Step One | Free Longevity Plan

A slightly overweight man eating lots of bad food in the style of a roman statue .jpg

Step 1: Ultra Processed Food

I mentioned this would be simple...but I didn’t say it would be easy.

This step is arguably one of the most important for improving your lifespan, weight management, reducing the risk of disease, reducing the risk of cognitive decline, controlling depression or anxiety, energy crashes and cravings.

Over the next two weeks, we’ll be eliminating ultra-processed foods (UPFs) from our diets as well as reducing refined sugar.

That’s right...no more feeding our beautiful bodies with junk or our brains with sludge.

Remember, this is not a yo yo diet plan... The goal is for you to make better decisions when buying food by learning how to read labels and spotting the difference between the good and the bad, seeing beyond marketing hype and clever wording on the ingredients.

To get started, instead of listing all the foods you shouldn't eat (which would fill a book), let’s focus on what you can enjoy:

Whole foods and some processed and minimally processed foods.

That’s it.

OK, first let me expand on what I mean by "whole foods." These are foods as close to their natural state as possible, including:

Good-quality unprocessed meats and eggs: Avoid sausages, bacon, and other ultra processed options.
Good-quality unprocessed fish: Opt for fresh or minimally processed options. Keep to fresh whole fish, fillets and shellfish. Tinned is OK if you recognise any added ingredients.

Fruits: All varieties, whole and unprocessed, with nothing added or removed.
Vegetables: Any kind, whole and unprocessed, with no additives.
Raw nuts and seeds: Unsalted, unsweetened, and not roasted or oiled (natural oil is ok).
Salads: Without pre-made dressings (extra virgin olive oil and organic balsamic vinegar is fine).
Herbs, Spices and Seasoning: Fresh or dried with no added sugars.
Whole grains and Legumes: Brown rice, lentils, beans, chickpeas, peas, giant or rolled oats etc.

Essentially, these are the foods typically found in the first few aisles of most supermarkets in the UK or back of the supermarket in the US.

If your budget allows (mine doesn't), choose organic options but don't worry if not. Frozen fruits and vegetables are excellent choices, too, arguably better than fresh if frozen at the source, although they do lose nutrients when left frozen for too long.

Canned or jarred foods with one or two ingredients like chopped tomatoes, tuna, olives, or kidney beans are acceptable, but avoid those with added sauces, preservatives, sugars, or cheap oils. Pickled and fermented foods are typically ok.

Processed and minimally processed foods

For this step, we’ll allow some processed and minimally processed items, such as Rice, dried or fresh pasta and noodles (not instant), 100% rolled oats and bread*. Whole grain options are preferable when possible. These items do not fall into the ULTRA category except if non culinary ingredients are added. More on that below.

*A note on bread and wraps: Be cautious as many breads are classified as UPFs including freshly baked supermarket breads like baguettes and artisan loaf's.

Choose options with minimal ingredients. Independent bakers may be ok but check - you're looking for long-fermented sourdough (min 24 hours) as these have better nutrient absorption and lower glycaemic crashes.

In the UK, the only supermarket bread that comes close to this is Jason’s sourdough (no affiliation) and Crosta & Mollica wraps (no affiliation). Better yet, make your own. If you're really stuck, then choose the sourdough with the least amount of ingredients. But, if in doubt, leave it out.

Pre-made shop bought sandwiches are a big NO.

Opt for a salad or poke bowl instead, you may need to throw out the dressing - so always check the ingredients.

Avoid everything else including the following:

Anything from the bakery (e.g., pastries, cakes, biscuits).
Confectionery, sweets, crisps, cereals, or instant noodles.
Shop bought Foods in breadcrumbs or batter or pastry.
Any items with added ingredients not typically used in home cooking such as artificial colours, preservatives, flavours, gums, E numbers, thickeners, gelling agents and emulsifiers.
Anything with artificial sweeteners or sugars not normally available in your cupboard
Anything 'typically' with 5 or more ingredients or words you struggle to pronounce or recognise.
Anything with intense marketing, fancy packaging, health promises, celebrities and sports stars on the front.
To paraphrase Dr Chris Van Tulleken, 'Anything you suspect is being sold to you to fund someones large pension'

Added oils - Most UPF foods include some sort of oil in them like Rapeseed (also known as Canola), Corn or Soya oil. Although not a hard rule, typically, anything with these oils added in tend to be a sign the product is ultra-processed. It's debatable if these oils are good or bad on their own, some say even healthier than Olive oil. But typically, if they are added they will be cheap (refined) versions of the oil (rather than cold pressed) with little nutritional value used to add softness to the product (so you consume more) and for shelf life making more profit. So generally speaking, by avoiding anything with rapeseed oil, you are by definition avoiding most UPF foods and will feel healthier for it.

