R E G U L A R

01
 TABLE OF CONTENTS

Introduction�������������������������������������������������������������������������������������������������������������������������������������04

How does The Sirtfood Diet work?���������������������������������������������������������������������������������� 09

Who will benefit the most from Sirtfoods?������������������������������������������������������������������11

Key Sirtfood Benefits�������������������������������������������������������������������������������������������������������������������15

The History of Sirtuins���������������������������������������������������������������������������������������������������������������� 18

The Science behind Sirtuins���������������������������������������������������������������������������������������������������21

The Sirtuin Family - 1 to 7���������������������������������������������������������������������������������������������������������23

How do we turn on these genes?������������������������������������������������������������������������������������� 28

Longevity and Aging�������������������������������������������������������������������������������������������������������������������31

Safety Considerations����������������������������������������������������������������������������������������������������������������33

FAQ���������������������������������������������������������������������������������������������������������������������������������������������������������35

Should I Exercise During Phase 1?������������������������������������������������������������������������������������37

What are the pros and cons of The Sirtfood Diet?������������������������������������������������40

The Meal Plans������������������������������������������������������������������������������������������������������������������������������� 42

Can I integrate Sirtfoods with my current diet?�������������������������������������������������������51

The Shopping List�������������������������������������������������������������������������������������������������������������������������55

Sirtfood Diet Tips For Staying Determined���������������������������������������������������������������� 60

Final note���������������������������������������������������������������������������������������������������������������������������������������������71

Stay motivated and do not stress��������������������������������������������������������������������������������������73

02
 Legal Disclaimer
The information in this manual is not intended to replace
medical advice. No action or inaction should be taken based
solely on the contents of this information. Before beginning
this or any other nutritional or exercise regimen, consult your
physician to ensure it is appropriate for you.

The information and opinions expressed here are believed

to be accurate, based on the best judgment of the author.
Readers who fail to consult with appropriate health authorities
assume the risk of any injuries.

Copyright Notice
2021 by The Sirtfood Diet

www.sirtfood.org

ALL RIGHTS RESERVED. This book contains material

protected under International and Federal Copyright Laws
and Treaties. Any unauthorized reprint or use of this material
is prohibited. No part of this book may be reproduced or
transmitted in any form or by any means, electronic or
mechanical, including photocopying, recording, or by any
information storage and retrieval system without express
written permission from the author.

03
Introduction

Sirtfoods are a newly devised

group of foods that are rich in
nutrients and seem to activate
many of the genes that are
responsible for weight-loss.
These genes are known as
sirtuins. Sirtuins are activated
through fasting diets; however,
similar benefits can be
achieved without the adverse
effects associated with fasts,
such as irritation, muscle loss,
and hunger.

04
The Sirtfood Diet has changed the
way people think about foods that
are both nutritious and delicious.
The sirtuins are an ancient subset of
genes that we all have. The activation
of them has wonderful implications
when aiming to lose weight and heal
the body.

A vital benefit of The Sirtfood Diet is

found through increases in energy
levels, contrary to fasting diets that
deplete our energy reserves, leaving
us feeling tired - Sirtfoods activate
similar protective responses hence
still delivering similar benefits. The
great thing about this diet is that
people will enjoy sticking to the diet
as there are many delicious options,
unlike many other diets with strict
guidelines making them harder to
maintain.

The fundamentals of The Sirtfood

Diet will help you to understand
what foods to eat. You do not have
to sacrifice taste and flavor to be
improving your health. Transitioning
from the Standard American Diet
(SAD) to The Sirtfood Diet will
greatly help you eliminate the fat
that your body does not require.
When the body is healthy, it does not

50
05
store excess energy; it tends to identify what it needs and utilizes available energy
efficiently.

The Sirtfood Diet is not about fasting to eliminate weight. The benefits are found in
the fact that The Sirtfood Diet is rich in nutrients. Conventional eating often involves
many calories but little nutrients; the cells are therefore deprived of the nutrients
needed to thrive.

The main foods that will be introduced during the initial two diet stages are
predominantly from the Top 20 Sirtfoods. These foods are as following:

ARUGULA BUCKWHEAT CAPERS CELERY

CHILIES COCOA COFFEE EXTRA VIRGIN

OLIVE OIL

06
 GARLIC GREEN TEA TURMERIC KALE

MEDJOOL DATES PARSLEY RED ENDIVE RED ONION

RED WINE SOY STRAWBERRIES WALNUTS

Once you have become accustomed to these vital foods, then you will be ready to
introduce other nutrient-dense foods as you see fit particularly protein, which is
recommended as a pairing with most meals.

07
Many people following the conventional standard American diet or the typical
food pyramid may already be implementing many of the ingredients each month,
however, as you can see, these foods have a rich variety of backgrounds and flavors,
and the intent is that they should cover all bases in terms of enjoyment for the full
course of the diet.

Unfortunately, many people develop belief over time that healthy foods are bland.
This is more a feeling that comes from being used to binge eating foods that
are high in fat, sugar, and salt. In a sense, this is a form of overstimulation that
has conditioned to expect a higher degree of dopamine release, especially in the
presence of sugar. In actuality, as you may have noticed, healthy vegetables alone
start to become more and more flavorsome over time when you reset your habits.
This is one of the key reasons why the week-long restart at the beginning is vital.
Even after the first week, you will start to have a heightened appreciation for
healthier foods.

08
How does The Sirtfood
Diet work?

The Sirtfood Diet was

introduced by two renowned
leaders in the Nutritional
Medicine space. Aiden Goggins
and Glen Matten. They initially
intended to find a healthier way
of eating; after sharing their
program with their associates,
people started losing weight at
a fast rate. The pair decided that
given obesity and the inability to
lose weight is a global problem,
the right thing to do would be
to share the program with the
whole world.

09
The results were astonishing; in the first
research group, they found that the average

7
participant

LOST POUNDS
WITHIN DAYS.

The diet plan focuses on specific food combinations that positively influence
nutritional delivery mechanisms throughout the body.

The initial stage of the diet involves a brief period of caloric restrictions to give the
body a sort of reset where the elimination of built-up waste takes place that is often
damaging the body. The next phase involves a maintenance process to help to adapt
to the new foods to set participants up for long-term success. Throughout the stages,
systems involving logically structured and planned meals alongside nutrient-dense
green drinks.

The diet is predominantly focused on “sirtfoods”; these are plant-based foods that
activate the sirtuin genes.

10
most from Sirtfoods?
Who will benefit the

The first stage is known to evoke

substantial healthy weight-loss.
The plan should be considered
a change to make over the long
term to achieve long-lasting,
sustainable benefits to ones
health, and wellbeing.

11
Diets seem to come and go and appear fad-like. The Sirtfood Diet has gained
attention recently for a good reason. It still allows dietary freedom for instance,
chocolate is still on the menu. It still allows for rapid results, with seven pounds lost in
seven days in many cases. As well as this, the food is extremely rich in nutrients which
tend to help the body break down fats, regenerate quicker, and protect the body
from cellular damage.

