We provide organic, whole food meal packs containing the appropriate calorie, fat, protein and micro
15/10/2024
After an incredible six years, we have decided to discontinue the Longevity Fasting Diet (LFD).
We are immensely proud of the positive impact the LFD has had on so many lives, however, due to family commitments, shifting priorities, and the conclusion of our lease, we feel it’s time to fully pursue our other interests.
We have been gradually winding down production over the past few weeks and have just sold our final meal plans.
Sip Kitchen and the LFD have been a significant part of our lives for a long time, and we are deeply grateful to all our wonderful customers, stockists, suppliers, friends, and family for their support throughout this journey. It has been a challenging yet rewarding decade, and we are thankful to have been able to pursue our passion.
We hope that the LFD can live on with someone else at the helm, so if you know anyone with similar ethos who would be interested in purchasing an already established meal plan business, please let us know.
Thank you once again, and we hope to see you around!
Darren and Vicky
13/10/2024
Can fasting make you smarter?? Maybe! Fasting can have some pretty great effects on the brain!
👉 When you do an extended fast you may go into nutritional ketosis where your body starts burning ketones for fuel instead of glucose. Ketones are often said to be a more powerful and efficient fuel source for the brain than glucose.
👉 BDNF is a protein that is involved in memory, learning, and the generation of new nerve cells. Fasting may stimulate the production of BDNF in nerve cells.
👉 Fasting increases blood flow to the brain which results in the brain receiving more oxygen and other nutrients.
👉 During a fast you may have a clearer and sharper mind due to increased blood flow to the brain and your body burning ketones for fuel.
👉 Fasting may improve cognition and slow age-related cognitive decline and neurodegeneration.
👉 When fasting you don’t have to spend any mental energy thinking about what you have to eat each day so you can put that energy into other things!
Here are some references if you want more information on the effects of fasting on the brain:
Thinking about starting some form of fasting but not too sure where to start?
First of all it’s really important to remember that there are many different ways to approach fasting and it’s important to find the approach that works best for you. Here is one of the simplest ways to start 👇
Most people find it easiest to start their fasting journey by gradually decreasing your feeding window so you spend a greater period of your day fasting.
You could do this by cutting 30-60 mins at either end of the day from the feeding window by eating breakfast 30-60 minutes later and eating dinner 30-60 minutes earlier.
From there you can slowly increase the fasting window until you get to 16 hrs of fasting and an 8 hour feeding window, known as 16:8 intermittent fasting, which is a common form of IF and can be very beneficial to overall health. It can also be a great thing to incorporate into your diet between meal plans as well!
09/10/2024
A good place to start is taking a look at your LFD Refeeding Guide! If you take a look through the ingredients and general breakdown of these meals you’ll see a few things these have in common, and these are some great principles to follow for your general day-to-day diet.
We recommend:
👉 Eating a whole food, Mediterranean diet
👉 Eating a lower carb diet and prioritising complex carbs as the main carb source such as root vegetables, beans and pulses, wholegrains
👉 Eating plenty of colourful veggies
👉 Make sure you’re getting adequate amounts of high-quality, low inflammatory protein at each meal such as fish, chicken, legumes, beans, eggs
👉 Eating low-inflammatory fats such as avocado, salmon, nuts and extra virgin olive oil
👉 Drinking plenty of water
Then:
👉 Incorporating early time-restricted feeding (eTRF) to have a smaller feeding window/longer fasting window
Then:
👉 Cycle in an LFD meal plan as needed.
08/10/2024
Not a fan of olives? That’s ok! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Olives are provided as a snack during the LFD, but you can swap them out one to one for unroasted, unsalted almonds and still stay within the required nutrient guidelines of the LFD if you don’t like olives.
Almonds aren’t provided so you’ll need to provide your own almonds and find another use for the olives.
07/10/2024
One of the benefits of completing the LFD is that it can “flip the metabolic switch”, but what does this actually mean??
Flipping the metabolic switch refers to your body going from burning sugar for energy to burning fat for energy.
Our bodies will run on sugar if it’s available, but when not available, your body will start burning fat instead.
More research is showing that we don’t need to reply on sugar for energy, and that fat is actually a very efficient form of energy.
Why is this good?
Burning fat for energy can be great for overall health, weight loss, and energy levels, and can help decrease hunger and result in a clearer mind.
How do we “flick the metabolic switch”?
Fasting, intermittent fasting, low calorie meal plans, high fat/low carb diets, among other things can help you go from burning sugar for fuel to burning fat for fuel.
Another great benefit of the LFD!
01/10/2024
Happy International Coffee Day!
What better day to touch on all the great benefits of coffee, just look at them all!
☕️ High in antioxidants
☕️ Decreases mortality
☕️ Can improve mood
☕️ May promote autophagy
☕️ Increases energy
☕️ Decreases hunger
☕️ May lower inflammation
And we’ve got more good news for you, you can keep drinking coffee during your LFD meal plan!
Just try to limit to 1-2 cups per day and stick to black coffee only, no milk, sugar cream etc so you don’t add any calories to your meal plan.
26/09/2024
One of our more frequently asked questions!
