Guides
Build a longevity plate
No calorie counting, no forbidden foods. Three plain-language guides to eating for decades of health.
Muscle is the organ of longevity, and it's built at the table as much as the gym. Anchoring each meal around protein changes everything downstream.
- Aim for a palm-sized portion (25–35g) at breakfast, lunch and dinner.
- Protein steadies blood sugar and keeps you full for hours — cravings fade on their own.
- Eggs, dal, paneer, fish, chicken, yogurt, tofu — variety beats perfection.
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