If your goal is to increase your vitality, have radiant skin, get lean, improve your
strength, and have a sharp mind and live disease-free, The Sirtfood Diet is the
perfect system to adopt. The great thing about this diet is that almost anyone can
implement it. It is inexpensive, and the food preparation is not very time-consuming.
The diet can be adapted to fit the majority of dietary needs and cater to most health
conditions and cooking skill levels.

For certain health conditions, you will want to check with your doctor to confirm
healthy combinations and, perhaps more importantly, determine whether the
initial week of restricting calories will not interfere with any of your medications or
treatment plans.

In cases of obesity, this diet will yield significant benefits. It is still a delicious, fulfilling
diet filled with novelty and options. The results gained in the early stages are more
likely to be substantial. The scientific literature around sirtuin activation indicates
that overweight people have the most to gain with these types of dietary changes.
It will be vital to maintain a positive mindset to help stay committed to long-term
growth, and genuinely care for your future self.

Now, if you are already at a healthy body mass index, there are still significant
benefits to be made by changing to sirtfoods. These foods are excellent in helping
the body regulate itself, finding its optimal weight, there may well still be some
unneeded pounds to get rid of, and your body may become more inclined to gain
muscle mass. The most important feature and benefit will be the change in energy
levels, hormonal balance, metabolic health, and increases in general well being as
the body becomes more protected and energized.

12
 Stage
one of the diet
involves restricting calorie
intake, something that is not ideal
if you are already underweight. People
under the age of 18 should also avoid restricting
calories as the body needs fuel, especially during
the developmental years. Anyone with an eating
disorder or a past eating disorder should not restrict
calories, as with pregnant women or women who
are breastfeeding. People who fall into any of these
categories should skip stage one and move
straight into stage two, where sirtfoods are
introduced in a well-designed meal
plan along with nutrient-rich
green drinks.

13
As you may be aware, a slim body is not the only indicator of health. Underneath a
slim appearance can often still lay a sub-optimal digestive and metabolic system. The
term ‘skinny-fat’ is sometimes used to describe this body type, and, in many cases,
it is more dangerous than being overweight. Even in the healthy weight range, it is
still worth being aware of potential dietary issues which the Sirtfood plan can help to
resolve as the body becomes enriched through a lifestyle of higher quality foods and
nutrients.

Pregnant and breastfeeding women and

children should not restrict their calorie intake.
Instead, just be focused on maintaining a high
level of nutrition. The easiest way to make the
switch is to iteratively introduce sirtfoods into
your hopefully already balanced diet and adapt
it to your specific needs. There are subsets of
sirtfoods that are best avoided for developing
bodies due to their caffeine content, so it may
be best to avoid coffee, green tea, and cocoa.
Some of the green drinks recommended
have a range of spices that might be a little
uncomfortable for younger palettes.

14
Key Sirtfood Benefits

Sirtfoods is, of course, the

name applied to the foods
that activate the sirtuin genes
throughout the body. We all
have sirtuins, but many of our
bodies are not conditioned in a
way where our body is actively
benefiting from our protective
genes that promote good
health.

15
The sirtuins are responsible for regulating vital functions that control our metabolic
system and, in turn, our body’s capacity to build muscle and burn fat. They have
demonstrated to be a crucial helper for reducing the risk factors that come with
aging and preventing diseases’ progression.

Our goal is to activate these genes so they can effectively function, protecting our
cells while we simultaneously enjoy a diet and lifestyle filled with nutrient-rich and
delicious sirtfoods.

Sirtfoods also do much more than activate the sirtuin genes. There are a number of
key benefits that we will further explore. One of the key problems associated with
the Standard American Diet (SAD) is the high prevalence of diseases. Conventional
diets are too high in processed meats, vegetable oils, packaged foods, refined sugars,
and grains, which lack the nutrients that the body requires for optimal health.
A lack of micronutrients makes the Standard American Diet problematic as we
need our vitamins, minerals, antioxidants - it is harder to acquire these important
micronutrients, especially if processed foods are taking up most of the daily menu.

Plant-based foods have a

substantially higher level
of these micronutrients per
calorie. Consuming plant-
based foods provide us with
a unique set of benefits.
Because of this, having a
diet that provides us with a
large variety of plants will
assist in preventing a range
of illnesses.

16
A diet of low-quality foods actively damages the body. However, by putting a halt
to this cycle and introducing high-quality foods, the body can begin healing whilst
forming resilience to ailments. Our bodies have built-in mechanisms to protect us
from diseases; they just need the correct foods to maintain this resilience.

The Sirtfood Diet provides us with so much more than merely an array of foods to
focus on. It has been engineered so the foods can work in conjunction with each
other to maximize the benefits to the body.

There is no obvious quick fix when it comes to nutrition; there is no magic pill that
will resolve the issues associated with an unhealthy lifestyle. Studies, again and again,
have demonstrated that vitamins and minerals are not optimally absorbed when
they are ingested in pill form.

The power of natural foods cannot be understated

when it comes to efficiently delivering vitamins
and minerals. Vitamins have their limits as their
delivery mechanisms, where multiple vitamins,
minerals, proteins, and molecules can work
together. A single isolated vitamin supplement is
not absorbed as efficiently as fresh vegetables, for
instance. Everything, ideally working in conjunction, is
helpful.

The field of medicine is growing at an awe-inspiring rate.

At the same time, we do not fully know how complicated
biochemical systems work together to efficiently deliver
complex nutrition throughout the body. However,
what is evident is that a diet rich in high-quality
plants can significantly improve the quality of one’s
life, including longevity.

17
The History of Sirtuins

The term Sirtuin was inspired

by mathematician Claude
Shannon, who was the father
of information theory in
computing, being the first to
make use of transcription and
the storage of information in
computing.

18
Dr. Amar Klar, an American geneticist, discovered the first sirtuin in the 1970s,
recognizing its role as a gene that determined yeast cells’ ability to reproduce.

It was not until the 1990s that scientists found genes of a similar structure. Notably,
SIR2 with its prevalence in other organisms, including fruit flies and worms. The
number of sirtuins in each cell per organism also differed, with yeast containing five
sirtuins, humans and mice both having seven, and bacteria having just one. The field
surrounding Sirtuins with its prevalence across multiple organisms was recognized in
1991. Leonard Guarente, Nick Austriaco, and Brian Kennedy, MIT scientists, conducted
tests to understand how precisely yeast aged. Austriaco tried to form clusters of yeast
strains from samples that he had placed in a fridge for quite some time; this placed a
degree of stress on the yeast strains.

Now, this is where the importance of acetyl came to the surface. The scientists
suspected that SIR2 could be a deacetylating protein, meaning it disperses these
acetyl clusters from different molecules. However, it was unclear whether the
findings were valid, as all attempts to demonstrate this movement in a test tube
showed up as negative. Guarente stated that “without NAD+, SIR2 does nothing. That
was the critical finding on the arc of sirtuin biology.”

There are seven different Sirtuins in humans labeled SIR1 through to SIR7; they often
seem to work together to regulate our body and tissues defense mechanisms aiding
things like recovery.

SIR is short for Silent

Information Regulator.

19
There are seven different Sirtuins in humans labeled SIR1 through to SIR7. They often
seem to work together to regulate our body’s defense mechanisms. Although they
work together and tend to be activated in accordance with each other, they still have
distinct roles, functions, and implications upon activation and deactivation.

Early research on SIR2 explored the reproductive processes of yeast. SIR2 controlled
the mating aspect of yeast cells. Many studies tend to overlap between even mice
and yeast and humans when it comes to the restriction of calories and the way
our DNA gets protected. It is suspected that Sirtuin’s biochemistry has
evolved over the past 3.5 billion years, developing defenses to the
environment, including things like cosmic radiation. Because
sirtuins are found across different species, it means that they were
“conserved” throughout evolution. Genes that are “conserved” are
universal across many species, if not all. The field around sirtuins is
rapidly expanding, with over 12,000 papers having been published
on the topic since 1991.

The human body has about 60,000 families of proteins. Sirtuins

make up one of those families. Within the cells, there are
seven types of sirtuins. Of these seven, three work inside the
mitochondria (the battery pack of the cell), three of them work
in the nucleus, and one functions in the cytoplasm. SIR 1, 6, and
7 are most localized within the nucleus, SIR 3, 4, and 5 in the
mitochondria, with SIR 2 residing in the cytoplasm.

20
The Science behind

Sirtuins are often called

“Guardians of the Genome.”

The machinery of our cells

Sirtuins

has its own unique roles,

with processes and functions
aimed to be carried out with
optimal efficiency. There
are mechanisms in place to
assist in maintaining a robust
structure. As well as this drive
for robustness, a need for
adaptability to the influences
outside of the cell; what should
come in, and what should
remain outside?

21
 Sirtuins are a collection of specific proteins. Protein may sound
like dietary protein, i.e., shakes and steaks, but in this context, we
are talking about molecules that are called proteins, they work
throughout the body’s cells and assist with vital functions.

Sirtuins are classified as a family of proteins, notably the proteins

labeled SIR1 through to SIR7; each one of these proteins has its own
set of unique properties concerning one’s physical health. The primary
role of these proteins is to assist in the insulation and protection of
cells. The benefits range from protecting the cells from inflammation
as well as resistance from the general damage that takes place during
day to day life. Ultimately reducing the risk of developing severe
diseases that are more likely to occur as we age.

A range of studies has shown that in populations where people

consume diets high in sirtuin-activating foods, people tend to live
longer lives with a lower incidence of issues such as heart disease,
diabetes, and also dementia. People are often interested in the
diet because of the weight-loss benefits, however, the key point is
that when we are in good health, a healthy weight range tends to
correspond.

These discoveries have left clues for scientists, raising the probability
that a medication that improves SIR activations could help prevent
weight-related illnesses. These proteins appear to assist hormonal
systems and regulatory proteins, helping to keep cells alive and
robust. They also help to protect against the neurodegenerative issues
associated with Parkinson’s and Alzheimer’s disease.

22
23
The Sirtuin Family - 1 to 7
Sirtuin 1 (SIR1)

SIR1 is the most studied of sirtuins in humans

for physiological functions. It plays vital roles in
the production of various hormones. It assists in
the maintenance of homeostasis, regulating the
function of histones as well as transcription factors.
This helps the body adapt to malnutrition across
the metabolic and endocrine systems. Calorie
restriction has been strongly associated with the
activation of SIR1 as with intermittent fasting. SIR1 is
known to stimulate autophagy. Autophagy comes
from the Greek word autophagos, which means
"self-devouring." Autophagy occurs when we fast;
this is the cleaning out process that takes place
in the first week during the reset phase. The body
digests the toxic and damaged cells as the body
starts to recycle the defective and unnecessary
cellular components.

Sirtuin 2 (SIR2)

The SIR proteins organize heterochromatin, which is

located near the telomeres. The state of our telomeres
can be a good indicator of our biological clock. Aging
experts believe that getting old does not have to be
destiny if markers such as telomeres are able to remain
intact, allowing for precise cell division, void of mutation,
and deterioration of our DNA/Chromosomes.

24
Sirtuin 3 (SIR3)

Located in the mitochondria of cells, SIR3 helps

to look after our mitochondria regulating cellular
functions such as aging, metabolism, and stress
response. In tumor cells, the presence of SIR3
was identified as a survival factor, as it protects
the cells from genotoxic stress by utilizing the
mitochondria’s NAD. It is believed to protect the
cells when they are under stress; this includes the
protection of cardiomyocytes or cardiac muscle
cells. So SIR3 is believed to have an important role in
protecting us from cancers and preservation under
stress in the presence of heart complications and
aiding recovery.

Sirtuin 4 (SIR4)

SIR4 plays a role in regulating insulin, being

key for the prevention of diabetes. It is also a
regulator of metabolism and also a regulator for
the expenditure of energy. SIR4 is believed to
have anti-inflammatory properties. SIR4 is still
not that well understood. However, it does have a
high prevalence in the liver, and a decline in their
activations can be an indicator of fatty liver disease.

25
Sirtuin 5 (SIR5)

SIR5 is known as the third mitochondrial sirtuin.

Its expressions take place mostly in the brain,
heart, kidneys, and liver. It has been shown to
help regulate blood ammonia levels in response
to fasting and elevated NAD levels. Lowered SIR5
activation may open people up to heart risks.

Sirtuin 6 (SIR6)

SIR6 regulates telomere length. The telomeres are

a protective layer that is found at the end of our
chromosomes. Some scientists describe telomeres as
analogous to our shoelaces’ plastic ends, which protect
them from unraveling. In the case of our biology, the
shoelace material is our chromosomes/genetic material,
with plastic ends/caps being the telomeres. The damage
and deterioration of our telomeres mean that the
chromosomes are more likely to get damaged or tangled.
When this happens, genetic information can get mixed
up and destroyed; this can lead to cell malfunction,
raising the risks of disease. Telomeres in good health is an
indicator of health and youth. Our telomeres shorten in
length at a rate proportional to how many times our cells
have replicated. A study of 100,000 people found that
people with shorter telomere lengths were at a higher
risk of mortality. The study found that in people whose
telomere lengths were in the bottom 10% were at a 23%
higher risk of dying within the following three years.

26
Sirtuin 7 (SIR7)

SIR7 is believed to prevent cancers from

forming or limits the chances of it. It
functions as a metabolism regulator as
well, working in response to stressors.
SIR7 protects the chromatin architecture
to manage our innate immune regulation
and assist with stem cell protection over
time. The downregulation of SIR7 is a
marker of aging. It also plays an important
role in protecting cardiomyocytes - cell
survival in the heart.

27
How do we turn on
these genes?

The sirtuin proteins rely on

NAD+ reactions in order
for them to play out their
protective roles on our bodies.
NAD+ levels can be increased
with niacin found in many of
the sirtfoods.

So how do sirtuins assist with

cellular wellbeing through
NAD+?

28
Sirtuins assists in the protection of cells. Our cells require
NAD+ for the activation of sirtuins. Nicotinamide adenine
dinucleotide (NAD+) is a vital enzyme that assists in
the “reduction-oxidation” reactions where electrons
are transferred from one reaction to another. The
concentrations of NAD+ in our cells change as we age. The
regulation of NAD+ production can help to prolong one’s
lifespan and slow aging. The activation of SIR2 takes place
in the presence of NAD+. NAD+ levels are higher during
periods of caloric restriction.

