Aim to consume around 30 different species of plants per week to achieve maximum diversity in your gut microbes, which gives you the greatest health for your immune system and brain.
Prioritize eating foods that are minimally processed and as close to their natural state as possible, as this is a more fundamental approach than focusing solely on macronutrient ratios.
Prioritize a wide diversity and range of foods, particularly plants, rather than focusing on a few ‘superfoods’ or restrictive diets, to support gut microbiome health and overall well-being.
Actively self-experiment with your diet by trying new dishes, going meat-free for a week, or altering eating patterns to discover what positively impacts your metabolic responses and gut microbes.
Consider everything you eat as important for feeding your gut microbes, which produce chemicals that influence mood and well-being, aiming to find the right balance for them.
Take personal responsibility for your diet rather than relying solely on external sources (doctors, scientists) to tell you what to eat, empowering you to find what works long-term.
Question common dietary dogmas and established routines (e.g., specific meal times) to discover what genuinely works best for your individual body and metabolism, as there is no one-size-fits-all approach.
Avoid narrow, reductionist dietary approaches that focus on single nutrients or ‘superfoods,’ as the complexity of food and the body’s interactions defy such simplistic views.
Remain fascinated by food and enjoy the eating experience, recognizing its power as a bonding human experience, while exploring diverse and interesting foods.
Deconstruct complex dietary advice without losing the fun and social aspects of eating, as these are important for overall well-being and a sustainable approach.
Reconnect with traditional food knowledge and cooking skills, like those passed down through generations in cultures with lower ultra-processed food consumption, to better understand and prepare whole foods.