If you use oils to cook at home, its technically processed but not ultra-processed. This includes any type of oil or fats. Ironically, cooking fats like lard, goose fat, beef dripping (tallow), butter and ghee are less processed than seed oils (sunflower, vegetable, Rapeseed etc) but they are higher in saturated fats, so use very sparingly. Try to use virgin olive oil and avocado oil when possible, especially for dressings, they are a better choice for most meals. Of course all oils and fats are super dense in calories so keep to a minimum in your cooking, especially if you want to lose weight.

Why focus on whole foods?

They’re rich in essential nutrients, vitamins, minerals, fibre, and antioxidants that support overall health, protect against diseases (e.g., heart disease, type 2 diabetes, and some cancers), and improve gut health.
Their low calorie and high fibre content help you feel full, reducing cravings and improving digestion.
The World Health Organisation (WHO) classifies processed meats like bacon, ham, and salami as Group 1 carcinogens, strongly linked to cancer.
Studies associate UPF consumption with higher risks of chronic diseases, such as obesity, diabetes, and heart disease.
The World Cancer Research Fund (WCRF) advises limiting UPFs high in fat, sugar, or starches due to their negative health impacts.
UPF foods (particularly cereals, crisps, breads, pastries, cakes, biscuits and confectionery) have been designed to be 'hyper palatable' making them highly addictive.

Not all processed foods are harmful. For example, some minimally processed options like real dairy (Traditional or Greek yogurt, real butter, cream and cows milk) can still be part of a healthy diet. We're looking out for Ultra processed foods.

Fresh cheeses are not classed as UPF - Cheddar, if bought as a block, is generally not considered a UPF but if they are sliced or grated they may have added ingredients (like starch) to keep them longer on the shelf, so best avoid.

Generally speaking anything you cook from scratch at home will be fine. Just be careful with pre-made sauces and dressings - check the ingredients. For salads keep it simple with Extra virgin olive oil or Avocado oil with some balsamic or real lemon juice for taste.

Sugars

Although culinary sugars (like granulated) are not classified as a UPF, for the purposes of this plan we are going to reduce our sugar intake. Refined sugars like these are empty calories. And like UPFs, high consumption of sugar increases the risk of many serious health issues including obesity, type 2 diabetes, heart disease and some cancers. So let's leave them out.

Fear not sweet toothed people!

Us humans crave sugar and we need to satisfy that on occasion or we can get depressed so...

Honey is still OK - ideally single source and raw - in moderation.

Good quality Maple syrup is also ok - on occasion

Both honey and Maple are accepted as they both contain antioxidants and a small amount of vitamins and minerals. They are also easier to digest than other refined sugars due to its natural enzymes, plus they have a lower glycemic index (GI) meaning a slower more controlled rise in blood sugar (slower crash) so you don't get the cravings.

Pure maple syrup contains about 24 different antioxidants which help protect the body against cell damage. Darker syrups tend to have higher antioxidant levels than lighter ones.

Remember, they are still high in calories - so use only to sweeten things from time to time like Greek yogurt, porridge or using in a home made sweet chilli dip.

Fruit is of course naturally sweet but as they come with fibre and an array of nutrients, vitamins and minerals you can happily eat these for snacks and dessert.

Dried fruits (with no added sugar) are another great way to add sweetness to foods, just go easy on the numbers here especially if you have diabetes or trying to lose weight. Dried fruit is smaller (allowing you to pop more into your mouth) but more energy dense as the water has been removed.

Chocoholic?

OK I understand many people love milk chocolate (that was me once). Not only is milk chocolate a highly addictive UPF but its high in sugar, oils and fat with very little nutritional value. But to ease into the plan we'll make one exception here - and that's 70% or higher dark chocolate. Preferably a non UPF version such as Green and Black's Organic range or Lindt (70% +).

