Real health starts on your plate, not in a pill bottle. Pick your eating style, tap the whole foods you love, then take the free 10-day reset: three balanced meals a day, prepped ahead, built around how you already eat.
This is a sample. Your own numbers after you join.
Diet is what you eat and how you live, not a program you go on and come off. The style you eat by, Mediterranean, keto, vegan, vegetarian, pescatarian, carnivore, or something older, is your preference, and it stays yours.
Your pattern does not change what a marker needs
A low ferritin needs iron, the cofactors that let the body use it, and a gut that absorbs it, whether the plate is Mediterranean, keto, vegan or carnivore. Iron raised ferritin across 23 trialsHH-48368HH-125311. The need is the same in every style; only the foods that meet it change. The builder gives the same marker its honest answer inside each style.
Nutrients move the needle
A lab number moves when the nutrient behind it moves. Folate and B12 together lowered homocysteine and raised blood folate and B12 in older adultsHH-54327. Magnesium was linked to modest drops in blood pressure across 34 trialsHH-0392HH-137153. Vitamin D raised 25(OH)D, the marker it feeds, while HbA1c did not follow in 2 pooled analysesHH-139377HH-1351. A nutrient moves the marker it feeds, not every marker near it.
The levers beyond the plate
Not food, and they move markers.
Move until you sweat or are winded
For an extended stretch, at least 3 times a week.
High-intensity aerobic training raised HDL most consistently across 84 studiesHH-54757, lowered fasting glucose, blood pressure, HbA1c and triglycerides in older adults with type 2 diabetesHH-108690, and at 3 to 5 sessions a week lowered 24-hour blood pressure across 15 trialsHH-109062.
Our view: where we stop citing and start stating. The sweat-or-winded, 3-times-a-week threshold is ours, drawn from the intensity and frequency those trials used.
Get outside
Sunlight on your skin and in your eyes, in nature.
Sunlight on skin drives vitamin D synthesisHH-2808, though a supplement raised levels more than sunlight advice did in people already deficientHH-15648. Across 143 studies, more green space went with lower cortisol, heart rate and blood pressureHH-44403HH-44414. 2 or more hours of outdoor light a day halved new nearsightedness in childrenHH-324668.
Catch the morning light and the sunset
Before full sunrise, and again at sunset, for circadian rhythm and the hormones that ride on it.
Bright morning light, with dimmer evenings, moved the body clock earlier in 20 people whose sleep ran lateHH-15770. In 500 students, more daytime light meant earlier sleep timing, and light after dusk delayed itHH-53418. Through 126 sunless Antarctic days, 4 people's melatonin and cortisol rhythms drifted free of clock timeHH-15583.
Our view: where we stop citing and start stating. The before-sunrise and sunset timing is ours; the library holds no row yet on pre-sunrise light, and it is on the search list.
Manage mental and emotional stress
It shows up in the blood.
Across 58 trials, stress-management practice reliably lowered cortisolHH-43214; a workplace mindfulness trial lowered IL-6, a marker of inflammationHH-2623, and mindfulness-based stress reduction went with modest drops in blood pressureHH-5020.
How are you managing your mental and emotional stress?
Pick what you want to work with. Each one opens as its own page, and Back brings you here. In sample mode picks are not saved.
What Am I Feeling?Start with good, bad, mad, sad or stressed and narrow to the word that fits, with the studies behind it.Open
Meet YourselfA guided self-portrait: your patterns, your archetype, your growth edge.Open
BreathworkThe mechanisms and the methods: the breath as a daily lever on your nervous system.Open
Nervous System ResetCome back to calm in about 2 minutes: breath, sigh, and grounding.Open
Gratitude3 plain prompts a day, body, mind and beliefs, that build a record over time.Open
JournalingOne written question a day through 9 pillars of what you believe. No dogma, no right answers.Open
Reparenting5 steps to meet your own unmet needs, plus a daily kept promise.Open
Love or FearIs what is reaching you built on love, or on fear?Open
Ego or IntuitionIs this certainty yours, or were you handed it?Open
The Daily 3-6-93 minutes at a time: move, reflect and breathe. Scales to 3, 6, 9, 30, 60 or 90 minutes.Open
Chakra ToningGuided vowel-sound toning with a 3-6-9 breath.Open
Nothing picked yet.
Sleep belongs with these. 6 weeks of 1.5 hours less sleep a night raised fasting insulin in womenHH-88238; under 7 hours went with higher fasting glucose across 15 cohortsHH-138615.
The builder below is the food half. The levers ride along on every plan.
What your diet means
Your body, your feelings and your nutrients are one system
A feeling has chemistry under it. The chemistry runs on nutrients, and what you believe, practice and pay attention to changes the chemistry back. Belief shapes biology, and biology shapes belief. So this part of the page starts where most people do: with how you feel.
Our view: where we stop citing and start stating. That the three are one system is our starting point, not a study. Every line under a feeling below sits on the rows it cites, and where the library has not read something yet, it says so.
Pick a feeling. The library shows what it has read: the nutrients it links to that feeling first, then the practices (gratitude, prayer, affirmation, time in nature, moving your body, breath, stillness, writing, forgiveness, connection), then the lab markers the feeling moves or is moved by.
How are you feeling?
In sample mode nothing is saved.
How is your mood?
18,653 approved studies in this library mention mood at all; below, the ones that also name a nutrient, a practice or a marker. Counts are what this library holds, not a verdict on the evidence.
Nutrients the library links to it
134 of 199 nutrients in the universe with rows read.
Vitamin A
6 studies read in this library, 3 shown. The rows do not all agree: 5 found a link, 1 found none. Both directions are shown.
found a linkIn 101 people with relapsing-remitting multiple sclerosis, high-dose vitamin A supplementation for one year significantly improved fatigue and depression scores compared with placebo.HH-432533
found a linkChildren with recurrent respiratory infections showed markedly lower vitamins A, D, E and humoral immunity (IgG, IgA, IgM) versus controls; low BMI, prematurity, and vitamin deficiency were RRTI risk factors.HH-117352
found no linkIn a randomized trial of 72 healthy vegans, four months of a multinutrient supplement with 82 micrograms of B12 daily raised blood B12 markers, while vitamin A, choline and folate markers did not differ from placebo.HH-320348
Vitamin D
404 studies read in this library, 3 shown. The rows do not all agree: 328 found a link, 44 found none, 32 mixed. Both directions are shown.
found a linkIn a meta-analysis of 15 longitudinal studies and one trial covering nearly 50,000 people, vitamin D deficiency was associated with 45 percent higher odds of later depression, with consistent results across regions and thresholds.HH-46668
found a linkA systematic review of 70 studies found that lower serum 25-hydroxyvitamin D was mostly linked to higher depression risk and severity, and that supplementation was associated with improved depression scores in adults.HH-291958
found no linkVitamin D supplementation was not associated with improvements in depressive symptoms among adults aged 60 years or older.HH-175418
Vitamin E
24 studies read in this library, 3 shown. The rows do not all agree: 20 found a link, 1 found none, 3 mixed. Both directions are shown.
found a linkIn a meta-analysis of 12 trials, vitamin E supplementation was linked to lower depression scores, but the anxiety benefit was not statistically significant, and most trials combined vitamin E with other compounds.HH-54202
found a linkAcross 25 randomized trials in 1,453 women with polycystic ovary syndrome, emotion-focused therapy, peer support, omega-3 plus vitamin E, and mindfulness stress management were linked to reduced anxiety and depression scores.HH-46711
mixedIn a pilot study of 78 reproductive-age women with euthyroid autoimmune thyroiditis, six months of selenomethionine improved depressive symptom scores and sexual function only among those with adequate dietary vitamin E intake, not in those with low or high intake.HH-46996
Vitamin K
6 studies read in this library, 3 shown. The rows do not all agree: 4 found a link, 2 found none. Both directions are shown.
found a linkA systematic review of 14 studies found higher vitamin K intake or blood levels linked to fewer depressive symptoms, and one small RCT in women with PCOS found modest mood improvement from vitamin K2.HH-13877
found a linkIn CKD patients, dietary PUFAs, α-tocopherol, B vitamins, vitamin K, iron, copper, and fiber were inversely associated with depression and anxiety.HH-358323
found no linkIn a randomized trial of 72 healthy vegans, four months of a multinutrient supplement with 82 micrograms of B12 daily raised blood B12 markers, while vitamin A, choline and folate markers did not differ from placebo.HH-320348
Vitamin B1
10 studies read in this library, 3 shown. The rows do not all agree: 8 found a link, 1 found none, 1 mixed. Both directions are shown.
found a linkBenfotiamine reduced noise-induced depressive behavior and brain oxidative stress more effectively than N-acetylcysteine in mice.HH-143347
found a linkA 16-year-old with depression and a 17-kilogram weight loss developed Wernicke encephalopathy with low thiamine and characteristic MRI changes, and improved over one week with intravenous thiamine and nutritional support.HH-441940
found no linkIn 13 patients with anorexia nervosa and 14 controls, all given thiamine injections with no placebo arm, BMI rose in both groups and blood thiamine status did not change; the abstract reports depressive symptoms increased yet concludes mood improved.HH-73435
Vitamin B2
10 studies read in this library, 3 shown. The rows do not all agree: 7 found a link, 1 found none, 2 mixed. Both directions are shown.
found a linkReview proposes that redox-active flavin cofactors FMN and FAD link major depressive disorder's stress-related biological processes together, permitting stress-induced enhancement of microglial IL-1beta signaling alongside HPA axis and ROS involvement.HH-13699
found a linkReview of depression and seasonal affective disorder finds B vitamins and vitamin D show generally favorable preventive and therapeutic associations with depressive symptoms, particularly thiamin, riboflavin, and niacin.HH-15699
found no linkIn a randomized trial of 72 healthy vegans, four months of a multinutrient supplement with 82 micrograms of B12 daily raised blood B12 markers, while vitamin A, choline and folate markers did not differ from placebo.HH-320348
Vitamin B3
16 studies read in this library, 3 shown. The rows do not all agree: 14 found a link, 1 found none, 1 mixed. Both directions are shown.
