The Sirtfood Diet: A Detailed Beginner's Guide

Introduction to Sirtfoods

Navigating the complex world of dieting can be overwhelming, especially with the myriad of options available. One approach that has captured the public's attention is the Sirtfood Diet, known for its focus on 'sirtfoods' that claim to activate certain proteins in the body. Presented by celebrity nutritionists from the UK, this diet not only promises weight loss but also offers potential longevity benefits. This guide will delve into its principles, phases, benefits, drawbacks, and more, equipping you with the knowledge to decide if the Sirtfood Diet is right for you.

Understanding the Sirtfood Diet

What is the Sirtfood Diet?

The Sirtfood Diet is a three-week dietary plan focusing on specific foods known as 'sirtfoods'. These foods are believed to activate sirtuins, proteins responsible for regulating metabolism, inflammation, and aging. Developed by two celebrity nutritionists in the U.K., the diet is structured into two phases.

In the initial phase lasting 7 days, participants limit their calorie intake to around 1,000 calories per day. This phase involves consuming green juices made primarily from sirtfood ingredients and one solid meal per day. Following this, the plan shifts to a 14-day maintenance phase, during which calorie intake is increased to about 1,500 calories. The diet during this phase emphasizes a balance of meals replete with sirtfoods like kale, dark chocolate, and red wine.

What are the principles and claimed benefits?

Proponents of the Sirtfood Diet assert that it supports weight loss while maintaining muscle mass and may help prevent chronic diseases. Sirtfoods are rich in dietary compounds such as polyphenols, which are thought to enhance the activity of sirtuins. These include:

• Kale: High in vitamins and minerals.
• Dark Chocolate: Provides antioxidants.
• Red Wine: Contains resveratrol, which might activate sirtuins.
• Green Tea: Offers numerous health benefits.
• Turmeric: Known for its anti-inflammatory properties.

However, health experts caution that the Sirtfood Diet's extreme calorie restriction could lead to fatigue and nutrient deficiencies. The long-term effectiveness and safety of this diet remain inadequately supported by research, indicating the need for further studies to validate its claims.

What Makes a Food a 'Sirtfood'?

Definition of sirtfoods

Sirtfoods are defined as foods that contain dietary compounds capable of targeting sirtuins (SIRTs), which are NAD+-dependent enzymes that play a significant role in regulating metabolic processes, inflammation, and aging. These foods are thought to activate the ‘skinny genes’ responsible for enhancing fat burning, reducing inflammation, and improving metabolic health.

Role of sirtuins in health

Sirtuins are integral to many biological processes, including calorie restriction, which can help manage obesity and age-related metabolic diseases. They are activated by specific compounds found in sirtfoods, such as resveratrol, piceatannol, and anthocyanidins. The activation of these enzymes can lead to improved energy homeostasis, autophagy, and apoptosis, mimicking the effects of exercise and fasting, potentially extending longevity.

What are the top sirt foods?

The top sirt foods include:

Food	Notable Benefits	SIRT Activation Compounds
Arugula	Low in calories, nutrient-dense	Polyphenols
Dark chocolate	Antioxidant-rich	Flavonoids
Green tea	Boosts metabolism	Catechins
Red wine	Heart health benefits	Resveratrol
Turmeric	Anti-inflammatory	Curcumin
Walnuts	Good for brain health	Omega-3 fatty acids

These foods form a core part of the Sirtfood Diet developed by nutritionists Aidan Goggins and Glen Matten, which promotes overall health, although experts caution regarding overreliance on sirtfoods alone for weight loss.

Sample Sirtfood Meal Plan

What is a 7-day Sirtfood Diet plan?

The 7-day Sirtfood Diet plan is intricately designed to harness the power of polyphenol-rich foods known to activate sirtuins, often referred to as the 'skinny gene.' This initial phase emphasizes weight loss through a structured approach involving two distinct phases.

The first phase spans three days, where participants limit their intake to just 1,000 calories daily. During this phase, dieters consume three homemade green juices and one meal composed of sirtfood ingredients. Examples of these sirtfoods include kale, dark chocolate, and green tea, which help stimulate sirtuin activity in the body.

After the first three days, the plan shifts. For days four through seven, caloric intake increases to 1,500 calories, allowing for more variety. At this point, individuals incorporate two green juices and enjoy two sirtfood-rich meals daily. This gradual addition aims to stabilize weight while still focusing on the nutrient-dense sirtfood options.

