5:2 Intermittent Fasting
Eat normally for 5 days per week and restrict calories to 500-600 on 2 non-consecutive days. Shows similar effectiveness to daily...
0 hours extra
AGEs Avoidance (Cooking Methods)
Advanced Glycation End-products (AGEs) are toxic compounds formed when proteins or fats react with sugars, especially during...
No additional time — just change cooking methods
Anti-Inflammatory Diet
Dietary pattern emphasizing omega-3 fatty acids, colorful produce, herbs/spices, and whole foods while limiting refined sugars...
2-3 hours/week for cooking
Berberine as Metabolic Optimizer
Take 500mg berberine 2-3x daily to activate AMPK (the same pathway as metformin), lowering blood sugar, improving insulin...
30 seconds with meals, 2-3x daily
Bone Broth Protocol for Gut Healing
Using slow-simmered bone broth as a therapeutic food to deliver gut-healing amino acids (glutamine, glycine, proline), gelatin...
10 minutes prep + slow-cook time; daily consumption ongoing
Caloric Restriction with Optimal Nutrition (CRON)
CRON reduces caloric intake by 15-20% below maintenance while maintaining 100% of recommended daily nutrients. Okinawan...
30-45 min/day for meal planning and tracking
Calorie Counting / Macro Tracking
Systematic tracking of caloric intake and macronutrient ratios to achieve specific body composition goals. Effective for weight...
15-30 min/day for tracking
Carb Cycling
Strategic manipulation of daily carbohydrate intake aligned with training demands and body composition goals. High-carb days fuel...
Ongoing daily tracking, 4-6 week assessment cycles
Carnivore Diet
All-animal-products diet used primarily as a short-term elimination strategy (2-8 weeks) to identify food sensitivities. No...
1 hour/week for meal planning
Carnivore Elimination Protocol
Use a 30-day strict animal-only diet as a diagnostic elimination protocol to identify food sensitivities, calm autoimmune flares...
30 days strict, then 4-6 weeks systematic reintroduction
Circadian Eating
Align your eating window with your body's circadian clock. Eat most calories earlier in the day, stop eating 3 hours before bed...
0 extra hours — shifts timing only
Circadian Time-Restricted Eating (Satchin Panda Protocol)
Confine all caloric intake to an 8-10 hour window aligned with daylight hours to synchronize peripheral organ circadian clocks...
No extra time — just timing discipline
Circadian-Aligned Eating (Chrononutrition)
Timing meals and macronutrients to align with the body's circadian rhythms for optimal metabolic health. Insulin sensitivity and...
No extra time — restructuring existing meals
Creatine for Brain Function
Supplement with creatine monohydrate at 5-10g/day to boost brain phosphocreatine reserves, enhancing ATP regeneration in neurons...
30 seconds daily
Desiccated Organ Meat Supplementation
Take freeze-dried capsules of grass-fed beef liver, heart, and kidney to access nutrients at 10-100x the concentration of muscle...
1 minute daily (swallowing capsules)
Elimination Diet
Systematic removal and reintroduction of common food allergens to identify trigger foods. Used clinically for IBS, autoimmune...
2-3 hours/week for food prep and journaling
Elimination Diet for Food Sensitivities
Remove the top 6 inflammatory foods for 3-4 weeks, then reintroduce one at a time. This is the gold standard for identifying food...
Extra meal planning time for 3-4 weeks
Fasting Mimicking Diet (Valter Longo / ProLon)
A 5-day diet protocol invented at the USC Longevity Institute that tricks the body into fasting mode while still providing...
5 days per cycle, 3-4 cycles per year
Fermented Foods Protocol
A structured approach to incorporating diverse fermented foods into daily eating to increase gut microbial diversity, improve...
5 minutes daily (incorporating into meals), optional 30 min/week for homemade
Glucose Goddess Method
Simple food ordering hacks to flatten glucose spikes without changing WHAT you eat — just HOW. Eat fiber first, protein/fat...
0 extra time — changes order not content
Gut Health Protocol
Structured approach to improving gut microbiome diversity through fermented foods, prebiotic fiber, and elimination of...
1-2 hours/week for food selection and prep
Hydrogen-Rich Water
Drink water infused with molecular hydrogen gas (H2) at 1-2ppm concentration to selectively neutralize hydroxyl radicals without...
5 minutes, 2-3x daily
Intermittent Dry Fasting
Abstain from both food and water for 16-24 hours to accelerate autophagy by approximately 50% compared to water fasting, as the...
16-24 hours, once weekly
Intermittent Fasting 16:8
Time-restricted eating where you fast for 16 hours and eat within an 8-hour window. The most extensively studied and widely...
0 hours extra (it's about when you eat, not additional time)
Ketogenic Diet
Very low-carbohydrate, high-fat diet that forces the body into ketosis — burning fat for fuel instead of glucose. Shown to...
1-2 hours/week for meal planning and tracking
Low-FODMAP Diet
Three-phase dietary approach for managing IBS and functional GI disorders: restriction (4-8 weeks), systematic reintroduction...
2-3 hours/week for meal planning and tracking
Meal Prep Sunday
Spend 1-2 hours on Sunday preparing meals for the entire week. Eliminates daily decision fatigue, ensures you eat well when...
