Eat Like a Doctor to Live Past 100

Why You Need This Checklist

What if the way you're eating right now is quietly adding up to decades of doctor's appointments, medications, and lost independence — and you didn't even know it? That's the uncomfortable truth Dr. Alex, founder of the Long Game Movement, lays out in plain language: most of us in the UK and US have been sold a version of 'healthy eating' that was designed by food corporations to keep us buying more, not to keep us well. Low-fat labels, soft pre-sliced bread, processed meats with ingredients you can't pronounce — these aren't just junk food. Over 50 years and 73,000 meals, they quietly tip the odds against you.

Here's what stings most: you're not lazy or undisciplined. You were marketed to. Billions of dollars every year go into engineering foods that hijack your brain's reward system and make it nearly impossible to stop eating. One landmark clinical trial found that people on an ultra-processed diet consumed 500 extra calories a day without even noticing. And no amount of exercise can undo a diet built on that foundation — Dr. Alex has seen that firsthand in his own fit, active family members who still developed pre-diabetes.

But here's where the picture changes completely. Imagine eating generous amounts of extra virgin olive oil, oily fish, colorful vegetables, beans, nuts, and real bread — no calorie counting, no hunger, no deprivation — and reducing your risk of heart attack and stroke by 30% in the process. That's exactly what the landmark PREDIMED trial found. That's what Dr. Alex watched entire families do naturally in Greece and Italy this summer. And that's exactly how he and his wife Steph eat every single day.

Dr. Alex is a practicing doctor who has spent years translating the best nutrition science into practical, everyday habits. He's built a community of over 20,000 newsletter readers and a recipe platform around one simple idea: your body knows how to stay healthy if you give it what it was built to run on. The framework he shares is grounded in real clinical evidence and real-world observation — not fad diets or marketing.

This checklist distills Dr. Alex's complete eating framework into clear, actionable steps you can start today. From what to keep by your kettle to how to think about every single meal, it gives you a practical system for making the majority of your 73,000 annual food choices work in your favor — one plate at a time.

What's Inside — Preview

Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.

CHECK Ask the great-grandparent test before eating anything: would someone from 100 years ago recognize this as food?

CHECK Audit your current diet and identify which meals contain ultra-processed foods, starting with breakfast and lunch

AVOID Stop treating dietary fat as the enemy and actively include healthy fats at every meal

BUY Switch your primary cooking and dressing oil to extra virgin olive oil and use it generously

DO Add oily fish to your weekly meals at least twice per week — salmon, mackerel, or sardines

+ 18 more action items inside...

Eat Like a Doctor to Live Past 100

Why You Need This Checklist

What's Inside — Preview

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