Nutrition
Find the biggest food difference-makers.
No diet dogma here. Almost nobody fails because they didn’t follow a long enough list — they fail because the two or three changes that would have mattered most were buried in it. Start with the levers below.
Refined sugar and processed carbohydrate
For most people this is the single biggest lever — especially in the evening, when the body has the least use for the fuel.
Real food instead of highly processed food
Fried food, seed-oil-heavy food and packaged food crowd out the things the body actually rebuilds with.
Alcohol
Frequency matters more than the occasional glass. It touches sleep, blood pressure, blood sugar and the liver at once.
Protein and minerals at each meal
Most people don't need more rules. They need meals that actually contain something to build from.
When you eat, not just what
A long overnight break and a light late meal do more for many people than any list of superfoods.
Improve, measure, reassess. Food changes are worth making whether or not you are on medication — and never a reason to stop a prescription on your own.
Quick Reference tools
Food-first decision
Low B12
Deficiency can come from too little intake, poor absorption, increased need, losses, medication effects or a combination of factors. The first question is not merely “What vitamin should I take?” It is “Why is this low, and what food or physiological problem should I correct?”
- 1Is intake low?
- 2Is stomach acid/intrinsic factor or intestinal absorption impaired?
- 3Could metformin or acid-suppressing medication contribute?
- 4Is there anemia or neurologic involvement?
- 5Then decide whether food, treatment of the cause and/or B12 replacement is needed.
Go deeper
Everything already in the app, in one place.
Dr. Secret's Supplement Guide
Swipe through minerals and nutrients in about thirty seconds each.
OpenMineral Detective
Match what you're noticing to the mineral pattern behind it.
OpenHealth Conditions
See which food changes matter most for your specific condition.
OpenWater Fasting
Understand the role of fasting — and where it doesn't belong.
Open