Topics
Food and nutrition
What to eat, how much protein you need, and which foods earn a place on your plate.
Protein targets, carbohydrates, fats and oils, fasting, whole foods and the ultra-processed kind. Clear positions from physicians, dietitians and nutrition scientists, each linked to the source.
What the minds agree on
Where the experts we follow point the same way.
The experts agree
Adequate calcium intake
Ensure sufficient calcium intake to support bone, tooth health, and reduce colon irritation.
The experts agree
Balanced macronutrient meals
Eat balanced meals combining macronutrients to stabilise blood sugar, reduce cravings, and support hormone and muscle repair.
The experts agree
Coconut milk
Coconut milk is a friendly alternative for those avoiding dairy, especially when homemade.
The experts agree
Fatty fish
Fatty fish like salmon or mackerel are a reliable way to get essential omega-3s without worrying about ratios.
The experts agree
Grass-fed beef
Grass-fed beef offers better nutrition and supports soil and animal health.
The experts agree
Home cooking
Home cooking can be simple and rewarding, supporting better nutrition and family connection.
The experts agree
Local food
Local foods tend to be fresher and more nutrient-dense than those shipped long distances.
The experts agree
Meal prep
Meal prep is a warmly recommended habit for nourishing, low-stress eating.
The experts agree
Nutrient-dense foods
Nutrient-dense foods are widely embraced for supporting growth, digestion, and overall health.
The experts agree
Polyphenol-rich foods
Polyphenol-rich foods support gut diversity and gentle inflammation balance for most people.
The experts agree
Pomegranate
Include pomegranate for its antioxidant, anti-parasitic, gut-soothing, and cardiovascular benefits.
The experts agree
Potassium intake
Increase potassium intake to improve cellular hydration, mitochondrial function, and support adrenal and metabolic health.
The experts agree
Regenerative agriculture
Regenerative agriculture supports soil health and more nutritious food for people and planet.
The experts agree
Sea salt
Adding sea salt to water can support hydration and cellular energy.
The experts agree
Shellfish
Shellfish are a strongly supported, nutrient-rich source of zinc and copper.
The experts agree
Seafood
Seafood is a top source of DHA and key minerals for brain and energy function.
The experts agree
Adequate protein intake
Consume adequate protein, especially before sleep, to support muscle maintenance, hormone balance, and energy.
The experts agree
Animal protein
Animal protein is valued for its amino acid profile and role in muscle and metabolic health.
The experts agree
Ghee
Ghee is a versatile fat, suitable for those with dairy sensitivities or on ketogenic diets.
The experts agree
Raw honey
Raw honey offers gentle support for gut health and natural immunity.
The experts agree
High protein diet
A high protein diet supports muscle maintenance and is safe for most healthy people.
The experts agree
Dark chocolate
Dark chocolate is a satisfying, nutrient-rich swap for candy, but panel notes evidence for health claims is mixed.
The experts agree
Liver
Liver is a nutrient-dense food that supports vitamin A, B12, and copper needs with modest weekly servings.
The experts agree
Extra virgin olive oil
Extra virgin olive oil is a stable, flavourful fat that fits most kitchens and routines.
The experts agree
Full fat dairy
Full fat dairy is warmly recommended for its stable energy and nutrient richness.
The experts agree
Whole foods
Whole foods nourish your gut, brain, and skin, and support long-term health.
The experts agree
Organ meat
Organ meats are nutrient-dense and help fill key vitamin and mineral gaps.
The experts agree
Whole food protein
Whole food protein sources are preferred for better digestion and overall nutrition compared to powders.
The experts agree
Animal products
Animal products are a rich source of essential nutrients and support health at all ages.
The experts agree
Regular eating schedule
Maintain a regular eating schedule to stabilise blood sugar, support hormone balance, and reduce stress and gut inflammation.
The experts agree
Bone broth
Bone broth is gentle on digestion and provides nutrients for gut, joint, and tissue repair.
The experts agree
Vegetables
Eating a variety of vegetables supports nutrient density and gut health for most people.
The experts agree
Olive oil
Olive oil is a favoured fat source for heart and metabolic health.
The experts agree
Sardines
Sardines are a nutrient-rich, low-toxin choice for calcium and omega-3s.
The experts agree
Egg yolk
Egg yolks are nutrient-rich and support muscle health, but some may need to introduce them cautiously.