found a linkOmega-3 as adjuvant therapy with Paxil improved depressive symptoms, memory, and cognitive function in adolescents with depression better than Paxil alone.HH-375510
found a linkThis bioinformatic analysis of human depression-symptom genetics found endocytosis-pathway genes strongly linked to hypersomnia, but explicitly does not establish any therapeutic effect of NMN.HH-104119
found no linkIn overweight adults, four weeks of daily vinegar lowered PHQ-9 depression scores more than a control pill and increased nicotinamide levels, while the CES-D difference between groups was not significant.HH-368301
Vitamin B6
47 studies read in this library, 3 shown. The rows do not all agree: 42 found a link, 2 found none, 3 mixed. Both directions are shown.
found a linkIn a double-blind trial, 100 mg daily vitamin B6 for one month produced large reductions in depression symptoms in adults with mild-to-moderate baseline depression.HH-171879
found a linkIn a small crossover trial of eight college women using oral contraceptives, 100 mg daily vitamin B6 for four weeks was associated with a 20% fall in depression scores versus an 11% rise on placebo.HH-381171
mixedIn 230 pregnant women in Bengaluru, vitamin B6 levels were associated with birth weight, and impaired folate status roughly doubled the odds of low birth weight, while vitamin B12 was not associated.HH-320349
not read yet for this feeling: 65 of 199 nutrients
20 studies read in this library, 3 shown. The rows do not all agree: 16 found a link, 2 found none, 2 mixed. Both directions are shown.
found a linkAcross 27 studies, this meta-analysis found gratitude interventions had only a modest effect on reducing depression and anxiety symptoms, smaller when compared against active control conditions rather than waitlists. The authors recommended people seeking relief from depression or anxiety use interventions with stronger evidence behind them.HH-5114
found a linkA meta-analysis of 64 randomized trials found gratitude interventions were linked to greater gratitude, better mental health, and fewer anxiety and depression symptoms, but most trials lacked blinding and were rated high risk of bias.HH-3356
mixedIn a post hoc analysis of a 6-week gratitude intervention trial, increases in gratitude-as-mood at 4 weeks, but not 2 weeks, mediated the intervention's effect on mental well-being, suggesting a dose-response relationship.HH-42858
Prayer
41 studies read in this library, 3 shown. The rows do not all agree: 37 found a link, 2 found none, 2 mixed. Both directions are shown.
found a linkA double-blind randomized trial of 31 breast cancer patients undergoing radiotherapy found that intercessory prayer was associated with reduced spiritual distress and increased religious and spiritual coping scores.HH-9240
found a linkReligious and spiritual practices produced consistent, practice-specific brain changes across prefrontal cortex, default mode network, and limbic structures, with associations to improved mood and stress reduction.HH-232861
found no linkIn a review of 21 observational studies, frequent private prayer was linked to lower rates of depression and anxiety and better coping, but showed no significant effect on blood pressure.HH-56615
Affirmation
16 studies read in this library, 3 shown. The rows do not all agree: 14 found a link, 2 found none. Both directions are shown.
found a linkMantra meditation was associated with improved mental quality of life and reduced negative mood compared to controls, with enhanced depression benefit in chronic pain.HH-250781
found a linkA meta-analysis of mostly non-clinical samples found mantra-based meditation produced small-to-moderate reductions in anxiety, depression, stress, and PTSD symptoms, but evidence quality was weakened by study bias and few trials in psychiatric patients.HH-16341
found no linkIn breast cancer patients undergoing chemotherapy, music and affirmation listening improved well-being and reduced depression and drowsiness, but showed no effect on pain, nausea, or anxiety scores.HH-16113
Time in nature
340 studies read in this library, 3 shown. The rows do not all agree: 306 found a link, 14 found none, 20 mixed. Both directions are shown.
found a linkBlue-space exposure studies lack outcome measurement standardization, preventing meta-analysis and limiting conclusions about depression-related effects.HH-269476
found a linkUrban blue-space exposure showed very small inverse associations with depression-related outcomes in adults, with minimal individual-level effect size.HH-269500
mixedA systematic review of eight randomized trials found nature-based interventions were associated with lower cortisol and self-reported stress in some studies compared with pre-intervention levels, but no trial showed significant improvement in standardized anxiety or depression scale scores versus control.HH-44420
Physical fitness and exercise
1937 studies read in this library, 3 shown. The rows do not all agree: 1717 found a link, 134 found none, 86 mixed. Both directions are shown.
found a linkMeta-meta-analysis of 81 meta-analyses (1,079 studies, 79,551 participants): exercise reduced depression (SMD minus 0.61) and anxiety (SMD minus 0.47); aerobic exercise most impactful.HH-111314
found a linkUmbrella review and meta-meta-analysis of 21 reviews (375 RCTs, 38,117 youth aged 5 -- 18): exercise reduced depression (SMD minus 0.45) and anxiety (SMD minus 0.39) in children and adolescents.HH-111321
mixedCognitive exercise significantly improved cognitive function in patients with Alzheimer's disease and cognitive impairment, but no exercise modality improved depressive symptoms.HH-246506
Breathwork
108 studies read in this library, 3 shown. The rows do not all agree: 89 found a link, 14 found none, 5 mixed. Both directions are shown.
found a linkThis protocol describes a planned randomized trial of a four-week breathing exercise program for about 100 young people aged 16 to 24 with anxiety and depression; no results are reported yet.HH-425558
found a linkAudiovisual stimulation significantly improved mood by reducing anxiety and depression and enhanced cognitive performance similarly to or better than meditation.HH-297888
found no linkIn a randomized trial of 98 Australian paramedic students, 12 weeks of twice-daily A52 breathwork practice significantly lowered stress, anxiety and depression scores and raised resilience compared to controls, though insomnia and wellbeing scores showed no significant change.HH-43014
Meditation and mindfulness
791 studies read in this library, 3 shown. The rows do not all agree: 730 found a link, 38 found none, 23 mixed. Both directions are shown.
found a linkMeta-analysis of 15 trials found virtual reality-based mindfulness interventions reduced depression and anxiety, with larger effects in older adults and sessions lasting 30 minutes or less.HH-308496
found a linkMeta-analysis of 107 trials found CBT and mindfulness-based interventions both significantly improved depression, anxiety, and stress in adults with diabetes or cancer, with CBT showing larger effects.HH-320789
mixedA meta-analysis of nine randomized trials with 581 people diagnosed with major depressive disorder found mindfulness yoga significantly reduced depression severity, with anxiety also improving, though effects on rumination were inconsistent across studies.HH-43317
Journaling
85 studies read in this library, 3 shown. The rows do not all agree: 65 found a link, 15 found none, 5 mixed. Both directions are shown.
found a linkAcross 31 randomized studies with long-term follow-up, expressive writing showed a small but significant overall reduction in depression, anxiety, and stress symptoms, with the benefit tending to emerge after a delay rather than immediately.HH-5180
found a linkA meta-analysis of eight randomized trials with 929 pregnant women found expressive writing was effective at reducing post-traumatic stress symptoms, but showed no expected benefit for anxiety or stress, with effects on depression remaining inconclusive.HH-43461
found no linkIn a pilot study of 37 adults, better diet quality and higher dietary fibre intake were linked to a larger boost in positive mood after positive expressive writing, with no effect on negative mood.HH-43546
Forgiveness practice
8 studies read in this library, 3 shown.
found a linkA meta-analysis of forgiveness-focused psychological interventions found reduced depression, anger, hostility and stress, and increased positive affect and forgiveness levels among adolescents and adults with interpersonal hurts.HH-59073
found a linkReviewing five meta-analyses, this paper found forgiveness interventions increased reported forgiveness, hope, and reduced depression and anxiety versus no intervention, with process-based approaches outperforming brief cognitive-decision models.HH-59138
found a linkA study of Pakistani patients with chronic widespread pain developed and tested a religiously integrated forgiveness intervention aimed at reducing comorbid depression and pain-related outcomes.HH-10020
Social connection
294 studies read in this library, 3 shown. The rows do not all agree: 271 found a link, 8 found none, 15 mixed. Both directions are shown.
found a linkLarger social network size and frequent contact were modestly associated with lower depression in community-dwelling older adults.HH-346208
found a linkHIV-related stigma was associated with increased odds of anxiety (1.89x), depression (1.61x), and suicidal ideation (1.83x), while social support was protective.HH-257640
found no linkPhysical activity was prospectively associated with higher cardiac vagal tone over ten years, while depressive symptoms, work stress, and social support were not associated.HH-245456
Markers it moves, or is moved by
8 of 8 markers with rows read.
Cortisol
1091 studies read in this library, 3 shown. The rows do not all agree: 975 found a link, 55 found none, 61 mixed. Both directions are shown.
found a linkNutritional interventions including Mediterranean dietary patterns, omega-3 fatty acids, and probiotics reduced neuroinflammation and regulated hypothalamic-pituitary-adrenal axis function in depression.HH-156209
found a linkA meta-analysis and case-control study found blood cortisol was higher in depressed patients with suicidal behavior than in healthy controls, but hair cortisol was actually lower in the suicidal-behavior group than in non-suicidal depressed patients.HH-52275
mixedA meta-analysis of 12 studies covering over 580 pregnant women found antenatal depression was associated with a blunted cortisol awakening response and a flatter daily cortisol slope, but not with total daily cortisol output.HH-49780
CRP and IL-6 (inflammation)
466 studies read in this library, 3 shown. The rows do not all agree: 400 found a link, 33 found none, 33 mixed. Both directions are shown.
found a linkC-reactive protein showed small association with depression that became non-significant when controlling for age, obesity, medical conditions, and substance use.HH-256221
found a linkA meta-analysis of 32 studies in adults over 50 found both C-reactive protein and interleukin-6 were linked to depression, with inflammation more often preceding depression than following it.HH-49316
mixedMeta-analysis found IL-6 elevated in elderly with depression, while inflammatory markers showed inconsistent elevation in Alzheimer's disease compared to controls.HH-335985
HbA1c and glucose
316 studies read in this library, 3 shown. The rows do not all agree: 274 found a link, 21 found none, 21 mixed. Both directions are shown.
found a linkDiabetes-related distress was associated with poorer glycemic control (higher HbA1c) more than depression in patients with diabetes.HH-368852
found a linkCognitive behavioral therapy and mindful self-compassion significantly improved glycemic control in patients with comorbid type 2 diabetes and depression.HH-390511
found no linkBehavioral activation significantly reduced depressive symptoms but showed no significant improvements in HbA1c in adults with type 2 diabetes.HH-390398
Blood pressure
269 studies read in this library, 3 shown. The rows do not all agree: 229 found a link, 28 found none, 12 mixed. Both directions are shown.
