🌿 Evidence-Based
Your Complete
Nutrition Guide
Meal plans, micronutrients & whole-food strategies engineered for longevity, performance, and metabolic resilience.
Nutrition Cheat Sheet
Quick Reference
Protein
- Target: 0.7–1g per lb body weight daily
- 20–40g per meal for muscle synthesis
- Space meals 3–5 hrs apart
- Prioritize complete amino acid sources
Eggs
Salmon
Legumes
Tempeh
Healthy Fats
- 25–35% of total calories from fats
- Prioritize monounsaturated & omega-3s
- Avoid trans fats entirely
- Limit saturated fats to <10% of calories
Olive Oil
Walnuts
Avocado
Anti-Inflammatory
- Eat the rainbow — aim for 30+ plant varieties/wk
- Berries: anthocyanins reduce oxidative stress
- Turmeric + black pepper boosts curcumin absorption
- Green tea: EGCG for cellular protection
Blueberries
Turmeric
Green Tea
Meal Timing
- Intermittent fasting 12–16 hrs for insulin sensitivity
- Eat most carbs post-workout for glycogen refill
- Protein within 2 hrs post-exercise
- Avoid large meals 2–3 hrs before sleep
16:8 IF
Post-Workout
Hydration
- Baseline: body weight (lbs) ÷ 2 = oz per day
- Add 16–24 oz per hour of exercise
- Electrolytes vital on low-carb: Na, Mg, K
- Light yellow urine = well-hydrated
Sodium
Magnesium
Potassium
Fiber & Gut Health
- Target: 25–38g fiber daily
- Soluble fiber: oats, flaxseed, apples
- Insoluble fiber: leafy greens, whole grains
- Fermented foods: kefir, kimchi, sauerkraut
Prebiotic
Probiotic
Macronutrient Targets
Daily Goals
Key Micronutrients
Essential Daily
☀️
Vitamin D3
2000–5000 IU
🧲
Magnesium
300–420 mg
🔬
Zinc
8–11 mg
🐟
Omega-3
1–3g EPA+DHA
🫀
Vitamin K2
100–200 mcg
🥬
B9-Methylfolate
400–800 mcg
🍌
Potassium
2600–3400 mg
Healthy vs. Unhealthy Foods
Side by Side
✅ Eat More Of
Wild-Caught Salmon
Rich in EPA/DHA omega-3s, reduces inflammation
Omega-3
Leafy Greens
Spinach, kale, chard — high magnesium & folate
Micronutrients
Blueberries
Anthocyanins protect brain & cardiovascular health
Antioxidant
Extra Virgin Olive Oil
Oleocanthal mimics anti-inflammatory effects
Heart Health
Eggs (Whole)
Choline for brain, complete amino acids
Complete Protein
Legumes & Lentils
Soluble fiber for gut health & blood sugar control
Fiber
Fermented Foods
Kefir, kimchi, miso — diversify gut microbiome
Probiotic
❌ Limit or Avoid
Ultra-Processed Foods
Additives disrupt gut microbiome & hormones
Avoid
Refined Sugar
Drives insulin spikes, glycation, and inflammation
Limit
Industrial Seed Oils
Canola, soybean, corn — high omega-6, oxidize easily
Avoid
Sugary Beverages
Soda, juice — liquid calories spike blood glucose
Avoid
Refined White Grains
Stripped of fiber, nutrients; fast glucose release
Limit
Processed Meats
Nitrates in deli meats linked to increased cancer risk
Limit
Artificial Sweeteners
May alter gut bacteria and glucose response
Caution
Dietary Frameworks
8 Approaches
Ketogenic
Very low carb, high fat. Shifts body to ketosis for fat-burning fuel.
Metabolic
Mediterranean
Olive oil, fish, legumes, and whole grains. Top longevity diet globally.
Longevity
Paleo
Ancestral whole foods — meat, fish, eggs, vegetables. No grains or dairy.
Whole Food
Low-FODMAP
Reduces fermentable carbs to ease IBS and gut-related symptoms.
Gut Health
Whole30
30-day elimination protocol. Identifies food sensitivities precisely.
Reset
Flexitarian
Primarily plant-based with occasional meat. Balanced & flexible.
Flexible
DASH
Designed to lower blood pressure through sodium reduction and whole foods.
Heart Health
Carnivore
All-animal product diet. Eliminates all plant-based foods entirely.
Elimination
7-Day Keto + Longevity Plan
Sample Week
Day 1 — Monday ~1,850 kcal
Breakfast
Spinach & mushroom omelet with avocado
420 kcal
Lunch
Grilled salmon salad, olive oil & walnuts
610 kcal
Snack
Handful of blueberries + macadamia nuts
220 kcal
Dinner
Roast chicken thighs, broccoli, cauliflower mash
600 kcal
Day 2 — Tuesday ~1,780 kcal
Breakfast
Chia pudding with coconut milk & berries
380 kcal
Lunch
Grass-fed beef bowl with sautéed kale & tahini
590 kcal
Snack
Cheese with almond butter
200 kcal
Dinner
Baked cod, roasted asparagus, olive oil drizzle
610 kcal
Day 3 — Wednesday ~1,900 kcal
Breakfast
Soft-boiled eggs, smoked salmon, cucumber slices
440 kcal
Lunch
Lentil & vegetable soup with turmeric bone broth
560 kcal
Snack
Olives and almonds
280 kcal
Dinner
Turkey meatballs, zucchini noodles, pesto sauce
620 kcal
Frequently Asked Questions
Insights
Do I need to take supplements?
Prioritize whole foods first — most micronutrients are best absorbed from food matrices. Supplements like Omega-3s, Vitamin D3, and Magnesium act as “insurance” for documented deficiencies. Get bloodwork done annually to identify genuine gaps before supplementing. Note: supplements are never a substitute for dietary variety and consistency.
Can I mix diet frameworks?
Absolutely. Combining Mediterranean fats (olive oil, fish) with Paleo whole-food principles (no refined grains, dairy-light) is a very effective optimization strategy. The key is consistency — pick a core framework and selectively borrow elements rather than switching entirely every few weeks, which disrupts gut adaptation.
How do I track my nutrition effectively?
Start with a 2-week food journal using apps like Cronometer (more detailed than MyFitnessPal for micronutrients). Focus on trends, not perfection. If consistent tracking feels unsustainable, shift to a “plate method” — half veggies, quarter protein, quarter complex carbs. Wearables that track glucose (CGMs) offer real-time bio-individual feedback.
Is intermittent fasting suitable for everyone?
IF is a powerful metabolic tool for many adults, but it is not universally appropriate. Those with a history of disordered eating, pregnant or nursing women, children, and individuals with certain metabolic conditions should approach IF cautiously and consult a healthcare provider. Start with a gentle 12-hour overnight fast before progressing to 16:8.
How long before I see results from diet changes?
Energy and sleep quality often improve within 1–2 weeks. Inflammatory markers and gut microbiome shifts typically occur within 4–8 weeks. Body composition changes require consistent adherence over 3–6 months. Longevity-related biomarkers (lipid panels, CRP, HbA1c) are best measured after 3 months of dietary consistency to see meaningful change.