Add decades of healthy life.
A long life without chronic disease isn't determined by genetics. We'll teach you how to harness the latest science so you can live fully. Join our free 7-day email course and discover in 7 emails how health really works.
Your first email arrives within minutes.
What you’re signing up for
One focused insight a day for a week — enough to shift your thinking and give you a clear first step.
Nothing to purchase, nothing to pay for. The course is completely free.
Two minutes a day, maybe over coffee. No more time than that is needed.
30 different kinds of plants a week is the threshold linked to dramatically better gut and cardiovascular outcomes.American Gut Project, 2018
Here's the part nobody tells you: living longer isn't about eating less or eating 'clean.' It's about variety. The people with the healthiest hearts and the longest lives eat the widest range of plants — herbs, spices, nuts, beans, grains, fruit. Most of us manage 10 to 15 kinds a week. This course starts you on the path to thirty — one easy addition at a time, with the evidence behind each one. Nothing taken away. Just more of what already works.
It’s not only about food
Food is where the science is loudest, so we start there. But how long — and how well — you live also turns on four other things most health advice ignores. The course covers all five, in plain language, with the studies attached.
Nourishment
What you eat. Plant-forward, fibre-rich, minimally processed. The single biggest lever you control.
Movement
Strength, stamina, staying steady on your feet — so you’re the one who carries the bags at eighty, not the one being carried.
Recovery
Sleep and stress. Get these wrong and they quietly undo every other good thing you do.
Connection
Who you share a table with. The data here rivals diet — and almost no one treats it as health.
Environment
Light, air, what’s within arm’s reach in your kitchen. The decisions you make once and then live inside.
Seven mornings, day by day
One pillar per email, each ending with one concrete thing to do that day.
- 1
Intro — why decades
The one number behind this course, the idea of compressing disease into fewer years, and the five pillars ahead.
- 2
Nourishment — 30 kinds of plants a week
Not 30 servings — 30 different kinds. Why variety beats restriction, and the three easiest ways to add plants.
- 3
Movement — three things, not one
Aerobic fitness, strength, mobility. And VO₂max — one of the best predictors of mortality we have.
- 4
Recovery — sleep and stress
Why short sleep undoes everything else you do, and the few habits that reliably fix it.
- 5
Connection — the most underrated pillar
Shared meals and a sense of purpose. The effect sizes here rival most dietary interventions.
- 6
Environment — it decides for you
Willpower runs out; your kitchen, light and air don’t. The decisions you make once and live inside.
- 7
Summary — build your own minimum
One commitment per pillar you can keep 90% of weeks — a system that lasts, not a sprint.
No nonsense, no unsubstantiated claims. Just nutrition, explained clearly.
Every important claim in this course links to a study — and where the science is uncertain, we say so. It's written in the same calm, sourced voice as the rest of decades.plus, by someone who actually reads the journals and isn't trying to sell you a powder. If at any point it isn't worth two minutes of your morning, one click and you're out. That's the deal.
Before you sign up
Is it really free?
Completely. All 7 days, no card, no trial, no catch.
Will this actually work for me?
It’s ultimately up to you whether you apply what you learn — but the methodology doesn’t rely on willpower or good genes. Everything is grounded in research and backed by science.
Are you going to sell me something?
Honestly? In the final email we offer 1:1 coaching and we’re planning a premium membership, but we won’t push you into anything. The course isn’t full of ads or sales tactics — it’s mainly useful, practical information in an easily digestible format.
What if I change my mind?
Unsubscribe in a single click, any day, no questions asked. You keep every email you’ve already received.
In 7 days you’ll have a clear picture of how health works. The good news: you can start in the next thirty seconds.
Your first email arrives within minutes.