Caloric intake and meals

Here's a breakdown of a typical 7-day Sirtfood Diet meal plan:

Day	Caloric Intake	Meals & Juices
Day 1-3	1,000 calories	3 Green Juices, 1 sirtfood meal
Day 4-7	1,500 calories	2 Green Juices, 2 sirtfood meals

Critics caution that while the diet can foster rapid weight loss, it can also lead to unhealthy eating habits and nutrient deficiencies due to its restrictive nature. This concern highlights the significance of a balanced diet. Celebrities like Adele represent a mindset that prioritizes overall strength and well-being rather than strict adherence to fad diets. Incorporating sirtfoods into a more varied, balanced nutrition approach may yield better long-term health results.

Foods to Avoid on the Sirtfood Diet

What are common foods to avoid on the Sirtfood Diet?

To fully embrace the principles of the Sirtfood Diet, certain foods should be minimized or avoided altogether. Here’s a breakdown of what to steer clear of:

• Baked Goods: Items like bread, pastries, and cakes contain high levels of refined sugars and carbohydrates that can hinder your diet goals.
• Processed Foods: This group includes convenience items that often lack essential nutrients and are typically high in unhealthy fats.
• Unhealthy Fats: Limit the intake of oils other than extra-virgin olive oil. This means avoiding canola oil, margarine, and similar fats.
• Fatty Cuts of Meat: Instead of indulging in high-fat meats, choose lean proteins to maintain a healthier diet.

The focus is on reducing these foods to promote sirtuin activation and overall well-being.

What are healthier alternatives?

For those following the Sirtfood Diet, healthier alternatives can easily replace discouraged foods:

Disallowed Foods	Healthier Alternatives	Description
Bread and Pastries	Whole grain options	Provides fiber and nutrients.
Processed Convenience	Homemade meals	Control over ingredients and quality.
Canola Oil or Margarine	Extra-virgin olive oil	Rich in monounsaturated fats.
Fatty Meats	Lean proteins	Options like chicken breast or fish.

By substituting these alternatives, you can enhance your diet while still enjoying various flavors and textures without compromising your health goals.

Benefits of the Sirtfood Diet

Potential Health Benefits

The Sirtfood Diet is anchored in scientific research that supports the idea of sirtuins—proteins known to regulate metabolism and inflammation. By incorporating sirtfoods like kale, red wine, and dark chocolate into meal plans, followers might harness a variety of health benefits. These foods are rich in natural compounds that can stimulate the activation of sirtuins, promoting processes such as autophagy and apoptosis, which are crucial for cellular health.

Additionally, some sirtfoods are packed with antioxidants, potentially improving heart health and reducing the risk of chronic diseases. Their ability to influence gut microbiota and metabolic processes could also aid in disease prevention, enhancing overall well-being.

Weight Loss and Muscle Maintenance

One of the most touted advantages of the Sirtfood Diet is its potential to facilitate weight loss while preserving muscle mass. The diet is structured into two phases: an initial calorie-restricted phase, which is designed to kickstart weight loss, followed by a more flexible maintenance phase. During the first week, participants consume just 1,000 calories a day through green juices and sirtfood-rich meals, followed by an increase to 1,500 calories in the subsequent days. This approach aims to promote fat loss while minimizing muscle loss, making it appealing for those looking to slim down.

However, experts express caution regarding its effectiveness compared to other calorie-restricted diets. While the initial phase may yield rapid weight loss, often driven by water loss, the long-term benefits remain inconclusive. Research has yet to definitively prove that this diet results in lasting changes in weight or health outcomes.

In conclusion, while the Sirtfood Diet encourages the inclusion of healthful sirtfoods, it is essential to approach it with realistic expectations about its impact on weight loss and muscle retention, especially given the lack of substantial long-term research supporting its efficacy.

Drawbacks and Criticisms

Critiques from health experts

While the Sirtfood Diet is gaining popularity, it has attracted criticism from health experts. Many argue that the initial phase of the diet, which restricts daily calorie intake to just 1,000 calories for three days, may lead to fast but unsustainable weight loss. This rapid decrease in weight is often attributed to water and glycogen loss rather than fat loss, making the long-term effectiveness questionable.

