Introduction: Food is Medicine

Are you tired of constantly feeling subpar, unwell, or just getting by? Do you experience joint pain, low energy, brain fog, depression, headaches, weight gain, stomach issues, or just a general sense of feeling lousy? You're not alone. Many people struggle with various health issues that prevent them from feeling their best. Unfortunately, feeling this way has become so common that it's often considered normal. But it doesn’t have to be.

Food is the most powerful tool for impacting your health. The wrong food can damage every system in your body, while the right food has the opposite effect: providing nourishment and fuel to your body and mind.

The good news is that we have more control over our health than we might think. You can start taking steps toward optimal health today by recognizing the profound connection between what you eat and how you feel. One effective way to improve your health is by focusing on a few key principles: eating whole, nutrient-dense foods, minimizing processed foods and sugars, and maintaining a balance of fats, proteins, and carbohydrates from quality sources. Limiting grains and dairy, prioritizing vegetables, incorporating healthy fats, and choosing sustainably raised animal proteins can help reduce inflammation, support metabolic function, and promote overall well-being.

We're often led to believe that food is only about calories, and the conflicting media narratives only add to the confusion. While we do have the power to make better choices, it starts with being informed. This guide is intended to educate you about the relationship between diet and health. Our goal is to empower you with the knowledge to make healthier food choices that can improve your well-being.

Food is medicine

No other daily activity influences biology as powerfully as eating. The nutrients in food act as building blocks for cells, fuel for metabolism, and modulators of immune responses. Food contains information molecules, instructions, and codes that program the body’s biology with every bite. Whole foods promote health and prevent disease. In contrast, ultra-processed food drives inflammation, oxidative stress, imbalances in hormones and brain chemistry, microbiome damage, and gene expression changes that activate disease-causing genes.¹

Nutrition significantly impacts healthspan by promoting cellular function and reducing the risk of age-related diseases. Diets rich in fruits, vegetables, whole grains, and healthy fats are associated with reduced inflammation and oxidative stress, key contributors to aging.² They can also stabilize blood sugar levels and improve lipid profiles, lowering the risk of conditions such as heart disease, diabetes, and autoimmune disorders.³

Nutrition also significantly impacts an individual's sense of vitality and overall well-being. Diets abundant in vitamins, minerals, and antioxidants support the body's energy production processes and protect against fatigue and lethargy. Foods such as lean proteins, whole grains, and green leafy vegetables provide essential nutrients that enhance physical and mental energy levels. Research indicates that balanced diets contribute to improved mood, higher energy levels, and a greater overall sense of vitality.⁴

Nutrition is a cornerstone of both athletic and work performance, providing the necessary fuel and nutrients for optimal physical and cognitive function. Adequate intake of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) supports muscle repair, energy metabolism, and endurance. Hydration and balanced meals before and after exercise are essential for recovery and sustained performance. Studies show that proper nutrition enhances physical performance, reduces fatigue, and improves concentration and productivity in professional settings.⁵

Nutrition has profound effects on cognitive function and brain health. Diets rich in omega-3 fatty acids, antioxidants, and vitamins like B12 and E have been shown to support neuronal health, enhance memory, and protect against cognitive decline. Consuming whole foods such as fish, nuts, and leafy greens is associated with a lower risk of neurodegenerative diseases like Alzheimer's. Research highlights that a balanced diet not only improves cognitive performance but also contributes to long-term brain health.⁶

Nutrigenomics: Food is information for your body

Nutrigenomics is an emerging field that explores how the foods we consume interact with our bodies on a genetic level to either foster health or contribute to disease.⁷

Think of food as the code that programs your body's operating system; it's more than just fuel—it's information. The nutrients and molecules in food send signals to our genes, influencing gene expression, hormone levels, and metabolic processes.⁸ These signals can either promote health and longevity or trigger harmful responses, depending on the quality and composition of the food.

The impact of diet on gene expression is profound. Certain nutrients can activate genes that produce proteins and enzymes essential for optimal health, while others can turn on genes that may lead to inflammation, oxidative stress, and chronic diseases.⁹ For instance, foods rich in antioxidants, healthy fats, and fiber can promote anti-inflammatory responses and enhance metabolic efficiency.¹⁰ On the other hand, processed foods high in sugar and unhealthy fats can send negative signals, potentially activating genes linked to chronic and degenerative diseases.¹¹

Nutrition research: more complicated than it seems

Nutrition research can be confusing due to the varying strengths and weaknesses of different study types, individual differences, confounding variables, biases, shifting guidelines, and media influence.

Different types of studies provide varying levels of evidence:

• Observational studies: Track participants' diets and health outcomes over time, suggesting associations but not proving causation due to potential confounding factors.
• Randomized controlled trials (RCTs): Randomly assign participants to different dietary interventions, offering stronger evidence of cause and effect, though they are expensive, time-consuming, and often have smaller sample sizes.
• Meta-analyses Combine data from multiple studies to reach broader conclusions, but their results depend heavily on the quality and consistency of the included studies.

Diets are complex, involving dietary patterns rather than isolated nutrients. Research focusing on single nutrients may miss interactions between different foods and nutrients within a whole diet. Accurately measuring dietary intake is challenging as food frequency questionnaires and dietary recalls rely on participants' memory and honesty, which can introduce errors.

Individual differences such as genetic variability affect nutrient metabolism and health impacts. Lifestyle factors like physical activity, sleep, stress, and smoking can also influence health outcomes and interact with diet, making it difficult to isolate diet's effects. The gut microbiome, which varies greatly among individuals, further complicates how different foods impact health. (See Gut Health 101).

Confounding variables can obscure the specific effects of diet on health outcomes. For example, individuals who consume a lot of fruits and vegetables might also engage in other healthy behaviors like exercising more and avoiding smoking. Additionally, industry-funded research may introduce bias, and publication bias tends to favor studies with positive or significant findings, skewing the body of evidence.

Dietary guidelines can shift as new research emerges, sometimes causing confusion. Different health organizations may provide varying recommendations, further complicating public understanding. Media simplification and sensationalism of study findings often mislead the public, creating an impression of constantly changing and unreliable nutritional advice.

The complexity and variability in nutrition research can lead to seemingly conflicting results. It is important to consider the totality of evidence, seek consensus among high-quality studies, and understand the limitations of each type of research.

Understanding our unique biomarkers can help personalize our diets and tailor nutritional advice to individual needs, making dietary recommendations more effective. Individuals should seek guidance from healthcare professionals and reputable sources that consider the broader context of scientific findings.

Impact of nutrition on biomarkers

Building on the principles of nutrigenomics, the realm of health optimization emphasizes the critical role of nutrition in influencing our biomarkers. Biomarkers, which are measurable indicators of our biological state, offer valuable insights into various aspects of health, such as inflammation levels, blood sugar control, and lipid profiles. The foods we consume play a pivotal role in modulating these biomarkers, leading to outcomes that can be categorized as good, bad, and ugly.

A diet rich in whole, unprocessed foods—emphasizing vegetables, fruits, nuts, seeds, lean proteins, and healthy fats—supports optimal biomarker profiles. For instance, consuming a variety of colorful vegetables and fruits provides antioxidants and phytochemicals that reduce oxidative stress and inflammation, as evidenced by lower high-sensitivity C-reactive protein (hs-CRP) levels.¹² Healthy fats, particularly those from sources like avocados, nuts, and fish, are essential for maintaining cardiovascular health by improving lipid profiles and reducing the risk of chronic diseases.¹³

But, the consumption of refined sugars, processed foods, and trans fats can lead to detrimental changes in biomarkers. High intake of sugary foods and beverages spikes blood glucose levels and contributes to insulin resistance.¹⁴ Processed foods, often laden with unhealthy fats and additives, can increase inflammatory markers and disrupt lipid metabolism, exacerbating the risk of cardiovascular conditions.¹⁵

The "ugly" side of nutrition surfaces when dietary choices lead to persistent inflammation and oxidative stress, underlying factors in many chronic diseases. Elevated biomarkers such as hs-CRP and erythrocyte sedimentation rate (ESR) indicate ongoing inflammatory processes.¹⁶ These markers not only signify current health issues but also predict future risks of diseases like diabetes, cardiovascular disease, and even cancer.¹⁷

By making informed dietary choices, we can positively influence our biomarker profiles and overall health. Understanding the relationship between food and our biological markers can help us see food in a different way, and thus help us to make decisions that promote longevity and well-being. One critical aspect of this relationship is understanding how food acts as a source of energy.

