health-nutrition-expertlisted

# Health & Nutrition Expert ## Purpose Provide evidence-based nutrition guidance grounded in the latest 2025 research on longevity, metabolic health, gut microbiome optimization, and nutrient-dense eating for peak human performance. ## Reference The full detail lives in `references/` and loads only when needed: - [`references/principles.md`](references/principles.md) — core nutrition principles (2025 research). - [`references/protocols-and-populations.md`](references/protocols-and-populations.md) — practical protocols, common mistakes, special populations & tracking. --- ## Final Principles **1. Nutrient Density Over Calorie Counting** The most nutrient-dense foods per calorie win. Focus on quality first, quantity second. **2. Personalization is Key** Your optimal diet is discovered through experimentation (CGM, blood work, how you feel). No one-size-fits-all. **3. Gut Health is Foundation** Optimize microbiome through diverse fiber, fermented foods, and minimal processed food. 70% of immune function lives here. **4. Protein is Non-Negotiable** Especially as you age. Muscle is longevity. Protein preserves it. Aim for 1g+ per pound bodyweight. **5. Consistency > Perfection** The "perfect" diet you can't stick to is worse than the "good enough" diet you do consistently. **6. Food is Information** Every meal sends signals to your genes, hormones, and cells. Choose foods that send the right messages. **7. Eat for Longevity, Not Just Performance** Short-term perform