found a linkVirtual reality significantly reduced perioperative anxiety, depression, and systolic blood pressure in 42 randomized trials of adult surgical patients.HH-251757
found a linkSound-based meditation with singing bowls and recorded 528-Hz audio reduced anxiety, depression, salivary cortisol, and systolic blood pressure versus music control.HH-306786
found no linkIn hypertensive older adults, 12 weeks of Tai Chi did not differ significantly from healthy-aging education classes in depressive symptoms, resilience or C-reactive protein, though both groups improved in depression and resilience scores.HH-246416
Heart rate variability
310 studies read in this library, 3 shown. The rows do not all agree: 267 found a link, 28 found none, 15 mixed. Both directions are shown.
found a linkMajor depressive disorder was associated with decreased parasympathetic tone on heart rate variability measures, suggesting reduced autonomic flexibility.HH-268115
found a linkIn a systematic review, six randomized trials of HRV biofeedback added to usual care or muscle relaxation reported greater symptom improvement in depression and PTSD after four to eight weeks, on a small evidence base.HH-60359
found no linkIn 11 recreationally active women completing a crossover trial after strenuous exercise, whey protein isolate lowered the cortisol awakening response compared with placebo, but produced no measurable change in mood states, heart-rate variability, or fatigue.HH-44579
Ferritin and iron
134 studies read in this library, 3 shown. The rows do not all agree: 117 found a link, 6 found none, 11 mixed. Both directions are shown.
found a linkA systematic review of 15 randomized trials in women of reproductive age found iron supplementation improved attention, memory, subjective fatigue, and mood in most studies, especially when baseline iron status was low.HH-48519
found a linkPernicious anemia, caused by autoimmune antibodies against intrinsic factor and parietal cells, results in severe vitamin B12 deficiency with cardiac and neuropsychiatric complications.HH-386408
mixedThis meta-analysis of 22 studies covering over 52,000 people found double-fortified salt with iron and iodine significantly raised hemoglobin and ferritin and reduced anemia, though its effects on cognition and other functional outcomes were mixed.HH-46936
Vitamin D (25-OH D)
396 studies read in this library, 3 shown. The rows do not all agree: 324 found a link, 41 found none, 31 mixed. Both directions are shown.
found a linkIn a meta-analysis of 15 longitudinal studies and one trial covering nearly 50,000 people, vitamin D deficiency was associated with 45 percent higher odds of later depression, with consistent results across regions and thresholds.HH-46668
found a linkA systematic review of 70 studies found that lower serum 25-hydroxyvitamin D was mostly linked to higher depression risk and severity, and that supplementation was associated with improved depression scores in adults.HH-291958
found no linkVitamin D supplementation was not associated with improvements in depressive symptoms among adults aged 60 years or older.HH-175418
Thyroid (TSH, T3, T4)
407 studies read in this library, 3 shown. The rows do not all agree: 362 found a link, 20 found none, 25 mixed. Both directions are shown.
found a linkProgressive muscle relaxation twice daily for 4 weeks significantly reduced fatigue and depression in hypothyroid patients despite normal thyroid hormone replacement.HH-149166
found a linkIn adults with subclinical hypothyroidism, 12 weeks of eating selenium-biofortified wheat raised serum selenium, lowered TSH more than standard wheat, and was linked to greater reductions in depressive and anxiety scores.HH-372089
mixedSSRI treatment was associated with small decreases in T4, FT4, and T3 levels in patients with major depressive disorder, but not TSH.HH-372736
Nutrients and practices support how you feel. Nothing here diagnoses or treats anything, and a feeling that will not lift deserves a person, not a page. Library read 2026-10-15, 440,538 approved rows.
Pick the style that fits you best. It sets which foods the builder offers for every marker, and it gets baked into your AI prompt so the plan actually matches you.
Balanced omnivore: A little of everything -- quality animal protein plus plenty of plants, fiber, and healthy fats.
What the research says
In 94 German adults, omnivores had the lowest rate of insufficient vitamin D status (27 percent), against 34 percent of vegans and 53 percent of flexitariansHH-389565. In a Russian cross-sectional study, vegan diets beat omnivorous ones on most micronutrients except selenium, vitamin D and B12HH-355240. The omnivore's edge is the animal-sourced nutrients; the plate still has to carry the plants.
Nothing is off the plate by kind in this style; the proportions do the work.
Eat for ___
No labs yet? Start from what is wrong.
Pick what you feel. The Diet Builder opens with the markers the Library's symptom lines point to already flagged, so the plan leads with the foods behind them. A symptom is a question, not a diagnosis.
Your Recent Labs (optional)
Tested low in something? Type it in.
Tap any marker your recent labs showed came back low. Your plan will move the whole foods that carry the nutrients behind that marker to the top, and the matching foods further down get a gold ring.
Educational, food-first support -- not medical advice. Confirm changes with your clinician. Flagging a marker simply prioritizes nutrient-dense whole foods; it does not diagnose or treat anything.
Your food moves
3 moves for this query
About 3 food moves per query. 6 when you are correcting 2 or 3 markers at once, 9 when it is 4 or more. Nothing is flagged yet, so these are the Balanced omnivore plate's lead foods; flag a marker above and the moves follow it.
1Fatty fish (salmon, sardines, mackerel)Carries EPA, DHA.
Picked for the Balanced omnivore plate from the foods you tapped and the moves above: one line of ingredients, one sentence of method, no cooking skill assumed. Tap more foods and the recipes follow.
1Lentil and spinach potLentils, Spinach, Garlic, Onions, Tomatoes, Olive oil, sea salt.Soften a chopped onion and 2 cloves of garlic in olive oil, add chopped tomatoes and a can or 2 cups of cooked lentils, simmer 10 minutes and stir in the spinach until it wilts.
2Spinach, orange and avocado saladSpinach, Oranges, Avocado, Sunflower seeds, Olive oil, sea salt.Tear the spinach into a bowl, slice the orange and avocado over it, scatter the seeds, pour over a spoon of olive oil and a pinch of salt.
3Sardine and tomato plateSardines, Tomatoes, Onions, Olive oil, black pepper.Open a tin of sardines onto a plate with sliced tomato and a little thin-sliced onion, and pour over olive oil and black pepper.
Our view A recipe is food and a method, in our words; what each food carries is the matrix's job, below and on the moves above.
Numbers: USDA FoodData Central, SR Legacy (April 2018 release), bulk CSV, per 100 g of the food as USDA describes it, public domain (US government work). 89 foods x 73 nutrients: 4,420 cells measured, 2,077 not measured yet. Dried foods and spices read dense per 100 g; that is the measure, not a verdict.
The Four Food Groups
Tap what you actually like
No calorie math, no rules to memorize. Pick at least one whole food from each group and you have the foundation of a balanced plate. Foods with a gold ring fit your chosen style especially well.
Quality Protein
none yet
The building blocks. Anchor each meal here.
Diverse Plants
none yet
Color and variety feed a healthy gut. Aim for a rainbow.
Real Fiber
none yet
Keeps digestion, blood sugar, and fullness steady.
Essential Fats
none yet
For your brain, hormones, and staying full.
Your Plate
0/4
food groups covered 0 foods selected
Style: Balanced omnivore
Quality Protein
Diverse Plants
Real Fiber
Essential Fats
Fill the gap
You have not added a quality protein source yet.
You have not added a diverse plants source yet.
You have not added a real fiber source yet.
You have not added a essential fats source yet.
Pick a few foods above to build your prompt.
Raw Nutrients, Juices & Smoothies
Feed the cell in its most alive form
Raw and freshly-pressed foods deliver micronutrients in a form your body reads easily -- fuel for the mechanisms of the cell (the Cellular Six) and a steadier, clearer mind. This is the ground floor of the three worlds: real food, working with your body, not around it.
Optimal, not just the minimum
Here is a distinction worth knowing. The RDA -- the number you see on a label -- is a floor. It is the amount set to prevent a deficiency disease in most people. It was never meant to describe the intake where your body functions at its best.
Some research suggests that higher intakes of certain nutrients -- from a nutrient-dense diet -- may support better day-to-day function than the bare minimum. Eating for optimal simply means aiming higher than "just enough," mostly through the density and variety of what is on your plate.
This is education, not a prescription. It is about food density, not therapeutic megadoses. Know what you are stacking before you push any nutrient high on purpose -- the fat-soluble vitamins (A, D, E, K) and minerals accumulate rather than flush, so the running total is what matters. Food-first is the safest way to aim optimal.
Juice
Concentrated micronutrients with the fiber removed. Fast to absorb and gentle on digestion, but it hits blood sugar quicker, so keep portions modest and lean green.
Smoothie
The whole food, blended. You keep the fiber, so it digests slower and steadier and keeps you full. A great vehicle for greens, protein, and healthy fats in one glass.
Tap any combo to add it to your AI diet prompt.
Raw foods to consider
Simple, minimally-processed foods that keep more of their natural enzymes and nutrients. Check the ones you want to include and they will fold into your prompt.
On raw eggs, honestly: raw and undercooked eggs carry a small risk of salmonella. Pasteurized-in-shell eggs are a safer way to get the raw benefit, and anyone who is pregnant, very young, older, or immunocompromised should be cautious or skip them. Buy fresh, keep them cold, and use clean hands and gear. The same care goes for raw dairy where it is legal.
A note on the juicing lineage (Gerson)
Intensive juicing has a long history. Gerson Therapy, developed by Dr. Max Gerson in the early 20th century, is one of the ideas that popularized flooding the body with fresh plant juices and a heavily plant-based, whole-food diet. As a nutrition philosophy, it helped put raw juicing and nutrient-dense eating on the map, and that food-first spirit is worth appreciating.
The honest caveat: Gerson Therapy's claims to treat, cure, or reverse cancer or other disease are not supported by scientific evidence, and some of its practices can be harmful. It should never replace medical care. We share it here only for the food ideas -- fresh juices and plant nutrients -- not as a treatment for anything.
Prep tips that make it easy
Blend order matters: liquid first, then greens, then soft fruit, then anything frozen or hard on top. It blends smoother and saves your motor.
Drink fresh juice soon after making it. Without fiber to slow things down, it oxidizes fast -- fresher means more of what you made it for.
