a variety of foods from all the 5 major food groups:

Fruit & Vegetables – Nutrients and fibre - dark leafy greens to whole fruits.
Protein – Meat, fish, eggs, beans, nuts, and seeds.
Starchy Foods (Carbohydrates) – Energy sources like skin-on potatoes, minimally processed or homemade bread, pasta and rice (ideally wholemeal, but white is okay).
Dairy (Moderate Amounts) – Calcium sources like plain yogurt, fresh cheeses, and “some” milk or non-UPF, non-sugary milk alternatives.
Fats and Oils – Energy and fatty acids for nutrient absorption (olive oil, oily fish, nuts, and seeds).

Not every meal has to include all these groups, but over the course of a day, you should aim to consume something from each.

Portions

You should eat only to fuel your body’s needs. However, with food readily available—especially when working from home—it’s easy to overconsume, even on healthy foods.

Since we’re no longer eating UPFs in this step (well I hope not), counting calories isn’t necessary unless you have a specific goal. However, understanding portions is beneficial for optimal nutrient intake.

Fruit and Vegetables

This food group should make up the majority of your intake. Health guidelines, such as those from the World Health Organisation (WHO), recommend at least five portions of fruit and vegetables daily. Others suggest consuming 30 different plants per week (including nuts and seeds) for better gut health and nutrient diversity.

A common trait among centenarians in Blue Zone areas is a plant-based diet with minimal meat. Fruits and vegetables provide an abundance of nutrients, minerals, and fibre, which aid digestion and support the microbiome. Keep your plant portions high, varied, and colourful.

Protein

Red meat should be consumed in moderation but not eliminated entirely, as it provides essential nutrients like iron, vitamin B12, and protein for muscle maintenance and immune function. But excessive consumption is linked to chronic diseases like heart disease and cancer, though this may also be related to cooking methods.

A general guideline for protein portions:

Red meat: on occasion, palm-sized portion (relative to your body size).
Poultry and fish: hand-sized portion (palm and fingers).

Aim to eat oily fish (e.g., mackerel, salmon) at least twice a week, but more if possible.

Starchy Carbohydrates

UK guidelines recommend four fist-sized portions per day, including bread, pasta, rice, potatoes, and wheat. However, this is debatable and likely influenced by food industries and the staples of each country.

In Blue Zones, carbohydrates primarily come from sweet potatoes, fruits, and beans. While bread is consumed, it is usually whole-wheat or sourdough in its simplest, traditional form.

Carbohydrates provide energy, but the body burns carbs first (by converting them into sugar) before burning fat. If you constantly eat too many carbs, your body may never burn fat, depending on your size and activity level.

UPFs and drinks are typically high in carbs, leading to weight gain. So avoid them entirely.

In short:

Eat carbs, but prioritise complex ones (whole grains, beans, vegetables, fruits, skin on potatoes).
Include moderate amounts of bread, pasta, and rice.

Dairy

Guidelines recommend 2-3 portions daily for calcium, but this is also debatable. Blue Zone residents consume little to no milk, opting for occasional cheeses like feta but obtaining most of their calcium from leafy greens, nuts, and seeds and fish with bones. Pretty much how we would have done for millions of years before we started eating and drinking dairy foods.

Dairy tolerance varies due to biochemical individuality (genetics). While a splash of milk in tea or occasional Greek yogurt is fine, reducing dairy intake should be balanced with increased leafy greens, nuts, and seeds, just like we used to eat.

Fats, Oils, and Spreads

Saturated Fats (butter, cheese, coconut oil) should be consumed in moderation.
Unsaturated Fats (olive oil, avocado oil, seed oils) can be consumed daily in portions of 1-2 tablespoons.
Nuts and oily fish provide unsaturated fats and protein. Nuts are a good snack option—though they are energy-dense, so again, moderation is key.

Note - there is still debate over seed oils. Research says its fine but there are different methods of producing seed oils using high heat processing. It's probably ok in very small amounts, but if in doubt, leave it out.

Choosing Bread Off the Shelf

Most Western breads are ultra-processed. Sourdough is trending, but marketing often misrepresents its authenticity.

Check the ingredients:

Bread and Sourdough should have only 3-5 ingredients (flour, water, salt, yeast or a natural starter or culture if its sourdough).
No commercial yeast or sweeteners.
For true sourdough, Look for a tangy flavour, irregular holes, and a crisp crust.

Local independent bakers may offer better options, though they are pricier and have shorter shelf lives. Making bread yourself is also a viable alternative. And very satisfying.

