Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
Vegetables, fruit, nuts, seeds, whole grains and legumes fill roughly four fifths of the plate, with fish or lean meat making up the rest. Refined sugar, white flour, dairy, alcohol and heavily processed foods are kept to a minimum on the theory that they drive low-grade inflammation. Stricter versions also drop nightshades such as tomatoes and peppers, a rule with little research behind it. Most nutrition researchers would recognize the core of it as a plant-forward Mediterranean pattern with extra exclusions.
Who backs it
Sorted by strength of stance
- Tom BradyDoes it
Former NFL quarterback · The TB12 Method
He describes the regimen he follows as a mix of Eastern and Western philosophies that may look restrictive to others but feels natural to him. His book steers away from the white or pale processed foods he says many people are conditioned to eat, and toward limited dairy. That last position, he admits, sits oddly with the milk ad he once did.
Source: Boston.com: 12 excerpts from Tom Brady's new self-help book - Daniel AmenRecommends
Psychiatrist · Change Your Brain, Change Your Life
On Dan Buettner's podcast he ran through what he recommends for a healthy brain, and CNBC's write-up puts avoiding pro-inflammatory foods, sugar and processed food on the list. Exercise, new learning, omega-3s, sleep and knowing your family health history sit on it too.
Source: CNBC Make It: This is the single biggest mistake you're making that's hurting your brain health, psychiatrist says
Aimed at the same thing
Other entries filed under longevity or energy.
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Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 37 of 44 stacks: 32 do it, 3 recommend it, 2 have discussed it - ProtocolFREE, no cost
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 21 of 44 stacks: 13 do it, 0 recommend it, 8 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 44 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 7 of 44 stacks: 7 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 44 stacks: 5 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 44 stacks: 4 do it, 0 recommend it, 0 have discussed it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.