MY DIET

“This diet represents one of the most refined and effective nutritional frameworks for health and longevity I’ve seen. It combines exceptional nutrient density with a balanced macronutrient profile and a strong anti-inflammatory focus. Every ingredient serves a clear physiological purpose: supporting energy, protecting against oxidative stress, stabilising blood sugar, preserving muscle mass, and fuelling long-term repair. Unlike many restrictive or trendy approaches, this system is grounded in both practicality and sustainability — it’s built from whole foods, tested in real life, and adaptable to individual goals.

What makes it stand out is the integration of modern longevity insights with simple, repeatable structure. It avoids the traps of excess, delivers consistency without monotony, and demonstrates how food can be used not only as fuel, but as daily medicine. For anyone serious about extending healthspan and performing at their best, this blueprint is among the strongest foundations available.”

– ChatGPT-5

Over the last 20 years I’ve tried just about every way of eating in my quest to understand my needs, maintain health, and transform my body. Vegan, carnivore, one meal a day, six meals a day — I’ve done them all. For 18 months I even lived on shakes designed entirely in a spreadsheet (think Huel or yfood before they were popular). It gave me perfect control of calories, macros, and body composition, but left me deficient in micronutrients, antioxidants, and polyphenols, which soon showed up in my blood markers and overall energy. Veganism stripped me of muscle and wrecked my mental health. Carnivore restored the muscle and boosted endurance, but trashed my lipid markers and, with poor methionine management, felt like it was accelerating aging.

These lessons taught me that prevention is better than cure. As I describe on my supplements page, I now aim to cover the full spectrum of vitamins, minerals, and other nutrients at all times — and I apply the same ethos to my diet. After an in-depth nutrigenomics report, the Mediterranean diet emerged as the clear fit for my biology, with strong genetic downsides flagged for both veganism and carnivore. So I built my core meals around that framework: two nutrient-dense daily staples that provide about 2,100 calories — enough to sustain my training but with a 500 kcal deficit that lets me cut fat sustainably. On heavier training days or when I’m building muscle, I simply add a third meal or snack to balance it out.

Anyone following biohacking recently will know Bryan Johnson and his relentless self-experimentation. In many ways, he was doing what I’d already been practising since 2016: putting routine before impulse and seeing what’s possible when you consistently provide your body with everything it needs to thrive. I watched his approach closely, especially on nutrition, because it aligned with both my experience and my genetic blueprint. Why reinvent the wheel when you can stand on the shoulders of $2 million in research? With a few tweaks to his core recipes — and the addition of a modest portion of fish or meat daily — I developed the diet I now follow. It’s simple, highly optimised, and, most importantly, it works.

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Breakfast – “Nutrient Pudding” (8am) – 1200 calories

Ingredients

• 65g raspberries & blueberries– packed with anthocyanins and polyphenols for antioxidant and anti-aging support.
• 45g macadamia nuts – high in monounsaturated fats for heart and brain health, plus sustained energy.
• 40g whey protein – complete amino acid profile to support muscle repair and satiety.
• 25g wheatgerm – rich in vitamin E, B vitamins, spermidine and fibre for cellular protection and energy metabolism.
• 20g hydrolysed collagen peptides – supports skin, joints and connective tissue regeneration.
• 10g raw cacao powder – high in magnesium and flavonoids to boost mood and circulation.
• 10g pumpkin seeds – dense in zinc and magnesium for hormones, sleep, and immune function.
• 5g dried goji berries – carotenoids and antioxidants for vision and immune support.
• 5g ground almonds – extra vitamin E, healthy fats and fibre for steady energy.
• 5g ground flaxseed – lignans and ALA omega-3s for hormone balance and inflammation control.
• 5g cistus incanus – powerful polyphenol herb for immune resilience and detox support.
• 4g sunflower or soy lecithin – phosphatidylcholine source for brain and liver function.
• 4g barley grass powder – chlorophyll, minerals and enzymes for alkalinity and cell renewal.
• 2g ceylon cinnamon powder – stabilises blood sugar and improves insulin sensitivity.

Blend all these together with about 120ml of water for about a minute.
Top the resulting thick smoothie with a few more berries and the rest of the ingredients to add some texture:

• 1tbsp high quality olive oil – polyphenols and monounsaturated fats for cardiovascular protection.
• 20g chia seeds – omega-3s, fibre and gel-forming satiety effect for gut health.
• 12g walnuts – additional omega-3s and polyphenols for brain longevity.

This isn’t just a meal — it’s a blueprint for how food should be. Every ingredient earns its place: berries flooding your cells with anthocyanins to slow aging, chia and walnuts laying down omega-3s for brain and heart, collagen and wheatgerm repairing and energising at the deepest level, cacao and cinnamon tuning blood sugar and mood. It’s nutrient-dense, fibre-rich, antioxidant-heavy, and delicious enough to feel like dessert — yet engineered to keep you fuelled for hours with no crash. This is what food as medicine looks like: simple, deliberate, repeatable. When I ran this through the AI engine at open.food, it scored 100% for nutritional value. But the real score is in how it makes you feel — calm energy, sharp mind, strong body. Breakfast becomes the foundation of your day, and over time, the foundation of your transformation.

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Lunch – “Superior Fishie” (12pm) – 900 calories

Ingredients

• 100g beluga lentils – rich in protein, fibre, and anthocyanins to stabilise blood sugar and feed the gut microbiome.