Wine

Step 2 of this plan discourages alcohol, as there are no real health benefits. However, wine is common in Blue Zone regions and contains antioxidants. BUT there is a key difference... Blue Zone wines are traditionally made without additives or artificial processes.

If you drink wine, ensure it is minimally processed and chemical-free. However, alcohol’s negative effects—liver damage, cancer risk, and addiction—should not be overlooked. Again, if you must drink, find a good quality wine and drink in moderation (e.g one or two at the weekend and preferably with a healthy meal).

Sugar

The only sugars allowed in this plan are honey and maple syrup, both of which are in the NOVA 2 group (more on the NOVA system shortly), which the body processes more slowly than refined sugars. However, moderation is crucial—don’t over consume like Winnie the Pooh!

Dark Chocolate

Though classified as NOVA 4 (ultra-processed), dark chocolate is the only exception in this plan. It contains antioxidants and minerals, with the 90% variety having minimal sugar. Research suggests benefits for heart health, inflammation, gut and brain function, but due to its high fat and calorie content, it should be an occasional treat. Stick to 80% cocoa or higher from reputable organic brands.

Knowing the NOVA System is a good guide to choosing the right foods

NOVA categorises foods into four groups:

NOVA 1: Unprocessed/minimally processed foods – Approved!
NOVA 2: Processed culinary ingredients – Approved!
NOVA 3: Processed foods – Partly approved.
NOVA 4: Ultra-processed foods – Not approved.

The Free Longevity Plan primarily follows NOVA 1 and NOVA 2, with some but not all NOVA 3. NOVA 4 is strictly avoided (except Dark Chocolate at 80% +).

I urge you to familiarise yourself with The NOVA classification system. Some items are debatable or have a crossover and it is constantly being refined, but a good guide nonetheless.

A final note from me on UPFs before I leave you to make your own better life choices.

Some people, including some doctors and nutritionists, will say, “It’s okay now and then to have some biscuits or a packet of crisps.”

I understand the sentiment—that food should be enjoyable, and in moderation, it will probably be okay.

BUT I disagree with this ethos, and so should you, for the following reasons.

UPFs are addictive. It’s as simple as that. They even tell you “Once you pop, you can’t stop.”

The high sugar, fat, salt, or flavour enhancers like MSG, combined with pleasing textures and manufactured flavourings, are addictive and activate your brain’s reward system. And your brain’s reward system is cunning.

Very cunning indeed!

Saying it’s okay to eat UPFs now and then is like telling an ex-gambler it’s okay to gamble occasionally or an ex-drug addict that it’s fine to have the odd shot of heroin.

No. It is not OK.

Research has shown that UPFs can alter brain activity in ways that make people crave them more—similar to addiction mechanisms seen with substances like alcohol and drugs. But because it’s food and food lobbying is very powerful, we let it pass.

And as for enjoying your food… I don’t understand this argument. Whole foods, even from NOVA 1 and 2 groups can be incredibly enjoyable.

I’m eating a beautiful, fresh, juicy orange as I type this, full of Vitamin C. I don’t feel the need for a dry biscuit or a packet of processed salty crisps with absolutely no nutrients or benefits to my health.

And finally, about your Brain.

Your brain will give you every excuse possible. Like a voice in your head saying, "You're tired, don't bother prepping your lunch for tomorrow—just grab a meal deal." Or, "You're hungry, you need a snack. You can't bear nuts again, let's just grab a packet of crisps and enjoy that nice crunch."

It may play on your emotions: "Remember Coco Pops? How nostalgic. Let's have a bowl and feel young and happy again." Or, "You're upset, you don’t need people telling you what to do. Do what you want—we’ll show them. Now grab that chocolate bar. One won’t kill you."

It may be about association: "Netflix time! Let’s get cosy under a blanket, put on a new series, and snuggle up with a bowl of ice cream like we used to." Or, "The sun is out—let’s sit in the garden with a cold beer and a salty snack."

It may be time-related: "You don't have time for all this healthy stuff. Come on, one night off. Now grab the phone—what are we gonna order?"

It could be peer pressure: "All your friends are ordering whatever they want and having dessert, and they're looking at you like you’re mad. For god’s sake, just be normal and order something nice, will you?"

All these voices and excuses are simply chemical reactions in your brain, manifesting as thoughts that, thousands of years ago, would have been beneficial when food was scarce. But today, food is not scarce—so the conscious, logical side of your brain needs to take over a bit more.

And this is why educating yourself is important.

Stay strong. Like any addiction, your brain will eventually quit talking to you and accept the new, healthier you.

Let us know how you get on

Get in touch so we can improve our health together.