Diet
Food is information. Every meal sends signals to your genes, hormones, and microbiome. Diet is the single most powerful lever for health— it determines inflammation, nutrient status, and metabolic function. There's no single perfect diet, but principles matter.
Universal Principles
Eat Real Food
Minimize processed foods. If your grandma wouldn't recognize it, reconsider.
Prioritize Protein
Most people undereat protein. 1g per lb bodyweight. Each meal 30-40g.
Eat Vegetables
Fiber, polyphenols, vitamins. Colorful variety. Feed your microbiome.
Avoid Seed Oils
Canola, soybean, corn, safflower. Inflammatory omega-6. Use olive, butter, coconut.
Limit Sugar
Drives inflammation, insulin resistance, fatty liver. Hidden in processed foods.
Quality Matters
Grass-fed, pasture-raised, wild-caught, organic when possible. Nutrient density.
Popular Approaches
Mediterranean
Olive oil, fish, vegetables, moderate wine. Heart health. Well-researched.
Low-Carb/Keto
Reduces insulin, blood sugar. Good for metabolic issues. Not for everyone long-term.
Paleo
Ancestral eating. No grains, legumes, dairy. Whole foods focus.
Carnivore
Elimination diet. Animal foods only. Can resolve autoimmune issues for some.
Autoimmune Protocol
Eliminates triggers. Nightshades, eggs, nuts, seeds. Healing phase.
Intermittent Fasting
Time-restricted eating. Autophagy, insulin sensitivity. When you eat matters.
What to Minimize
Ultra-Processed Foods
Engineered to overconsume. Empty calories. Disrupts hunger signals.
Seed/Vegetable Oils
Oxidized omega-6. In everything processed. Restaurant cooking oil.
Added Sugars
Fructose damages liver. Spikes insulin. Hidden in sauces, dressings.
Artificial Sweeteners
May disrupt microbiome. Insulin response in some. Not free pass.
Trans Fats
Partially hydrogenated. Still in some products. Read labels carefully.
Excessive Alcohol
Liver burden. Disrupts sleep, hormones. No safe amount for health.