Batch smart: prep and freeze smoothie bags, but juice fresh or store cold in a full, sealed jar for up to 24 hours to limit air exposure.
Keep it gentle: low speed or a masticating juicer keeps things cooler and preserves delicate enzymes and compounds.
Food safety first: wash produce well, keep raw items cold, and use clean gear. For raw eggs or raw dairy, source carefully and see the safety note above.
Every way of eating has a shape
What your pattern is structurally short of -- and how to cover it
None of this is a criticism of any way of eating, and none of it is a reason to change yours. It is the honest arithmetic: each pattern makes some nutrients easy and a specific few hard. Knowing which ones are hard for you is most of the work.
Balanced omnivore
Your pick
Watch for
Variety rather than any single shortfall.
This pattern has the fewest structural gaps, which is exactly why it is the easiest one to coast on. The failure mode is not deficiency, it is a narrow rotation -- the same six foods every week hits the same nutrients and misses the same ones. The fix is boring and effective: change what you buy, not how much.
What the research says
In 94 German adults, omnivores had the lowest rate of insufficient vitamin D status (27 percent), against 34 percent of vegans and 53 percent of flexitariansHH-389565. In a Russian cross-sectional study, vegan diets beat omnivorous ones on most micronutrients except selenium, vitamin D and B12HH-355240. The omnivore's edge is the animal-sourced nutrients; the plate still has to carry the plants.
Few structural gaps. Iron and B12 if the fish and the eggs are occasional.
This is the most studied pattern on the shelf and it leaves out nothing by kind, so the gaps are habits rather than absences: fish twice a week is the line most people miss, and a plate that is mostly grain and oil can run light on iron and B12. Legumes and leafy greens carry the iron; eggs, fish and dairy carry the B12.
What the research says
In the 4-year PREDIMED trial, a Mediterranean diet with olive oil or nuts lowered diastolic blood pressure against a low-fat dietHH-355505. In US firefighters it lowered LDL-C, the ApoB/ApoA1 ratio and remnant cholesterol and raised HDLHH-355448. In fatty liver, a 2026 meta-analysis found it lowered body mass index and triglycerides modestly, with no clear advantage for most liver outcomesHH-355479.
Pescatarian
Watch for
Vitamin D, choline, iron and vitamin E, and mercury if the fish is always the large kind.
Fish and shellfish close most of the gaps a vegetarian plate has, which is why food-pattern modeling finds this pattern meets most needs. What stays short is vitamin D, choline, iron and vitamin E. Eggs carry the choline; oysters and mussels carry iron and zinc; nuts and seeds carry vitamin E. Keep most of the fish small (sardines, mackerel, salmon) and the mercury question stays small with it.
What the research says
Food-pattern modeling found a pescatarian pattern meets most nutrient needs, with vitamin D, choline, iron and vitamin E frequently below recommendationsHH-355149. Over 13 years in Switzerland, every meat-reducing diet, pescatarian included, went with lower body mass index, lower total cholesterol and less hypertension than omnivorous eatingHH-355158.
Plant-forward / vegetarian
Watch for
Vitamin B12 if eggs and dairy are light, and iron that is harder to absorb.
Plant iron is non-haem and absorbs at a much lower rate than the haem iron in meat, and the phytates in the same legumes and grains reduce zinc uptake alongside it. Both are fixable in the same move: pair iron-bearing foods with vitamin C at the same meal, and soak or sprout legumes and grains to cut the phytate load. If eggs and dairy are genuinely occasional, treat B12 as something to check rather than assume.
What the research says
A 2024 meta-analysis found vegetarian diets lowered total and LDL cholesterol, fasting glucose, HbA1c and HOMA-IR against omnivorous diets, with no difference in triglycerides or blood pressureHH-390372. Vegetarian patterns also went with lower C-reactive protein and fibrinogenHH-355275. The other direction: in 54 omnivores who ate lacto-ovo-vegetarian for 3 months, B12 intake fell 51 percent and circulating B12 fell 6 percentHH-355233.
Vitamin B12 and direct EPA/DHA. Neither is optional on this pattern.
B12 is made by bacteria and reaches humans through animal foods, so a fully plant-based diet has no reliable food source and supplementation is structural rather than an optimisation. Separately, the conversion of plant ALA from flax and chia into EPA and DHA is poor and highly variable, which is why algal oil is a direct source rather than a like-for-like swap. Iodine is the quiet third one -- it comes largely from dairy and seafood.
What the research says
Across 40 observational studies, vegans had lower body mass index, LDL cholesterol, triglycerides, fasting glucose and blood pressure than omnivoresHH-355883. The same shelf names the gaps: lower selenium, vitamin D and B12 than omnivorous dietsHH-355240, and lower serum zinc across 26 studies, with the largest gap in vegansHH-355266.
Protein density, B12, and the nutrients that cooking makes MORE available.
Two things run in opposite directions here. Raw preserves heat-sensitive compounds -- vitamin C, folate, and the myrosinase enzyme that turns broccoli sprout glucoraphanin into sulforaphane. But cooking measurably INCREASES the availability of others: lycopene from tomatoes and beta-carotene from carrots both rise with heat. Protein is the hardest part of a raw plant pattern to hit, so plan it first rather than last, and B12 has the same absence here as on any plant-only diet.
What the research says
A raw plant pattern carries the vegan absences: lower selenium, vitamin D and B12 than omnivorous diets in a Russian cross-sectional studyHH-355240. The 2026-10-08 wave holds no biomarker study of a raw vegan diet on its own.
The reading on this style is still coming in: what raw-only eating does to a marker, as distinct from vegan eating, is not yet on the shelf.
Taking grains, legumes and starchy vegetables off the plate removes most of the fiber and a large share of the magnesium, potassium and folate the standard plate gets by accident. Leafy greens, avocado, nuts and seeds carry all 4 and fit the pattern; the failure mode is a plate that is only meat and cheese. Water and salt move early on this pattern, which is where the headaches come from. Keto is also different in kind from the other styles: it switches the body onto a second fuel chain, running on ketones instead of glucose. That chain is real and well measured, and it is not for everyone. Anyone can train for a marathon; some people are built to run one. The goal underneath every style is metabolic flexibility, a body that can burn either fuel and switch between them, and the goal on every plate, keto included, is the full nutrient profile. If keto is your style, the builder keeps it and keeps the 4 nutrients above in view while you eat it.
What the research says
Across 21 trials in overweight adults with type 2 diabetes, a ketogenic diet lowered fasting glucose, HbA1c, weight and triglycerides and raised HDLHH-355010. Across 108 trials, low-carbohydrate diets lowered triglycerides and raised HDL with no effect on total or LDL cholesterol, and the weight effect faded past 12 monthsHH-355446. Across 60 trials they modestly lowered C-reactive proteinHH-355747.
Animal-based / carnivore-ish
Watch for
Fibre and plant-compound variety, and folate.
Animal foods are dense in the nutrients that are hardest to get elsewhere -- B12, haem iron, zinc, preformed vitamin A -- and carry essentially no fibre. Fibre is the food supply for the bacteria that produce short-chain fatty acids in the colon, so a pattern without it changes what the gut population can make. Folate and vitamin C also come mainly from plants. None of this requires abandoning the pattern; it requires deliberately adding plants to it.
What the research says
The library holds 1 exploratory study of people on a self-conceived carnivore diet: HbA1c and triglycerides that started high came down, and total and LDL cholesterol went upHH-354998. 1 study is a reading, not a verdict; the rest of this style's evidence is the ketogenic shelf, which it overlaps.
B12 and iron, as on any plate without meat, fish or eggs; iodine if dairy is light.
The sattvic plate is a lacto-vegetarian plate, so it carries the vegetarian arithmetic: plant iron absorbs at a lower rate and B12 comes only from dairy and fortified foods here. The spices are not decoration; turmeric, ginger, cumin and fenugreek are the part of this tradition the trials have measured most. Ghee, the fat this plate cooks in, is dairy and carries no B12 of its own.
What the research says
A 2006 randomized trial of a whole-system Ayurvedic protocol, diet included, improved HbA1c, fasting glucose, cholesterol and weight in people with type 2 diabetes and a high starting HbA1cHH-356030. A review of 10 studies found prakriti-based dietary plans went with lower body mass index, cholesterol, triglycerides, fasting glucose and blood pressureHH-356299.
The reading on this style is still coming in: the dietetics wave that asks which foods, by dosha, move which marker was written 2026-10-15 and has not landed. The foods offered here are the sattvic set as most schools teach it; your own teacher's version wins.
Traditional Chinese medicine food therapy
Watch for
Nothing by kind. The gaps come from the constitution reading, not from the pattern.
Food therapy does not take a food class off the plate; it sorts foods by nature (warming, cooling, neutral) and matches them to the person and the season, with congee, soups, ginger and cooked vegetables doing most of the daily work. Because nothing is excluded, this plate has no structural shortfall the way a vegan or carnivore plate does. What the library cannot yet do is say which food, by nature, moves which marker; that wave is written and has not landed.
What the research says
What the library holds today is the constitution side, not the food side: in healthy volunteers, 6 blood measures (creatinine, TSH, hemoglobin, monocytes, red cells and LH) tracked the Yang-Xu constitution scoreHH-356961, and a balanced constitution with bilirubin and LDL cholesterol predicted metabolic syndrome risk in a data-mining studyHH-356901.
The reading on this style is still coming in: the food-therapy wave (food natures, constitution, which food moves which marker) was written 2026-10-15 and has not landed. Until it does, this style filters nothing by kind and leads with the warming and cooling foods the builder already carries.
Okinawan / traditional
Watch for
Protein density and B12 if the fish and pork are rare; vitamin D.
The traditional plate is mostly plants by volume, sweet potato above all, with soy, seaweed and small amounts of fish and pork carrying the protein, B12 and iodine. Eaten as the tradition eats it, the plate is low in fat and in animal food, so protein and B12 are the things to plan rather than assume. Seaweed carries the iodine; the fish carries the vitamin D; the habit of stopping at 80 percent full is part of the pattern, not a tip beside it.
What the research says
In a pilot of Scandinavian adults with type 2 diabetes, an Okinawan-based diet cut body weight 7 percent and HbA1c 20 percent and improved insulin sensitivityHH-355470; a 4-week pilot in 8 people saw lower HbA1c, triglycerides and LDLHH-357332. In 553 Japanese adults, urinary markers of fish and soy went with higher HDL and folate, and with higher saltHH-357204.