1-2 hours on Sunday, saves 5-7 hours during the week
Mediterranean Diet
Plant-forward eating pattern rich in vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish. Associated with longer...
2-3 hours/week for cooking and meal prep
Mediterranean Diet Adoption
The most studied diet in history and consistently ranked #1 by dietitians. Not really a 'diet' — it's an eating pattern: olive...
Same as current eating — just different choices
Mindful Eating Practice
Eat one meal per day with zero distractions: no phone, no TV, no book, no conversation. Just you and the food. Chew each bite...
Same time as eating, just more intentional
OMAD (One Meal A Day)
Extreme form of intermittent fasting where all daily calories are consumed in a single meal within roughly a 1-hour window. High...
0 hours extra
Omega-3 / EPA+DHA Protocol
Omega-3 fatty acids (EPA and DHA) are among the most evidence-backed supplements for cardiovascular health and longevity. Higher...
2 minutes daily
One-Meal-A-Day (OMAD) Protocol
Eat one large meal per day, fasting for approximately 23 hours. The most extreme common intermittent fasting protocol. Not for...
Saves 30-60 minutes daily (no breakfast/lunch prep)
Plant-Slant Diet
The Blue Zones dietary framework: 95% plant-based eating emphasizing beans, greens, whole grains, nuts, and fruits. Centenarians...
30-60 min/day for meal preparation
Post-Meal Walk
Walking for 10-15 minutes after meals to improve blood glucose regulation, aid digestion, and contribute to daily step count...
20-30 min/day
Probiotic-Rich Food Daily
Eat at least one serving of fermented, probiotic-rich food daily. Sauerkraut, kimchi, yogurt, kefir, kombucha, miso, or tempeh...
1 minute to eat a serving
Protein Pacing (4-5 Meals Protocol)
Distribute protein intake evenly across 4-5 meals throughout the day (25-40g per meal). The body can only synthesize ~30-40g of...
Meal planning time, no extra cooking time
Protein Timing and Distribution (Leucine Threshold)
Optimizing muscle protein synthesis by distributing protein intake evenly across 3-4 meals, each meeting the leucine threshold of...
Daily meal planning, minimal extra time
Protein-First Breakfast
Start every day with 30-40g protein within 30 minutes of waking. Stabilizes blood sugar, reduces cravings all day, increases...
10-15 min meal prep
Protein-First Eating Strategy
At every meal, eat your protein first. This simple ordering trick increases satiety, reduces total calorie intake by 15-20%...
Zero extra time — just eat in a different order
Reverse Dieting
A strategic post-diet recovery protocol that gradually increases caloric intake by 50-100 calories per week to restore metabolic...
8-16 weeks, daily tracking
Seed Oil Reduction Protocol
A dietary shift to reduce consumption of highly processed industrial seed oils (soybean, canola, sunflower, corn, cottonseed)...
Ongoing dietary habit change
Spermidine-Rich Foods for Autophagy
Spermidine is a natural polyamine that powerfully induces autophagy — the cellular cleanup process that declines with age. A...
No additional time — integrate into regular meals
Sulforaphane (Broccoli Sprouts) Protocol
Consume 2-4 oz of fresh broccoli sprouts (containing 50-100x more glucoraphanin than mature broccoli) to activate the NRF2...
5 minutes consumption, 3-4x weekly (plus sprouting maintenance)
Sulforaphane Protocol (Broccoli Sprouts)
Grow and eat broccoli sprouts daily for their massive sulforaphane content — the most potent natural Nrf2 activator. Reduces...
2 min/day rinsing, 5-day growth cycle
The 30-Day Elimination Diet
Remove the 6 most common inflammatory foods for 30 days: gluten, dairy, soy, corn, eggs, and sugar. Then reintroduce one at a...
30 days of modified eating + 2-3 weeks of reintroduction
Tim Ferriss Slow-Carb Diet
Eat the same few meals on repeat, avoiding all white carbs (bread, rice, pasta, potatoes), fruit, and caloric drinks. One cheat...
Same as normal eating — just different choices
Time-Restricted Eating (16:8 / OMAD)
Confining all daily food intake to a specific window — typically 8 hours (16:8) or as narrow as 1 hour (OMAD). The 16:8 model is...
No additional time (changes when you eat, not how long you spend)
Time-Restricted Eating (16:8 IF)
Eat all your food within an 8-hour window, fast for 16 hours. The easiest fasting protocol: skip breakfast, eat from noon to 8...
No extra time — saves time actually (no breakfast prep)
Time-Restricted Eating (Satchin Panda Protocol)
Satchin Panda's research at the Salk Institute shows that confining all food intake to an 8-12 hour window — regardless of what...
No additional time — just restructure when you eat
Weekly Meal Prep
Batch cooking and portioning meals in advance to ensure consistent healthy eating throughout the week. Reduces reliance on...
2-3 hours/week (saves 5-7 hours of daily cooking/deciding)
Whole-Food Plant-Based Diet
Diet centered on minimally processed plant foods — vegetables, fruits, whole grains, legumes, nuts, and seeds — while avoiding or...
2-3 hours/week for meal prep