If you’re unsure whether you can drink something while doing the LFD, a good guide is if it contains calories, carbs, protein or fat it’s best to avoid it.
Some drinks that are ok include:
👉 WATER!
👉 herbal tea
👉 black coffee
👉 sparkling water that doesn’t contain any sugar
23/09/2024
A range of your favourite LFD items are available for individual purchase via our website!
All are great to have stored away in the freezer when you’re in a rush and need a quick wholefood snack or meal.
sipkitchen.co.nz
19/09/2024
F I N A L D A Y T O S A V E !
Thinking about doing an LFD during the school holidays? You’re not alone! A lot of our fasters like to take advantage of the school holidays because life is generally a little slower - there’s no school runs, fewer after school activities, and less structure in general.
However, that’s not the same for everyone of course! As always, slotting the LFD into your schedule where it works best for YOU is always the move. But if you do want to do the LFD during the holidays make sure you take advantage of our Spring Special and order before the end of the day tomorrow!
SAVE $15 OFF THE THREE-DAY LFD
SAVE $30 OFF THE FIVE-DAY LFD
sipkitchen.co.nz
Discount details:
Discount will be automatically applied at check out until 20 September. Discount does not apply to multi-purchase product, refeed plan or shipping cost.
16/09/2024
Fisetin is back!!
You know how much we love research on health, nutrition, and longevity, and a little while ago some research into a compound called Fisetin and its effects on longevity caught our eye!
👉 Swipe through to see a quick summary.
What does Fisetin have to do with the LFD?
With anti-cancer, anti-inflammatory, anti-oxidant, autophagy-inducing, and senolytic properties, fisetin shows promise in the management of age-related and chronic diseases which can help extend longevity, just like the research behind mimicked fasts! A fisetin supplement could be used between rounds of the LFD to further support longevity.
How can we get more fisetin in our diet?
Matakana Superfoods recently released a product called Fisetin+ which contains 400mg of Fisetin per capsule, which we now have available for purchase via our website. The recommended dose is 1 capsule morning and night for 7 consecutive days one week per month, very similar to what is recommended for the LFD!
Fisetin+ has been restocked on our website and you can order it at the same time you order your LFD! Just search Fisetin in the search bar.
10/09/2024
Menu Update 👇
Due to popular demand we’ve swapped out the Veggie Bake in the three-day LFD for the Tomato, Basil and Avo Soup. This is one of our newer soups and has been very popular! It’s packed full of vitamins, minerals, fibre, antioxidants and anti-inflammatory properties. Plus it’s creamy and delicious.
09/09/2024
S P R I N G S P E C I A L
The warmer weather and longer days are finally here and it feels so good! We’ve got a new spring in our step and we hope you’re enjoying renewed energy too. We want to help you utilise this extra boost and kick-start your health goals this Spring, so we’re offering a special spring sale the next two weeks!
$15 OFF THE THREE-DAY LFD
$30 OFF THE FIVE-DAY LFD
sipkitchen.co.nz
Discount details:
Discount will be automatically applied at check out until 20 September. Discount does not apply to multi-purchase product, refeed plan or shipping cost.
01/09/2024
Want to check out the full ingredients list for all of our LFD items? We have a page on our website dedicated just to that so you know exactly what’s in every item.
Spoiler alert though, we only use high-quality, organic and all-natural ingredients in the Longevity Fasting Diet to make sure you are consuming the best possible foods during your 5-day mimicked fast.
Plus all of our meals are free from ingredients that contain grains, dairy, animal products, sugar, gluten, artificial colourings and flavourings as well 🙌⠀⠀⠀
Sipkitchen.co.nz
23/08/2024
Ok so this one isn’t actually asked that much, but it probably should be!
The easiest time to complete a fast is generally from day 2-3 of your period through to the next 11ish days of your cycle (for those who are on a 28-ish day cycle). This is when your hormones are at their lowest and you generally have more energy.
We wouldn’t recommend starting a fast the week or so leading into your period as this is when hormones are at their highest and your body is going through a bit more stress. Adding an additional stress like a fast is often not beneficial and can make the fast more challenging to complete.
Having said that, these are just some general guidelines, everyone is different so listen to your body and do what feels right for you.
And of course, if your cycle stops or becomes irregular, stop your meal plans and ensure you’re having appropriate diet breaks.
Do you find it easier to do the LFD…
22/08/2024
How good are the leeks and parsnips at the moment!?
They’re in season, full of flavour, and nice and cheap at the veggie shop.
Leeks and parsnips have a tonne of health benefits, which is why we’ve used them in one of the LFD soups of course!
👉 Antioxidants
Leeks are high in flavonoids which are a type of antioxidant that may have anti-inflammatory, anti-diabetic, & anticancer properties, as well as other health benefits. Parsnips are also high in powerful antioxidants, like ascorbic acid (vit C) which is great for immune function.
👉 Fiber
Both leeks & parsnips are high in soluble & insoluble fiber & low in calories which is great for a low-calorie meal plan like the LFD. Fiber helps you feel full without having to consume many calories, is great for gut health, helps support blood sugar control, reduces cholesterol levels, lowers blood pressure, & decreases inflammation.