2 pilots and 1 cross-sectional study: a reading, not a verdict. Larger trials of the traditional pattern are on the search list.
What these actually carry
Juices, smoothies and raw foods, with the reasoning
Most of these work because of a pairing rather than a single ingredient -- a fat that unlocks a pigment, an acid that unlocks a mineral, an enzyme that only survives if you do not cook it. That is the part a tile cannot say on its own.
Celery, cucumber, ginger, lemon
Carries
Potassium, nitrates, gingerols, vitamin C
Why it works
Celery and cucumber are mostly water with potassium and dietary nitrate, which the body converts along the nitrate-nitrite-nitric oxide pathway that relaxes blood vessels. Ginger's gingerols are the anti-inflammatory fraction. The lemon's vitamin C is here for a second reason: it improves absorption of non-haem iron from anything eaten alongside it.
Beta-carotene is a vitamin A precursor and needs fat to be absorbed, so this one is better with a meal than alone. Beetroot is one of the densest dietary nitrate sources there is. Curcumin is poorly absorbed by itself, which is why turmeric is traditionally taken with black pepper and fat rather than on its own.
Dark leaves carry lutein and zeaxanthin, the carotenoids that concentrate in the retina, plus magnesium as an enzyme cofactor and folate for methylation. Juicing removes the fibre, so the sugar from the apple arrives faster -- keep this one lean on fruit.
Citrus flavonoids sit alongside the vitamin C rather than being incidental to it, and bromelain from pineapple is a protein-digesting enzyme studied for its own effects. This is the highest-sugar combination of the four, so it belongs with food rather than on an empty stomach.
Keeping the fibre is the whole difference between this and a juice -- it slows how fast the sugar arrives and feeds the gut bacteria that make short-chain fatty acids. Flax supplies plant ALA, and it is worth knowing that conversion of ALA to EPA and DHA is poor, so this complements a direct source rather than replacing one.
Cacao is one of the densest food sources of magnesium, the cofactor for the enzymes that move cellular energy around, and its flavanols are separately studied for blood-vessel function. The fat from almond butter slows gastric emptying, which is why this one holds longer than fruit alone.
Beta-carotene, medium-chain fats, glycine and proline
Why it works
The coconut fat is not incidental: beta-carotene from the mango and the greens is fat-soluble and absorption rises substantially when fat is present in the same meal. Collagen supplies the amino acids used to build connective tissue, though the body assembles those where it needs them rather than sending them to one place.
The lowest-sugar option here, and the one that does the most for absorption -- avocado fat measurably increases carotenoid uptake from whatever it is blended with. Avocado also carries more potassium per serving than a banana, which matters for the sodium-potassium balance most modern diets get backwards.
Egg yolk is one of the few concentrated dietary sources of choline, which the body uses to build cell membranes and acetylcholine. Cooking does not destroy choline, so raw is a preference rather than a requirement -- and raw egg white contains avidin, which binds biotin, so a habit of many raw whites is the version worth avoiding.
The polyphenol content is what separates raw honey from sugar syrup, and it varies enormously by floral source and region. It is still sugar and behaves like sugar in the blood, so treat it as a better version of a sweetener rather than as a health food in its own right.
Live cultures, organic acids, vitamin K2 (in some)
Why it works
Fermentation pre-digests part of the food and leaves behind organisms and their metabolites. The effect is strain-specific rather than general, which is why a variety of ferments does more than a large amount of one, and why the sauerkraut on a shelf at room temperature is not the same product as the refrigerated one.
Heat and light degrade both the fat and the polyphenols, which is the entire argument for cold-pressing and dark bottles. Extra-virgin olive oil's polyphenols are a large part of why it behaves differently from refined olive oil, and flax oil should never be heated at all.
The argument for raw dairy is that pasteurisation denatures enzymes and some heat-sensitive vitamins. The argument against is pathogen risk, which is real and is the reason the legality varies by state and country. Source and handling do the heavy lifting here, and this is one where knowing your farm matters more than knowing the literature.
Broccoli sprouts carry far more glucoraphanin than mature broccoli -- the precursor that becomes sulforaphane when the plant is chewed or chopped and its myrosinase enzyme is released. That enzyme is heat-sensitive, which is the specific reason raw matters for this one rather than as a general principle.
Herbs are the cheapest way to raise the polyphenol variety of a meal without changing what the meal is. Parsley is unusually dense in vitamin K1, and the practical point is that a handful counts as a serving of plants rather than as a garnish.
Three balanced meals a day plus an optional snack, written out for all ten days and built around the eating style you picked above. One new habit a day on top, kept for the rest of the ten. Three things come out for the ten days -- fast food, ultra-processed food and gluten -- and everything else adds rather than restricts. Ten days is long enough to notice how you feel and far too short to move most lab markers, which is exactly why day 10 is a review rather than a finish line.
Every day, all ten days
Never drink your coffee alone. Coffee on an empty stomach and coffee alongside food are two different things. Add protein and fat and it stops being a stimulant on its own: a couple of eggs, scrambled or hard-boiled, or protein stirred into the cup. The fat slows how fast the caffeine arrives and how fast it clears, so you get a longer, flatter lift instead of a spike and a crash. Tea works the same way. Ryan's own morning is warm shilajit tea, which is lineage practice rather than a trial result, and we say so.
Set an alarm to STOP screens, not just to wake up. Most people set an alarm for the morning and nothing for the night. Light after dark is the single most reliable way to suppress your own melatonin, so the cutoff alarm is doing more work than the wake alarm.
Name one thing you are grateful for, morning and night. Out loud or written, one thing, ten seconds. It costs nothing and it is the only item on this list that touches how the whole day is filed rather than what is on the plate.
Chamomile tea in the wind-down hour. A warm, caffeine-free drink an hour before bed. The ritual and the temperature drop afterwards do as much as anything in the cup.
A snack is food, not a bag. This is where most days quietly fall over. The snack aisle is the single biggest source of ultra-processed food in an ordinary week, and a bag of chips is not competing with a good snack -- it is competing with the snack you did not prepare. Olives. Hummus with sliced bell peppers. A hard-boiled egg. A tin of sardines. Nuts you actually soaked. Every one of those is faster than a drive-through and none of them arrives with a list of additives. Decide what your two default snacks are before day one, and buy them.
Optional: make it about your own numbers. The ten days work as they are. If you have had bloodwork recently, flag the markers that came back low in the section above and the reset will name the foods carrying the nutrients behind them. If you have no labs, pick the goal that matches how you actually feel. Either way it takes about a minute and it is the difference between a generic plan and yours.
Same wake time every day, including the weekend. A consistent wake time is the largest single driver of circadian rhythm. Everything else in this reset works better on top of it and worse without it.
Out for the ten days -- all three, no exceptions
Everything else here adds. These three come out, and only for ten days. You cannot see what an addition did while the largest uncontrolled variables are still in the week.
Fast food, for ten days. Not because one burger is poison. Because you cannot see what a change did while the biggest uncontrolled variable in the week is still in the week. Ten days is short enough to hold and long enough to notice.
Ultra-processed food and the additives that come with it. The library holds 175 records on ultra-processed intake and 82 on food additives and emulsifiers, including work showing common emulsifiers altering the gut microbial layer in animal models. The point is not fear of one ingredient. It is that a plan built on whole foods has fewer moving parts, so what changes is attributable.
Gluten, for the ten days. This means the processed grain aisle, not just bread: pasta, crackers, cereal, wraps, baked goods and the breaded coating on things that are not obviously bread. Two separate reasons, worth keeping separate. First, most gluten in a normal week arrives inside ultra-processed products, so it travels with the additives above. Second, glyphosate: wheat is commonly desiccated with it shortly before harvest, which is why the processed-grain aisle is also where the residue concentrates -- the library holds 176 records on glyphosate. Our view is that ten days without it is a cheap experiment with a clear readout. If you feel no different, that is a real answer and you have lost nothing.
What each food actually carries
The nutrients behind the tiles, and the cofactors they need
Tapping a food adds it to your plan. This is what you are actually adding -- what is in it, why it matters mechanically, and the research behind it. Nothing here works alone: most of these nutrients need a partner nutrient to do their job, which is the reason the plan asks for variety rather than a single hero food.
Leafy greens (spinach, kale, chard)
Carries
Carotenoids (lutein, beta-carotene) · Magnesium · Vitamin C
Why it works
The carotenoids act as antioxidants that quench oxidative byproducts in cell membranes, while magnesium works as a cofactor for hundreds of the enzymes that build and spend cellular energy.
Colorful vegetables & fruit (carrots, bell peppers, tomatoes, sweet potato)
Carries
Beta-carotene · Lycopene · Polyphenols
Why it works
These plant pigments are lipid-phase antioxidants that quench reactive oxygen species inside cell membranes and lipoprotein particles before they can damage lipids and proteins.
Vitamin C is the required cofactor for the enzymes that cross-link collagen fibers, and it donates electrons as a water-soluble antioxidant throughout the body.
Sulforaphane activates Nrf2 signaling, switching on the cell's own internal antioxidant and detoxification enzyme production rather than acting as a direct antioxidant on its own.
EPA and DHA build directly into the phospholipid bilayer of every cell membrane, setting membrane fluidity and how well the signaling proteins embedded in that membrane function.
Algal omega-3s build cell membranes the same way marine fish oil does, while iodine is incorporated directly onto thyroglobulin to construct thyroid hormone.
Shellfish & red meat (oysters, mussels, grass-fed beef)
Carries
Zinc · Iron · Vitamin B12 · Selenium
Why it works
Zinc and iron act as catalytic cofactors and the structural core of oxygen-carrying hemoglobin, while B12 regenerates methionine in the cell's methylation cycle.
Selenocysteine is built directly into the catalytic site of glutathione peroxidase, making selenium status a direct input to one of the body's core antioxidant enzymes.
Magnesium forms the Mg-ATP complex the cell actually spends for energy, and zinc is a catalytic cofactor spanning enzyme classes from carbonic anhydrase to alcohol dehydrogenase.
Soluble fiber forms a viscous gel that slows glucose and cholesterol absorption across the gut lining, while the magnesium and iron riding along support enzyme and oxygen-transport function.
