Nutrition

Here are 6 guidelines I follow that inform my protocol:

1. No Processed Foods
Nutrient assessments consistently show that ultra‑processed foods have higher energy density, added sugars, saturated fats, and sodium, yet lower levels of fiber, vitamins, and minerals (https://doi.org/10.1017/S1368980017000891). Feeding studies show that ultra-processed diets lead to increased food intake, even when we keep variables like macronutrients, calories, sugar, and fiber constant (https://doi.org/10.1016/j.cmet.2020.08.014).

2. No Added Sugars
Consumption of added sugars is associated with weight gain, diabetes, cancer, and cardiovascular disease (https://doi.org/10.1590/1678-98652017000500011). In contrast, berries, a key source of natural sugar, prevent cancer (https://doi.org/10.1002/biof.5520230405), cardiovascular incidents (https://doi.org/10.1111/j.1753-4887.2010.00273.x), and neurodegeneration (https://doi.org/10.1021/jf2036033).

3. Maximization of Complex and Fibrous Carbohydrates
Consumption of refined, simple carbohydrates (white rice/pasta/bread, cake, etc)  has negative impacts on physical and mental health, while fiber-rich complex carbohydrates (oats, quinoa, whole wheat products, etc) are beneficial for the microbiome (https://doi.org/10.3390/nu14183809). We also have evidence that diets high in complex carbohydrates may improve fatigue and satiety (https://doi.org/10.1038/sj.ijo.0802284). In particular, legumes have been associated with increased longevity (https://pubmed.ncbi.nlm.nih.gov/15228991/, https://doi.org/10.5772/INTECHOPEN.69127). The same can be said about leafy greens (https://doi.org/10.1016/j.foodchem.2021.130145).

4. Lean Animal or Plant-Based Protein
Consumption of vegetable protein sources is associated with better health outcomes overall compared to animal-based protein sources (https://doi.org/10.3390/nu14235115, https://doi.org/10.1093/ije/dyaa205). Within animal sources, eating fatty red meat increases the risk of death from most major causes, while eating lean white meat reduces the risk (https://doi.org/10.1136/bmj.j2241, https://doi.org/10.3390/foods11142063). Fish, as a fatty source of animal protein, is a notable exception, as it drives down inflammation and risk of heart disease (https://doi.org/10.1371/journal.pone.0005258).

5. A Preference For Unsaturated and Plant-Sourced Fats
In humans, substituting saturated or trans fats with mono- or polyunsaturated fats reduces all-cause and cause-specific mortality risk (https://doi.org/10.1017/S0007114517003889), and animal studies show significant improvements in lifespan and slower speeds of aging (https://doi.org/10.1038/nature21686, https://doi.org/10.1039/d2mo00041e, https://doi.org/10.1111/evo.12754). Extra virgin olive oil, in particular, has been shown to reduce heart attacks, stroke, atherosclerosis, hypercholesterolemia, and obesity while providing anti-inflammatory, anti-oxidant, and anti-cancer benefits (https://doi.org/10.2174/1871530317666171114121533, https://doi.org/10.5772/INTECHOPEN.96570, https://doi.org/10.1002/EJLT.201100164).

6. Many Whole Fruits and Vegetables
Increased fruit and vegetable intake is associated with lower rates of chronic disease (https://doi.org/10.1093/ajcn/70.3.475s, https://doi.org/10.3945/an.112.002154) and improved psychological health (https://doi.org/10.1093/ajcn/nqz080). Conversely, low intake of fruits and vegetables increases the risk of degenerative diseases, including cancer and cardiovascular disease (https://doi.org/10.1073/PNAS.90.17.7915).

Integrating all of these guidelines results in what we call the Mediterranean Diet. There is no perfect diet, but decades of evidence suggest that this way of eating can extend lifespan and reduce the risk of disease (https://doi.org/10.1079/096582197388554, https://doi.org/10.1079/PHN2004558, https://doi.org/10.1016/j.maturitas.2009.07.013, https://doi.org/10.1111/joim.13333).

I don't track my calories, but I know the below is approximately true
Total Calories: ~2,800
Carbohydrates: ~300g (~40%)
Protein: ~200g (30%)
Fat: ~90g (30%)
Note: I am currently tinkering with ways to lower my protein intake and increase my fat intake. I would prefer to be closer to 150g/day of protein and 110g of fat.  

Breakfast
Scrambled Eggs
3 2 whole eggs
10 8oz egg whites
1 tsp extra virgin olive oil
1 slice whole grain bread

Lunch
This takes around 10 minutes to prepare
Salad
5 oz greens
1 lemon
2 3 tsp extra virgin olive oil
Berry Bowl
1.5 cups nonfat greek yogurt
1 Tbsp chia seeds
1 Tbsp ground flax seeds
1 Tbsp hemp seeds
1 cup oats
1 scoop unflavored and unsweetened protein powder
1  Tbsp cinnamon
5g creatine monohydrate (micronized)
1 cup of any combination: blueberries, strawberries, raspberries, blackberries
1 tsp extra virgin olive oil
Additional
Multivitamin

Dinner (variable, but most often the following:)
Chicken & Lentil Veggie
1 bowl of cooked lentils
2 tsp cumin
1 tsp ginger
4oz cooked chicken breast
3 cups mixed vegetables
2 3 tsp extra virgin olive oil

Snacks
1-4 of the following: Apples, bananas, oranges
1 handful macadamia nuts