Eat Better. Age Better.

Contents

1. PART 1 — THE SCIENCE OF AGINGThe gap between lifespan and healthspan — more than ten years on HALE data — and what actually moves it: the four enemies of healthy aging, mTOR, AMPK, autophagy and NAD+, biological age and the seven hallmarks, the Horvath clock, inflammaging and glycation, closing with eight nutrition myths debunked.
2. PART 2 — THE BETTER PLATE METHODThe Harvard Healthy Eating Plate as the foundation and five layers built on it — ½ fibre, ¼ protein, ¼ complex carbs plus healthy fats, 1.2–1.6 g of protein per kg a day, the nine longevity food categories, the food order and the five habits that make it last — with a science page on the glucose curves and a troubleshooting guide for the four usual complaints: still hungry, the 3pm crash, sugar cravings and bloating.
3. PART 3 — LONGEVITY FOODSA reference to the nine categories — leafy greens, cruciferous, berries, fatty fish, legumes, whole grains, fermented foods, healthy fats, herbs and spices — each with its frequency per week, its key compounds, three easy ways to work it into the day and a deeper spread of its own, ending in the weekly longevity arsenal table.
4. PART 4 — EATING IN REAL LIFEMorning, breakfast, lunch, dinner, snacks and drinks; restaurants cuisine by cuisine, travel and a plan for the day that runs out of time; how to read a food label in 30 seconds, nine supplements with best form, daily dose and an evidence rating, an honest page on alcohol, and a first look at eating with your cycle.
5. PART 5 — MEAL TEMPLATES & SAMPLE WEEKThirteen flexible meal templates — four breakfasts, three lunches, three dinners, three snacks — each with a worked example, a sample week plus three further weeks set out day by day, a 90-minute Sunday batch cook with the exact sequence and storage times, the longevity pantry and the cooking methods that preserve what matters.
6. PART 6 — BEYOND THE PLATEThe four pillars around the plate: sleep, with what happens overnight, Anna's evening ritual hour by hour and fixes for the usual sleep problems; movement, from sarcopenia and Zone 2 to resistance training, NEAT, mobility and a minimal viable week; stress, with cortisol and a five-minute protocol; and connection — the five Blue Zones, the Power 9, the gut–brain axis, purpose and the table you share.
7. PART 7 — HORMONES & SKINPerimenopause as a nutrition window and the five shifts that matter most, your four key hormones, eating through the four phases of the cycle, an honest read on fasting for women and on phytoestrogens, the estrobolome and a hormone action plan in ten steps — then the skin half: the gut–skin axis, a Skin Longevity Plate of ten foods, and the four dietary patterns that age skin from within.
8. PART 8 — YOUR TRANSFORMATIONFour weeks of implementation with one concrete action a day — a week of noticing, a week of adding rather than subtracting, a week of the full five layers and a week of rhythm — each closing with a wins checklist and a personal note from Anna, followed by the closing letter.
9. REFERENCE SECTIONA daily checklist, the weekly longevity shopping list, a restaurant cheat sheet with ready-made swaps, a monthly self-check scored 1 to 5, the five questions to ask before every meal, the full supplement reference card, eight biomarkers with their optimal — not merely normal — ranges, a hormone cycle quick reference, and three pages of sources.