Insoluble fiber adds bulk and holds water in the gut, mechanically speeding transit and reducing how long the gut lining sits in contact with colonic contents.
Choline is the required substrate for phosphatidylcholine, the core structural phospholipid of every cell membrane, and the direct precursor to the neurotransmitter acetylcholine.
Vitamin E sits inside the membrane bilayer next to polyunsaturated fats and donates a hydrogen atom to stop lipid-peroxidation chain reactions before they spread -- guarding the same omega-3s built into your membranes.
ALA is a plant-based omega-3 that the body converts to EPA and DHA in only small amounts, so it feeds the same membrane-building pathway as fish oil, just less efficiently.
Quercetin is a flavonol antioxidant that scavenges free radicals directly and helps stabilize mast cells, tempering how the immune system reads irritant and allergen cues.
These plant polyphenols donate electrons to neutralize free radicals, while magnesium serves as a cofactor for the enzymes that build and spend cellular ATP.
Curcumin both directly scavenges reactive oxygen species and activates Nrf2-driven gene expression that upregulates the cell's own antioxidant enzyme systems.
EGCG is among the most potent dietary catechin free-radical scavengers, and it also chelates pro-oxidant metal ions that would otherwise fuel oxidative damage.
B12 is the cofactor that lets the body finish the methylation cycle and build healthy red blood cells, and it is the one nutrient a fully plant-based pattern does not reliably supply from food alone. Fortified nutritional yeast carries it in a form the gut can absorb, alongside folate, which works in the same cycle.
Nuts & seeds, general (almonds, cashews, sunflower seeds)
Carries
Copper · Vitamin E · Magnesium
Why it works
Copper is the essential cofactor for cytochrome c oxidase, the terminal enzyme in the electron transport chain that drives most cellular ATP production, and for lysyl oxidase, which cross-links collagen and elastin.
Two of these carry a caveat for the ten days specifically: oats, barley, whole grains and bran are good foods and most supermarket versions are processed wheat products. During the reset, take them gluten-free and unprocessed -- certified gluten-free oats, whole intact grains rather than flour -- or lean on legumes and vegetables for the same fibre instead.
The whole ten days, written out for every eating style
The cards above follow whichever style you picked. Here is the complete plan for all five, so you can compare them, cook for a household that does not eat the same way, or switch part-way through without losing the thread.
The other styles eat from the closest of these five: Mediterranean from Balanced omnivore; Keto / low-carb from Animal-based / carnivore-ish; Pescatarian from Plant-forward / vegetarian; Ayurvedic from Plant-forward / vegetarian; Traditional Chinese medicine food therapy from Balanced omnivore; Okinawan / traditional from Plant-forward / vegetarian.
Plant-forward / vegetarian
Day 1 -- Anchor breakfast in protein
Breakfast:
Greek yogurt with berries, pumpkin seeds and a spoon of nut butter.
Lunch:
Lentil and roasted vegetable bowl over quinoa, tahini and lemon.
Dinner:
Chickpea and spinach curry over rice. Make double.
Snack:
Cottage cheese with berries, or hummus with carrot sticks.
Day 2 -- Set the night alarm
Breakfast:
Yogurt, berries, seeds. Repeat what worked.
Lunch:
Yesterday's lentil bowl, cold, with extra lemon.
Dinner:
Black bean and sweet potato bowl with lime, cilantro, pumpkin seeds.
Snack:
Edamame, or yogurt with cinnamon.
Day 3 -- Three colors a day
Breakfast:
Yogurt with blueberries, kiwi and pumpkin seeds. Three colors already.
Lunch:
Rainbow grain bowl: quinoa, beet, carrot, red cabbage, chickpeas, tahini.
Dinner:
Ratatouille over polenta: eggplant, zucchini, tomato, pepper.
Snack:
Carrot and red pepper with hummus.
Day 4 -- One gratitude, morning and night
Breakfast:
Yogurt bowl with seeds and fruit. Gratitude before the first bite.
Lunch:
White bean and tuna salad, or chickpeas if keeping it plant-only.
Dinner:
Dal with spinach over rice. Make extra.
Snack:
Yogurt with pumpkin seeds.
Day 5 -- Fiber with every meal that has carbohydrate
Breakfast:
Oats with chia, flax, berries. Certified gluten-free oats.
Lunch:
Black bean and quinoa bowl with greens, salsa, avocado.
Dinner:
Lentil shepherd's pie with sweet potato topping.
Snack:
Hummus with raw vegetables.
Day 6 -- Fix the fats
Breakfast:
Yogurt with ground flax, walnuts and berries.
Lunch:
Sardines if you eat them. Otherwise walnut and white bean salad plus algal oil.
Dinner:
Salmon if you eat fish. Otherwise tempeh with tahini and roasted vegetables.
Snack:
Walnuts and an apple.
Day 7 -- Minerals and their cofactors
Breakfast:
Yogurt with pumpkin seeds, cacao nibs and banana.
Lunch:
Lentils with dark greens, mushrooms and pumpkin seeds.
Dinner:
Tofu and edamame stir fry with sesame, ginger, dark greens over rice.
Snack:
Pumpkin seeds and dark chocolate, 85 percent.
Day 8 -- Cook once, eat four times
Breakfast:
Overnight oats in four jars, made once.
Lunch:
Batch-cooked lentil and vegetable bowls, four containers.
Dinner:
One tray: chickpeas, squash, red onion, herbs, roasted together.
Snack:
Pre-portioned hummus and vegetables.
Day 9 -- Protect the wind-down
Breakfast:
Yogurt, seeds, fruit.
Lunch:
Leftovers from the batch, plus fresh greens.
Dinner:
Eat it earlier. Dal and rice, finished two hours before bed.
Snack:
None after dinner. Chamomile in the wind-down hour.
Day 10 -- Look at what changed
Breakfast:
Whatever version of day 1 you actually liked. That is the one that lasts.
Lunch:
Your best lunch from the ten days, repeated on purpose.
Dinner:
Cook the meal you would happily eat every week. Write it down.
Snack:
Whichever one kept you out of the vending machine.
Vegan / fully plant-based
Day 1 -- Anchor breakfast in protein
Breakfast:
Tofu scrambled with turmeric and nutritional yeast, half an avocado, berries.
Lunch:
Lentil and roasted vegetable bowl over quinoa, tahini and lemon, hemp seeds on top.
Dinner:
Chickpea and spinach curry over rice, coconut milk base. Make double.
Snack:
Hummus with carrot sticks, or a handful of walnuts.
Day 2 -- Set the night alarm
Breakfast:
Overnight chia with almond milk, berries, hemp seeds.
Lunch:
Yesterday's lentil bowl, cold, with extra lemon and seeds.
Dinner:
Black bean and sweet potato bowl with lime, cilantro, pumpkin seeds.
Snack:
Edamame, or a handful of pumpkin seeds.
Day 3 -- Three colors a day
Breakfast:
Chia pudding with blueberries, mango and pumpkin seeds.
Lunch:
Rainbow grain bowl: quinoa, beet, carrot, red cabbage, chickpeas, tahini.
Dinner:
Ratatouille over polenta: eggplant, zucchini, tomato, pepper, basil.
Snack:
Carrot and red pepper with hummus.
Day 4 -- One gratitude, morning and night
Breakfast:
Tofu scramble with greens and nutritional yeast. Gratitude first.
Lunch:
White bean salad with olives, cucumber, red onion, olive oil.
Dinner:
Dal with spinach over rice, coconut oil, cumin. Make extra.
Snack:
Trail mix: walnuts, pumpkin seeds, raisins.
Day 5 -- Fiber with every meal that has carbohydrate
Breakfast:
Oats with chia, flax, berries, almond butter. Certified gluten-free oats.
Lunch:
Black bean and quinoa bowl with greens, salsa, avocado, pumpkin seeds.
Dinner:
Lentil shepherd's pie with sweet potato topping.
Snack:
Hummus with raw vegetables.
Day 6 -- Fix the fats
Breakfast:
Chia and flax pudding, walnuts, berries. Algal oil with the meal.
Lunch:
Walnut and white bean salad, olive oil, lemon. Algal oil with the meal.
Dinner:
Tempeh with tahini sauce, roasted vegetables, quinoa.
Snack:
Walnuts and an apple.
Day 7 -- Minerals and their cofactors
Breakfast:
Tofu scramble with spinach, mushrooms, nutritional yeast, pumpkin seeds.
Lunch:
Lentils with dark greens, mushrooms, pumpkin seeds, tahini.
Dinner:
Tofu and edamame stir fry with sesame, ginger, dark greens over rice.
Snack:
Pumpkin seeds and dark chocolate, 85 percent.
Day 8 -- Cook once, eat four times
Breakfast:
Overnight oats in four jars with chia, flax and berries, made once.
Lunch:
Batch-cooked lentil and vegetable bowls, four containers.
Dinner:
One tray: chickpeas, squash, red onion, herbs, roasted together.
Snack:
Pre-portioned hummus and vegetables.
Day 9 -- Protect the wind-down
Breakfast:
Tofu scramble, greens, nutritional yeast.
Lunch:
Leftovers from the batch, plus fresh greens.
Dinner:
Eat it earlier. Dal and rice, finished two hours before bed.
Snack:
None after dinner. Chamomile in the wind-down hour.
Day 10 -- Look at what changed
Breakfast:
Whatever version of day 1 you actually liked. That is the one that lasts.
Lunch:
Your best lunch from the ten days, repeated on purpose.
Dinner:
Cook the meal you would happily eat every week. Write it down.
Snack:
Whichever one kept you out of the vending machine.
Balanced omnivore
Day 1 -- Anchor breakfast in protein
Breakfast:
Two eggs, half an avocado, a handful of berries. Coffee alongside, never alone.
Lunch:
Chicken thigh over rice with roasted peppers and a big handful of greens.
Dinner:
Salmon, roasted broccoli and sweet potato. Cook two portions and keep one.
Snack:
Hard-boiled eggs, or an apple with almond butter.
Day 2 -- Set the night alarm
Breakfast:
Leftover salmon with two eggs and greens.
Lunch:
Yesterday's chicken and rice, reheated, with fresh greens added.
Dinner:
Chicken traybake: thighs, peppers, red onion, olive oil, herbs.
Snack:
Greek yogurt, or a small handful of almonds.
