Uploaded January 2026 | Updated September 2026, 1 week ago
The new Dietary Guidelines for Americans just dropped—and for the first time in a long time, they actually make sense.
In this video, I pulled the guidelines up cold and walked through them in real time.
Here’s the short version: eat real food—and stop being afraid of the basics that actually support human physiology.
A few highlights that stood out:
- Protein is finally emphasized—around 1.2–1.6 grams per kilogram of body weight (roughly 0.55–0.8 grams per pound), which aligns well with what supports muscle, metabolic health, and long-term resilience.
- Gut health made the list—with fermented foods like sauerkraut, kimchi, kefir, and miso explicitly recommended.
- Healthy fats are no longer treated as the enemy—with butter, olive oil, and even beef tallow included, while industrial seed oils and ultra-processed fats are deprioritized.
- Whole grains are included—but refined carbohydrates are discouraged—with white bread, packaged breakfast foods, crackers, and similar staples finally being called out for what they are.
- Added sugars and sugar alcohols are addressed—with more emphasis on individual tolerance. Some sweeteners disrupt gut function for certain people, and the guidelines finally acknowledge that one-size-fits-all doesn’t apply here.
- Sodium itself isn’t the issue—ultra-processed foods are. Excess salt in packaged foods comes bundled with refined carbohydrates, industrial fats, and additives that drive metabolic dysfunction.
The guidelines also now recommend introducing potentially allergenic foods—like eggs, nut butters, shellfish, and wheat—around six months of age, reflecting strong evidence that early exposure reduces allergy risk later in life.
Are there things I’d refine? Absolutely.
Clearer distinctions between synthetic folic acid and natural folate would help. And given the current evidence, creatine deserves serious consideration for brain, muscle, and metabolic health.
But big picture, these guidelines are far more aligned with how humans actually thrive than what we’ve been handed in the past.
Drop your questions or thoughts below.
The new Dietary Guidelines for Americans just dropped—and for the first time in a long time, they actually make sense.
In this video, I pulled the guidelines up cold and walked through them in real time.
Here’s the short version: eat real food—and stop being afraid of the basics that actually support human physiology.
A few highlights that stood out:
- Protein is finally emphasized—around 1.2–1.6 grams per kilogram of body weight (roughly 0.55–0.8 grams per pound), which aligns well with what supports muscle, metabolic health, and long-term resilience.
- Gut health made the list—with fermented foods like sauerkraut, kimchi, kefir, and miso explicitly recommended.
- Healthy fats are no longer treated as the enemy—with butter, olive oil, and even beef tallow included, while industrial seed oils and ultra-processed fats are deprioritized.
- Whole grains are included—but refined carbohydrates are discouraged—with white bread, packaged breakfast foods, crackers, and similar staples finally being called out for what they are.
- Added sugars and sugar alcohols are addressed—with more emphasis on individual tolerance. Some sweeteners disrupt gut function for certain people, and the guidelines finally acknowledge that one-size-fits-all doesn’t apply here.
- Sodium itself isn’t the issue—ultra-processed foods are. Excess salt in packaged foods comes bundled with refined carbohydrates, industrial fats, and additives that drive metabolic dysfunction.
The guidelines also now recommend introducing potentially allergenic foods—like eggs, nut butters, shellfish, and wheat—around six months of age, reflecting strong evidence that early exposure reduces allergy risk later in life.
Are there things I’d refine? Absolutely.
Clearer distinctions between synthetic folic acid and natural folate would help. And given the current evidence, creatine deserves serious consideration for brain, muscle, and metabolic health.
But big picture, these guidelines are far more aligned with how humans actually thrive than what we’ve been handed in the past.
Drop your questions or thoughts below.
