Food-first healing, backed by science.
Here is the science.

The most evidence-backed diet for sustainable weight loss is one that creates a moderate calorie deficit (300–500 kcal below TDEE) while keeping protein high (1.6–2.2g per kg of body weight). The Mediterranean diet and whole-food low-carb approaches both have strong clinical evidence. The best diet is always the one you can maintain long-term — sustainability beats perfection every time.

With a consistent dietary approach, measurable microbiome changes begin within 2–4 weeks. Significant symptom improvement (bloating, digestion, energy) typically occurs at 6–8 weeks. Full microbiome restoration after antibiotics or severe dysbiosis can take 3–6 months of consistent probiotic foods, fibre diversity, and removal of processed food and alcohol.

For most people eating a varied whole-food diet, the core supplements worth considering regardless of diet quality are: Vitamin D3 (most people are deficient), Omega-3 (hard to get enough from food unless eating oily fish 3+ times/week), and Magnesium (soil depletion means even good diets often fall short). Everything else should come from testing first.

The anti-inflammatory diet is a pattern of eating that minimises foods that drive chronic inflammation (sugar, refined carbs, seed oils, processed meat, alcohol) and maximises foods with anti-inflammatory compounds (fatty fish, olive oil, turmeric, berries, leafy greens, walnuts, garlic). It is not a strict protocol — it is a style of eating. The Mediterranean diet is the most researched anti-inflammatory dietary pattern.

For general health: 0.8g per kg of body weight (the minimum). For muscle maintenance, active people, or those over 40: 1.6g per kg. For muscle building or weight loss with muscle preservation: 2.0–2.2g per kg. A 70kg person needs 112–154g of protein daily for optimal health. Use our Protein Calculator for your exact personalised target.

The foods with the strongest evidence for daily consumption: leafy greens (magnesium, folate, Vitamin K), berries (antioxidants, polyphenols), fatty fish or walnuts (omega-3), fermented foods such as yoghurt or kefir (gut microbiome), extra virgin olive oil (oleocanthal anti-inflammatory), garlic (cardiovascular and immune), and legumes (fibre, protein, gut health). These seven food groups cover the broadest range of health outcomes.

For most healthy adults, ketogenic eating is safe for 6–12 months and has strong evidence for epilepsy, Type 2 diabetes-friendly, and short-term weight loss. Long-term data beyond 2 years is limited. Potential concerns include elevated LDL cholesterol in some individuals, reduced fibre intake, and micronutrient deficiencies if not well-planned. A well-formulated keto diet high in vegetables, quality fats, and adequate protein mitigates most risks. Always consult a doctor before starting if you have existing conditions.