Experts further caution that this phase can result in fatigue and nutrient deficiencies, given the severe caloric restriction. Nutritionists emphasize that such low-calorie diets can also trigger a metabolic slowdown, which may negatively impact weight management efforts after the diet period.

Challenges of the diet

The Sirtfood Diet consists of two phases; the first phase is particularly challenging due to the significant calorie reduction. During the first three days, people consume mainly green juices, which may not provide adequate nutrition for energy and health. Critics have pointed out that although the diet promotes consumption of beneficial sirtfoods, the overall approach might overstate their weight loss effects.

In the second phase, while there are no calorie restrictions, the focus on sirtfoods can still lead to an unbalanced diet if not approached carefully. Many believe that simply including sirtfoods in your diet may not dramatically improve health or promote weight loss without accompanying lifestyle changes. Regular diets that include variety, balance, and moderation often prove more beneficial for long-term health management compared to restrictive approaches like the Sirtfood Diet.

Overview of Criticisms

Criticism Aspect	Description	Implication
Caloric Restriction	Strong initial calorie limitation may lead to fatigue	Short-term gains, long-term struggles
Nutritional Deficiencies	Risk of deficiencies during the first phase	Poor health outcomes
Sustainability	Quick weight loss attributed to water/glycogen loss	Unproven long-term results
Overstated Effects	Potential benefits of sirtfoods anecdotal	Need for more research and evidence

Experts advocate for a well-rounded diet, suggesting that while incorporating sirtfoods is a healthy option, it should be part of a broader, balanced eating plan.

The Science Behind Sirtuins

Role of sirtuins in the body

Sirtuins are a family of proteins that play a crucial role in regulating various cellular processes. These proteins facilitate important functions such as metabolism, inflammation, and aging. By activating certain genes that influence energy production, sirtuins are thought to manage calorie restriction effects, promoting improved metabolic health and potential longevity.

Sirtuins require specific compounds, often found in food, to be activated. This activation helps trigger beneficial biological processes, including autophagy and apoptosis, which contribute to cell repair and longevity. The presence of these proteins in the body suggests a powerful link between diet and health, especially regarding weight management and chronic disease prevention.

Scientific support for sirtfoods

The Sirtfood Diet capitalizes on the potential health benefits of sirtfoods, which are food items rich in compounds known to stimulate sirtuin activity. Examples include kale, dark chocolate, red wine, and green tea. These foods are believed to assist not only in weight loss but also in maintaining muscle mass and possibly preventing various chronic illnesses.

However, while some early studies indicate that diets rich in polyphenols and other sirtuin-activating compounds can positively affect longevity, substantial long-term research is still lacking. Health experts argue that while it's beneficial to incorporate these nutrient-dense foods into one's diet, the weight loss effects attributed specifically to sirtfoods may be overstated. In addition, the initial calorie restriction of the Sirtfood Diet, especially in its first phase, raises concerns about potential fatigue and nutrient deficiency.

Sirtfoods	Key Nutrients	Potential Health Benefits
Kale	Vitamins A, C, and K	Anti-inflammatory, Metabolism boost
Dark Chocolate	Flavonoids	Heart health, antioxidant effects
Green Tea	Catechins	Weight management, increased metabolism
Red Wine	Resveratrol	Cardiovascular health
Turmeric	Curcumin	Anti-inflammatory, antioxidant

In conclusion, while the Sirtfood Diet may offer interesting approaches to nutrition, the significance and long-term efficacy of sirtuin-focused eating plans require further investigation.

Comparing Different Sirtfood Diet Books

Top books on the Sirtfood Diet

When exploring the Sirtfood Diet, several books stand out, each offering unique approaches and recipes. Some highly regarded titles include:

• The Sirtfood Diet by Aidan Goggins and Glen Matten: This book outlines the diet's framework, explaining the science behind sirtuins.
• Sirtfood Diet Recipe Book: A companion guide packed with recipes focusing on the top sirtfoods.
• The Sirtfood Diet Cookbook: Offers culinary insights and preparation methods for delicious meals.

Content and quality comparisons

Evaluating Sirtfood Diet books involves various factors. Here’s what to consider:

• Comprehensiveness of Content: Look for books that deeply explain the diet's principles and its two distinct phases. Clarity in the science behind sirtuins and their health benefits is crucial.

• Meal Plans and Recipes: Books should include detailed meal plans and appealing recipes featuring essential sirtfoods such as kale, strawberries, and dark chocolate.

