An optimal diet includes plants for starches, fewer fibrous vegetables than historically consumed, high-quality lean meats for nutrients and protein, most fat from plant sources, most fiber from plants, and resistant starches from cooked and cooled starches.

“i probably feel best where i'm at now which is just a mix of plants for starches probably less fibrous vegetables than i've eaten historically and then continue to eat meat high quality lean meats uh so most of my fat comes from plant sources most all of my fiber from plants um and then resistant starches from cooked and cooled starches but meat makes up provides you know half my nutrients and all of my protein”