Food is energy

Food provides energy, but the process behind it often remains a mystery. Food is broken down into fats, proteins, and carbohydrates, each containing different nutrients that the body uses to create energy. These nutrients, combined with the oxygen we breathe, are processed in tiny energy factories inside the cells called mitochondria. The mitochondria convert these nutrients into a usable form of energy known as adenosine triphosphate (ATP), which powers every function in the body. Without ATP production, life would cease.¹⁸

Why does this matter? Like a car burning premium fuel versus dirty diesel, some foods are clean-burning, while others create harmful byproducts. Foods high in sugar, starch, and processed ingredients generate excessive free radicals, leading to oxidative stress (akin to rusting) and inflammation. Although the body produces its own antioxidants to counteract this damage, consuming an unhealthy diet can overwhelm our natural defenses.³

The way we nourish our bodies significantly affects the number and function of mitochondria. While factors like environmental toxins and infections can harm mitochondria, diet is the biggest influence. Mitochondria are like hybrid engines, capable of running on fats or carbohydrates. Many people rely too heavily on refined carbohydrates, which can produce harmful byproducts. Bad fats, such as trans fats and oxidized oils from deep frying, can also damage mitochondria. However, certain fats, known as ketones, are a preferred fuel for mitochondria, helping them to repair, renew, and rebuild.¹⁹ This is the principle behind the popular ketogenic diet.

Regardless of whether you follow a keto diet, optimizing mitochondrial function is key to longevity and health. Dysfunctional mitochondria are implicated in numerous chronic diseases, including obesity, diabetes, heart disease, dementia, Parkinson’s, chronic fatigue, and fibromyalgia.^20,21 Poor mitochondrial health is also linked to symptoms like fatigue, brain fog, muscle pain, exercise intolerance, and accelerated aging.²² Reducing the intake of processed foods, sugars, and starchy carbohydrates can significantly enhance mitochondrial function, ultimately improving overall health and well-being.¹⁹

You Are What You Eat

Ever wonder how the body makes new cells, organs, tissues, skin, muscles, bones, and even brain cells? The raw materials all come from what we eat. Our structure, which determines our function, is dependent on the building blocks we consume—proteins, fats, minerals, and more. Do you want to be made of cheese powder or leafy greens? Syrupy soda or wild blueberries?

Interestingly, our bodies are not primarily made of carbohydrates, and they are not considered an essential nutrient. A healthy, lean individual’s body is composed of approximately 62% water, 16% protein, 16% fat, 6% minerals, less than 1% carbohydrate, and small amounts of vitamins. The problem is that our modern, processed diet is heavy in carbohydrates, mostly low-quality, refined starches and sugars found in processed foods. If these carbohydrates don't contribute to our structural integrity, where do they go? While we burn some for energy, most are converted into harmful, disease-causing belly fat.²³

Structure matters—not just to keep you upright and functioning but to keep all of the body’s systems operating smoothly. If the body is built from poor-quality materials, it will function poorly. Ensuring that high-quality proteins, healthy fats, and essential minerals are being consumed is essential for creating a body that operates optimally. Choosing nutrient-dense foods over processed alternatives will provide the necessary building blocks to keep you strong, healthy, and well-functioning.

The diet’s effect on hormones

Many hormonal issues in both men and women can be traced back to diet and the way food is produced.

In women, imbalances in sex hormone metabolism contribute to increased PMS symptoms, PCOS, and certain types of cancer. Modern farming methods, heavy metals in the air and water, and toxins in soil, along with materials like microplastics that leach into food from packaging, contribute to excess estrogen in the body, increasing the levels of harmful estrogens. Factors such as high sugar intake, low fiber diets, nutritional deficiencies, alcohol consumption, xenoestrogens (pesticides, plastics, environmental chemicals that mimic estrogen), stress, and lack of exercise further exacerbate hormonal imbalances.²⁴

Estrogen is metabolized and excreted through the liver and bile. However, issues such as constipation or dysbiosis can cause estrogen to be reabsorbed, leading to breast and uterine cancer and worsening PMS and menopause symptoms.²⁵ Certain fibers, such as those found in flaxseeds, contain lignans that help detoxify and improve estrogen metabolism, thereby reducing cancer risk.²⁶

For men, poor dietary choices can result in low testosterone, increased estrogen levels, and insulin resistance, leading to various health problems. Testosterone levels are inversely related to insulin levels. Reducing sugar and starch intake can help boost testosterone levels.²⁷ Increasing healthy fats in the diet also supports testosterone production, as sex hormones are synthesized from cholesterol.²⁸ The most effective treatment for sexual dysfunction involves eliminating poor dietary choices, eating foods that enhance blood flow, and increasing the intake of healthy fats.²⁹

General Principles

All calories are not created equal

Not all calories are created equal, and the quality of the food you consume is paramount. Calories from sugar can increase hunger, whereas calories from protein or fat help you feel full. The quality of the calories you consume affects hormones that regulate appetite and metabolism, such as insulin, ghrelin, leptin, and GLP-1.³⁰ High-glycemic foods, like those rich in added sugars and processed ingredients, cause insulin spikes that lead to increased hunger and weight gain. In contrast, calories from whole, nutrient-dense foods support stable blood sugar levels and a balanced appetite.³¹

Whole foods provide more than just energy; they are packed with essential nutrients like vitamins, minerals, and fiber that are important for overall health. In contrast, processed foods may contain the same number of calories but often lack these vital nutrients, making their calories less valuable from a nutritional perspective.³²

Don’t eat ultra-processed foods

About 73% of the food available in grocery stores is ultra-processed, and this should concern anyone committed to their health.³³ Ultra-processed foods (UPFs) are stripped of their natural ingredients and loaded with added sugars, unhealthy fats, sodium, and artificial flavors. They lack essential nutrients like vitamins, minerals, and fiber, making them almost unrecognizable to the body as real food. Even worse, these foods are designed to be irresistibly tasty and addictive. Simply put, UPFs are harmful to your health.¹

Currently, UPFs dominate more than 60% of the Standard American Diet (SAD) and are responsible for 90% of added sugar intake. This is no coincidence, as the rise in chronic diseases mirrors the increase in UPF consumption. Studies have shown a strong link between the intake of UPFs and higher rates of all-cause and cardiovascular disease (CVD) mortality.¹

One of the sneakiest aspects of UPFs is the presence of additives and preservatives that offer no nutritional value and often contain toxic ingredients. Thickeners and emulsifiers like carrageenan and various gums, common in processed foods, can damage the gut and contribute to autoimmune diseases.³⁴ Processed foods are also linked to mental health issues, including depression and other mental illnesses.³⁵ Avoid these harmful additives at all costs.

Wondering how to spot ultra-processed foods? Here's a tip: if your great-grandmother wouldn’t recognize it as food, you probably shouldn’t be eating it. Think of items like packaged lunch kits and squeezable yogurt pouches. Generally, anything that comes wrapped in plastic, in boxes, or as pre-made meals in the freezer falls into the ultra-processed category. The perimeter of the grocery store is typically where fresh produce, meats, and dairy are found, and avoid the center aisles packed with processed junk. Michael Pollan—author, journalist, and professor of journalism at UC Berkeley, renowned for his writings on food, agriculture, and the environment—has some sage words about this: “If it was grown on a plant, not made in a plant, then you can keep it in your kitchen.” If you can’t pronounce the ingredients or don’t recognize them as whole foods, leave them on the shelf.

By making mindful choices and prioritizing whole, natural foods, you can significantly improve your health and well-being. It's time to take control of your diet and choose foods that truly nourish your body.

