1. Sleep well and exercise regularly
2. Avoid snacking and allow occasional long fasting intervals
3. Try to eat up to thirty plant varieties a week, including nuts, seeds, and spices
4. Drink only moderate amounts of ideallyb high-polyphenols
5. Eat fruits and vegetables high in polyphenol and fibre
6. Eat less but higher-quality meat and fish
7. Ignore calories counts and seek out the higher nutritional quality of foods with the same calorific value.
8. Think about origins and ingredients - and how they affect your microbe.
9. Support small food producers and local shops instead of supermarkets.
10. Think about the environment impact of your food choices.
11. Eat fungi regularly
12. Don't use supplements unless you are ill or pregnant.
13. Always opt for realy food when you have a choice.
14. If eating convenience foods, choose the least processed ones with the fewer ingredients.
15. Don't follow blindly what someone else says is good for them - no one is average.
16. Understand that food is medicine and the right diet can be as effective as many drugs.
17. Eat something fermented every day and become an expert in fermenting.
18. Cook for yourself whenever you can
19. Try to look at all food through a different lens
20. Experiment on yourself and try something new.
Reference: Spector, T.(2024) Food for life: your guide to the new science of eating well.Great Btritain : Clay LTD Elcograf S.p.A