Protein for muscle and recovery
Daily quality protein supports muscle strength, recovery, and metabolism at every age.
Omega‑3 fats for inflammation and heart health
Essential fats from oily fish help reduce inflammation, support brain health, and boost circulation.
Antioxidants to fight ageing and cell stress
Colorful fruits, veg, tea, and spices protect cells from damage and support longevity.
Collagen and gut-skin‑joint resilience
Collagen-rich foods and bone broth support structural health. From gut lining to joints.
Smart carbs and fibre for blood sugar and energy
Whole-food carbs and fibre help steady blood glucose and feed your gut microbiome.
Omega 3 fats from wild fish, extra virgin olive oil, and seeds reduce inflammation and help blood vessels stay elastic.
This means better blood flow, lower blood pressure, and support for your cognitive health.
Blood flow is directly linked to how much oxygen your brain and muscles get.
Foods to focus on:
– Sardines, mackerel, salmon
– Flaxseeds, chia seeds
– Cold-pressed extra virgin olive oil
You lose muscle with age, unless you do something about it. High-quality protein keeps your metabolism fast, your muscle mass stable, and your immune system strong. It also supports collagen production, which matters for joints, bones,
and blood vessels.
Aim for:
– The right amount of protein based on your lean mass and activity (very important to avoid over consumption)– Spread protein through all meals
– Choose eggs, fish, lean meat, cottage cheese, over protein shakes if possible.
Oxidative stress speeds up aging. Antioxidants from colourful plants reduce damage to your cells, improve recovery, and keep your brain alert. They also support mitochondrial health, which plays a role in energy production and VO2 max.
Focus on multiple colours:
– Berries, pomegranate, beetroot
– Leafy greens, broccoli, turmeric
– Herbs like rosemary and oregano
Not all carbs are bad. The trick is to choose carbs that release energy slowly, nourish your gut, and avoid sugar spikes.
Good carbohydrates help you sustain endurance and mental focus.
Best picks:
– Quinoa, buckwheat, oats
– Root vegetables like sweet potatoes
– Wholegrains
Good hydration and key electrolytes support blood pressure, oxygen delivery, and recovery.
Magnesium and potassium help with muscle function and energy production.
Make it easy:
– Drink enough water through the day
– Add sea salt or electrolyte drops to one glass
– Eat leafy greens, avocado, and bananas