A key role of sirtuins is to remove acetyl groups from the

other proteins. The acetyl groups control certain reactions.
They are physical markers on the proteins that other
proteins recognize and react with.

Think of the body’s cells as an office. Within this office, there

are many people working on different tasks to contribute
to an ultimate goal: to stay profitable and complete the
company’s vision in the most effective way possible. Inside
our cells, there are many parts responsible for unique tasks;
for us, it’s to stay healthy and regenerate when needed and
stay alive for as long as possible. Just as the goals inside of
the company change as a result of internal and external
factors, so too do the priorities of our cells. Someone is
required to run the office and monitor and determine what
gets done, when to do it and when to move onto the next
thing. In the office, this might be done by the manager or
CEO. At a cellular level, the sirtuins make these decisions,
and if the sirtuins are the CEO, then the NAD+ is the money
that flows through the company making the employees
want to work, without the NAD+ the sirtuins also do not
work.

29
If the proteins are departments of the cell, the DNA would be the CEO. The acetyl
groups indicate the availability status of each department manager. For instance, if
a protein is available, then the sirtuins can collaborate to make something happen,
likewise, a CEO can work with a department manager to change things. A key way
sirtuins work with the acetyl groups is by instigating the process of deacetylation.
Deacetylation is the removal of acetyl groups that are attached to molecules for
instance, proteins such as histones. In the case where the sirtuins are deacetylating
histones, they are a part of a condensed form of DNA known as chromatin. The
histone is a large protein that the DNA wraps around. Imagine it as a Christmas tree
where the DNA strand is the string of lights. If the histones have an acetyl group,
then the chromatin is open/unwound. The unwound chromatin implies that the DNA
is in the process of being transcribed - this is essential. Being unwound, however,
is not needed as it becomes vulnerable to damage in this state. It is almost like a
set of Christmas lights that can get damaged through tangling or being up for
too long - vulnerabilities are more exposed. When histones become deacetylated
by the sirtuins, the chromatin becomes closed/wound-up, which means the gene
expression is halted or silenced.

30
Longevity and Aging

Longevity seems to be the

panacea of medical science. At
a minimum, across all ecology,
sustenance is a prerequisite for
life to prosper.

31
In order to achieve longevity, the challenge of slowing down the ailments that come
as a by-product of aging needs to be addressed. As well as this, what is the point of
longevity if one’s quality of life comes with great detriment? We need to maintain our
mobility, think clearly, and maintain some kind of social life.

In the 1950s physiologist, Ancel Keys studied the effects of starvation on humans and
published his findings on cardiovascular epidemiology. He discovered the correlation
between overeating and heart disease. This led to him gaining confidence in the
Mediterranean diet since the fat levels were lower, which was suspected to be
correlated with higher cholesterol levels. His findings changed the way people view
dieting, and on a cultural level, the shift towards limiting carbs had gained a broader
focus. Ancel ended up living to the ripe age of 100 years old.

32
Safety Considerations

Some people have had

anxieties around whether the
first stage lacks vital nutrients
and stress that it may also lack
the needed calories. The diet is
considered to be very safe for
the majority of people. The first
stage is only for several days.

33
At the same time, people who
have diabetes should discuss
their health goals with their
doctors to get the green light
going forward; restricting
calories during the first few
days can cause risky changes
to the blood sugar levels.

The experience of hunger

will be the most significant
“negative” symptom; feeling
hungry is generally safe.
Limiting one’s calorie intake
to the range of 1000 to 1500
calories per day is a challenge.
Hunger will more than likely
be a side effect. It is not
a serious one, it is usually
nothing more than a feeling.
However, in more intense
periods of hunger, especially
if you are not acclimated
to running on fewer carbs,
feelings of fatigue and
irritability can arise.

34
FAQ

Are sirtfoods
healthy for
children?

35
The Sirtfood Diet was not
designed for children as it is a
weight loss diet; recommending
growing children to restrict their
calories could be irresponsible.
However, this does not mean
children cannot benefit from
the nutrient-dense foods that
The Sirtfood Diet offers within
a balanced and healthy diet.
Most of the recipes have been
designed to be exceptionally
healthy but also taste great. It
is valuable for children to know
that they can enjoy flavorsome
foods that can also benefit
their health. Especially in
comparison to the health risks
that processed and packaged
refined sugars snacks over the
long term can cause beyond
tooth decay and, at a minimum,
offering very little if any real
nutritional value.

Coffee and tea should be

avoided due to their caffeine
content. You might want to
avoid spicy chilies as well
or introduce them in small
quantities if at all.

36
Should I Exercise
During Phase 1?

Exercising will help with weight

loss during stage 1. You can
continue with your current
exercise regimen as long as you
are not overexerting yourself
to the point where it hurts and
overstresses the body.

37
I am already skinny. Should I still
adopt The Sirtfood Diet?
Phase one is not advised to anyone underweight. The easiest way to determine if you
are technically underweight is to calculate your body mass index (BMI). There are
many free BMI calculates that are available online. The equation generally used for it
is as follows:

Calculating your BMI

BMI = Weight(kg)/(Height(m))^2

So if your weight is 60kg and you are 170cm tall

your BMI would be

60/(1.7)2 = 20.6

The guidelines for BMI are as follows:

Thin Healthy Overweight Obesity

18.5 18.6 – 24.9 25-29.9 30+

38
If your BMI is less than 18.5, phase one is not recommended. Although many people
want to be skinny, being underweight can have its own negative consequences.
Being underweight can cause a weakened immune system, an elevated risk of
developing osteoporosis, and potential fertility issues. Nonetheless, if your BMI
is classed as underweight, there are still substantial rewards to be reaped by
integrating nutritious Sirtfoods. If your BMI falls in the range of 20 to 25, feel free to
start at phase one, you can still feel optimistic about getting a little more toned and
hopefully noticing improvements in your energy levels and even appearance.

When our BMI is in the healthy weight range, we are less prone to health issues.
Every diet seems to measure its success by how much weight is lost. For the most
part, we want it to be about the feeling of being healthy as well. How high are our
stress levels? If we are prudent in the choices we make regarding having a sleep
schedule that suits us, limiting caffeine and alcohol, we can be vibrant, happy, and
healthy and not be so caught up on the weight loss side of the equation. The weight
will usually come off if we have cultivated a lifestyle with adequate exercise for our
body type, and we are not overloading our calories with foods that are harmful. It
is mostly about consistency and often a willingness to tolerate periods of hunger.
Intermittent fasts do work, but they are not for everyone; the emotional effects can
feel too extreme. If the weight still is not coming off and you believe that you are
doing everything right, it is worth speaking with your local doctor to see if they think
something could be out of kilter.

39
What are the pros and cons
of The Sirtfood Diet?

It is really going to come down

to how it is practiced, how you
personally react with each
food, you can look into eating
specific foods for your blood
type and DNA type but that
is another story, an extremely
complicated one. Overall, the
recipes are all different, and we
all go through phases of being
vitamin deficient.

