People can advise you! People can give you their experience. People can be well meaning.

The only person who gets to choose what you eat, is yourself.

Don’t trust anyone blindly, don’t trust weak science. Your body is the most sophisticated laboratory equipment money can buy, you can experiment and see what works for you!

Verify! Verify! Verify!

• losing weight?
• gaining muscle?
• feeling better?
• sleeping better?
• bowel issues?

Things you can measure at home:

• ketones
• glucose (CGM is amazing)
• weight
• muscle mass vs fat mass
• uric acid (special meter)
• lipid panel (special meter)
• blood pressure
• heart rate
• weight lifting PRs

Things you can measure with a doctor

• uric acid - inflammation
• lipid panel
• hba1c
• crp - inflammation
• ferritin - inflammation
• homocysteine - inflammation
• liver function
• hormones!!
• fasting insulin
• tg/hdl

What do you care about?

This is really up to you! Humans are amazing and can survive on truck stop chips and zyn pouches if it needs to. If you don’t have a specific goal and just want to be generally healthy… Good luck, there is so much contradictory advice!

What I know about different diets, but always verify

Western default diet

• convenient
• your already doing it
• nobody gives you any trouble
• you can eat anything

Vegan

• good at lowering LDL
• restrictive, causes social friction
• expensive

LCHF / keto

• lowers blood pressure
• lowers blood glucose
• lowers insulin levels
• increases hdl
• improves hormones
• fat loss
• muscle gain
• food cravings go away, very easy to skip a meal
• reverses T2D
• restrictive, causes social friction (but usually can find food to eat in any restaurant)

Carnivore

• everything in keto + plus
• simple, easy to maintain
• inexpensive! (Really)
• less gut inflammation
• less body inflammation
• restrictive, social friction

Verify

Whatever you try, write down your metrics before you start, and as you progress. If it’s not working for you, then it’s not working for you, but now you know the truth.