👉 Bone health
Leeks and parsnips are high in vitamin K, which may reduce the risk of bone-related disorders like osteoporosis.
👉 Eye health
Leeks contain carotenoids & vitamin A which help protect the eyes & may reduce the risk of cataracts & macular degeneration.
👉 Cancer
Leeks and parsnips are thought to have anti-cancer properties due to the particular antioxidants & other compounds they contain.
👉 Flavour
And finally, both of these veggies are full of flavour and are nice and satisfying.
21/08/2024
Our hormones have some amazing effects on our bodies!
Take leptin for example - leptin is a hormone that communicates with your brain and helps regulate appetite and food intake. It tells the brain that you have enough stored fat in your body which helps prevent overeating.
Overweight or obese individuals normally have very high levels of leptin in their blood. This seems counterintuitive because if leptin reduces appetite, then why do those who are obese often struggle to eat less??
Unfortunately with obesity, the leptin system doesn’t end up working as it should - this is referred to as leptin resistance.
This means that leptin can’t get the signal to stop eating through to the brain, so the brain doesn’t realise you have enough stored energy and you don’t feel full.
If your brain doesn’t receive the signal from leptin, your brain thinks it is starving, so it tells you to eat more.
Also, if you’re losing weight and struggle to keep the weight off long-term, this is likely due to the fact that when you lose weight, your leptin levels reduce.
But what causes leptin resistance? It’s thought that chronically elevated insulin levels and inflammation in the hypothalamus are two of the main causes.
But there are some things you can do to help improve leptin sensitivity:
👉 Avoid high-inflammatory foods - foods high in sugar and trans fats or those that are highly processed
👉 Eat low-inflammatory foods such as fatty fish and vegetables
👉 Do regular, moderate levels of exercise
👉 Get good sleep. Insufficient sleep leads to a drop in leptin levels and increased appetite
The LFD is low in inflammatory foods and high in anti-inflammatory foods which can help improve leptin sensitivity.
15/08/2024
800 calories looks like this! At least, on the Longevity Fasting Diet it does!
This is what the final day of eating looks like on the five-day LFD, coming to no more than 800 calories in total for the day.
Breakfast - 1 x Breakfast Muffin
Lunch - Detox Green Soup
Dinner - Pumpkin Pasta Pot with Pesto
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The Longevity Fasting Diet (LFD) was developed by Vicky Plaistowe and Darren Blackwell, founders of wholefood eatery Sip Kitchen, and Integrative Nutritionist Kaytee Boyd, founder of The Boyd Clinic, from their mutual interest in the vast health benefits of fasting. With their combined knowledge of food, nutrition and health and the research on the Fasting Mimicking Diet by biogerontologist and cell biologist Dr Valter Longo of the Longevity Institute, the Longevity Fasting Diet was created.
The 5 day LFD fast itself is a nutrient dense, calorie restricted protocol (based off the FMD(TM) protocol and research by Dr Valter Longo) with macro-nutrients in precise quantities and combinations (such as very low protein, low carbohydrate and very low sugar content) that nourish your body but are not recognised as food by your body, hence mimicking a fasted state. On day one, approximately 1,100 calories are consumed and then on days two-five approximately 800calories are consumed.
The organic, whole food meal kits are made by Sip Kitchen, who have calculated the calories, fats, proteins and micronutrient profiles in each meal to ensure that they comply with the FMD recommendations. We have made the meal plan as tasty and satisfying as possible but are operating within tight parameters to ensure:
We comply with the clinically defined nutrient and calorie guidelines
We use organic, spray free and all natural ingredients
The meals are 100% plant based and paleo
Everything is free of dairy, gluten, grains, animal products, sugar, artificial colorants and flavouring
LFD intakes are currently every two weeks, starting on a Monday, with LFD meal kits being picked up or delivered on the Sunday prior to your LFD commencing. The LFD is currently only available to those living in the Auckland area but nationwide delivery is coming soon.
Pick up info:
LFD meal packs can be picked up the SUNDAY before your fast starts. Please pick up your meal pack from the location you selected upon purchase.
Sip Kitchen Newmarket - 12 Melrose St, Newmarket
Between 11am - 11.45am
Sip Kitchen Rosedale - 25 Apollo Drive, Rosedale
Between 12.15pm - 1pm
Delivery info:
Delivery is currently only available to within certain regions of Auckland. We hope to have nationwide delivery available soon. Delivery cost is between $10 and $50.
Meal packs will be dropped off between 11.30am and 2pm the SUNDAY before your pack starts.
As a guide, we do not deliver:
Outside of Auckland, NZ
Further north than Red Beach
Further south than Papakura
Further east than Clevedon (SE) and Gulf Harbour (NE)
Further west than Waitakere
Upcoming intake dates are:
7 October 2019
21 October 2019
4 November 2019
18 November 2019
2 December 2019
16 December 2019
13 January 2020
27 January 2020
10 February 2020
24 February 2020
9 March 2020
23 March 2020
6 April
20 April
If you would like to sign up for the LFD, email info@longevityfasting.co.nz and we will send you all of the information you need.
