Grocery List:

weekly I build a grocery list from the below

1. Methyl donors (50% of plate) these are the raw materials your body uses to methylate DNA

• spinach

• romaine lettuce

• arugula

• beets

• asparagus

• brussels sprouts

• broccoli

• avocado

• lentils

• black beans

• chickpeas

• tofu

• collard greens

• cauliflower

• sweet potato

• brazil nuts

• hemp seeds

  I tend to be more plant based and pick from the above but these are options:

• pasture-raised eggs (especially yolks)

• salmon

• chicken liver (I have this once a week on Sundays)

2. Co-factors (25% of plate) these as the enzymatic tools your body needs to activate and sustain proper methylation

• pumpkin seeds

• dark chocolate (85%+, I drink ceremonial cacao)

• almonds

• black beans

• cashews

• potatoes

• pistachios

• sunflower seeds

• mushrooms

• seaweed

• kiwi

• bell peppers

• oranges

• strawberries

• pineapple

Epinutrients (30% of plate) these don’t add methyl groups, they turn good genes on and bad ones off, modulating gene expression

• broccoli sprouts

• arugula

• kale

• radish sprouts

• blueberries

• red cabbage

• purple sweet potatoes

• turmeric

• parsley

• thyme

• basil

• mustard seed

• green tea

• chamomile

• olives

• red grapes

• extra virgin olive oil

Foods to Avoid

These can disrupt methylation or accelerate aging and were excluded from the 8 week study that reverse biological age by 3 years:

• Folic acid (synthetic folate in processed foods)

• Processed meat (nitrates, AGEs)

• Alcohol (depletes methyl donors)

• High sugar, ultraprocessed foods

• Trans fats and industrial oils

• Wheat, gluten, in general light on grains even non gluten grains

How to Prepare Food: RAW

Some epinutrients are heat-sensitive. Most days I look to eat raw vegetables, fruits, nuts and seeds - foods unbroken by heat. The only thing I usually cook are legumes, beans, roots, teas.

The lower and gentler the heat you cook with if at all, generally the better for your body. This helps food keep nutrients and enzymes, and helps to lower the formation of what are called: AGEs.

AGEs are known as advanced glycation end products. They are harmful compounds formed when sugar molecules meet proteins and fats in a process called glycation. Foods like french fries, baked goods, processed food and grilled, high heat cooked meats, are major sources of AGEs.

Lowering AGEs in your diet can reduce inflammation, tissue damage, you help preserve organ function, metabolic health and slow down the aging processes.

High heat is a main driver for the formation of AGEs - you can lower AGEs by the way you cook, if not eat raw. I choose to ear raw - I only cook my legumes and beans at the moment on protocol. I have ranked for you cooking methods based on styles that keep AGE formation low and nutrient retention high, generally:

🌸Raw
🌸Steaming
🌸Boiling (with liquid consumed)
🌸Sautéing
🌸Dehydration
🌸Pressure Cooking
🌸Baking/Roasting
🌸Grilling/Broiling
🌸Frying, Deep-Frying or Pan-Frying (the worst)

My 2025 spread approximately:

• 38% fat

• 30% protein (see my philosophy on protein)

• 31% carbs

I generally eat 3 meals a day and incorporate food listed in all three categories of the DNA methylation plan: methyl donors, co factors, epinutrients (see grocery list above)

1. a berry bowl

   - 2-3 types of berries

   - another fruit

   - coconut yogurt

   - collagen peptides

   - nuts and seeds: hemp, almond,

   cashew, brazil, sunflower, flax,

   walnut, chia etc

   - spoon of caviar

2. slow aging shake

   - frozen fruit

   - cacao

   - spermidine

   - momentum longevity powder

   (use code: selflove for discount)

   - spirulina

   - inulin

   - galactooligosaccharides

   - 4 probiotics:

   Lactobacillus plantarum

   Lactobacillus reuteri

   Lactobacillus gasseri

   Bifidobacterium longum

3. a big salad or snack plate

   - legume (beans, lentils etc)

   - cruciferous vegetable (topped with mustard seed powder)

   - leafy green

   - herbs and spices

   - root vegetable

   - olives

   - extra virgin olive oil

   - post: tea

   TOOLS: food scale, steel food storage container, 2 tier rice cooker and steamer, MyFitnessPal, supplement container

See protein protocol for how much protein I eat a day:

- lentils

- momentum longevity powder

(use code: selflove for discount)

- nuts and seeds

- other legumes (beans, chickpeas etc)

- amino acids

- collagen peptides

- sometimes (I tend to be plant based): tofu, chicken liver, eggs, salmon

I Eat:

• at least one fermented food (natto, coconut yogurt, ACV)

• at least 300g of vegetables a day

• GBOMBS daily

(by Dr Joel Fuhrman)

Greens

Beans/legume

Onion/garlic

Mushroom (I drink as tea usually)

Berries

Seeds/nuts

• I like to eat dinner by 3:30pm to optimize for better sleep (especially lower resting heart rate and higher heart rate variability)

• Tea or coffee? I sometimes have decaf black coffee in the morning if not cacao. Yes, I drink herbal tea all day (nettle, reishi, oat straw, chaga, peppermint etc)

• humic fulvic minerals

• potassium magnesium (I open the capsule and pour the powder into my mouth)

• aloe water

• green tea

• cacao

• mold free decaf coffee (use code selflove for discount)

• hydrogen water

• tart cherry juice (I add sparkling water)

• magnesium L threonate

• L-theanine

• apigenin

• melatonin (only when traveling or when really need it)

• tea

for full supplement stack, see supplement protocol. Disclaimer: please speak with your doctor first before taking any supplements

see supplements