40
 Having blood tests to analyze biological markers
can lead us in the right direction if we have the
right guidance. Sometimes the correction of a
single deficiency can be a game changer.

Phase one, the period that involves brief fasts, will have different effects on different
people. It will be uncomfortable for many people, but it seems to be confirmed study
after study involving monkeys and dogs – and examples of people, where those that
go through periods of hunger as a lifestyle end up living longer and don’t decline
as quickly in old age. You could find liberation in the discipline and commitment
towards having small fasts every now and then. This one factor alone can be powerful
in the long run.

The Sirtfood Diet is not substantially different from normal fresh foods. The removal
of processed, pre-packaged foods that are offering nothing but health risks will be
the game changer. Long-term clean eating can completely change how you feel in
general, how you feel about yourself, and in some cases, when depression or anxiety
subsides – how you feel about the world. Commitment to positive habits is going to
be the determining factor when it comes to feeling great. You can follow the diet
perfectly, but if you are not getting proper sleep you are still going to be more prone
to getting sick and you will not be giving your body its best chance at regenerating
itself.

The real cons will be to stress yourself out over it or fast when you are underweight
and have deficiencies. A diet of predominantly fresh food will generally make most
people feel better if they move away from foods that offer little to no nutritional
value. In general small fasts are a great way to replenish the body and eliminate
waste via autophagy.

41
The Meal Plans

Some of the key ingredients

include kale, blueberries,
onions, turmeric, parsley,
buckwheat, olive oil, green
tea, and even coffee. Many of
these foods also have anti-
inflammatory properties.
Notably, red onions as they
have the highest concentration
of quercetin out of any of the
vegetables helping with a
plethora of ailments.

42
In the first three days, the meal plan consists of two green
smoothies and one dinner for each of the days. In this time, calories
are restricted to just 1,000 per day. During the next four days, you
will have two green drinks, and two meals with the calorie count
restricted at 1,500 each day. After the first week for the next two
weeks, the goal is to consume an abundance of these powerful
foods - 3 meals and one green drink each day is the goal. For the
next 21 days, a strategic plan for sirtfood dinners is put in place.

21 DAY MEAL-PLAN
Phase 1

1 Breakfast: apple & swiss chard juice

Lunch: apple, orange & lemon juice

Snack: kale, celery & fruit-juice

Dinner: chicken breast with salad

Breakfast: matcha apple & greens juice 2

Lunch: mixed veggies juice

Snack: apple, cucumber & carrot juice

Dinner: rack of lamb with salad

43
 3 Breakfast: apple, celery & herbs juice

Lunch: kale, carrot & fruit juice

Snack: apple, kale & parsley juice

Dinner: chicken & kale stew

Breakfast: apple, celery & ginger juice 4

Lunch: swiss chard, celery & orange juice

Snack: pear, kale & celery juice

Dinner: salmon with lentils

5 Breakfast: matcha apple & greens juice

Lunch: chicken & kale stew

Snack: apple, kale & parsley juice

Dinner: beef with kale & carrot

44
 6 Breakfast: apple, celery & herbs juice

Lunch: chicken breast with salad

Snack: baby carrots along with guacamole

Dinner: steak with salad

Breakfast: kale, carrot & fruit juice 7

Lunch: rack of lamb with salad

Snack: apple, kale & parsley juice

Dinner: buckwheat noodles with shrimp

Phase 2

8 Breakfast: buckwheat granola

Snack: brown rice salad, peanut butter, and a

spoonful of honey or maple syrup

Lunch: aruula, strawberry & apple salad

Dinner: chicken, kale & carrot salad

45
 9 Breakfast: buckwheat porridge

Snack: 5-minutes flourless chocolate banana

zucchini muffins

Lunch: rocket, beef & orange salad

Dinner: chickpea & veggies salads

Breakfast: apple pancakes

Snack: b
 aked sweet potato with peanut butter,
10
banana, and cinnamon

Lunch: cauliflower mushroom bowls

Dinner: beans & veggies salad

11 Breakfast: matcha pancakes

Snack: raspberries and pistachios

Lunch: greens, cucumber & tomato salad

Dinner: chicken with mushroom & broccoli

46
 12 Breakfast: blueberry waffles

Snack: baby carrots and hummus

Lunch: salmon burgers

Dinner: glazed flank steak

Breakfast: chocolate waffles 13

Snack: cucumber pieces and hummus

Lunch: beef burgers

Dinner: lamb chops with kale

14 Breakfast: buckwheat crepes

Snack: cucumber pieces and hummus

Lunch: couscous & chickpeas burgers

Dinner: salmon with beans salad

47
 15 Breakfast: kale scramble

Snack: dried, pitted dates along with peanut-butter

Lunch: tofu & veggies burgers

Dinner: shrimp with veggies

Breakfast: eggs with kale

Snack: b
 rown rice with peanut butter and
16
banana pieces

Lunch: arugula & broccoli soup

Dinner: cannellini beans & kale soup

17 Breakfast: tofu & arugula scramble

Snack: apple and couple roasted chickpeas

Lunch: kale & carrot soup

Dinner: lentils, quinoa & kale stew

48
 18 Breakfast: salmon & kale omelet

Lunch: quiona with kale & mushrooms

Dinner: chickpeas with swiss chard

Snack: chocolate cherry energy bites

Breakfast: green veggies quiche 19

Lunch: shrimp with kale

Snack: 100 percent apple chips and walnuts

Dinner: tofu & broccoli curry

20 Breakfast: kale & mushroom frittata

Lunch: prawns with asparagus

Snack: apple chips dipped in peanut butter

Dinner: kale with tofu & chickpeas

49
 21 Breakfast: chicken & kale muffins

Lunch: buckwheat noodles with veggies

Snack: baby tomatoes and pineapple pieces

tossed in olive oil, balsamic vinegar
plus a pinch of pepper

Dinner: b
 uckwheat noodles with
chicken & veggies

50
Can I integrate Sirtfoods
with my current diet?

It is no coincidence that the

populations around the world
that live longer on average,
notably in the Mediterranean
and parts of Asia, stick to a
healthy diet rich in sirtuin-
activating foods. For instance,
the Mediterranean diet
contains polyphenol-rich fruits,
vegetables, grape products,
and olive oil.

51
Significant weight loss outcomes can be achieved very rapidly with The Sirtfood Diet
meal structure. Often people who read diet books have already attempted multiple
diets to varying degrees of success, but in many cases, they still haven’t found the
weight loss results they are looking for. If you relate to this, you might find it best to
merge some of the meal plans that you have the most confidence in with your newly
introduced sirtfoods.

The Atkins/Ketogenic Diet has gained traction over the years. That is the diet that is
high in fat but low in carbs - which can technically still be a diet of just vegetables
(excluding the high carb starchy ones like potatoes) and meats. Its weight loss
potential is found when the body goes into ketosis and starts to burn fat as fuel,
similar to what happens during a fast. However, the ketogenic diet is focused
primarily on the macronutrients and not the micronutrients. With The Sirtfood
Diet, the focus is placed on the micronutrients by introducing higher-quality foods.
The quantity consumed is limited only by the amount that an individual needs to
prosper.

