Vitalis NOURISH
Nutritional Longevity Protocol
Vitalis NOURISH is a self-guided nutritional longevity protocol for people who want to stay strong, clear-headed and capable as they age. It takes modern longevity science (telomeres, autophagy, insulin, hormones, immunity) and Traditional Chinese Medicine (TCM) food energetics, then builds them into one plate you can actually eat from day to day.
Instant digital download · Educational protocol, not medical advice
Is Vitalis NOURISH for you?
NOURISH is for you if you care about how you age, joints, brain, libido, immunity, and you’re done pretending that random snacking and ultra-processed food “doesn’t really matter”.
NOURISH is for you if:
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Your energy swings through the day and you live between caffeine hits and mini-crashes.
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You’re softer around the middle than you want to admit, even though you “don’t eat that badly”.
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Your sleep, digestion and bloat feel unpredictable – bread, big meals or stress all seem to set things off.
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Your labs keep coming back “in range”, but you still feel off: heavier, foggier, less resilient.
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You know food is a lever for hormones, brain and immune health… you just don’t have the bandwidth for another complicated diet.
NOURISH is not for you if:
You just want a 4-week shred or a set of rules to punish yourself with.
It’s built for people who want food to quietly support performance, longevity and inner work – not become a new obsession.
What you’ll work on inside NOURISH
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The big levers of ageing on a plate
You’ll work with the major levers of ageing – telomere protection, autophagy, insulin sensitivity, hormone literacy and immune calm, and see how they show up in actual foods, not just lab reports. NOURISH shows you how to hit those levers consistently through protein, fibre, fats and colour, without turning meals into a maths problem.
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Daily eating rhythms that fit your body
NOURISH gives you a four-phase daily rhythm – Morning (Yang rising), Midday (peak), Afternoon transition and Evening (Yin nourishment) – so when you eat, what you eat and how heavy it is all line up with your biology. You stop grazing at random and start using timing to stabilise energy, digestion and sleep.
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A 4-week plan you can actually run
Finally, you plug everything into a 4-week meal plan that removes decision fatigue. Days are already built for you, and each meal is tagged for telomere support (#T), immune support (#I) or hormone/metabolic support (#H). You learn how to swap, repeat and extend the plan so it can run for 4, 8 or 12+ weeks without becoming a full-time job.
What’s inside the NOURISH manual
NOURISH is a four-chapter, self-guided protocol with built-in cheat sheets and a 4-week plan you can extend through different seasons of your life.
Inside, you’ll find:
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Chapter 1 – The Longevity Promise (without the fairy-tales)
A straight-talking look at what “ageing dangerously” means: strong joints, clean bloodwork, resilient brain, stable mood. You’ll see where modern medicine fits (emergency save) and where NOURISH fits (stopping the slow slide there). -
Chapter 2 – Core Principles: science, TCM and your plate
The big levers of ageing – telomeres, autophagy, insulin, hormones, immunity and mitochondria – mapped onto real food. You’ll also see how TCM food energetics (Yin/Yang, Qi, Blood, Jing and organ affinities) quietly guide choices without you needing to become an acupuncturist. -
Chapter 3 – Daily eating rhythms
A four-phase rhythm for Morning, Midday, Afternoon and Evening eating, with guidelines on protein, carbs, fats and volume in each phase. This is where your plate starts matching your circadian rhythm, workday and recovery instead of fighting them. -
Chapter 4 – The 4-week Vitalis NOURISH plan
Ready-made days of eating with each meal tagged as #T (telomere/DNA support), #I (immune/gut support) or #H (hormone/metabolic support). You’ll learn how to swap ingredients, repeat days you like and mesh the plan with CORE or FORGE training days – or run it as a standalone base. -
Cheat sheets & pattern guidance
Big-idea summaries, snack and meal lists, and pattern prompts so you can nudge your plate depending on how you feel: cold and heavy, wired and hot, flat and depleted or just “off” without needing a full overhaul each time.
NOURISH isn’t another strict plan. It’s a set of grounded guides so you can stop guessing and start feeding yourself in a way that makes sense.
Ready to let your food carry more of the load?
If you’re tired of lurching between “being good” and survival eating, and you want your plate to quietly support energy, mood, hormones and long-term health – NOURISH is where you start. It gives you a framework and a 4-week plan that already respects how your body ages, so you can stop guessing and start eating like your future self matters.