As a physiotherapist and wellbeing retreat facilitator, I’ve seen just how profoundly our daily lifestyle choices shape our long-term health, energy, and overall quality of life. While exercise plays a crucial role, what we nourish our bodies with is equally important for sustained vitality and healthy ageing.

Today, I’m sharing one of my simplest and most effective strategies for supporting longevity: my Super-Five approach to everyday eating. These five ingredients work together to reduce inflammation, fight oxidative stress, and fuel your body from the inside out.

Meet the Longevity Super-Five

These ingredients are easy to find, easy to use, and incredibly powerful.

Blueberries

Packed with antioxidants — especially anthocyanins — blueberries help protect your cells from oxidative stress. They support brain function, cardiovascular health, and healthy ageing.

Walnuts

Often referred to as the “king of nuts,” walnuts are rich in Alpha-Linolenic Acid (ALA), a plant-based omega-3 fatty acid. They help reduce inflammation and support heart health, both essential for long-term wellbeing.

Dark Chocolate (70%+ Cacao)

A small amount of high-quality dark chocolate offers potent polyphenols that support healthy blood flow and act as strong antioxidants. It’s a nourishing treat that benefits your heart and reduces oxidative damage.

Extra Virgin Olive Oil (EVOO)

A staple in many Blue Zones, EVOO contains monounsaturated fats and polyphenols linked to lower rates of chronic disease. It is a cornerstone of the Mediterranean diet and a powerful contributor to longevity.

Lentils (or Dal)

Lentils provide high-quality plant-based protein, fibre, and essential minerals. They support gut health, blood sugar regulation, and long-lasting energy.

Incorporating these five ingredients into your routine is one of the simplest ways to create a more vibrant, resilient, and nourished body — at any age.

The Longevity Power Bowl: A Simple, Nourishing Daily Ritual

To make these ingredients easy to enjoy, I’ve created a recipe that has become a retreat favourite. It works beautifully as a sustaining breakfast or as a balanced pre- or post-workout snack to support recovery, muscle repair, and energy.

Longevity Power Bowl Recipe

Ingredients:

• Blueberries: 1/4 cup fresh or frozen (thawed)

• Walnuts: 1/4 cup roughly chopped

• Dark Chocolate: 1 square (approx. 5 g) of 70%+ dark chocolate, shaved or finely chopped

• Lentils: 1/4 cup cooked (plain, unsalted)

• Extra Virgin Olive Oil: 1/2 teaspoon

• Greek or coconut yogurt: 1 cup

• Optional sweetener: honey or maple syrup

• Optional spice: a pinch of cinnamon

Instructions:

1. Place the yogurt into a small bowl.

2. Add the cooked lentils, blueberries, and walnuts on top.

3. Sprinkle with shaved dark chocolate and cinnamon. Add a small drizzle of honey or maple syrup if desired.

4. Finish with a light drizzle of Extra Virgin Olive Oil. This not only adds richness but enhances the absorption of fat-soluble nutrients.

5. Gently mix and enjoy a deeply nourishing, antioxidant-rich meal.