Stay hydrated

Hydration is essential for maintaining health and supporting various body functions. Drinking water with added electrolytes and lemon helps replenish minerals and maintain balance in the body, which is important for muscle function, nerve signaling, and overall hydration. Aim to drink 0.5 oz of water per pound of body weight daily.³⁶ Using natural spring water or filtered water supplemented with trace minerals like chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc can enhance your hydration strategy.³⁷ Proper hydration supports digestion, detoxification, cognitive function, and energy levels, making it a key aspect of overall well-being.

Do not drink your calories (except protein shakes!)

We all know to limit alcohol due to its negative effects on our gut microbiome and immune system.³⁸  However, fruit juices and sweetened beverages are also harmful. These drinks, often packed with high levels of sugar, cause rapid spikes in blood sugar and insulin levels. This promotes fat storage and can lead to insulin resistance, a precursor to type 2 diabetes. Diet sodas, sometimes marketed as healthier options, do not significantly benefit body weight³⁹, may cause dysbiosis, and negatively impact metabolic health.⁴⁰

Fruit juices, even those touted as "green juices," often contain as much sugar as a can of soda. Juicing fruits removes the fiber, which is vital for slowing down fructose absorption, supporting healthy digestion, and keeping you feeling full. Without fiber, the sugar in fruit juice is absorbed rapidly, causing quick spikes in blood sugar levels. Always check the labels on drinks and avoid those with more than five grams of sugar.

Instead of consuming sugary drinks, focus on beverages that offer nutritional and antioxidant benefits. Opt for herbal teas or water infusions with cucumber and mint or fresh lemon and ginger. Protein shakes made of vegetables, healthy fats, low-sugar fruits, and high-quality protein powders are another great choice. Prioritizing nutrient-rich liquids over sugary beverages can significantly enhance your health and well-being.

Focus on glycemic load, not the calories

Understanding how your meal affects your blood sugar and insulin levels is important for maintaining a healthy weight and overall wellness. This concept, known as the glycemic load, is arguably more important than simply counting calories. The glycemic load measures how quickly carbohydrates in a meal are digested and absorbed, influencing blood sugar levels. High glycemic load foods cause rapid spikes in blood sugar, followed by sharp drops that lead to energy crashes and cravings for more sugary or starchy foods. In contrast, low glycemic load meals release sugar into the bloodstream slowly, providing steady energy and reducing cravings.⁴¹

Moreover, foods with a low glycemic load are often rich in fiber, which is essential for digestive health. Fiber not only slows the absorption of sugar but also nourishes beneficial gut bacteria, supporting a healthy digestive system. A fiber-rich diet helps prevent constipation and may reduce the risk of gastrointestinal disorders. Incorporating foods high in fiber, protein, and healthy fats into your meals can mitigate the negative effects of blood sugar and insulin spikes, as these nutrients help blunt the glycemic response when eaten together.⁴²

Combine foods

To optimize your health, pair carbohydrates with fiber, protein, or anti-inflammatory fats. Try avoiding carbs by themselves. Adding fats, proteins, or fiber to carbs helps slow down the absorption of glucose into the body. This simple yet powerful strategy can make a significant difference in your health.⁴³

One impactful change you can implement is the order in which you eat your meals. Start with veggies and plants, followed by high-quality proteins and fats, and save starches and sugars, including fruits, for last. This approach not only blunts the glycemic response, preventing rapid blood sugar spikes, but also helps you feel full faster and reduces cravings for unhealthy foods.⁴⁴

By combining carbs with nutrient-rich companions and eating in a strategic order, you can better manage your blood sugar levels, enhance satiety, and support your overall well-being. Embrace this approach to transform your meals and enjoy a healthier, more balanced diet.⁴⁵

Be cautious of packaged ‘health foods’, especially plant-based meats

Be cautious of foods labeled as “keto,” “paleo,” “high protein,” or “plant-based.” These labels often meet only the minimum requirements to claim these benefits and may offer little nutritional value. Many packaged foods hide behind these claims while containing artificial sweeteners, additives, preservatives, dyes, and unhealthy fats. These unhealthy ingredients often go by different names, making them harder to recognize. Some packaged foods contain MSG and other excitotoxins, which are substances that can overstimulate and potentially damage brain cells, triggering hunger and carb cravings. This overstimulation can lead to overeating and weight gain, as well as potential neurological effects.⁴⁶ Additionally, many packaged foods are made with refined oils, such as soybean oil, which is high in omega-6 fatty acids and can contribute to inflammation.⁴⁷ Be especially wary of bottled salad dressings, which are often filled with unhealthy fats and empty calories.

Plant-based meats are another concerning trend. Marketed as healthy alternatives to animal meat, these products are often made in laboratories and can be highly processed⁴⁸ The processing strips them of nutritional value and introduces various ingredients that may cause health issues like autoimmunity, leaky gut, and metabolic dysfunction. Many plant-based meats contain genetically modified organisms (GMOs), particularly soy, which is often heavily sprayed with herbicides like glyphosate. This raises significant concerns about potential health risks.⁴⁹

To make informed choices, always read ingredient lists carefully and prioritize whole, minimally processed foods. Avoid products with long lists of ingredients, especially those you don’t recognize. Your health is best supported by foods that are close to their natural state, providing genuine nutritional value without harmful additives.

Be cautious of dairy, gluten, sugar

When it comes to safeguarding your health, it's important to be wary of sugar, gluten, and dairy^‍. These common dietary components can trigger inflammation, disrupt gut health, and contribute to a range of chronic diseases. Gluten and dairy are inherently inflammatory, with dairy potentially increasing insulin resistance even if you’re not particularly sensitive to it. Modern wheat, often referred to as dwarf wheat, contains higher levels of starch and gluten proteins, making it a potent inflammatory agent.

Sugar: Regardless of the form—table sugar, syrups, nectars, or honey—added sugar is a major driver of inflammation.⁵⁰ This inflammation is a root cause of numerous chronic diseases, including cancer, heart disease, and metabolic disorders. Sugar disrupts hormonal balance, slows metabolism, and hampers the body’s ability to burn fat. It’s also highly addictive⁵¹, often leading to a vicious cycle of cravings and overconsumption, exacerbating its harmful effects.

Wheat: Modern wheat is a particular concern due to its high content of amylopectin A, a starch that significantly raises blood sugar levels.⁵² Two slices of whole wheat bread can spike blood sugar more than two tablespoons of table sugar. Today’s wheat has been hybridized to produce more starch and gluten. Gluten protein is made up of glutenin and gliadin, an inflammatory protein that can damage the gut lining and contribute to a leaky gut. This process can occur even in people without celiac disease, as gliadin triggers the release of zonulin, a protein that opens the junctions in the gut lining, allowing harmful substances to enter the bloodstream and cause systemic inflammation.⁵³ Additionally, most wheat is treated with glyphosate, a known carcinogen that disrupts the microbiome.⁵⁴ Therefore, it’s best to avoid all forms of wheat and gluten.

Dairy: Industrial dairy products, especially those containing A1 casein, should be avoided. A1 casein, found in most conventional cow's milk, is an allergenic protein linked to digestive discomfort and inflammation in some individuals. Additionally, dairy cattle are often treated with hormones and antibiotics, which can contaminate milk and cheese, potentially disrupting hormonal balance and contributing to antibiotic resistance.⁵⁵ Conventional dairy also contains lactose, which can cause digestive issues for those who are lactose intolerant, as well as other compounds that can trigger immune responses, such as saturated fats, histamines, endotoxins, and advanced glycation end products (AGEs). In contrast, A2 casein, found in milk from A2 cows, goats, and sheep, is generally easier to digest and less likely to cause inflammation. If dairy is part of your diet, opt for products from these sources to minimize these risks.⁵⁶

By eliminating or reducing these culprits—sugar, gluten, and dairy—from your diet, you can significantly improve your gut health, reduce inflammation, and lower your risk of chronic diseases. Prioritizing whole, unprocessed foods will support your overall health and well-being.

