Three forms of nutrition restriction.

• Time restriction (when you eat).
• Caloric restriction (how much you eat).
• Diet restriction (what you eat).

Figure out what type of foods to avoid or do less of.

• Fructose – moderate (dose control). (“Nutrition — Fructose and Glucose“)
  • Fructose may trigger fat storage, fructose metabolism can be harmful.
• Processed foods – avoid. (“Nutrition — Fructose and Glucose“)
  • Lack fibers that slow down metabolism and prevent excess absorption.
• Omega-6 (PUFA) – moderate. (“Nutritition — Fatty Acids“)
  • Excess may be pro-inflammatory, watch omega-6:3 ratio. [Not conclusive]
• Transfat – avoid. (“Nutrition — Cholesterol“)
  • Increases LDL cholesterol.
• Saturated fat – moderate. (“Nutritition — Fatty Acids“)
  • May increase LDL (for some).
• Alcohol – moderate.
  • Oxidative stress.

Figure out what type of foods to include and eat in a varied manner.

• Real food. (“The Drive with Peter Attia — Robert Lustig“)
  • Low sugar, high fiber.
• Omega-3 (PUFA). (“Nutritition — Fatty Acids“)
  • Improve heart and mental health, decrease liver fat and inflammation
• Omega-9 (MUFA). (“Nutritition — Fatty Acids“)
  • May improve insulin sensitivity and decrease inflammation.
• Methylation (“Nutrition — Methylation“)
  • Vitamin B2 (riboflavin), B4 (choline, betaine), B9 (folate), B12.
  • Improve methylation cycle, drive down inflammation and DNA damage.
• Sulforaphane:  (“Nutrition —  Sulforaphane“)
  • Fix inflammation and oxidative stress.
• Spermidine: “FoundMyFitness — Guido Kroemer“)
  • May induce autophagy.

Specific foods to avoid, lower or watch:

• Supermarket packaged foods (processed foods).
• Butter, cheese, fatty meats (beef, lamb, pork), sausages.
• Sugary drinks, granola, fruit juice, candy, chocolate milk, etc. (fructose).
• Bread, potatoes, chips, rice (glycemic).
• Sunflower, corn, soybean and cottonseed oils (omega-6).
• Corn-fed meats (omega-6).
• Almonds, cashews nuts (high omega-6:3 ratios).
• Chips, fast food, peanut butter, cured or corn-fed meats, cookies, cake, salad dressing (omega-6).
• Deep-fried foods (trans-fat).

Specific foods to include in diet: 

• Proteins:
  • Lean, grass-fed meats (B vitamins, creatine):
    • Chicken breast, pork chop, skirt steak .
  • Fatty fish (B vitamins, creatine, omega-3).
    • Salmon, mackerel.
  • Shellfish: clams, oysters, mussels (B12).
  • Liverwurst (B12).
  • Shrimp (B4).
• Vegetables:
  • Green leafy vegetables (B vitamins):
    • Broccoli, spinach., asparagus, kale, lettuce, cauliflower.
  • Sprouts (B vitamins, omega-3).
  • Beet root (betaine).
  • Mushrooms (B2).
  • Shiitake mushrooms (B5).
  • Broccoli sprouts (sulforaphane).
• Other:
  • Flax and chia seeds (omega-3).
  • Macademia, olives, avocados (MUFA).
  • Yoghurt (B2).
  • Eggs (B4).
  • Bone broth (methylation).
  • Royal jelly (BH4, methylation).
  • Olive oil (omega-3).
  • Natto, aged cheese (spermidine).

Ketogenic diet (“The Drive with Peter Attia – Rhonda Patrick“)

• May not be for everyone.
  • Saturated fat may increase LDL cholesterol (for some people).
  • PUFAs may increase inflammation.
  • Difficult to make up fat requirement with MUFA only.