A fundamental commonality of both the Ketogenic and Sirtfood Diet is that they
both place an emphasis on the reduction and elimination of refined sugars and
carbohydrates.

A substantial portion of plant varieties have carbohydrates, but it’s to a lesser extent
compared to other foods however, the amount of micronutrients found in extremely
low-calorie foods is quite remarkable. If you are on a high-fat diet, you will find that
there is still enough flexibility amongst the sirtfoods to maintain ketosis.

High-fats diets have their weaknesses. The weakness is often found in the heavy
reliance on meat products, high-fat dairies, and eggs. The Sirtfood Diet places more
emphasis on higher-quality meats, eliminating processed meats, and selecting
sources that are high in nutrition, so fatty fish is held in high esteem compared
to smoked bacon. Now alongside the healthy foods are the nutrient-dense foods
ranging from leafy green vegetables to herbs and spices and coffee and green
tea. The flexibility available is quite high. If you gravitate towards certain foods for

52
ethical reasons, there are still many ways to implement The Sirtfood Diet. The most
recommended Sirtfoods already happen to be dairy and gluten-free. If you don’t
react well with nuts and legumes, there are a few recipes inside that indicate their
presence.

The Sirtfood Diet was created to protect and heal our bodies from the central
diseases that humanity faces, such as cancer, diabetes, heart disease, and dementia.
If there is anything science has discovered about dietary diseases, a diet high in plant
foods provides the best protection from these illnesses. In short, The Sirtfood Diet
can benefit anyone as it can be integrated into almost any pre-committed to diet,
supporting anyone that wants to live a long and healthy life.

Is meat a
good idea?

Absolutely! Let us not forget

that the Mediterranean diet still
includes red meat. Okinawan
people who are known to have
the most centenarians still eat
red meat and even pork. The
general rule of thumb when it
comes to meats is to avoid the
processed ones. It is suggested
the sufficient vegetable intake
can counteract potential health
issues that can come from
eating meat.

53
Meats are beneficial when it comes to building muscle mass. Much of losing weight
and getting in shape comes from putting on muscle and shredding fat through
exercise - the protein and vital amino acids aid the process. Leucine is an amino
acid in protein that enhances the benefits of our sirtfoods. Leucine is known to help
build muscle, prevent muscle loss, assist with fat loss, enhance muscle recovery,
and stabilize our blood sugar. Leucine can be found in beef, chicken, and even fish
and eggs. Chicken/Poultry is a great choice as it is high in protein and B vitamins,
potassium, and phosphorus. It is a wonderful source of amino acids. So, it is terrific
for building muscle tissues and reviving our skin. Some studies have shown that
increases in protein intake can help maintain bone mineral density helping to
prevent issues like osteoporosis. Chicken is also known to be helpful for weight
management. Another interesting thing about chicken is that it contains the amino
acid tryptophan; serotonin is synthesized from tryptophan. Serotonin is known as
our happy chemicals, along with dopamine. So, in theory, tryptophan ingested can
help some people improve their mood. Worth noting eggs are also a good source of
tryptophan.

As we mentioned before, NAD+ plays an integral role in the activation of our sirtuins.
If you lack NAD+, the sirtuins will not do their job. Niacin has been shown to reduce
oxidative stress in mice and isolated cells. You don’t need to take supplements
to consume niacin. Too much niacin can be harsh on the liver and skin. However,
meats are high in niacin, tuna contains 25mg per 4 oz, chicken has 15mg per 4 oz,
and salmon contains 9mg per 4 oz. Vegetables can be a good source, with broccoli,
carrots, mushrooms, peanuts, sweet potatoes, kale, spinach, and cauliflower all being
relatively high in niacin.

54
55
The Shopping List
KALE
Kale has high amounts of quercetin, approximately 23mg per 100
grams. You can mix it with coconut oil and lemon juice to enjoy it as
a tropical salad. You can cook it in the oven with olive oil to enjoy it as
a healthy snack.

EXTRA-VIRGIN OLIVE OIL

The extra-virgin variety has more sirtuin related benefits.

CAPERS
Capers are lovely for adding to salads or with steaks.

LOVAGE (HERB)
Great herb for cooking with, goes excellently in stir-fries.

ROCKET (ARGULA)
Rocket is a cruciferous vegetable that can be a little on the spicy
side with its strong tangy flavor. It has high levels of polyphenols
and nitrates. Nitrates are have been shown to lower blood pressure
and even reduce the body's oxygen requirements during exercise,
helping to enhance athletic performance.

PARSLEY
Goes excellent in stir-fries or cooked with meats like chicken or beef.
You might enjoy parsley in green smoothies.

CELERY
The leaves of celery are nutrient-dense, a great addition to
smoothies.

MEDJOOL DATES
There has been some evidence suggesting that it can help combat
diabetes and heart disease. Eat them in small amounts as they are
very high in sugar.

56
STRAWBERRIES
High in antioxidants so they might help to stop cancer cells from
multiplying. Some chemicals inside strawberries may slow down
the rate at which the nervous system ages, potentially preventing
neurodegenerative conditions like Alzheimer's and Parkinson's.

BUCKWHEAT
Technically, a berry seed in a family linked to rhubarb, great for
making healthy pancakes and bread. It can help the circulatory
system and help to prevent diabetes.

EARTH' S-EYE CHILI

Also sold as Thaichillies, they are stronger than regular chilies and
are more nutrient-dense.

COFFEE
Coffee can help some people with appetite suppression, making
it easier on the days where limiting calories is the goal. You might
want to drink it without milk. It is possible that it lowers the
absorption of sirtuin-activating properties. Decaffeinated coffee can
also be a useful option, if only for its appetite-suppressing properties.
If you feel that you overconsume when it comes to coffee/caffeine,
you can make half-strength coffees by using half a serving of decaf
with half a serving of regular coffee. A great way to taper off caffeine
and still enjoy strong tasting coffee without the elevated heart rate
and anxiety. Black coffee works well for intermittent fasts in the
mornings if you are planning on waiting until lunchtime or dinner
time for your first meal of the day but still want a quick kick of
energy.

COCOA
Rich in flavanols, it can improve blood pressure and help regulate
glucose cholesterol.

57
RED WINE
Red wine is popular for its resveratrol content. This is not a reason
to take up drinking wine, but if alcohol is going be your poison
regardless, then you might want to consider having a small glass of
wine instead of a whisky. Red grape juice is also an option, but due to
the processing that goes into grape juices, there is only about 1/10th
of the resveratrol concentration compared to red wine. Some aging
experts swear by resveratrol supplementation and sprinkle it in with
their breakfasts in their cereals or yogurts (it often comes in a powder
form). You would want to consult with your doctor before adopting
this habit.

CHICORY
The red ones are more beneficial than the yellow ones, but both are
good. You can add it to salads.

TUMERIC/CURCUMIN
Studies suggest that it contains cancer-fighting properties. Turmeric
has been shown to reduce biological markers of inflammation
reliably. Some evidence shows that it has been able to help with
anxiety and depression, as well as a reduction in pain in people
suffering from osteoarthritis.

