Benefits of a Diet

We’ve all said it: “I need to start eating better.” But the real challenge isn’t knowing—it’s staying consistent. Most people dive in too deep, too fast, and burn out. That’s why I always recommend starting small. Don’t try to overhaul everything at once. Cut out fast food first. Then gradually phase out processed foods. You know your own limits—create a plan that’s realistic for you.

There are countless diets out there—keto, low-carb, paleo, plant-based, intermittent fasting. So which one is best?

Here’s the honest answer: it depends. What works for one person might not work for the next. The key is figuring out what works for you. Personally, I’ve had great results with intermittent fasting—but that might not be your path.

Whole foods win—every time. If your food has one ingredient, it’s likely helping you. If it has a paragraph of unpronounceable ingredients, it’s probably hurting you. Eat real, simple, whole foods. That alone will transform your health.

I’ve included resources at the bottom of this page to help you hit your dietary goals. And as always—stay curious and do your own research.

Mental clarity – Clean, balanced eating helps you think sharper, focus longer, and make better decisions.
Emotional stability – Nutrient-rich foods can support mental health and reduce anxiety and emotional swings.
Sustainable energy – No more crashes and burnout. Whole foods provide steady, lasting fuel throughout the day.
Immune strength – A better diet helps your body fight off illness and recover faster.
Deeper sleep – The right foods support better quality sleep, which improves everything else in your life.
Longevity & prevention – What you eat now sets the tone for how you’ll age—either fighting disease or thriving.
Better relationships – When you feel good physically and emotionally, you show up more present and loving.
Self-worth – Choosing to nourish your body sends a powerful message: I matter.
Resilience – You’ll recover quicker, feel stronger, and handle stress with more ease.
Legacy – Whether you realize it or not, you’re influencing those around you. Your diet is part of your leadership.

Diet tips and optimization

Foundations: Build a Nutrient-Dense Base

• Whole Foods First: Prioritize foods that come from nature—lean proteins, vegetables, healthy fats, fruits, nuts, and seeds.

• Protein with Every Meal: Supports muscle repair, metabolism, and satiety. Aim for 0.7–1g of protein per pound of body weight daily.

• Healthy Fats Are Essential: Avocados, olive oil, fatty cuts of meat, nuts, and pasture-raised eggs support hormones and brain function.

• Colorful Veggies: Eat a variety of vegetables daily for fiber, vitamins, and antioxidants that help reduce inflammation.

Function: Eat to Support Energy, Focus, and Mood

• Blood Sugar Balance: Combine protein, fat, and fiber to avoid energy crashes and mood swings.

• Stay Hydrated: Dehydration = fatigue, brain fog, and cravings. Start your day with 16–24 oz of water + electrolytes.

• Limit Ultra-Processed Foods: Reduce intake of packaged snacks, refined sugars, and seed oils—they spike cravings and drain energy.

• Use Food as Fuel: Eat with intention—before workouts, aim for protein + carbs; after, focus on recovery with protein + healthy fats.

Fine-Tuning: Track, Supplement, Adjust

• Track What You Eat (optional): Use a food journal or app to increase awareness and spot patterns.

• Smart Supplementation (my top five; not a replacement for food):

  1. Magnesium – supports sleep, mood, and recovery
  2. Vitamin D3 + K2 – immune and hormonal health
  3. Omega-3s – reduces inflammation, support cognition
  4. Electrolytes – essential for hydration, especially if active or low-carb
  5. Creatine – boosts strength, brain function, and cellular energy

• Gut Health Matters: Include fermented foods like sauerkraut, kimchi, or kefir, or supplement with probiotics if needed.

• Listen to Your Body: Energy, mood, digestion, and sleep are feedback loops. Adjust your diet based on how you feel.

Mindset: Eat Intentionally, Not Emotionally

• Plan Ahead: Meal prep in bulk so healthy food is easy and convenient.

• Don’t Chase Perfection: Aim for consistency, not rigidity. One meal won’t make or break your health.

• Gratitude Before Meals: A simple pause before eating shifts your body into a relaxed, parasympathetic state—better digestion, better absorption.

• Eat Without Distractions: Ditch the phone, slow down, chew thoroughly—your body will thank you.