Eat organic

Making the choice to consume organic foods whenever possible is one of the best steps you can take to reduce exposure to harmful chemicals and promote overall health. Organic foods minimize the intake of toxins and pesticides, which have been linked to numerous health issues and chronic diseases. Research shows that eating organic vegetables can significantly decrease the negative effects associated with pesticide exposure. For instance, a study funded by the EPA found that individuals who frequently or exclusively purchased organic produce had significantly lower levels of insecticides in their bodies despite consuming 70% more produce than those who bought conventionally grown fruits and vegetables.⁵⁷ This is critical, as pesticides are associated with a range of health problems, including cancer, hormone disruption, and abnormal brain and nervous system development⁵⁸ (See Environmental Health 101). Additionally, nearly all pesticides cause inflammation in the body, laying the groundwork for chronic diseases such as cancer, heart disease, diabetes, and Alzheimer's.

Ideally, all our food would be free from toxic pesticides, herbicides, added hormones, and antibiotics, eliminating the need to choose between healthier and less expensive options. Unfortunately, that is not yet the reality, especially in America. To navigate this challenge, a helpful tip is to consult the Environmental Working Group’s (EWG) Dirty Dozen and Clean Fifteen lists. These lists identify fruits and vegetables that are heavily pesticide-laden or relatively clean, respectively, helping you make informed decisions that support your health while shopping.

Organic farming practices also focus on improving soil quality, promoting biodiversity, and using natural compost and crop rotation. Healthier soil in organic farming leads to more nutrient-dense produce and supports a more sustainable and environmentally friendly agricultural system. By prioritizing organic foods, you can protect yourself and your family from the harmful effects of pesticides and support a healthier, more vibrant life.⁵⁹ While organic produce may have a higher initial cost, it offers long-term benefits for both your health and the environment.

Macronutrients

Proteins, fats, and carbohydrates are the three macronutrients essential for maintaining optimal health, and achieving a balance among them is essential.

Proteins

Protein is the cornerstone of a healthy, vibrant body. It is the most metabolically active macronutrient, meaning it drives the body's energy production and muscle maintenance. The recommended dietary allowance (RDA) of 0.8 grams of protein per kilogram of body weight per day, or approximately 49 grams per day for a 135-pound adult, should be viewed as a minimum requirement rather than a goal amount. Research suggests that, depending on physical activity levels, you may need between 1.0 to 2.0 grams of protein per kilogram of body weight to maintain muscle strength and health.⁶⁰ It is also paramount to consume adequate protein during weight loss to maintain muscle mass.⁶¹

Muscle is the epicenter of metabolism. Low muscle mass equates to a sluggish metabolism and a higher risk of diabetes, inflammation, and premature aging. Muscle tissue, rich in mitochondria—our cells' energy powerhouses—thrives on protein. Diets high in starch and sugar but low in protein can lead to muscle loss and poorly functioning mitochondria, particularly concerning as we age. Muscle and bone loss are significant factors in aging and age-related diseases.⁶²

The body relies on protein to construct muscle, cells, and immune molecules. Not all proteins are created equal. Animal protein is particularly effective for muscle building because it contains all the essential amino acids in the right proportions. While plant-based proteins can provide some benefits, they often lack key amino acids necessary for muscle synthesis, such as leucine, isoleucine, valine, lysine, and sulfur-based amino acids. Additionally, plant proteins can contain compounds like phytates that hinder protein absorption. As a result, plant proteins are often burned as calories rather than being used to build muscle.⁶³

If following a vegan diet, especially as you age, it's paramount to ensure you get adequate protein. Increase intake of protein-rich plant foods, consider adding protein powders, and supplement with branched-chain amino acids (BCAAs) to support muscle health.⁶⁴

It is recommended to obtain proteins from lean, wild, and unprocessed sources. Consider the following options:

• Meat from pasture-raised poultry, grass-fed and finished, or regeneratively-farmed animals: bison, lamb, and goat meat are especially beneficial.
• Whole, organic, non-GMO soy products: tofu and tempeh, limited to once or twice a day.
• Eggs (particularly whole omega-3 eggs): excellent source of protein for vegetarians, providing good fats, essential nutrients, and high-quality protein.
• Goat and sheep cheese or A2 casein regenerative dairy products (A2 casein is less inflammatory than A1 casein found in most conventional dairy products)⁵⁶
• Wild-caught fish: rich in omega-3 fatty acids.
• Nuts and seeds provide healthy fats and fiber.
• Legumes: Beans, lentils, and chickpeas are excellent plant-based sources of fiber, vitamins, and minerals.

What does regenerative agriculture mean?

Regenerative agriculture is a farming practice that focuses on restoring and enhancing the health of ecosystems, particularly soil health, through techniques that increase biodiversity, enrich soils, improve watersheds, and enhance ecosystem services. It aims to capture carbon in soil and above-ground biomass, reversing current global trends of atmospheric accumulation. Key practices include no-till farming, cover cropping, crop rotation, agroforestry, and holistic grazing management. These methods work together to build soil organic matter, improve water retention, reduce erosion, and increase resilience to climate change, ultimately leading to more sustainable and productive agricultural systems.

Fats

Fats are a critical part of a healthy diet, essential for hormone production, cell membrane integrity, and the absorption of fat-soluble vitamins. Monounsaturated omega-9 fatty acids, found in olive oil and avocados, along with omega-3 fatty acids from wild seafood and vegetarian sources like walnuts and chia seeds, are particularly beneficial. Omega-6 fatty acids can be inflammatory when consumed in excess, so it's important to maintain a low omega-6 to omega-3 ratio to reduce inflammation and support overall health. High intake of omega-6 fatty acids has been linked to an increased risk of chronic conditions such as heart disease, arthritis, and autoimmune disorders. In contrast, omega-3 fatty acids offer numerous benefits, including reducing inflammation, supporting brain health, and lowering the risk of heart disease.⁴⁷ Here are some more tips for eating fats in a healthy way:

• Omega-3s: Small fish that have low levels of mercury, such as wild salmon, sardines, mackerel, herring, and anchovies. Sprinkle hemp, flax, and chia seeds on salads or blend them into smoothies.
• Monounsaturated fats: Add olives, olive oil, macadamia nuts, and avocado.
• Healthy oil choices: Use extra virgin olive oil, walnut oil, and flax oil for salads. Use only unrefined, cold, or expeller-pressed organic oils. Avoid products containing soy oil, as well as trans and hydrogenated fats, which are found in many processed foods, margarine, and baked goods.
• Healthy saturated fat: Enjoy coconut butter and oil, and incorporate grass-fed or regenerative butter or ghee in moderation as part of a healthy diet.
• Nuts and seeds: Add nuts and seeds to your diet as a source of protein and good fats. Options include almonds, walnuts, pecans, macadamia nuts, pine nuts, pumpkin seeds, sesame seeds, chia seeds, and hemp seeds.

