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There are hints that your body cleans up cells when you fast (autophagy).

Eating dinner earlier can be beneficial to sleep because digestion raises body activity.

Yes. Fat is calorically dense and easy to overconsume, especially from hyper-palatable foods which are often greasy. I try to eat around 60g of fat per day.

I could see that. Milk is hydrating. Yogurt is a good source of calcium and protein. Can go with low-fat or fat-free options to reduce calories.

Per kg of lean mass. Someone who weighs 150kgs does NOT need to eat 300g of protein.

Nuts in moderation. Very calorically dense, easy to overeat.

Ultra-processed foods are the main enemy.

Total dietary fat should be minimized.

Evolutionary mismatch is a good guide for diet design.

Dairy is a health-promoting food.

Anti-nutrients in plants are a real health problem.

Seed oils should be avoided because they are harmful.

Calories-in/calories-out is the main driver of weight loss.

LDL cholesterol is a decisive cardiovascular risk marker.

Ketosis is a useful or optimal metabolic state.

Saturated fat is preferable and good for long-term health.

Raising metabolic rate is possible and preferable to long-term health.

Fasting is beneficial to long-term health

Nicotine from non-smoking sources can be a useful health or cognition tool.

Nicotine from non-smoking sources can be a useful health or cognition tool.

Whole grains, nuts, and legumes are health-promoting staples.

Fermented foods like kefir and kimchi are good gut-health staples

Fiber-rich vegetables like lettuce, greens, and salads should be part of your diet.

Factory-farmed pork and chicken are bad choices. Sufficiently so that it's worth stressing, rather than saying their well-fed counterparts are tastier or somewhat preferable.

Solid amounts of red meat are good or desirable