Foundation Health Essentials

Most people aren’t getting enough of their recommended vitamins and minerals through their diet. Food today, verses 10+ years ago, doesn’t contain the same nutrient density. The list of supplements here are just a few that I hear about repeatedly in the health space. Hopefully one may catch your attention and you can look further into it. I would suggest getting a blood panel done to see if you have any deficiencies. Supplementing for deficiencies is better than taking something just because you hear its good for you. There are many more than this, these are just a few outside of your standard multivitamin. Again, do your own research.

Resveratrol
Resveratrol is known for its antioxidant, anti-inflammatory, immunomodulatory, and neuroprotective properties. It helps regulate glucose and lipid levels and protects the cardiovascular system. Due to these diverse benefits, resveratrol can aid in the prevention of chronic diseases such as cardiovascular diseases (CVDs), cancer, liver disease, obesity, diabetes, Alzheimer’s, and Parkinson’s. Piceid (a form of resveratrol) is especially beneficial.

NMN (Nicotinamide Mononucleotide)
NMN naturally raises NAD (Nicotinamide Adenine Dinucleotide) levels. NAD plays a critical role in the energy production process by carrying oxygen into the crev cycle, supporting ATP production. NAD is essential for all living cells on Earth, including bacteria, animals, and humans.

S-Adenosylmethionine (SAMe)
SAMe is a naturally-occurring compound found in nearly every tissue and fluid in the body. It plays a significant role in immune function, maintaining cell membranes, and synthesizing neurotransmitters like serotonin, melatonin, and dopamine. It’s crucial for brain health and mood regulation.

Magnesium
Magnesium oxide has poor absorption compared to other forms. Here’s a breakdown of (some) magnesium types:

  • Magnesium Citrate: Great for nervous system support and treating constipation.

  • Magnesium Glycinate: Best for sleep and managing anxiety due to its calming and stress-reducing effects.

  • Magnesium Threonate: Ideal for enhancing mental clarity. Magnesium threonate is more focused on brain health.

Glutathione
Glutathione is a potent antioxidant produced by the liver. It plays an essential role in tissue building and repair, immune function, and protecting against diseases like cancer. It can also improve insulin sensitivity, slow aging, and help with fat metabolism. Some believe it has additional benefits like treating autism and even preventing cancer.

Colostrum
Colostrum can significantly improve gut health, reduce inflammation, and promote the healing of the intestinal lining.

Vitamin D & Zinc
Vitamin D and zinc are critical for maintaining testosterone levels. A recommended dose is 5000 IU of Vitamin D and 30-60 mg of zinc daily (closer to 30 mg long term). These two nutrients support immune function and hormone health.

Resveratrol for Circulation
In addition to its other benefits, resveratrol supports blood elasticity and can enhance circulation. It’s advisable to get a blood test for hematocrit to monitor your circulation and overall blood health.

Omega-3 Fatty Acids
Omega-3s are essential for cognitive function. This group of polyunsaturated fats (including ALA, EPA, and DHA) plays a vital role in maintaining brain structure and function, neurotransmitter production, and mood regulation. Omega-3s can reduce inflammation and support mental clarity.
To get your Omega-3s, aim for two servings of fatty fish (like salmon or sardines) per week. If you don’t enjoy fish, high-quality fish oil supplements are a great alternative. Vegans and vegetarians can get ALA from plant sources such as flaxseeds, chia seeds, and walnuts, but they should supplement with DHA and EPA for optimal results. Omega-6 should be balanced with Omega-3 to avoid inflammation, so be sure to avoid seed oils. Adding flaxseed or chia seeds to smoothies or yogurt is an easy way to incorporate Omega-3s into your diet.

Collagen
Collagen is the most abundant protein in the body, forming the fibers that make up connective tissue. It’s essential for the health of skin, bones, muscles, tendons, and cartilage.

Creatine
Creatine is beneficial for both active and inactive individuals. It helps improve muscle strength, supports energy levels, and aids brain function. For those who exercise, creatine boosts performance and recovery, while non-exercisers may experience enhanced mental clarity and muscle preservation, especially with aging. A daily dose of 3–5 grams is typically safe and supports both physical and cognitive well-being.