Carbohydrates: Focus on fruits and veggies

It is important to focus on whole food carbohydrate sources such as fruits, vegetables, and limited whole grains while avoiding processed foods with added sugars and preservatives. Fruits and vegetables are rich in vitamins, minerals, fiber, and antioxidants, which support overall health and help prevent chronic diseases. They provide essential nutrients like vitamin C, potassium, and folate, which are key for maintaining a healthy immune system, regulating blood pressure, and promoting cell function. Unlike processed foods, which often contribute to inflammation, insulin resistance, and metabolic issues, these natural sources of carbohydrates help maintain balanced blood sugar levels and support digestive health. By prioritizing fruits, vegetables, and a moderate amount of whole grains, you can enhance energy levels, improve overall health, and reduce the risk of chronic conditions such as heart disease and diabetes. Here are some additional tips for consuming carbohydrates in a healthy way:

• Green carbs—eat generously: Load up on vegetables that have a slow-burning, low glycemic load. Aim to fill half your plate with options like kale, broccoli, lettuce, radishes, arugula, celery, mushrooms, snap peas, bok choy, asparagus, bell peppers, watercress, cauliflower, Brussels sprouts, tomatoes, dandelion greens, hearts of palm, and cucumbers.
• Yellow carbs—enjoy in moderation: Integrate moderate amounts of brown and black rice, quinoa, amaranth, teff, and buckwheat. If you tolerate them well, consider adding red, green, and yellow lentils, black beans, kidney beans, adzuki beans, mung beans, chickpeas, pinto beans, black-eyed peas, and fava beans. These legumes are rich in protein and fiber but can sometimes cause digestive issues like bloating.
• Red carbs—limit intake: High-glycemic, starchy vegetables should be eaten sparingly, particularly if you have insulin resistance, excess abdominal fat, or digestive concerns. This category includes sweet potatoes, yams, winter squash, parsnips, and pumpkins.
• Embrace sprouting: Enhance the nutritional value and digestibility of your meals by sprouting beans, seeds, and grains.⁶⁵
• Incorporate seaweeds: Sea vegetables are excellent sources of essential minerals like iodine, calcium, and iron, which are often challenging to get from land-based plants in a bioavailable form. They help balance the body's pH, support detoxification, and aid in weight management. Adding seaweeds to your dishes not only boosts flavor but also improves digestion, especially when consuming beans.⁶⁶
• Dark berries: Limit to 1/2 cup per serving. Opt for nutrient-dense choices like blackberries, raspberries, strawberries, and wild blueberries.
• Stone fruits: Consume with caution if you have digestive issues or are prone to gut disturbances, as these fruits are high in sugar and can exacerbate problems. Enjoy nectarines, plums, peaches, apricots, apples, and pears in moderation.
• Lemon: Incorporate lemon into your diet for its refreshing taste and health benefits.

The importance of dietary fiber

Dietary fiber offers numerous health benefits. It improves digestive health by adding bulk to the stool and promoting regular bowel movements, reducing the risk of constipation.⁶⁷ Fiber supports weight management because fiber-rich foods are more filling, helping to control appetite and reduce overall calorie intake.⁶⁸ It also lowers cholesterol levels by binding to cholesterol particles in the digestive system and aiding in their removal from the body.⁶⁹ Fiber helps regulate blood sugar levels since soluble fiber slows the absorption of sugar, improving blood sugar control.⁷⁰ High-fiber diets can reduce the risk of heart disease by lowering blood pressure, reducing inflammation, and improving lipid profiles.⁷¹ Fiber also promotes a healthy gut microbiota by acting as a prebiotic, providing food for beneficial gut bacteria and fostering a healthy microbiome.⁷²

A high-fiber diet not only aids digestion but also supports weight management, lowers cholesterol, regulates blood sugar, reduces the risk of heart disease, and enhances gut health. Here are some good sources of dietary fiber:

Sources of dietary fiber

• Fruits: Apples, pears, berries, oranges, and bananas are rich sources of dietary fiber, especially soluble fiber.
• Vegetables: Broccoli, carrots, Brussels sprouts, and leafy greens like spinach and kale provide both soluble and insoluble fiber.
• Legumes: Beans, lentils, chickpeas, and peas are excellent sources of both types of fiber, making them highly beneficial for digestive health.
• Whole grains: Gluten-free grains, such as amaranth, millet, and buckwheat, offer high amounts of fiber, particularly insoluble fiber.
• Nuts and seeds: Almonds, chia seeds, flaxseeds, and walnuts are not only high in fiber but also provide healthy fats and protein.
• Root vegetables: Sweet potatoes, yams, and beets contain significant amounts of dietary fiber, particularly when eaten with their skins.

Herbs, spices, and condiments

Herbs, spices, and health-supporting condiments are essential for optimizing energy levels and cellular function.

Condiments can add flavor and health benefits to meals. Apple cider vinegar offers various health benefits, including aiding digestion, improving blood sugar levels, and providing antioxidant properties.⁷³ Flavor food with healthy fats such as grass-fed or regenerative butter or ghee, tahini, and nut butters. Enjoy fermented foods such as kimchi and sauerkraut for their probiotic benefits. Dark chocolate, with at least 75% cocoa content, is a healthy sweet treat rich in antioxidants.⁷⁴

Several spices are known for their health benefits, often due to their antioxidant, anti-inflammatory, and antimicrobial properties. Here are some of the most beneficial spices, along with a summary of their mechanisms:

Black pepper

• Active compound: Piperine
• Mechanism of action: Piperine enhances the bioavailability of other nutrients and compounds, such as curcumin from turmeric. It does this by inhibiting enzymes that metabolize drugs and nutrients, thereby increasing their absorption in the gut. Piperine also has anti-inflammatory and antioxidant effects.⁷⁵

Cardamom

• Active compounds: Cineole, limonene
• Mechanism of action: Cardamom has antioxidant and anti-inflammatory properties. It aids in digestion by increasing bile flow and reducing bloating and gas. Cardamom also has antimicrobial effects, helping to fight bacteria and fungi.⁷⁶

Cayenne pepper

• Active compound: Capsaicin
• Mechanism of action: Capsaicin has pain-relieving properties by depleting substance P, a neuropeptide associated with pain and inflammation. It also boosts metabolism by increasing thermogenesis, the process by which the body generates heat and burns calories.⁷⁷

Cinnamon

• Active compounds: Cinnamaldehyde, cinnamic acid
• Mechanism of action: Cinnamon has anti-inflammatory, antioxidant, and antimicrobial properties. It helps improve insulin sensitivity and lower blood sugar levels by mimicking insulin and increasing glucose uptake by cells. Additionally, it inhibits the growth of bacteria and fungi, including Candida.⁷⁸

Cloves

• Active compound: Eugenol
• Mechanism of action: Eugenol has strong antioxidant properties, protecting cells from oxidative damage. It also has anti-inflammatory effects, reducing the production of inflammatory cytokines. Additionally, eugenol has antimicrobial properties, inhibiting the growth of bacteria and fungi.⁷⁹

Garlic

• Active compounds: Allicin, sulfur compounds
• Mechanism of action: Allicin and other sulfur compounds in garlic have antibacterial, antiviral, and antifungal properties. They also enhance the immune system, reduce blood pressure, and improve cholesterol levels by inhibiting the synthesis of cholesterol in the liver.⁸⁰

Ginger

• Active compound: Gingerol
• Mechanism of action: Gingerol has potent anti-inflammatory and antioxidant effects. It helps reduce oxidative stress by scavenging free radicals. Ginger also inhibits the production of pro-inflammatory cytokines and reduces inflammation by blocking COX-2 enzymes.⁸¹

Oregano

• Active compounds: Carvacrol, thymol
• Mechanism of action: Carvacrol and thymol have powerful antimicrobial properties that are effective against bacteria, viruses, and fungi. Oregano also has anti-inflammatory effects by inhibiting the production of pro-inflammatory cytokines.⁸²

Saffron

• Active compounds: Crocin, safranal
• Mechanism of action: Saffron has antioxidant properties, protecting cells from oxidative stress. It also has anti-inflammatory effects and may improve mood and alleviate symptoms of depression by modulating neurotransmitter levels in the brain.^83,84

Turmeric

• Active compound: Curcumin
• Mechanism of action: Curcumin has powerful anti-inflammatory and antioxidant properties. It inhibits NF-kB, a molecule that travels into the nuclei of cells and turns on genes related to inflammation. Curcumin also increases the activity of the body's own antioxidant enzymes.⁸⁵

Prioritize phytonutrients & load up on spices and herbs

Phytonutrients, also known as phytochemicals, are naturally occurring compounds found in plants that offer a wide range of health benefits. Although they are not essential nutrients like vitamins and minerals, they play a significant role in promoting overall health. These compounds are abundant in fruits, vegetables, grains, legumes, nuts, and teas and contribute to the vibrant colors, flavors, and aromas of these foods. Phytonutrients are renowned for their antioxidant properties, which protect cells from oxidative damage and reduce the risk of chronic diseases.⁸⁶ By neutralizing harmful free radicals, they help prevent conditions such as cancer, cardiovascular diseases, and neurodegenerative disorders. Moreover, phytonutrients have anti-inflammatory effects that can alleviate chronic inflammation, a major contributor to many health problems.⁸⁷