The experts agree
Nutrient density
Nutrient-dense foods are a strongly supported foundation for any diet.
The experts agree
Omega-3 fatty acids
Omega-3s are a well-supported choice for brain, metabolic, and mitochondrial health.
The experts agree
Omega-3
Omega-3s support heart and brain health, and can help lower high triglycerides.
The experts agree
Protein
Spreading protein through the day supports muscle maintenance and body composition.
The experts agree
Dietary protein
Adequate dietary protein is essential for muscle health, longevity, and antioxidant defence.
The experts agree
Seasonal food
Eating with the seasons is a warmly supported way to align with your environment.
The experts agree
Real food
Choosing real food supports nourishment and aligns with our physiology.
The experts agree
Monk fruit
Monk fruit is a natural sweetener with no glycemic impact and is well tolerated by most people.
The experts agree
Seasonal eating
Eating seasonally helps your gut and body sync with nature’s rhythms.
The experts agree
Ancestral diet
Ancestral diets often support better health than modern processed diets.
The experts agree
Cruciferous vegetables
Cruciferous vegetables support detoxification and healthy epigenetic patterns, especially when cooked or steamed.
The experts agree
High protein intake
Higher protein intake supports muscle health, bone strength, and satiety, especially as we age.
The experts agree
Animal foods
Animal foods offer key nutrients and can fit a healthy diet.
The experts agree
Berries
Berries are a friendly, nutrient-rich choice for hormone and cycle support.
The experts agree
Nutrient-dense diet
A nutrient-dense diet is foundational for oral and whole-body health.
The experts agree
Beef
Beef is nutrient-dense and a solid choice for foundational nutrition when budget matters.
The experts agree
Meat
Meat provides essential nutrients and is a valued part of many healthy diets.
The experts agree
Animal-based diet
Animal-based diets may help some with gut or skin issues, especially if plant foods cause trouble.
The experts agree
Time restricted eating
Time restricted eating can improve circadian rhythm, metabolism, and sleep, especially for those with blood sugar issues.
The experts agree
Green leafy vegetables
Leafy greens are generally supportive, but some may need to limit them due to oxalates.
The experts agree
MCT oil
MCT oil is a popular, easy fuel for the brain and can boost ketone production.
Also recommended
Most of them recommend these, some with conditions worth reading.
Most recommend it
Carrot salad
Eat grated carrot salad to reduce endotoxins, support gut and liver function, and aid hormone metabolism.
Most recommend it
Cooked mushrooms
Eat cooked mushrooms to support liver detoxification, reduce oestrogen production, and improve gut health.
Most recommend it
Cooking with herbs
Use herbs in cooking to enhance flavour and provide anti-inflammatory and diuretic benefits.
Most recommend it
Copper rich foods
Increase intake of copper-rich foods like oysters to support enzyme function and prevent oxidative stress.
Most recommend it
Nutrient dense foods
Nutrient dense foods are foundational for healing and maintaining health across life stages.
Most recommend it
Nutrient-dense whole foods
Prioritise nutrient-dense whole foods to strengthen immunity, support detoxification, and promote hormonal balance.
Most recommend it
Vinegar
Use vinegar in food preparation to help balance blood sugar and reduce pesticide residues on produce.
Most recommend it
Whole-food carbohydrates
Choose whole-food carbohydrates for better nutrient and fibre intake, supporting mitochondrial and metabolic health.
Most recommend it
Milk
Consume milk to benefit from its nutrient density and protective effects against colourectal cancer.
Most recommend it
Oysters
Oysters are a rich, balanced source of zinc and other minerals, supporting overall mineral balance.
Most recommend it
Brazil nuts
Brazil nuts are a potent source of selenium, supporting antioxidant defences and thyroid health.
Most recommend it
Allulose
Allulose is a well-supported, gentle sweetener with promising benefits.
Most recommend it
Cyclic ketogenic diet
A cyclic ketogenic diet may offer fasting benefits with fewer downsides than strict keto.
Most recommend it
Low carb diet
A low carb diet can help with blood sugar and metabolic health for many people.
Most recommend it
Plant foods
Plant foods are a steady foundation for most, supporting gut health and balance.
Most recommend it
Salt
Salt supports hydration and electrolyte balance, especially if you eat low carb or exercise often.