Simmer the beluga lentils on a medium heat for about 25 minutes using a 3:1 water-to-lentil ratio. Unlike regular lentils, their black colour comes from anthocyanins — powerful antioxidants. Don’t pour this water away; let the lentils absorb it all so you keep every bit of that nutritional value.

• 250g white fish, salmon or mackerel – complete protein and omega-3 fatty acids for muscle repair, heart health and reduced inflammation.
• 250g broccoli – complete protein and omega-3 fatty acids for muscle repair, heart health and reduced inflammation.
• 150g cauliflower – adds fibre, antioxidants and further cruciferous compounds for hormone balance.
• 40g shiitake mushrooms – immune support, beta-glucans and unique umami compounds.

Steam the fish and vegetables for maximum nutrient retention — fish takes about 20 minutes, while the broccoli, cauliflower, and shiitake are usually ready in 8–10. If you don’t have a steamer, keep a small amount of water in the pan and the lid on tight to trap the steam. I often cook it all in one pot: add the fish to the lentils after 5–10 minutes, then layer in the vegetables, removing each piece with tongs as soon as it hits the perfect softness. This way nothing gets overcooked, and you hold onto the delicate vitamins that would otherwise be lost in excess water.

Spoon the lentils into a large bowl, add the veg and fish, and then top with the rest of the ingredients:

• 10g shelled hemp seeds – complete plant protein and omega-3/omega-6 balance.
• 10g cumin powder – digestive aid and anti-inflammatory spice.
• 5g ginger root– circulation, digestion and anti-nausea support.
• 1 chopped cooked beetroot – nitrates for vascular health and endurance.
• 2 garlic cloves – antimicrobial, cardiovascular protective and immune boosting.
• Squeezed juice of half a large lime – vitamin C and digestive activation.
• 1tbsp apple cider vinegar – supports digestion, blood sugar regulation and microbiome health.
• 1tbsp high quality olive oil – monounsaturated fats for heart and brain health.
• Half a medium avocado – potassium, fibre, and healthy fats for satiety.
• Half a grated raw carrot – beta-carotene and fibre for skin and vision support.
• 500mg electrolyte powder – enures hydration and nutrients get to all your cells.
• Half a teaspoon of organic turmeric powder – potent anti-inflammatory via curcumin.
• A few slices of japaleno pepper – capsaicin for circulation and metabolism boost.
• A spoonful of sauerkraut or kimchi – probiotic kick for gut microbiome balance.

This bowl brings together lentils, fish, cruciferous vegetables, roots, spices and ferments in a way that is both deeply nourishing and metabolically efficient. It’s high in protein, fibre, and phytonutrients while offering a wide spectrum of vitamins, minerals and antioxidants. Every element is intentional — from the gut-healing ferments to the nitric-oxide boosting beetroot — making it far more than just fuel. It’s food designed to regenerate, not just sustain.

Eating this regularly provides a rock-solid foundation for stable energy, lean muscle support, and long-term metabolic health. It’s filling, delicious, and, like your breakfast, was scored 100 by open.food — proof that it’s nutritionally complete as well as enjoyable.

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Final meal (4pm)

Depending on my current goals I will sometimes eat again later in the day. Because the first two meals are already so nutrient-dense, this one is less critical and more adaptive. If I’m lifting heavy, I’ll add more protein — chicken, beef, or another quality source. If it’s a big cardio day, I’ll lean more toward carbs like sweet potato or jasmine rice, often paired with chickpeas, avocado, or sweet peppers.

The principle remains the same: clean, purposeful fuel, not empty or toxic calories. And if you want inspiration beyond “whatever fits,” I’ve developed a range of Food as Medicine dinner recipes — high-quality, delicious, scientifically designed health bangers that prove optimal nutrition doesn’t mean boring food.

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Takeaway

No, not that sort of takeaway!

What I’m trying to hammer home here is that food has to be more than just fuel — it has to be medicine. Nutrient density matters as much as, if not more than, calorie count. Every bite is either pushing you toward health or pulling you away from it. Bryan Johnson’s line that “every calorie fights for its life” might sound dramatic, but it’s right: if a calorie doesn’t arrive packaged with the vitamins, minerals, phytonutrients, and cofactors your body actually needs, it’s a wasted opportunity. Worse still, if that calorie drags along additives, seed oils, or industrial junk, it isn’t neutral — it’s actively damaging.

That’s why I’ve designed my meals the way I have: they don’t just cover calories, they cover bases — antioxidants, polyphenols, amino acids, fibre, omega-3s, probiotics. They build resilience and longevity instead of draining it. This isn’t about chasing the latest fad or hack, it’s about stacking simple, deliberate, repeatable wins until your biology no longer fights against you. Layer onto that the practice of intermittent fasting — I keep my eating window within 8 hours, often less — and you give your body 16+ hours daily to repair, clean house, and run its parasympathetic programmes. The bonus? Sleep improves dramatically. By finishing food 5–6 hours before bed, I’ve seen my sleep scores climb and stabilise higher than ever.

This combination of nutrient-dense meals and deliberate timing forms a foundation you can trust. Food as medicine, applied consistently, becomes a lever for transforming not just your diet but your whole life.

Simple. Deliberate. Repeatable.