Nutrition here is food, not a tribe. Protein enough to keep muscle, plants you actually digest, fewer ultra-processed snacks, alcohol as a tax. Keto, paleo, vegan, slow-carb: they mostly work when they cut junk and hit protein. They fail when they become an identity.
Lyon will talk protein. Sims will talk fuel around training and the cycle. Hyman will talk food as signal. Berg will talk keto. Hold the overlap: whole food, enough protein, not grazing 16 hours if that wrecks you (see fasting).
A plate that works on a Tuesday
Build around a protein source, a pile of plants, a fat that is not a vending-machine oil bath. Eat most of it in a window you can keep. If you lift, do not run a tiny deficit for months. If you have a cycle, do not copy a 25-year-old man’s cut onto a luteal week.
This is the parent habit under metabolism, muscle, and gut. Supplements are for gaps, on supplementation. Labs if you are guessing: biomarkers.
FAQ
Do I have to pick keto?
No. Lowering ultra-processed starch and sugar is the common win. Keto is one way. It is not the only way.
How much protein?
More than the dusty RDA if you lift or you are over 40. Spread it. If kidneys are actually impaired, that is a labs talk.
Is seed oil the whole war?
Ultra-processed food is the bigger pattern. Obsessing over one oil while eating like a vending machine is a hobby.
Not a diet prescription. Allergies, GI disease, and eating-disorder history need a clinician.