Most recommend it
Ketogenic diet
A ketogenic diet can support mitochondrial health, but supervision is important.
Most recommend it
Gluten-free trial
Try removing gluten if you can separate emotional factors from eating and want to improve digestion and reduce glyphosate exposure.
Most recommend it
Eggs
Eggs are nutrient-dense, support brain health, and help with feeling full.
Most recommend it
Red meat
Red meat can be part of a healthy diet when sourced and prepared well.
Most recommend it
Carbohydrates
Carbohydrates can support gut comfort and energy, but individual tolerance matters.
Most recommend it
Butter
Butter can add calories and support absorption of fat-soluble nutrients when used in moderation.
Most recommend it
Animal fats
Animal fats are nutrient-rich and less processed than industrial oils, supporting metabolic and ecological health.
Most recommend it
Fish
Fish is a steady choice for omega-3s and heart health, in moderation.
Most recommend it
Grass-fed meat
Grass-fed meat is a nutrient-dense, supportive option for most people.
Most recommend it
Plant-based diet
The panel is split; plant-based diets show promise, but protein quality varies.
Most recommend it
Carnivore diet
A carnivore diet may help some, but long-term effects and nutrient balance need care.
Most recommend it
Ancestral food
Choosing ancestral foods is a warm, simple rule for many chronic issues.
Worth exploring
Promising ideas with a smaller group behind them so far.
Worth exploring
Coconut oil
Support is thin so far; coconut oil is antimicrobial but may raise LDL in some.
Worth exploring
Dietary fat
Dietary fat is essential, but the panel is split on optimal intake for gut and metabolism.
Worth exploring
Honey
Honey may soothe coughs and gently support sleep, but evidence is still thin.
Worth exploring
Fruit
Support is thin so far, but fruit can fit well for many, especially within a balanced diet.
Worth exploring
Saturated fat
Support is thin so far; saturated fat's role is still being explored.
Worth exploring
Meal frequency
Simplifying meal frequency may help, but the panel is open to different approaches.
Worth exploring
Stevia
Stevia is worth exploring, but some may notice hunger or appetite changes.
Worth exploring
Natural salt
Natural salt is worth exploring for its trace minerals and lower processing.
Where they are split
Credible minds land on different sides. You see both.
The experts are split
Cooking
The panel is split on cooking, with both tradition and innovation valued.
The experts are split
Nuts
The panel is split; nuts offer minerals but can be easy to overeat and high in energy.
The experts are split
Vegetarian diet
The panel is split on vegetarian diets, especially for long-term hormone and nutrient needs.
The experts are split
Ultra-processed food and mental health
Food is not automatically medicine; it can also be poison depending on its effects on the body.
The experts are split
Processed meat
The panel is split on processed meat; some see occasional use as acceptable, others point to health risks.
The experts are split
Vegan diet
The panel is split; many find vegan diets hard to sustain long-term, though some thrive.
What they would skip
The weight of expert opinion leans away from these.
Most would skip it
Sugar
Our sources steer away from sugar for gut and metabolic health.
Most would skip it
Processed food
Our sources steer away from processed foods for gut and overall health.
Most would skip it
Refined carbohydrates
Our sources steer away from refined carbohydrates for gut and metabolic health.
Most would skip it
Ultra-processed foods
Our sources steer away from ultra-processed foods for gut and metabolic health.
Most would skip it
Seed oils
Our sources steer away from seed oils for gut health.
Most would skip it
Vegetable oils
Our sources steer away from vegetable oils due to inflammation and oxidation concerns.
Go further
Training guides
- Choosing exercisesProgramming
- Protein and eating for trainingFuel and body composition
- Creatine and training supplementsFuel and body composition
- Fat loss and body compositionFuel and body composition
- Training for long-term healthFuel and body composition
- Equipment and toolsFuel and body composition
Tools and tests
- Blood test guideEvery marker against the range your lab uses and the range the experts aim for. Drop in a PDF to see your own values.
- Supplement checkerPhotograph a label and see each ingredient matched to the guidance and the NIH label database.
- Sodium intakeA blood marker worth knowing
- Potassium intakeA blood marker worth knowing
- Linoleic acid intakeA blood marker worth knowing
- Saturated fat intakeA blood marker worth knowing