• User Reviews: Check user feedback to gauge the effectiveness and practicality of the recipes and the overall diet experience.

• Writing Clarity: Ensure the book provides clear instructions to facilitate easy adherence to the diet's guidelines.

What should you consider when choosing a Sirtfood Diet book?

When choosing a Sirtfood Diet book, first consider the comprehensiveness of the content, ensuring it includes detailed explanations of the diet's principles and its two phases. Look for books that provide specific meal plans and recipes that feature the top 20 sirtfoods like kale, strawberries, and dark chocolate, which are essential to the diet. It's important to evaluate user reviews to understand the experiences of others with the book and the diet itself. Additionally, consider the clarity of the writing to ensure you can easily follow the guidelines. Lastly, keep in mind the caloric restrictions in the phases and consult health resources for insights on the long-term sustainability and health implications of the diet before starting.

Incorporating Sirtfoods into Everyday Diet

Long-term Dietary Adjustments

Adopting the Sirtfood Diet isn't just about short-term weight loss; it also encourages lasting dietary changes. After completing the initial phases of the diet, individuals are advised to maintain a regular intake of sirtfoods. This can lead to healthier eating habits overall.

To seamlessly incorporate sirtfoods into daily meals, consider these practical adjustments:

• Include a variety of sirtfoods: Aim to add foods such as kale, dark chocolate, red wine, and turmeric to your meals regularly.
• Experiment with recipes: From smoothies incorporating green tea to salads featuring arugula and capers, get creative!
• Plan meals: Create a meal plan that highlights sirtfoods, making it easier to stick to healthy choices throughout the week.

Sustaining Health Benefits

Regularly consuming sirtfoods not only helps sustain weight loss but also potentially enhances general well-being. While critics point out the need for more research on the long-term efficacy of these foods, their health benefits are promising.

Sirtfoods are rich in antioxidants and can positively affect gut health and metabolic processes. Here are a few ways to experience their benefits:

• Boost antioxidant intake: Foods like berries and dark chocolate are packed with antioxidants, aiding in reducing inflammation.
• Support metabolic health: Regularly eating sirtfoods, particularly those high in polyphenols, can help optimize metabolism and improve overall health.

In summary, integrating a variety of sirtfoods into your everyday diet can enhance wellness and support long-term health, establishing a balanced approach to nutrition.

The Two-Phased Approach of the Sirtfood Diet

Two Distinct Phases of the Sirtfood Diet

The Sirtfood Diet unfolds in two distinct phases designed to promote weight loss and well-being through the consumption of sirtfoods.

Phase One: The first phase is a week-long commitment that starts with a drastic calorie restriction. For the first three days, participants limit their intake to just 1,000 calories, followed by 1,500 calories for the subsequent four days. This initial phase focuses on sirtfood-rich green juices and meals that are believed to activate sirtuin proteins, which play a role in metabolism and inflammation.

Phase Two: The second phase lasts for two weeks and emphasizes sustaining weight without the calorie restrictions found in the first phase. Participants are encouraged to consume three meals and one green juice daily, all centered around sirtfood ingredients. This phase permits more flexibility and aims to incorporate variety, all while maintaining an emphasis on those specific foods known to bolster sirtuin activity.

Integration of Sirtfoods

Sirtfoods form the backbone of both phases in this diet. Foods such as kale, dark chocolate, red wine, and green tea are highlighted for their ability to activate sirtuins, potentially supporting weight loss and health improvement.

Overview of Phases

Phase	Caloric Intake	Focus	Duration
Phase One	1,000 calories for 3 days, 1,500 for 4 days	Green juices & sirtfood meals	7 days
Phase Two	No calorie limit	3 sirtfood meals & 1 juice	2 weeks

This structured approach to eating not only promotes short-term weight loss but also aims to foster long-term health benefits through the continued inclusion of sirtfoods.

Exploring Lesser-Known Sirtfoods

Foods Beyond the Popular List

While many people are familiar with sirtfoods such as kale, dark chocolate, and red wine, several lesser-known options are rich in sirtuin-activating properties. These foods include:

• Arugula: This leafy green offers a peppery flavor and is packed with antioxidants.
• Capers: Small but mighty, capers are often overlooked yet are rich in flavonoids that may activate sirtuins.
• Buckwheat: A whole grain that provides a good source of protein and fiber, enhancing metabolic health.
• Grapes: Beyond their sweet taste, grapes contain resveratrol, which contributes to sirtuin activation.

