Nutritionally accountable, not just plausible

Low-carb intake reduces postprandial glucose spikes; sustained ketosis can improve insulin sensitivity in metabolically resistant individuals.

Plant-forward eating supplies high fiber and antioxidants for recovery; precise protein pairing meets endurance and strength demands without animal products.

Anti-inflammatory fats, polyphenols, and moderate carbohydrate load support insulin sensitivity and hormonal balance in women with PCOS.

Distributing 1.6 to 2.2 g of protein per kg body weight across 4 to 5 meals maximizes muscle protein synthesis during a progressive resistance program.

A moderated carbohydrate approach with adequate whole-food carbs supports glycemic control while meeting the elevated protein, folate, iron, and choline needs of pregnancy.

Sodium reduction is the single most reproducible dietary lever for lowering blood pressure; pairing it with the potassium-, magnesium-, and calcium-rich foods of the DASH pattern compounds the effect.

Removing gluten-containing wheat also lowers fructans, a common IBS trigger, while a low-FODMAP overlay can further reduce bloating and discomfort.

The Autoimmune Protocol grew out of paleo by tightening exclusions to remove the most common dietary triggers in autoimmune disease — grains, legumes, dairy, eggs, nightshades, nuts, and seeds — while keeping the whole-food protein and vegetable foundation.