Day 3 -- Three colors a day
Breakfast:
Eggs, spinach, cherry tomatoes, half an avocado.
Lunch:
Chicken salad with beet, carrot, red cabbage, olive oil and lemon.
Dinner:
Roast chicken thighs with purple sweet potato, green beans, olive oil.
Snack:
Berries with a few walnuts.
Day 4 -- One gratitude, morning and night
Breakfast:
Eggs, avocado, berries. Gratitude before the first bite.
Lunch:
Sardines or tuna over greens with olive oil, lemon, white beans.
Dinner:
Slow-cooked beef or chicken with carrots and onions. Make extra.
Snack:
Apple with almond butter.
Day 5 -- Fiber with every meal that has carbohydrate
Breakfast:
Oats with chia, berries and pumpkin seeds. Certified gluten-free oats.
Lunch:
Chicken and quinoa bowl with black beans, greens, salsa, avocado.
Dinner:
Fish with roasted Brussels sprouts, squash and wild rice.
Snack:
Raspberries, or an artichoke heart salad.
Day 6 -- Fix the fats
Breakfast:
Eggs with smoked salmon and avocado.
Lunch:
Sardine or mackerel salad with olive oil, lemon, tomatoes.
Dinner:
Salmon with asparagus, roasted potato, olive oil.
Snack:
Walnuts and an apple.
Day 7 -- Minerals and their cofactors
Breakfast:
Eggs with spinach and mushrooms. Salt properly.
Lunch:
Chicken with dark greens, mushrooms, pumpkin seeds, quinoa.
Dinner:
Shellfish or beef with roasted vegetables and a green salad.
Snack:
Dark chocolate, 85 percent, and a few almonds.
Day 8 -- Cook once, eat four times
Breakfast:
Egg muffins with spinach and peppers, six at a time.
Lunch:
Batch-cooked chicken and rice bowls, portioned into four containers.
Dinner:
One tray: protein, roots and greens, roasted together with olive oil.
Snack:
Pre-portioned nuts and fruit.
Day 9 -- Protect the wind-down
Breakfast:
Eggs, avocado, berries.
Lunch:
Leftovers from the batch. Eat earlier than usual if you can.
Dinner:
Eat it earlier. Fish or chicken with cooked greens, two hours before bed.
Snack:
None after dinner. Chamomile in the wind-down hour.
Day 10 -- Look at what changed
Breakfast:
Whatever version of day 1 you actually liked. That is the one that lasts.
Lunch:
Your best lunch from the ten days, repeated on purpose.
Dinner:
Cook the meal you would happily eat every week. Write it down.
Snack:
Whichever one kept you out of the vending machine.
Animal-based / carnivore-ish
Day 1 -- Anchor breakfast in protein
Breakfast:
Three eggs cooked in butter with leftover steak, salt, black pepper.
Lunch:
Ground beef bowl with roasted carrots and zucchini, olive oil, sea salt.
Dinner:
Salmon, roasted broccoli, butter. Cook two portions and keep one.
Snack:
Hard-boiled eggs, or a tin of sardines.
Day 2 -- Set the night alarm
Breakfast:
Leftover salmon with two eggs. Same shape as yesterday, less work.
Lunch:
Yesterday's beef bowl, reheated. Add an egg on top.
Dinner:
Lamb or beef with roasted root vegetables and butter.
Snack:
Beef jerky with no added sugar, or cheese.
Day 3 -- Three colors a day
Breakfast:
Eggs with sauteed red pepper and spinach. Two colors before 9am.
Lunch:
Beef with roasted carrot, beet and red cabbage. Color from the roasting tray.
Dinner:
Roast chicken thighs with purple sweet potato and green beans.
Snack:
Olives and cheese.
Day 4 -- One gratitude, morning and night
Breakfast:
Steak and eggs. Name your one gratitude before the first bite.
Lunch:
Tinned sardines with cucumber, olive oil, sea salt.
Dinner:
Slow-cooked beef with carrots and onions. Leftovers are tomorrow.
Snack:
Hard-boiled eggs.
Day 5 -- Fiber with every meal that has carbohydrate
Breakfast:
Eggs with avocado. The fiber today comes from the vegetables, not grain.
Lunch:
Beef with a large side of roasted vegetables. Fiber from the plants on the plate.
Dinner:
Fish with roasted Brussels sprouts and squash.
Snack:
Olives, or a boiled egg.
Day 6 -- Fix the fats
Breakfast:
Eggs with smoked salmon.
Lunch:
Tinned sardines or mackerel with cucumber and olive oil.
Dinner:
Salmon with butter, asparagus and roasted potato.
Snack:
A tin of sardines.
Day 7 -- Minerals and their cofactors
Breakfast:
Eggs with liver if you will eat it, or beef, plus salt and greens.
Lunch:
Beef with mushrooms and dark greens. Magnesium and zinc from the plate.
Dinner:
Oysters or shellfish if available, otherwise beef, with roasted vegetables.
Snack:
Cheese, or a boiled egg with salt.
Day 8 -- Cook once, eat four times
Breakfast:
Egg and sausage muffins made in a tray, six at a time.
Lunch:
Batch-cooked beef and roasted vegetables, portioned into four containers.
Dinner:
One tray: protein, roots and greens, roasted together.
Snack:
Pre-boiled eggs from the batch.
Day 9 -- Protect the wind-down
Breakfast:
Eggs and leftover protein. Keep it identical, keep it easy.
Lunch:
Leftovers from the batch. Eat earlier than usual if you can.
Dinner:
Eat it earlier. Fish or beef with cooked greens, finished two hours before bed.
Snack:
None after dinner. Chamomile in the wind-down hour.
Day 10 -- Look at what changed
Breakfast:
Whatever version of day 1 you actually liked. That is the one that lasts.
Lunch:
Your best lunch from the ten days, repeated on purpose.
Dinner:
Cook the meal you would happily eat every week. Write it down.
Snack:
Whichever one kept you out of the vending machine.
Raw / mostly uncooked plant-based
Day 1 -- Anchor breakfast in protein
Breakfast:
Soaked almonds and hemp seeds blended with berries and a raw nut butter.
Lunch:
Big chopped salad with avocado, sprouts, seeds, cold-pressed olive oil and lemon.
Dinner:
Zucchini noodles with avocado-basil sauce, walnuts, cherry tomatoes.
Snack:
Soaked walnuts and an apple.
Day 2 -- Set the night alarm
Breakfast:
Green smoothie: spinach, avocado, banana, hemp, almond milk.
Lunch:
Chopped salad with sunflower seeds, cucumber, herbs, cold-pressed oil.
Dinner:
Raw vegetable wraps in collard leaves with seed pate and herbs.
Snack:
Celery with raw almond butter.
Day 3 -- Three colors a day
Breakfast:
Berry and mixed-green smoothie with hemp and flax.
Lunch:
Rainbow slaw: red cabbage, carrot, beet, apple, sunflower seeds, lemon.
Dinner:
Zucchini ribbons with raw tomato sauce, olives, basil, pine nuts.
Snack:
Fresh berries and soaked pecans.
Day 4 -- One gratitude, morning and night
Breakfast:
Smoothie with greens, berries, hemp. Gratitude first.
Lunch:
Avocado and sprout salad with lemon, hemp seeds, sea salt.
Dinner:
Raw soup: blended cucumber, avocado, herbs, lemon, olive oil.
Snack:
Fresh fruit with soaked seeds.
Day 5 -- Fiber with every meal that has carbohydrate
Breakfast:
Chia pudding with berries and coconut.
Lunch:
Big salad with sprouted lentils, avocado, seeds, olive oil.
Dinner:
Raw pad thai: kelp noodles, cabbage, carrot, almond-lime sauce.
Snack:
Soaked chia in coconut water.
Day 6 -- Fix the fats
Breakfast:
Smoothie with avocado, flax, walnuts, greens. Algal oil alongside.
Lunch:
Avocado, walnut and sprout salad, cold-pressed olive oil.
Dinner:
Raw seed pate on cucumber rounds with olive oil and herbs.
Snack:
Soaked walnuts.
Day 7 -- Minerals and their cofactors
Breakfast:
Cacao, banana, almond and hemp smoothie with a pinch of sea salt.
Lunch:
Dark leafy salad with pumpkin seeds, avocado, sea vegetables, lemon.
Dinner:
Marinated mushroom and kelp salad with sesame, ginger, greens.
Snack:
Cacao nibs and soaked almonds.
Day 8 -- Cook once, eat four times
Breakfast:
Four smoothie bags in the freezer, blended each morning.
Lunch:
Four jars of chopped salad, dressing kept separate.
Dinner:
Big shared platter: crudites, seed pate, guacamole, olives.
Snack:
Pre-soaked nuts in a jar.
Day 9 -- Protect the wind-down
Breakfast:
Green smoothie with hemp and berries.
Lunch:
Salad from the jar with fresh dressing.
Dinner:
Eat it earlier. Blended raw soup, finished two hours before bed.
Snack:
None after dinner. Chamomile in the wind-down hour.
Day 10 -- Look at what changed
Breakfast:
Whatever version of day 1 you actually liked. That is the one that lasts.
Lunch:
Your best lunch from the ten days, repeated on purpose.
Dinner:
Make the dish you would happily eat every week. Write it down.
Snack:
Whichever one kept you out of the vending machine.
Day 8 in detail: cook once, eat four times
This is the day the reset gets cheaper rather than more expensive. The barrier is almost never the cost of the food, it is the twenty minutes on a weeknight.
Cook one protein in bulk. A tray of chicken thighs, a pot of lentils, or a dozen boiled eggs. One cooking session covers four meals and removes the decision that usually ends in takeaway.
Buy the dry version. Dried legumes, oats and whole grains cost a fraction of the tinned or pre-made version and keep for months. This is where the reset saves money rather than costing it.
Freeze flat, in portions. Flat bags thaw in minutes and stack. Portioning at cooking time is what stops the second half going to waste.
One tray, one pot. Roast the vegetables on the same tray as the protein. Fewer pans is the real difference between a plan that survives a Tuesday and one that does not.
Pick the window, not the day. Twenty minutes on any two evenings beats a lost Sunday afternoon, and it is far more likely to actually happen.
Optional: closing the gaps
The reset works on food alone. Modern soil, storage and shipping do leave gaps, and no lab test will tell you precisely which ones you have. If you want support, there are two honest routes rather than one prescription. Neither is required to do the ten days.