Ingredients and Additives to Avoid

1. Artificial Sweeteners & Flavor Enhancers

  • Aspartame & Sucralose: Found in many “sugar-free” or “diet” products. These sweeteners are linked to gut imbalance, inflammation, leaky gut, and even potential DNA damage.

  • Natural flavoring / Natural fructose flavoring: Vague and often used to hide highly processed chemical compounds, including MSG or derivatives of corn syrup.

2. Processed Sugars & Syrups

  • High Fructose Corn Syrup (HFCS), Corn Syrup, Corn Sugar: These rapidly spike blood glucose and insulin, promote fat gain, and contribute to insulin resistance, inflammation, and fatty liver.

3. Nitrates & Nitrites

  • Sodium Nitrates: Common in deli meats, bacon, and jerky. Linked to increased cancer risk and inflammation. Choose meats labeled nitrate-free, uncured, grass-fed, or free-range.

4. Hydrogenated & Partially Hydrogenated Oils

  • These are artificial trans fats that damage cardiovascular health, increase LDL cholesterol, and drive inflammation in the body.

5. Seed Oils (Industrial Vegetable Oils)
Highly processed and pro-inflammatory due to excess omega-6s. Avoid these:

  • Corn oil

  • Canola oil

  • Cottonseed oil

  • Soybean oil

  • Sunflower oil

  • Safflower oil

  • Grapeseed oil

  • Rice bran oil

6. Carrageenan
A thickener often found in dairy alternatives and processed foods. Known to irritate the gut lining, cause inflammation, and is considered potentially carcinogenic.

7. Genetically Modified Ingredients
Avoid foods made with corn, soy, and wheat, as they are commonly genetically engineered and heavily treated with glyphosate, a pesticide linked to hormone disruption and cancer.

8. Artificial Vitamins & Fortified Foods

  • Folic Acid: A synthetic version of folate used in many enriched or fortified foods (like breads, cereals, and pasta). Folic acid must be converted by the liver and is especially problematic for people with MTHFR gene mutations. Unmetabolized folic acid can build up in the blood and may be linked to cognitive and immune issues, even increased cancer risk.

    • Avoid foods labeled “enriched” or “fortified.” Instead, get natural folate from leafy greens, liver, avocados, and supplements with methylfolate.

  • Cyanocobalamin: A synthetic B12 form. Look for methylcobalamin, a more bioavailable and natural option.

9. Fluoride & Chlorine
Both are neurotoxic and found in most municipal tap water. Linked to developmental and cognitive decline, especially in children.

  • Avoid drinking tap water. Use a high-quality water filter that removes fluoride and chlorine (look for reverse osmosis or activated alumina filters).

  • Choose fluoride-free toothpaste and avoid fluoride treatments unless medically necessary.

10. Poor-Quality Whey Protein
Avoid whey powders that include added sugar, soy, milk solids, or artificial flavors. These spike insulin, may contain allergens, and disrupt digestion. Choose grass-fed, cold-processed whey isolate with minimal ingredients.

11. PFAS Chemicals (Per- and polyfluoroalkyl substances)
Known as “forever chemicals,” PFAS are found in non-stick cookware, food packaging, takeout containers, stain-resistant clothing, and tap water. These compounds accumulate in the body and have been linked to:

  • Hormonal disruption

  • Infertility

  • Immune dysfunction

  • Certain cancers

  • Liver and thyroid damage

How to Reduce PFAS Exposure:

  • Use glass, stainless steel, or ceramic containers instead of plastic or non-stick cookware.

  • Avoid non-stick pans—choose cast iron or PFAS-free ceramic options.

  • Never microwave food in plastic or coated paper packaging.

  • Filter your water using a system designed to remove PFAS (look for reverse osmosis or activated carbon filters certified for PFAS).

  • Avoid fast food wrappers, microwave popcorn bags, and takeout containers, which often contain PFAS linings.

  • Use hypochlorous acid as a non-toxic cleaner. It helps break down contaminants and is a safer alternative to chemical-heavy cleaning products that may contribute to environmental PFAS exposure.