If you're not used to dark chocolate, I suggest you spend the next two weeks easing into it starting at around 50% or 60% cocoa then moving up to 70% and 80% + if you can.

The reason we're accepting this is primarily due to its high concentration of cocoa solids, which are rich in antioxidants called flavanols' that can increase blood flow plus it's rich in minerals like magnesium. Again, it's still high calories, so eat in moderation (the odd square after a meal). Ease in and you will get used to it. I'm at the point now where milk chocolate tastes too sweet and sickly.

Non restrictive plan

Remember, if you're hungry, then eat. This is not a restrictive plan, as long as you eat the right things and only when you're hungry and not when you're bored, you don't need to count calories. This plan is also about resetting your dopamine baseline levels which can typically take 10 to 14 days.

It's nearly impossible to be perfect when it comes to choosing foods. The only way to do that would be to live off grid and grow your own. This plan is about making better choices, not perfect choices. And certainly not bad choices.

So, how do we spot an Ultra Processed food?

Practice reading ingredients. Don't use the traffic light system on boxes or packets. This means nothing as its based on on recommended portions, not real world portions. It also doesn't highlight additives nor any nutrients that's been removed.

As an example, here are the ingredients for a typical loaf of bread from a supermarket: -

Wheat Flour, Water, Yeast, Salt, Soya Flour, Preservative: E282, Emulsifiers: E472e, E471, E481, Rapeseed Oil, Flour Treatment Agent: Ascorbic Acid

Questions to ask yourself

Does the list have 5 or more ingredients? Yes

Does it have items you wouldn't typically have on your shelf at home? Yes

Does it include added refined oil like rapeseed oil? Yes

Does it have any added colourings, preservatives, treatments, sweeteners, flavourings (even natural) or emulsifiers etc? Yes

If the answer is yes to one or more questions it usually indicates it's ultra processed.

There are exceptions of course, a food could contain more than 5 whole or culinary foods, like some trail mixes, so use some common sense.

Remember, if in doubt, leave it out.

Takeaways and fast food

Unless you're confident it's not made with any UPF ingredients (good luck), please avoid takeaways and spend that hard earned cash on fruit and veg instead. One takeaway could pay for a few days of whole foods. If you do want a treat night or you don't have time to cook, the best option will likely be chicken shish kebab or fresh Thai. Some big fast food chains do now offer healthier options but usually grilled chicken salads - which is fine if you really need to munch on something while the kids finish their fried battered chicken - but in that situation I often find it better to go without, then eat when I get some tastier options.

Restaurants

Most restaurants these days offer healthy options. Most foods on the menu will be cooked fresh and non-UPF. Just avoid sauces (unless you know they were made fresh and not mass produced in a factory) and avoid breads (again, unless you know they were baked fresh using simple ingredients). Some restaurant chains display their ingredients online. Typically, independent Indian, Thai, Turkish and Italian restaurants will make their own sauces and foods. For example, the Pizza dough in Pizza Express is highly UPF. But a small Italian restaurant using simple sourdough may well have made thiers from scratch using normal ingredients. Don't be fooled by some vegan or vegetarian options, sometimes they are even more processed than meat options, such as vegan sausages.

Party time

The only time you may find it impossible to avoid UPFs is when invited to a dinner party or other celebration. It feels rude to refuse the hosts food. In these scenarios, just do the very best you can and if its a buffet try and go for the healthier options on the table. If you have a lapse, don't stress and start again the next day.

Diabetic (type 2) or prediabetic or want to lose weight faster?

This new way of eating will help you for sure. However, I would strongly recommend reducing sugar down further by limiting even honey / maple to a little drizzle now and then and either reducing your simple carbohydrate portions (bread, pasta, rice etc) down or replace with fibre and protein or sticking to wholegrain carbohydrates avoiding the white stuff. Keep skin on potatoes. Stay away from UPFs. Check with your doctor before changing your diet.

Any questions or clarifications please contact me.

Good luck

For deeper insights into the impact of UPFs, you can explore these books:

Ultra Processed people - Chris Van Tulleken

The way we eat now - Bee Wilson

Metabolical - Dr. Robert Lustig

Unprocess your life - Rob Hobson

Also, check out my blogs

Any questions or clarifications please contact me.

Good luck!

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Step 1: Ultra Processed Food

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