In addition to their antioxidant and anti-inflammatory properties, phytonutrients support various bodily functions and systems. They enhance immune function by boosting the production and activity of immune cells, helping the body fend off infections and illnesses. Phytonutrients also promote cardiovascular health by improving blood vessel function, reducing cholesterol levels, and lowering blood pressure.⁸⁷ They aid in regulating blood sugar levels, which is beneficial for managing diabetes and preventing metabolic syndrome. Furthermore, phytonutrients contribute to digestive health by supporting a healthy gut microbiome and improving nutrient absorption. Incorporating a variety of phytonutrient-rich foods into your diet can provide numerous health benefits, ultimately leading to a healthier, more resilient body.⁸⁶

Here are some key phytonutrients and their health benefits:

Flavonoids (a family of polyphenol)

• Types and food sources:
  • Quercetin: Apples, onions, berries, broccoli‍
  • Catechins: Green tea, black tea, dark chocolate, red wine‍
  • Anthocyanins: Blueberries, strawberries, blackberries, red cabbage

• Health benefits: Flavonoids offer numerous health benefits, including anti-inflammatory, antioxidant, and anti-cancer properties. They support heart health by improving blood vessel function and reducing blood pressure. Additionally, flavonoids may enhance brain health and protect against neurodegenerative diseases.⁸⁸

Carotenoids

• Types and food sources:
  • Beta-carotene: Carrots, sweet potatoes, spinach, kale‍
  • Lutein and Zeaxanthin: Kale, spinach, corn, egg yolks‍
  • Lycopene: Tomatoes, watermelon, pink grapefruit

• Health benefits: Carotenoids offer a range of health benefits, including powerful antioxidant properties that protect cells from damage. They also support eye health by reducing the risk of age-related macular degeneration and cataracts. Additionally, carotenoids enhance the immune system and may reduce the risk of certain cancers by protecting cells from oxidative stress.⁸⁹

Polyphenols

• Types and food sources:
  • Flavonoids: Apples, onions, dark chocolate, tea, red wine‍
  • Phenolic acids: Coffee, whole grains, berries‍
  • Stilbenes: Grapes, red wine, peanuts‍
  • Lignans: Flaxseeds, sesame seeds, whole grains

• Health benefits: Polyphenols provide numerous health benefits, primarily due to their antioxidant properties, which protect cells from oxidative damage. They support cardiovascular health by improving blood vessel function and reducing inflammation, which can lower the risk of heart disease. Polyphenols also contribute to brain health by enhancing cognitive function and potentially reducing the risk of neurodegenerative diseases. Additionally, they help regulate blood sugar levels, thus offering benefits for managing diabetes. Polyphenols may also have anti-cancer properties, as they can inhibit the growth of cancer cells and reduce the spread of tumors.⁹⁰

Glucosinolates

• Types and food sources:
  • Sulforaphane: Broccoli, Brussels sprouts, cabbage‍
  • Glucoraphanin: Broccoli, cauliflower, kale‍
  • Sinigrin: Mustard seeds, horseradish, Brussels sprouts‍
  • Gluconasturtiin: Watercress, radishes, turnips

• Health benefits: Glucosinolates offer a range of health benefits due to their role in detoxification and their anti-inflammatory properties. They support liver health by activating detoxifying enzymes that help eliminate carcinogens and other harmful substances from the body. Glucosinolates also have cancer-preventive properties, as they can inhibit the growth of cancer cells and induce apoptosis (programmed cell death) in tumors. Additionally, they contribute to cardiovascular health by reducing oxidative stress and inflammation, which can lower the risk of heart disease. Glucosinolates may also enhance gut health by promoting a balanced microbiome and supporting overall digestive function.⁹¹

Phytoestrogens

• Types and food sources:
  • Isoflavones: Soybeans, tofu, tempeh, soy milk‍
  • Lignans: Flaxseeds, sesame seeds, whole grains‍
  • Coumestans: Alfalfa sprouts, split peas, pinto beans

• Health benefits: Phytoestrogens provide several health benefits, mainly due to their ability to mimic estrogen in the body. They support hormonal balance, which can alleviate menopausal symptoms such as hot flashes and night sweats. Phytoestrogens also contribute to bone health by helping to maintain bone density and reduce the risk of osteoporosis. Additionally, they may lower the risk of certain cancers, particularly breast and prostate cancer, by modulating hormone levels and inhibiting cancer cell growth. Phytoestrogens support cardiovascular health by improving blood vessel function and reducing cholesterol levels, which can decrease the risk of heart disease. Furthermore, they have antioxidant properties that protect cells from oxidative damage.⁹²

Saponins

• Types and food sources:
  • Triterpenoid saponins: Legumes (beans, lentils, chickpeas), soybeans, spinach‍
  • Steroidal saponins: Yucca, asparagus, fenugreek, oats

• Health benefits: Saponins support cardiovascular health by lowering cholesterol levels and improving blood lipid profiles, which can reduce the risk of heart disease. They have anti-cancer properties, as they can inhibit the growth of cancer cells and promote apoptosis (programmed cell death) in tumors. Additionally, they enhance immune function by stimulating the production of antibodies and boosting the overall immune response. Saponins have anti-inflammatory effects that can help reduce inflammation and support joint health. Moreover, they contribute to gut health by acting as prebiotics, promoting the growth of beneficial gut bacteria, and improving nutrient absorption.⁹³

Alkaloids

• Types and food sources:
  • Caffeine: Coffee, tea, cocoa‍
  • Quinine: Cinchona bark‍
  • Solanine: Potatoes, tomatoes, eggplants‍
  • Capsaicin: Chili peppers

• Health benefits: Alkaloids offer various health benefits due to their potent bioactive properties. Caffeine can improve mental alertness and cognitive function while boosting energy levels. Quinine has historically been used for treating malaria and can also reduce symptoms of leg cramps. Solanine, found in nightshade vegetables, has anti-inflammatory properties and can support immune function. Capsaicin, present in chili peppers, is known for its pain-relief properties, can boost metabolism, and supports weight loss. Despite these benefits, it is important to consume alkaloid-containing foods in moderation due to potential toxicity.⁹⁴

These phytonutrients provide a range of health benefits, contributing to overall well-being and the prevention of various diseases. Including a variety of phytonutrient-rich foods in your diet can help harness these benefits.

Supplements

Ideally, we would consume a nutrient-rich diet of whole, unprocessed foods full of natural nutrients and polyphenols. However, many of the foods available in the US have been stripped of their nutrients due to harmful industrial farming practices. These practices, such as tillage and the use of herbicides and pesticides, destroy the soil microbiome, which is essential for plants to extract nutrients from the soil. The overuse of these chemicals further depletes the nutritional value of our food.

If we eat foods that are not grown regeneratively or organically, we will need to supplement our diets with vitamins and minerals. Even with a perfect diet of natural foods, the increased stress of modern life and a toxic environment raise our nutritional needs. Toxins and stress deplete our bodies of nutrients, making it difficult to get all we need from food alone.⁹⁵

The goal is not just to avoid deficiency diseases but to achieve optimal health. The amount of nutrients needed for optimal health is often higher than what is found in the average diet. To produce energy from food and oxygen, our bodies need the right vitamins, minerals, and other nutrients. These include, but are not limited to, B vitamins, coenzyme Q10, carnitine, zinc, magnesium, selenium, omega-3 fats, lipoic acid, n-acetylcysteine, vitamin E, vitamin K, and sulfur.⁹⁶ Consider checking your levels of vitamin D, magnesium, and omega-3 fatty acids, as these nutrients are commonly deficient in the standard Western diet, and supplement if necessary:

Omega-3 fatty acids: Walnuts, ground flaxseed or flaxseed oil, soybeans, chia seeds, or hemp seeds as vegetarian options. Non-vegetarian options include wild-caught cold-water fish such as wild salmon (not farmed), mackerel, anchovies, sardines, and herring.⁹⁷

Vitamin D3: While some foods provide vitamin D3, it is often suggested that people consider taking a vitamin D3 supplement, regardless of dietary preference, especially in regions where sun exposure is insufficient for the body to produce adequate vitamin D3. To achieve blood levels of 50 to 75 ng/dL, many individuals might require a daily intake of 2,000-5,000 IUs.^98,99

Magnesium: Magnesium is essential for cells to produce energy, as it is involved in over 600 enzyme reactions in the body. It is necessary for the creation of adenosine triphosphate (ATP), the energy currency of the cell. Magnesium also helps muscles relax and is important for proper nerve function. A deficiency in magnesium has been linked to systemic inflammation in the body and higher levels of high-sensitivity C-reactive protein (hs-CRP), a marker of inflammation.¹⁰⁰

Supplements 101 provides more information on supplements.