Route 1 -- one clinically dosed foundation
One pack that covers the broad micronutrient floor, whatever your eating style. This is the simplest way to close the gaps that modern soil, storage and shipping leave behind, and it matters most on a plant-based pattern where B12 is the reliable shortfall.
What it covers
The broad micronutrient floor: the B vitamins that run methylation, the fat-soluble vitamins A, D, E and K, and the trace minerals that act as enzyme cofactors. The argument for a floor rather than single nutrients is that these work as a network -- vitamin D needs magnesium to be activated, vitamin K directs where the calcium goes, and zinc and copper compete for the same absorption route, so moving one alone tends to move the others.
If you would rather assemble it yourself, this is the short list: the membrane antioxidant, the water-phase antioxidant, the mineral most people run short on with its cofactors, and fulvic-bound trace minerals.
What it covers
Four specific jobs rather than broad cover. A membrane-phase antioxidant for the fats in cell membranes, a water-phase antioxidant for everything outside them, magnesium as the cofactor for the enzymes that move cellular energy, and fulvic-bound trace minerals. The two antioxidants are paired deliberately: they regenerate each other, and the water-phase one recycles the membrane-phase one after it has done its work.
Only if the wind-down anchors are already in place. A supplement does not fix a schedule. Read the melatonin evidence first, including what it does not show.
What it covers
Melatonin is a hormone your own body makes in darkness, and the modern problem is usually the signal rather than the supply -- light after dark suppresses it. That is why this route sits behind the wind-down anchors rather than beside them: a supplement does not fix a schedule. Read the evidence, including what it does not show, before deciding.
Educational only. Nothing here treats, cures, prevents or diagnoses anything, and none of it replaces a clinician who knows your history.
Food Meets Measurement
What your plate is really feeding
Every food is doing something specific at the cellular level. Here is the short version for each one: the nutrients it is rich in, the cell mechanism those nutrients support, and which of the Big Three nutrition diagnostics -- PRYSM, the Omega-3 Index, or OligoScan -- tends to move because of it.
Leafy greens (spinach, kale, chard)
Carotenoids (lutein, beta-carotene) · Magnesium · Vitamin C
The carotenoids act as antioxidants that quench oxidative byproducts in cell membranes, while magnesium works as a cofactor for hundreds of the enzymes that build and spend cellular energy.
Colorful vegetables & fruit (carrots, bell peppers, tomatoes, sweet potato)
Beta-carotene · Lycopene · Polyphenols
These plant pigments are lipid-phase antioxidants that quench reactive oxygen species inside cell membranes and lipoprotein particles before they can damage lipids and proteins.
Vitamin C is the required cofactor for the enzymes that cross-link collagen fibers, and it donates electrons as a water-soluble antioxidant throughout the body.
Sulforaphane activates Nrf2 signaling, switching on the cell's own internal antioxidant and detoxification enzyme production rather than acting as a direct antioxidant on its own.
EPA and DHA build directly into the phospholipid bilayer of every cell membrane, setting membrane fluidity and how well the signaling proteins embedded in that membrane function.
Algal omega-3s build cell membranes the same way marine fish oil does, while iodine is incorporated directly onto thyroglobulin to construct thyroid hormone.
Shellfish & red meat (oysters, mussels, grass-fed beef)
Zinc · Iron · Vitamin B12 · Selenium
Zinc and iron act as catalytic cofactors and the structural core of oxygen-carrying hemoglobin, while B12 regenerates methionine in the cell's methylation cycle.
Selenocysteine is built directly into the catalytic site of glutathione peroxidase, making selenium status a direct input to one of the body's core antioxidant enzymes.
Magnesium forms the Mg-ATP complex the cell actually spends for energy, and zinc is a catalytic cofactor spanning enzyme classes from carbonic anhydrase to alcohol dehydrogenase.
Soluble fiber forms a viscous gel that slows glucose and cholesterol absorption across the gut lining, while the magnesium and iron riding along support enzyme and oxygen-transport function.
Insoluble fiber adds bulk and holds water in the gut, mechanically speeding transit and reducing how long the gut lining sits in contact with colonic contents.
Choline is the required substrate for phosphatidylcholine, the core structural phospholipid of every cell membrane, and the direct precursor to the neurotransmitter acetylcholine.
Vitamin E sits inside the membrane bilayer next to polyunsaturated fats and donates a hydrogen atom to stop lipid-peroxidation chain reactions before they spread -- guarding the same omega-3s built into your membranes.
ALA is a plant-based omega-3 that the body converts to EPA and DHA in only small amounts, so it feeds the same membrane-building pathway as fish oil, just less efficiently.
Quercetin is a flavonol antioxidant that scavenges free radicals directly and helps stabilize mast cells, tempering how the immune system reads irritant and allergen cues.
These plant polyphenols donate electrons to neutralize free radicals, while magnesium serves as a cofactor for the enzymes that build and spend cellular ATP.
Curcumin both directly scavenges reactive oxygen species and activates Nrf2-driven gene expression that upregulates the cell's own antioxidant enzyme systems.
EGCG is among the most potent dietary catechin free-radical scavengers, and it also chelates pro-oxidant metal ions that would otherwise fuel oxidative damage.
B12 is the cofactor that lets the body finish the methylation cycle and build healthy red blood cells, and it is the one nutrient a fully plant-based pattern does not reliably supply from food alone. Fortified nutritional yeast carries it in a form the gut can absorb, alongside folate, which works in the same cycle.
Nuts & seeds, general (almonds, cashews, sunflower seeds)
Copper · Vitamin E · Magnesium
Copper is the essential cofactor for cytochrome c oxidase, the terminal enzyme in the electron transport chain that drives most cellular ATP production, and for lysyl oxidase, which cross-links collagen and elastin.
Here is the whole loop: the food you choose is the same lever that moves the Big Three. Measure where you stand, eat toward the gap, then re-measure. See the Big Three nutrition diagnostics to find out which one is worth checking first.
Take this with you
This is a sample. Nothing you tap here is saved: close the tab and it is gone. After you join, your day is kept and comes back when you do. Print it or copy it now if you want to keep this one.
As a nurse, I have watched people chase the perfect supplement while their plate stays empty of real, whole foods. It is backwards. When you cover these four groups from real food, most of the daily work is already done. Supplements are meant to fill a genuine gap, not carry the whole load.
Quality protein anchors the meal and keeps you full and steady.
Diverse plants and real fiber feed your gut and your energy.
Essential fats support your brain, hormones, and staying satisfied.
Cover all four, most days, and you have a foundation you can actually keep.
A gentle note: this tool is for education and everyday wellness, not medical advice. If you have a health condition, take medications, or are making a big change, talk it through with a provider you trust.
The Diet Builder starts from a simple idea: real health starts on your plate, not in a pill bottle. You pick your eating style, tap the whole foods you love, add raw juices and smoothies, and get a ready-made prompt you can hand any AI for a full meal plan. It is a free, food-first planning tool -- education and organization, not a prescription.
FAQ
What does the Diet Builder actually do?
It helps you build a food-first picture: choose your eating style, select the whole foods you enjoy, and add juices and smoothies. Then it generates a ready-made prompt you can paste into any AI to get a full meal plan built around your choices.
Why food first?
Because the everyday raw materials for cellular health come from what is on your plate, and food is where the site always starts. The tool is built to help you get the plate right first, before thinking about anything else.
Is this a prescribed diet or medical nutrition advice?
No. It is an organizing and planning tool built around foods you choose yourself, for general education, not a prescription or medical nutrition therapy. For personalized dietary needs, check with a qualified professional.
Do I need an account or payment?
No. The Diet Builder is free and self-guided, and it works right in your browser. You can build your plan and grab the meal-plan prompt without spending anything.
My day of food
The Lab Atlas -- thelabatlas.org
Goal: Feel more energy
Eating style: balanced
Nothing picked yet.
Gaps to close:
- Quality Protein
- Diverse Plants
- Real Fiber
- Essential Fats
Food moves (3):
- Fatty fish (salmon, sardines, mackerel) (EPA, DHA)
- Leafy greens (spinach, kale, chard) (Carotenoids (lutein, beta-carotene), Magnesium, Vitamin C)
- Legumes (black beans, lentils, chickpeas) (Magnesium, Iron, Soluble fiber)
Recipes (3), extremely easy:
1. Lentil and spinach pot: Lentils, Spinach, Garlic, Onions, Tomatoes, Olive oil, sea salt. Soften a chopped onion and 2 cloves of garlic in olive oil, add chopped tomatoes and a can or 2 cups of cooked lentils, simmer 10 minutes and stir in the spinach until it wilts.
2. Spinach, orange and avocado salad: Spinach, Oranges, Avocado, Sunflower seeds, Olive oil, sea salt. Tear the spinach into a bowl, slice the orange and avocado over it, scatter the seeds, pour over a spoon of olive oil and a pinch of salt.
3. Sardine and tomato plate: Sardines, Tomatoes, Onions, Olive oil, black pepper. Open a tin of sardines onto a plate with sliced tomato and a little thin-sliced onion, and pour over olive oil and black pepper.
Grocery list:
Produce:
- Avocado
- Garlic
- Onions
- Oranges
- Spinach
- Tomatoes
Pantry and dry goods:
- black pepper
- Lentils
- Olive oil
- Sardines
- sea salt
- Sunflower seeds
Always on: Move, Nature and light, Sleep, Stress.
Copy-ready prompt for any AI
I want a simple, whole-food 10-day meal-prep plan: three balanced meals a day plus one optional snack. My main goal is: Feel more energy.
Hard exclusions for all ten days: no fast food, no ultra-processed food, and no gluten. Build every meal from whole ingredients I could buy at a market.
Assume I will batch-cook. Favour meals that reheat well and repeat ingredients across days so the shopping list stays short.
I eat as a balanced omnivore, so a mix of quality animal protein and plenty of plants works great.
Here are the whole foods I actually like and want to build around:
I have not picked anything yet from: Quality Protein, Diverse Plants, Real Fiber, Essential Fats. Please suggest a few whole-food options for those groups too, matching my diet style above.
Please give me a full day of meals (breakfast, lunch, dinner, and one snack) using these foods, keep it realistic and easy to prep, and note where I could add variety. This is for general wellness, not medical treatment.