Optimize Nutrition & Fasting – Prioritize nutrient-dense, anti-inflammatory foods (e.g., grass-fed meats, organ meats, bone broth, and cruciferous vegetables) while eliminating processed foods, sugar, and seed oils. Incorporate intermittent fasting or extended fasting to stimulate autophagy and immune function.

Maximize Sleep & Circadian Rhythm – Prioritize deep, high-quality sleep (cold, dark room, no blue light before bed) and sync with the sun to enhance melatonin production and immune recovery.

Hormetic Stress & Detoxification – Use infrared sauna, cold exposure, red light therapy, and dry brushing to stimulate mitochondrial function and detox pathways (support liver and lymphatic system).

Optimize Gut Health & Microbiome – Support gut bacteria with probiotics, fermented foods, and prebiotics while eliminating gut irritants. If applicable, use functional medicine tests (e.g., stool analysis) to identify pathogens or dysbiosis.

Supplements (Daily dosing varies person to person):

Vitamin C:

• 1–2g (daily) for maintenance

• 5–10g (split into doses) during sickness (tolerance-based)

• IV Vitamin C: 10–25g per session (1–2x per week if needed)

Vitamin D3 + K2:

• 5,000–10,000 IU D3 + 100–200 mcg K2 (daily)

Zinc:

• 30–50mg (daily, take with food to avoid nausea)

• During illness: Up to 75mg short-term

NAC (N-Acetyl Cysteine):

• 600–1,200mg (daily)

• During illness: 1,200–2,400mg (split doses)

Glutathione (Liposomal or IV):

• 500–1,000mg (daily, oral liposomal)

• IV Therapy: 1,000–2,500mg per session (1–2x per week if needed)

Magnesium (Glycinate or Threonate):

• 200–400mg (daily, before bed for relaxation)

Methylation

How your body processes nutrients

I went down a rabbit hole of watching Gary’s videos. As I don’t expect you to do the same, this video will give you a large understanding on how the body and nutrients work together. If you only watch one of his videos, let it be this one. He will go into detail on things I briefly mentioned on this page.

Topics included in the video:

  • His background and credibility, as well as his experience and the science of why you need to consider what you put into your body.

  • Anxiety, ADD, ADHD, OCD, Gut Health, and Brain Fog.

  • What you should completely avoid in your diet.

Recommendations for your health goals

Products I use

Click the image to learn more

Optimize Minerals

This can condense and simplify your supplement routine. I like the taste, but I love the clean ingredients. Remember this, foods today do not carry the same nutrient density that they used to. Minerals have been stripped in processing. Because of this we can become vitamin and mineral deficient. That’s where Optimize Minerals steps in. I’d encourage checking the website out so you can see how you’d benefit.

Perfect Amino

Protein is an important macro-nutrient. Most forms do not get fully absorbed. Body Health has many great products, but the one I take are the Essential Amino Acids (Perfect Amino). Body Health’s doctors formulated the perfect ratio for 99% utilization in the body. This means faster recovery, build and maintain muscle, and boost energy. Best part is it doesn’t break a fast. Their website will tell you why it is worth taking.

Echo Go+

If you have seen Down to Earth with Zac Efron, you know there is more to learn about water. Do you own research, but I have found that hydrogen water is amazing for my body. It combats inflammation, reduces aging, provides energy, enhances muscle recovery, increases hydration, etc. This is a water bottle that you tap a button and it adds hydrogen to your water in minutes. The added hydrogen is excellent for gut health as well.

Baja Gold

Traditional table salt can be high in sodium, refined and bleached, contain anti-caking agents, and lack trace minerals your body needs. Baja Gold is a sea salt that is unrefined, naturally harvested, and not synthetic or chemically processed. Containing 90+ naturally occurring trace minerals it is a phenomenal alternative. I will add a pinch to water a few times daily when sick or if I have a headache. Plus, its great for cooking and baking!

Disclaimer: The content provided on this website is for informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. I am not a licensed medical professional. Always consult with your physician or a qualified healthcare provider before starting any new diet, supplement, or health program, especially if you have a medical condition or are taking medication.

The statements made on this website regarding dietary supplements or health products have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.

Use of any information provided on this site is solely at your own risk.

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