Foods to Eat

• Meat, poultry, and eggs: Choose grass-fed and pasture-raised beef, bison, elk, lamb, pork, and venison for their higher nutrient content and healthy fats. Select pasture-raised or organic poultry like chicken, duck, eggs, and turkey.
• Fish: Opt for wild-caught fish such as anchovies, herring, mackerel, oysters, salmon, and sardines for their high omega-3 fatty acids and lower contaminant levels. If wild-caught is unavailable, choose sustainably farmed options.
• Dairy: Use grass-fed butter, homemade yogurt, and ghee for beneficial fats and vitamins. Choose grass-fed goat or sheep dairy for milk or cheese, which are often easier to digest and more nutritious.
• Vegetables: Eat a variety of organic vegetables like artichokes, arugula, asparagus, bok choy, broccoli, Brussels sprouts, cauliflower, celery, collard greens, fennel, kale, mustard greens, onions, peppers, radicchio, radishes, spinach, squash, tomatoes, sweet potatoes, and zucchini. Organic vegetables are free from harmful pesticides and richer in nutrients.
• Fruits: Include organic fruits such as avocados, berries, coconuts, kiwis, lemons, limes, olives, and pomegranates. These fruits are rich in vitamins, minerals, and antioxidants.
• Fats and oils: For cooking, use grass-fed butter, grass-fed ghee, humanely raised tallow, lard, duck fat, chicken fat, organic avocado oil, and organic virgin coconut oil, which are stable at high temperatures and provide healthy fats. For salads, choose almond oil, flax oil, hemp oil, macadamia oil, organic extra-virgin olive oil, sesame seed oil, tahini, and walnut oil.
• Beans: Enjoy green beans, green peas, sugar snap peas, snow peas, gluten-free soy sauce, lentils, miso, natto, non-GMO soy, and tempeh. These beans provide protein, fiber, and essential nutrients.
• Grains: Opt for organic and non-GMO gluten-free grains like amaranth, black rice, buckwheat, millet, quinoa, and brown rice, which are less likely to cause digestive issues and are rich in fiber and nutrients.
• Nuts and seeds: Eat almonds, Brazil nuts, cashews, chia seeds, ground flaxseeds, hazelnuts, hemp seeds, macadamia nuts, pecans, pistachios, pumpkin seeds, sesame seeds, and walnuts. They are excellent sources of healthy fats, protein, and micronutrients.
• Sugars and sweeteners: If desired, sweeten your food with small amounts of fresh pureed fruit, monk fruit, and organic stevia. These natural sweeteners have a lower glycemic impact.
• Beverages: Drink water infusions, high-quality coffee, and herbal teas for hydration and nutrients without added sugars or chemicals.

Foods to Avoid

• Meat, poultry, and eggs: Avoid processed and conventionally raised meats such as bacon, beef, deli meats, hot dogs, lamb, pork, sausage, salami, chicken, duck, eggs, and turkey due to harmful additives, antibiotics, and hormones.
• Fish: Avoid fish with high mercury levels, like halibut, Chilean sea bass, tuna, and swordfish.
• Dairy: Avoid conventional dairy products, including milk, cheese, and yogurt, as they may contain hormones, antibiotics, and lower nutrient levels and can be inflammatory. The type of casein protein in dairy products can also affect how the body responds. Conventional cow’s milk typically contains A1 casein, which is associated with inflammation and digestive discomfort in some individuals. In contrast, A2 casein, found in milk from A2 cows, goats, and sheep, is generally easier to digest and less likely to trigger inflammation. When choosing dairy, opting for products from these sources may reduce potential negative effects on the body.⁵⁶
• Vegetables: Avoid non-organic celery, hot peppers, potatoes, spinach, sweet bell peppers, and tomatoes due to high pesticide residues.
• Fruits: Avoid non-organic apples, cherries, grapes, nectarines, peaches, pears, and strawberries to limit pesticide exposure. Limit high-glycemic fruits like bananas, dried fruit, fruit juice, grapes, mangoes, and pineapples to prevent blood sugar spikes.
• Fats and oils: Avoid vegetable and processed oils such as canola oil, hydrogenated oils, margarine, peanut oil, soybean oil, sunflower oil, safflower oil, trans fats, vegetable oil, and vegetable shortening, which can cause inflammation and health issues.
• Beans: Limit baked beans, kidney beans, lima beans, GMO soy, soymilk, soybean oil, and peanuts, as they can be hard to digest and may contain harmful additives. Avoid beans if you have autoimmune conditions, prediabetes, diabetes, or leaky gut.
• Gluten-containing grains: Avoid flour products and gluten-containing grains like wheat, barley, and rye, which can cause digestive problems and inflammation.
• Nuts and seeds: Avoid nuts with added sugar or chocolate and nut butters containing unhealthy fats or sugar.
• Sugars and sweeteners: Avoid artificial sweeteners such as agave, aspartame, brown rice syrup, brown sugar, corn syrup, evaporated cane juice, high fructose corn syrup, sugar cane, saccharin, Splenda, sucralose, sugary beverages, and white sugar. These can disrupt metabolism and cause health problems.
• Beverages: Avoid alcohol, soda, sugary beverages, fruit juices, and enhanced or flavored waters due to high sugar content and artificial ingredients.

PEGAN diet

The Pegan Diet is a balanced approach that merges the best elements of both the paleo and vegan diets. Developed by Dr. Mark Hyman, this way of eating emphasizes whole, nutrient-dense foods while minimizing processed foods and sugar. The Pegan Diet is designed to support overall health, reduce inflammation, and improve metabolic function, offering flexibility to tailor the diet to individual needs and preferences.

Key principles of the Pegan Diet¹⁰¹:

• Balanced macronutrients: Focus on a balanced intake of fats, proteins, and carbohydrates from whole food sources, prioritizing nutrient density.
• Dairy: Dairy is mostly avoided, but if included, it should come from grass-fed sources, and goat or sheep products are preferable. A2 milk from A2 cows may be easier to digest and less inflammatory than conventional A1 milk. Fermented dairy products like yogurt and kefir are better tolerated by some individuals.
• Emphasis on vegetables: Vegetables should dominate your plate, with a variety of colors and types to maximize phytonutrient intake and disease protection.
• Low glycemic load: Focus on low glycemic fruits and avoid refined sugars and flours to keep blood sugar levels stable.
• Minimal grains and legumes: Grains and legumes should be consumed sparingly and chosen carefully, with a preference for low glycemic, gluten-free options like quinoa and black rice. For those with autoimmune conditions or type 2 diabetes, a grain- and legume-free approach may be beneficial.
• Moderate animal protein: Animal protein is allowed but should come from sustainably raised, grass-fed, or pasture-raised animals, with an emphasis on using meat as a side dish rather than the main focus of the meal.
• Quality fats: Prioritize healthy fats from sources like nuts, seeds, avocados, and olive oil while avoiding processed and inflammatory oils such as soybean and corn oil.
• Avoid excessive processed and red meats: Bacon, sausages, and other processed meats often contain high levels of saturated fats and preservatives that can contribute to oxidative stress and elevate bad cholesterol. However, recent research suggests that the association with trans and saturated fats may be more nuanced.¹⁰² High consumption of red meats, particularly those that are fatty or processed, has been linked to higher LDL and oxidized LDL levels.^103,104
• Avoid food that are high in saturated and trans fats: Diets rich in saturated and trans fats may increase LDL cholesterol, which can then be oxidized into oxLDL.¹⁰⁵ Recent research suggests that the association may be more nuanced: food combinations (e.g. sugars and starch) and genetic factors also play a role.¹⁰²