These foods can diversify your diet while contributing to increased sirtuin levels in the body.

Unique Health Benefits

Incorporating a variety of sirtfoods may bring unexpected health advantages. For instance:

• Gut Health: Certain sirtfoods, such as arugula and buckwheat, can positively influence gut microbiota, promoting digestive health.
• Antioxidant Properties: Many sirtfoods are rich in polyphenols, which help combat oxidative stress and inflammation in the body.
• Potential Metabolic Boost: By activating sirtuins, other unique sirtfoods may help improve energy homeostasis, contributing to better weight management and metabolic health.

Overall, exploring these lesser-known sirtfoods might enhance the benefits derived from the Sirtfood Diet and lead to a more balanced nutritional intake.

Alternative Diet Comparisons

Sirtfood versus other diets

The Sirtfood Diet, with its focus on sirtuin-activating foods, presents a unique approach compared to traditional diets. Many popular diets, such as paleo, keto, and Mediterranean, often emphasize macronutrient balance or food exclusion, whereas the Sirtfood Diet prioritizes specific food types that are believed to enhance metabolic health and promote weight loss.

Unlike calorie-restrictive diets, the Sirtfood Diet incorporates a phase of calorie limitation followed by a maintenance phase that allows for greater food variety. It claims to activate ‘skinny’ genes through foods like kale, dark chocolate, and red wine. In contrast, diets like keto strictly monitor carbohydrate intake, while the Mediterranean diet promotes a broad range of healthy fats, fruits, and vegetables without the same level of sirtuin emphasis.

Why choose one over the other

Choosing the Sirtfood Diet over other diets may appeal to individuals looking for a less restrictive approach after initial changes. With its focus on delicious and rich foods, it might also offer a more sustainable option for some. However, experts caution that the initial calorie restriction can lead to quick, but potentially misleading, weight loss. Those who prioritize ongoing weight management might find the flexibility of Mediterranean or plant-based diets more beneficial in the long run.

Here’s a quick comparison table to summarize the main differences:

Diet Type	Key Feature	Potential Benefits
Sirtfood Diet	Sirtuin-activating foods	Weight loss, health benefits from sirtfoods
Keto	Low carb, high fat	Rapid weight loss, blood sugar control
Mediterranean	Focus on healthy fats and grains	Heart health, longevity, sustainable eating
Paleo	Elimination of processed foods	Whole foods focus, weight management

Nutritional Adequacy Concerns

Micronutrient considerations

The Sirtfood Diet, while centered on sirtuin-activating foods, raises concerns over its nutritional adequacy, especially during the initial phase. The first week involves a strict calorie intake, dropping to just 1,000 calories daily for three days. This level of caloric restriction could potentially lead to nutrient deficiencies, as it may not provide sufficient vitamins and minerals essential for overall health.

Balancing the diet

To counter potential deficiencies, it’s vital to incorporate a variety of sirtfoods in both phases of the diet. Foods rich in vitamins, minerals, healthy fats, and antioxidants, such as arugula, green tea, and olive oil, should be emphasized. After the initial phase, expanding meal options by adding more sirtfoods can enhance nutritional balance. This approach not only ensures better micronutrient intake but also promotes sustainable eating habits for long-term health benefits.

Overall, while focusing on sirtfoods offers potential health benefits, it is crucial for individuals following the Sirtfood Diet to monitor their nutritional intake carefully during each phase.

The Sirtfood Diet and Longevity

Connection to Aging and Long-Term Health

The Sirtfood Diet hinges on the concept of sirtuins—proteins that influence a variety of body functions, including metabolism and aging. By elevating sirtuin levels through specific foods, the diet claims to activate 'skinny' genes, potentially promoting longevity and reduced chronic disease risk. Sirtfoods like dark chocolate, green tea, and turmeric are believed to contribute to these effects due to their high levels of polyphenols, which are compounds associated with numerous health benefits.

Adopting a diet rich in sirtfoods could lead not just to weight loss but also to enhanced metabolic health, offering a pathway to longevity. These foods might aid in managing inflammation and oxidative stress, factors known to play a role in aging and chronic illnesses. Critics, however, caution that while these benefits are promising, the Sirtfood Diet may not significantly differ in long-term weight loss outcomes compared to other calorie-restricted diets.

