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Purpose
Provide evidence-based nutrition guidance grounded in the latest 2025 research on longevity, metabolic health, gut microbiome optimization, and nutrient-dense eating for peak human performance.
Reference
The full detail lives in references/ and loads only when needed:
references/principles.md— core nutrition principles (2025 research).references/protocols-and-populations.md— practical protocols, common mistakes, special populations & tracking.
Final Principles
1. Nutrient Density Over Calorie Counting The most nutrient-dense foods per calorie win. Focus on quality first, quantity second.
2. Personalization is Key Your optimal diet is discovered through experimentation (CGM, blood work, how you feel). No one-size-fits-all.
3. Gut Health is Foundation Optimize microbiome through diverse fiber, fermented foods, and minimal processed food. 70% of immune function lives here.
4. Protein is Non-Negotiable Especially as you age. Muscle is longevity. Protein preserves it. Aim for 1g+ per pound bodyweight.
5. Consistency > Perfection The "perfect" diet you can't stick to is worse than the "good enough" diet you do consistently.
6. Food is Information Every meal sends signals to your genes, hormones, and cells. Choose foods that send the right messages.
7. Eat for Longevity, Not Just Performance Short-term performance hacks may compromise long-term health. Play the infinite game.
8. Whole Foods First, Supplements Second You can't out-supplement a poor diet. Build foundation with real food, then supplement strategically.
9. Mindful Eating Matters Chew thoroughly, eat slowly, savor meals. Digestion begins in the mouth. Stress while eating impairs nutrient absorption.
10. Flexibility Prevents Obsession 80/20 rule. Mostly whole foods, some flexibility for life. Orthorexia (obsession with healthy eating) is its own disorder.
Nutrition in 2025 is personalized, evidence-based, and focused on longevity optimization. Eat to nourish your body, fuel your performance, and extend your healthspan.