Function Tests to Assess Nutrition

Function Health offers a comprehensive suite of lab tests that are important for assessing nutritional status. Here are some key tests related to nutritional health:

Nutrients

These tests help evaluate the levels of essential nutrients in your body:

• Coenzyme Q10
• Copper
• Ferritin (a marker of iron storage)
• Folate
• Homocysteine (can indicate B-vitamin status)
• Iodine
• Iron
• Iron % saturation
• Total iron binding capacity (TIBC)
• Magnesium
• Methylmalonic acid (MMA) (a marker for Vitamin B12 deficiency)
• Omega-3: Total
• Omega-3: EPA+DPA+DHA
• Omega-6 Total
• Omega-6: Arachidonic acid
• Omega-6: Linoleic acid
• Omega-6/Omega-3 ratio
• Selenium
• Vitamin A
• Vitamin B12
• Vitamin D
• Vitamin E
• Zinc

Electrolytes

These tests are important for maintaining proper hydration and electrolyte balance:

• Calcium
• Magnesium
• Chloride
• Sodium
• Potassium

Blood

These tests provide insights into overall health and can indicate nutritional deficiencies:

• Hemoglobin
• Hematocrit
• Mean corpuscular volume (MCV)
• Mean corpuscular hemoglobin (MCH)
• Mean corpuscular hemoglobin concentration (MCHC)
• Red blood cell (RBC) count
• Red cell distribution width (RDW)

Metabolic

These tests assess metabolic health and can be influenced by nutritional status:

• Glucose
• Hemoglobin A1c (HbA1c)
• Insulin
• Leptin
• Adiponectin
• Uric acid

Liver function

These tests assess liver health, which can be impacted by nutrition:

• Alanine aminotransferase (ALT): Measures inflammation and liver function.
• Aspartate aminotransferase (AST): Measures inflammation and liver function.
• Alkaline phosphatase (ALP): Evaluates the tubes and ducts in the liver. Abnormal in the presence of gallstones and certain tumors.
• Gamma-glutamyl transferase (GGT): Measures inflammation and liver function.
• Total bilirubin: Shows how well the liver is removing toxins from the bloodstream.
• Albumin: Looks at how well the liver is functioning in terms of its ability to produce critical proteins.

Kidney function

These tests evaluate kidney health, which is essential for overall nutritional balance:

• Blood urea nitrogen (BUN): Measures how well the kidneys are removing toxins.
• Creatinine: Measures how well the kidneys are removing toxins.
• Estimated glomerular filtration rate (eGFR): Measures how well the kidneys are removing toxins.
• Urinalysis: Provide information about the overall health of the kidneys.
• Creatinine clearance: Measures how well the kidneys are removing toxins.
• Electrolytes (sodium, potassium, chloride, bicarbonate): The kidneys are the primary regulators of electrolytes. If there is kidney failure or damage, blood electrolytes will be affected.

Thyroid function

These tests can indicate thyroid health, which can be influenced by nutritional status:

• Iodine
• Selenium
• Thyroid-stimulating hormone (TSH)
• Thyroid Peroxidase Antibodies (TPO)
• Thyroxine (T4) Free
• Triiodothyronine (T3) Free

By regularly monitoring these tests, individuals can gain a comprehensive understanding of their nutritional status and make informed decisions about their diet and health interventions. Function Health's extensive range of tests ensures that all aspects of nutritional health are covered, providing a holistic view of an individual's health status.

Other Tests to Assess Nutrition

Imaging Tests

• Echocardiogram (ECHO): Evaluates heart function, which can be influenced by nutritional deficiencies, particularly those affecting cardiovascular health.
• Magnetic resonance imaging (MRI): Useful for detecting structural abnormalities and inflammation that might be influenced by nutritional status.
• Computed tomography (CT): Can identify organ health and detect conditions related to nutritional deficiencies.
• Endoscopy: Directly visualizes the gastrointestinal tract to detect malabsorption issues or damage from nutritional deficiencies.

Urine Tests

• 24-hour urine collection: Measures nutrient excretion and provides information about kidney function and electrolyte balance.

Stool Tests

• Fecal fat test: Measures the amount of fat in the stool to assess fat malabsorption.
• Stool pH test: Evaluates the acidity or alkalinity of stool, which can be altered in conditions affecting digestion and nutrient absorption.
• Stool occult blood test: Screens for hidden blood in the stool, which can indicate gastrointestinal conditions affecting nutritional status.
• Comprehensive stool analysis: Provides detailed information on gut flora, digestive enzymes, and absorption markers.
• Tests for pathogens: Identifies bacterial, viral, or parasitic infections that can affect nutrient absorption and overall digestive health.

Wearables

Wearables, such as continuous glucose monitors (CGMs), play a crucial role in addressing nutritional status by providing real-time data on various health metrics. CGMs track glucose levels continuously, offering immediate feedback on how different foods and dietary patterns impact blood sugar control. By analyzing glucose responses, individuals can tailor their diet to what works best for their metabolic health, encouraging healthier eating habits and more balanced meals.

In addition to CGMs, other wearables like fitness trackers and smartwatches also contribute significantly to nutritional status monitoring. These devices can measure physical activity, heart rate, sleep patterns, and even stress levels, providing a comprehensive view of overall health. Fitness trackers help users monitor their exercise routines and calorie expenditure, which is essential for managing weight and metabolic health. Smartwatches often come with apps that track food intake and provide reminders for hydration and meal timings, supporting better dietary habits and nutrient intake.

The integration of these wearables allows for enhanced disease management by offering continuous health monitoring and data collection. This proactive approach can improve glycemic control, reduce the risk of complications, and enhance the effectiveness of treatment plans for those with metabolic disorders. Moreover, for individuals without diagnosed conditions, wearables can serve as preventive tools, identifying potential health issues early and motivating users to adopt healthier lifestyles.

Overall, wearables provide valuable insights into how lifestyle choices affect health, enabling personalized and data-driven decisions to optimize nutritional status and overall well-being.

Key Takeaways

Food as medicine

Diet profoundly impacts health, influencing energy levels, cognitive function, and disease prevention. Nutrient-rich foods optimize bodily functions, while poor dietary choices can cause damage. Balanced intake of macronutrients—proteins, fats, and carbohydrates—is crucial. High-quality proteins and healthy fats support muscle and hormone functions, while whole-food carbohydrates provide essential nutrients. Eat a whole foods diet rich in colorful fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods, sugars, and unhealthy fats to maintain optimal health. Limiting caffeine and alcohol intake is also important to prevent their potential negative effects on health.

Nutrigenomics

Nutrigenomics explores how food interacts with our genes to either promote health or contribute to disease. High-quality diets can activate beneficial genes that enhance metabolic efficiency and reduce inflammation, while poor diets may trigger genes associated with chronic diseases. This field highlights the importance of choosing foods that not only nourish the body but also positively influence genetic expression.

Nutrition research is complicated

Nutrition research is complex due to varying study types, individual differences, and confounding variables. Observational studies, randomized controlled trials, and meta-analyses each have strengths and limitations. Dietary patterns, rather than isolated nutrients, and challenges in accurately measuring food intake add to the complexity. Individual differences in genetics, lifestyle, and microbiome further complicate the effects of diet on health. Shifting dietary guidelines and media influence can also lead to public confusion.

Personalized nutrition

Personalized nutrition leverages tools like continuous glucose monitors (CGMs), biomarker analysis, and comprehensive tests such as those included with a Function membership to tailor dietary and lifestyle choices to individual needs. This approach uses real-time data to optimize metabolic health, improve dietary habits, and make informed decisions, leading to better health outcomes and effective disease prevention.