RED ONIONS
They have a high concentration of quercetin, which can help with
healing and fight off viral infections, fight cancer cells, modulate
blood sugar levels, and even help prevent heart disease.

WALNUTS
Great filling snack packed with calories and healthy fats, well known
for helping with metabolic disorder symptoms.

58
SOY
Can use soybeans in green drinks, an excellent sirtuin activator.

GREEN TEA/MATCHA
There are different ways to make green tea. It is recommended to
have it without sugar. You can add some lemon to it to increase the
absorption of sirtuin yielding elements. Green tea contains l-theanine,
a natural relaxant, and can help counteract the jittery effects that are
often associated with caffeine consumption. Decaffeinated options are
available if you are worried about caffeine sensitivity, so it can be even
more relaxing given it provides a serving of the l-theanine without
the caffeine. Matcha is also brilliant, arguably even better. It might be
better to try the Japanese varieties as the Chinese ones have been
contaminated by lead in the past.

These foods are a brilliant means of activating sirtuin genes. All of the
foods listed here contain polyphenols that help trigger our sirtuin
genes by changing them and helping the body turn on its detoxifying
process during fasts. This helps regulate glucose levels and eliminate
fat, additionally helping to build muscle and protect the brain.

It is believed these plants all have complex stress response systems

that have helped them to overcome environmental stressors leading
to them producing large amounts of antioxidants to function as a
defense to stressors in their environment. By consuming these plants,
we benefit from these polyphenol compounds. The stress response
that these plants have under pressure help to release sirtuin-activating
polyphenols. This phenomenon demonstrates that you don't need to
go through complex fasting processes to trigger our sirtuin genes.

59
Sirtfood Diet Tips For
Staying Determined

Most people aren’t going to

stick to their diet if they don’t
enjoy their meals. If one of the
smoothies is feeling like too
much of a challenge to drink
each time, try another one with
ingredients that feel right to
you. You can also add additional
spices and make the drinks
smaller but more concentrated.

60
PLAN FOR MOMENTS OF WEAKNESS

It is best to set a meal plan out and have the goal of sticking to it. Look at your
schedule and be practical with how you are going to structure your meals. If going
out for drinks with coworkers is part of your routine, hopefully, you can set out to have
a strict limit on the amount of alcohol consumed. Additionally, having a precooked
sirt-meal that you know you will look forward to at the end of a long day can help to
starve off the temptation of junk food. This might be the meal that is heavier than
the other ones. Perhaps your coworkers all get McDonald’s or some kind of fast food
at the end of the night, mentally prepare for these situations, maybe you can go
home before this point or have your pre-prepared meal ready as something you can
still look forward to. Alcohol tends to be the reason people break their discipline and
diet. Remember, places like McDonald’s often still serve chicken salads even at night.
Keep an open mind, a lot of menus will still have an option with some fresh leafy
greens or something that isn’t highly processed and loaded with saturated fats and
refined sugars. As with most bad habits, relapses can be part of the recovery process.
The setbacks are less important in the long run as long as we stay committed to
long-term growth. Don’t let one slip up dishearten you and cause you to lose long-
term motivation. The time and effort spent being disciplined still has a compounding
effect. The next attempt at abstaining from a bad habit will often come easier - so
stay focused and determined.

We have evolved in a way where it is wise from an evolutionary standpoint to overeat

at times because out in the wild, we might not know when our next meal is coming.
Long periods of time can go by without eating, the body can tolerate no food for a
lot longer than we perhaps think. This diet isn’t recommending that anyone takes
multiple days off eating, some diets do, and often the participants get used to not
eating and, it not as uncomfortable as one would imagine. Some longevity experts
who study the impacts on mice by overfeeding them find that the ones that allow
themselves to go through brief periods of hunger each week tend to outlive the ones
that overeat.

61
 The recipes are just a guide, after all, studies haven’t been performed on
each recipe alone. Feel free to chop and change them, add spices, see
where your intuition guides your taste buds.

62
MANAGING FOOD
CRAVINGS

Drink water

Often when we feel hungry, we are just

mixing up the feeling with our feeling of
thirst. Before snacking on something out of
hunger or irritability, have a glass of water
and wait a few minutes. You might find that
the feeling of hunger subsides along with
the irritability.

Water is great for our feeling of vitality, but

it also helps us to feel fuller for longer. If you
struggle with overeating, try eating slowly,
and have water with your meal, it often
takes a little extra time for the brain to catch
up to the stomach.

63
OUT OF SIGHT, OUT OF MIND -
OR DO SOMETHING ELSE.

If you have food that is unhealthy, simply throw or give it away. If you are battling
your cravings and it feels like a really big struggle, as though you will give in, do
something else. This could mean going for a brisk walk, having a shower, or even
calling a friend. Setting up accountability systems can be hugely beneficial. Cold
showers can be a great way to take a step back from whatever is worrying you.
Often the cold sensations are a great distractor from stressors. Cold showers can
also have a variety of health benefits, notably improving skin conditions to aiding
soreness after intense workouts. Fat cells such as brown fat deposits generate heat
when burning fat. They do this when the body is exposed to cold conditions - so cold
showers can help to burn fat.

64
 PLAN OUT
YOUR MEALS

Aim to plan out your meals in advance

at the start of each day or week
and commit to sticking to it. When
we already have planned out and
prepared our meals, the chance of
ending up having a spontaneous
cheat meal is greatly reduced. Some
research suggests that an intake of 25
to 30 grams of protein per meal can
help us to feel fuller for longer.

REDUCE STRESS LEVELS

Stress has been shown to increase food cravings for many individuals.

Elevated stress hormones, such as cortisol levels have been shown to increase the fat
stored around the gut area. Taking control of one’s breathing can be the first step in
slowing down the heart rate and helping the mind rest. Meditation addresses some
of these issues, as it has been shown to lower cortisol levels.

A Japanese doctor who lived to the ripe age of 105 gave six pieces of key advice: Do
not retire or do so long after 65, take the stairs and keep your weight down, find a
purpose and keep busy, rules are stressful, try to relax them, understand that doctors
cannot cure everything, find inspiration, joy, and peace in art.

65
SPINACH EXTRACT

Spinach extract can be a great addition to your diet, easy to sneak it into your drinks.
It often helps to suppress our appetite. A study showed in women overweight that
consuming just 5 grams of extract each day for three months lost 43% more weight
than participants that had a placebo.

Spinach extract is extremely nutrient-dense, high in vitamin A, C, E, and K, as well

as this it is high in folate. Being high in fiber means it can help keep our blood
sugar levels steady. It was also found that participants that had the extract had a
substantial reduction in cravings for sugar and sweets. Spinach extract promotes
the release of GLP-1, which can suppress the food reward system, thus eliminating
cravings.

66
GET PLENTY OF SLEEP

People who don’t get enough sleep are more likely to have elevated cortisol
levels. It can soon become a vicious cycle where we struggle to sleep because we
are stressed, and our cortisol levels continue to rise. Simple things like ensuring
that your curtains are blocking out the light can do wonders - if you are unhappy
with the state of your curtains or blinds, additional sheets or even garbage bags
with tape can be used to break the light. If you live in a place where there is too
much noise pollution, you can try using rain noises or binaural tracks to mask the
external sounds.

