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Eat for a
Longer Life
Science-backed nutrition guides, practical meal plans and the honest advice on what to eat — and what to ignore. No fads. Just food that works.
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The Big 5 Longevity Foods: Your Complete Weekly Diet Plan
Beans, fatty fish, olive oil, dark leafy greens and berries — science-backed meals that the world's longest-lived people eat every week.
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Why Olive Oil is the Most Powerful Fat You Can Eat
Extra virgin olive oil reduces inflammation, protects the heart, and feeds the brain. Here is how much to use and why it matters.
Beans Every Day: The Gut-Longevity Connection
Half a cup of legumes daily is the strongest dietary predictor of long life. This is why — and exactly how to make it easy.
Eat Berries Daily — What It Does to Your Brain After 30 Days
Blueberry anthocyanins cross the blood-brain barrier. Studies show daily consumption can make your brain act 2.5 years younger.
How to Build a Week of Anti-Inflammatory Meals in 2 Hours
Batch cooking, smart shopping, and no-fuss assembly. A practical Sunday prep system that makes healthy eating effortless all week.
The 12-Hour Overnight Fast: Simplest Longevity Hack You're Not Doing
No extreme protocols needed. Finishing dinner by 7pm and not eating until 7am triggers cellular repair most people never access.
8 Nutrition Rules Worth Memorising
Stop eating at 80% full — your brain's signal lags 20 minutes behind your stomach.
The biggest meal of the day should be lunch, not dinner.
Drink a large glass of water before every meal. Thirst often masquerades as hunger.
Eat with other people when you can — social meals reduce cortisol and improve digestion.
Colour variety on your plate = micronutrient variety. Aim for 5+ colours a day.
Fermented foods daily — yogurt, kefir or kimchi — rebuild your gut microbiome.
Processed sugar is the single fastest way to accelerate biological ageing.
Walnuts are the longevity nut. A small handful 5× a week lowers heart disease risk significantly.
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