The Essential 7: Daily Nutritional Must-Haves for Disease Prevention & Longevity

If there’s one thing I know for sure, it’s this: when we focus on what to add in—rather than what to take away—everything changes.

So often, we’re told to restrict, cut, eliminate, or deprive. But I believe the real magic happens when we nourish our bodies with the right foods consistently—without the stress, the extremes, or the all-or-nothing mentality.

That’s why I created the Essential 7: a simple, science-backed list of powerhouse foods and habits that support vibrant health, energy, and longevity. These are the daily must-haves that I teach inside my Nourish to Flourish program because they’re deeply rooted in evidence and deliver real results.

Let’s break them down: