# Meal Plan

![Meal Plan](https://www.div.digital/wp-content/uploads/meal-plan.jpg)

## The Plan

**1. Drink lots of water.** Try to get to 100 oz per day.
**2. Follow a *meal plan***. Aim for under 2,100 calories.
**3. Walk 10,000 steps (5 miles) per day** or ride the Peloton.
**4.** At-home **strength training** exercises. [See here](#exercises).

![](https://www.div.digital/wp-content/uploads/Diet-Meal-Plan-fruit.jpg)

#### Why Extra Virgin Olive Oil (EVOO)?

This plan includes **2-4 tablespoons of EVOO daily** which provides approximately **1000mg of polyphenols** daily (buy good quality EVOO), which research suggests supports cardiovascular health, reduces inflammation, and provides antioxidant benefits equivalent to “**nature’s ibuprofen**“.

**Good** olive oils available in major stores:

- **Cobram** Estate California Select
- **Kirkland** Signature Organic Extra Virgin Olive Oil
- **Trader Joe’s** California Estate Olive Oil

---

#### “From a study of 105,000 participants, over the course of 30 years, these are the foods that were linked with healthy aging:”

#### **Best:**

1. Fruit
2. Whole Grains
3. Vegetables
4. Unsaturated fat (olive oil, avocado oil)

#### **Worst:**

1. Trans fats
2. Sodium
3. Red and processed meats (deli meats, hot dogs, bacon)
4. Butter and margarine

The study results:

![](https://www.div.digital/wp-content/uploads/healthy-aging-chart-1.jpg)

## At-Home Strength Training

Try to do all 4 of these exercises plus cardio, 5 days a week.

![The Perfect PushUp](https://www.div.digital/wp-content/uploads/Workout-GIF-The_Perfect_PushUp.gif)

![TB12 Core Rotations](https://www.div.digital/wp-content/uploads/Workout-GIF-TB12_Core_Rotations.gif)

![](https://www.div.digital/wp-content/uploads/Workout-GIF-Single_Arm_Band_Row.gif)

![](https://www.div.digital/wp-content/uploads/Workout-GIF-Standing_Banded_Kickback.gif)

#### Foundation Training
(stretch and strengthen back)
[Full video on YouTube](https://www.youtube.com/watch?v=4BOTvaRaDjI)

The “**Good Mornings**” are what really help me, surprisingly.
Do them *every night*:

![Foundation Training "Good Mornings" stretch](https://www.div.digital/wp-content/uploads/Workout-GIF-Foundation-Training-good-mornings-stretch.gif)

#### Cardio
(Get out and walk 10,000 steps or Peloton)

![Peloton spin bike](https://www.div.digital/wp-content/uploads/Workout-GIF-Peloton_Cardio.gif)

![](https://www.div.digital/wp-content/uploads/Bryan-Johnson-Blueprint-Easy-Stack-Longevity-Mix-and-Capsules-Ingredients.jpg)

*Screenshot*