67
EAT FULL MEALS

A lack of nutrients can bring on more intense food cravings. If you are going to snack
between meals, choose whole foods such as fruit, vegetables, and nuts. In general,
the closer foods are to their natural state, the better.

PRACTICE MINDFUL EATING

Mindfulness is a form of meditation where we become more cognizant of how

we feel, deepening our breaths and slowing down. The key to mindful eating is
differentiating between cravings and true hunger. If you struggle with overeating
and you attribute your excess weight to be from too much food, eat slowly. Chew
slowly and savor every single bite. By doing this, you will appreciate your food more
and will move away from the habit of overindulging. Again it takes the mind a little
longer than the stomach to realize when we are satiated.

68
MANAGE
STRESS LEVELS

Stress can increase food cravings. The stress hormone cortisol is known to cause
weight gain around the belly area. Meditation is often a great way to relax the body
and mind. Transcendental meditation is arguably the easiest method to practice -
and seems to be the most documented technique in academia. This is where you
choose a sound or mantra, could be “ohm” or “love,” and then repeat it over and over
in your mind. The only goal is to place attention on the sound the mantra makes in
your mind. You stick to the mantra, and eventually, the sound starts to stretch our
in the mind and slow down, suddenly we relax when we realize we aren’t wasting
energy ruminating on other things. As well as this, practicing gratitude is known to
decrease stress and improve wellbeing, spend time savoring and appreciating the
little things - like green smoothies and having shelter.

69
CONSUME PROTEIN

Consuming more protein can help to lessen your appetite and prevent overeating.
Multiple studies have shown that reducing carbs and increasing protein intake
lowered food cravings substantially.

DO GROCERY SHOPPING
ON A FULL STOMACH

Often the temptation to break a meal plan that we set out to stick to is
broken when our temptation to binge is highest. Suppose you feel satiated
while shopping, the chances of buying crisps and chocolates is a lot lower
than if you are feeling starved. A good rule of thumb to remember is that
you only need to shop on the edges of the supermarket. The middle of the
store has all the preserved, pre-packaged foods, whereas the edges have
fresh produce. With the exception of spices and tea/coffee, it is best to
avoid supermarkets’ middle sections, so it is easier to avoid the temptation
of buying sweets, etc. The vast majority of sirtfoods are found in the fresh
produce sections.

70
Final note

The family of genes called

sirtuins play a pivotal role in
the Sirtfood subset of proteins
throughout our biology and
is responsible for regulating
key processes, including
aging and fat loss and muscle
regeneration.

71
These genes are vital for health and wellbeing as they coordinate processes
inside our cells, influencing our capacity to burn fat as well as our defenses and
susceptibility to diseases. All of which play an essential part when aiming to increase
longevity. Sirtuins are known to be highly critical metabolic regulators. They help us
gain control of our wellbeing, allowing us to shed stubborn fat, helping us live an
even healthier life.

It is suspected that the American obesity epidemic stems from high-caloric diets
that have a severe lack of sirtfoods, indicating an obvious correlation with diseases
and rapid health declines that come with aging, in many cases, could be prevented.

This diet is not a quick-fix or miracle cure for being out of shape. If your priority is
to shed some weight as fast as possible to quickly post photos on social media,
you might be disappointed. Other diets would suit you better in the short term but
maybe provide an illusion of health and well being.

Everyone is fortunate enough to have sirtuins that help us to maintain a healthy

metabolism making it easier for us to lose weight and be healthy. The sirtuins are
activated in the presence of a diet that is high in sirtuin-activating compounds.
Exercise and fasting also help to activate these genes, so the greatest benefits
come from implementing all of these lifestyle choices. The key sirtfoods are plant-
based; vegetables, fruits, herbs, spices, and nuts. These foods are extremely dense
in nutrients per calorie. The antioxidants and vitamins found in these foods help
activate the sirtuin genes, which help to insulate and protect our cells from the
potential damage that can lead to diseases. The great thing about The Sirtfood Diet
is that anyone can adopt it, as well can all benefit from great activation of these
powerful, protective genes that we all have. The initial stage of the diet that involves
the fast should be avoided by people under the age of 18, as well as individuals who
are pregnant or breastfeeding.

Adding sirtfoods to one’s diet is quite easy to do, and many of the foods and recipes
associated do cross over with other well-known diets if you happen to be already
committed to another one. The sirtfood approach leaves room for low-carb and
allergen-friendly meal plans.

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Stay motivated and
do not stress

The journey of losing weight

and getting into peak physical
health takes time and
discipline. We tend to reap
what we sow when it comes
to health. All the wise dietary
decisions we make benefit us
physically.

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However, it is often in ways we do not realize with dividends coming later on – or in
the form of not getting sick when we might have otherwise if we were to have lost
focus on what’s important - sometimes a lack of sleep and a bad meal can be causal.
View this diet as something fun, experiment with the recipes you have never seen
before, and explore these new flavors. If you can, prepare your meals at the start of
the week to save time and energy during the week. Remember, a single slip up or
deviation from your diet won’t be the end of the world, but a negative mindset shift
can occur. Be determined to bounce back and remain long term focused every step
of the way. Discipline and exerting willpower become habits; we start to exercise and
eat well on autopilot, it all starts to feel effortless and automatic. When you prioritize
your life in a way where you are moving in a strict direction, it becomes harder to
break the routines that are lifting you up. Suppose you are starting out at the gym,
set goals. What days do you plan to go? You can write them down and cross them
off later. If motivation is an issue, have everything ready so that you don’t need to
exert willpower when it is time to get to the gym. So this could mean having your
gym clothing packed and ready with your shoes next to them, beside your bed. If
everything is ready, and the habit is starting to form, it becomes harder to not go to
the gym than to simply go. You will not need to convince yourself to go.

The main thing is to be consistent, this applies to both gym and dieting. For some
people, their rule is to simply show up to the gym. Even if the work out will be a
low-exertion one, simply showing up to maintain the habit is often more important.
When two weeks or more go by and we haven’t gone to the gym, motivation and
momentum are depleted. Just show up.

Missing a day of healthy food is not a reason to give up, don’t lose sight of your goals,
keep moving forward. Definitely, do not stress yourself out if you miss a day or even
a week. Just keep your end goals in mind, or at least your lifestyle goals in mind, so
that you are motivated to feel naturally healthy day in and day out. Do not let the
idea of sticking to a regimen stress you too much. If you can eat sirtfoods more than
80% of the time, you will probably be doing really well, especially if you already have
a diet that involves processed foods in excess. For some people, simply picking up
green drinks is life-changing when it becomes a substitute for a heavy breakfast with
coffee.

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Take a moment to
smell the roses and be
present for the people
that you love. Dieting
the word itself tends to
imply strict rules and to
lose in some way to find
benefits. In actuality,
most of these foods are
delicious. Prepare larger
meals for later, or share
them with the ones you
love or both. Getting
in shape or improving
one’s health and well-
being can truly be a
peaceful process where
the benefits lift us up
emotionally and inspire
us to stick to our new
lifestyle.

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