Scientific Backing

Research indicates that sirtuins play a role in calorie restriction's benefits for health and longevity. Studies show that activating SIRTs through compounds found in sirtfoods can mimic some effects of calorie restriction, promoting improved metabolic outcomes. However, current evidence linking sirtuins directly to weight loss remains limited and inconclusive.

Despite the appealing premise of the diet, experts suggest more rigorous research is needed to establish the definitive impacts of sirtfoods on longevity. This calls into question the marketed quick results of the Sirtfood Diet, particularly during its initial calorie restriction phase, which critics claim may lead to transient weight loss from water and glycogen rather than measurable fat loss.

In conclusion, while incorporating sirtfoods into a balanced diet can yield health benefits, further investigation is warranted to fully understand their potential role in promoting longevity and improving metabolic health. Here’s a recap of the diet’s focus:

Aspect	Details
Dietary Focus	Foods that activate sirtuins (sirtfoods)
Benefits	Potential weight loss and chronic disease prevention
Concerns	Initial calorie restriction may not lead to sustainable weight loss
Research Needs	More studies on the long-term impacts of sirtfoods on health

FAQs about the Sirtfood Diet

Common inquiries and answers

Can you eat eggs on the Sirtfood Diet?
Yes, you can eat eggs on the Sirtfood Diet. While eggs are not classified as a sirtfood, they are permitted because they are high in protein and contain all essential amino acids, making them a valuable nutritional source. The Sirtfood Diet emphasizes foods rich in sirtuins, such as kale and dark chocolate, which aim to promote better metabolic health and weight loss.

Practical tips for followers

As followers navigate the Sirtfood Diet, here are some practical tips:

• Prioritize Sirtfoods: Incorporate a variety of sirtfoods like kale, red wine, and dark chocolate into your meals. These foods are believed to activate sirtuins, contributing to your health goals.
• Stay Hydrated: Drink plenty of water, especially during the calorie-restricted phase. Hydration can help mitigate fatigue caused by low calorie intake.
• Consider Nutritional Balance: While sirtfoods are beneficial, ensure your diet remains balanced. Consult with a healthcare professional to address any concerns about nutrient deficiencies during the initial phase of the diet.

The Role of Green Juices in the Sirtfood Diet

Importance and Recipes

Green juices are essential in the Sirtfood Diet, especially during the initial phase. They provide vital nutrients while adhering to the calorie restrictions. Each serving of green juice is packed with sirtfoods to help activate sirtuins, supporting metabolic health. Typical recipes often include ingredients like kale, green apples, and lemon, blended to create a refreshing drink that retains the beneficial compounds.

Here’s a simple green juice recipe:

• Ingredients: 1 cup kale, 1 green apple, juice of 1 lemon, and a piece of ginger.
• Instructions: Blend the ingredients together with a cup of water and strain if desired. Enjoy fresh!

Frequency of Consumption

During the first seven days, individuals are encouraged to consume green juice daily. This usually entails one fresh green juice in place of a meal or as a nutrient booster between meals. In Phase 2, while there are no strict calorie limits, it's recommended to include one green juice alongside three meals rich in sirtfoods, maintaining the benefits of the initial phase while allowing for more variety and nutrition.

Conclusion: Is the Sirtfood Diet Right for You?

While the Sirtfood Diet presents a novel approach to eating and weight loss, appealing with its inclusion of beloved foods like dark chocolate and wine, it requires careful consideration regarding its practicality and health implications. As with any diet, individual experience may vary, and the long-term health benefits remain an open question pending further scientific research. If you're intrigued by the Sirtfood Diet, consider integrating its elements into a balanced, nutritious lifestyle and consult with healthcare professionals to ensure it aligns with your health goals and needs.

References

• The Sirtfood Diet: A Detailed Beginner's Guide - Healthline
• What Is the Sirtfood Diet? Registered Dietitians Explain the Weight ...
• Sirtfoods: New Concept Foods, Functions, and Mechanisms - PMC
• The Sirtfood Diet claims eating certain foods activates 'skinny genes'
• The Sirtfood Diet: A Detailed Beginner's Guide - Healthline
• The Sirtfood Diet: A Detailed Beginner's Guide - Healthline
• What is the Sirtfood diet? - BBC Good Food