This week's episode will help you to know how to eat in order to protect heart, bone, brain and metabolic health.

• Learn a simple, science-backed plate framework and UK-brand swaps (Tesco, Sainsbury’s, M&S, ASDA, Lidl) to start improving cholesterol, blood pressure and blood sugar this week.

• Leave with ready-to-use meal builds, smart snacks, and microwave/locker-safe options that fit real life at work, on the road, or at home.

• Get a 7-day action plan tying nutrition, strength and daily habits (sleep, stress, NEAT) to protect brain, bone and overall metabolic health after 35.

  
  

  Let me know in the comments which change you are going to start with this week - remember keep it simple!