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Food · free course

Diet Quality

Two people can eat the same calories and macros and end up with very different health. This track is about the part the calorie counter misses: the quality of the food itself — how whole it is, what it delivers beyond energy, and the eating patterns that actually hold up under decades of evidence.

11 lessons · about 73 minutes

  1. 01Quality vs quantity — food is informationWhy identical calories and macros can produce wildly different outcomes.5 min
  2. 02Whole vs ultra-processedThe NOVA scale, and why ultra-processed food is engineered to overeat.6 min
  3. 03The food groups & what each deliversWhat vegetables, legumes, grains, protein, nuts and fermented foods actually give you.6 min
  4. 04Dietary patterns that hold upMediterranean, DASH, plant-forward — and why patterns beat single foods.6 min
  5. 05Building a better plateA simple plate heuristic, a fiber target, and the 80/20 mindset that lasts.5 min
  6. 06The major diets, comparedMediterranean, DASH, keto, plant-based, paleo, carnivore — the real evidence, even-handed.8 min
  7. 07Sugar & refined carbs — the real storyAdded vs whole-food sugar, glycemic load, fructose and the liver, and the 'is sugar toxic?' nuance.7 min
  8. 08Fat quality & the omega balanceSaturated vs unsaturated nuance, the omega-6:3 ratio in real food, the seed-oil debate handled honestly, and trans fats.8 min
  9. 09Gut health & fermented foodsThe microbiome, fiber as its fuel, fermented foods, probiotics vs prebiotics, and the ~30-plants-a-week idea.7 min
  10. 10Eating for the long gameAnti-inflammatory eating, Blue Zones patterns and their caveats, what longevity diets share, and the protein-vs-longevity nuance.8 min
  11. 11Practical eatingEating out, on a budget, meal prep, reading labels, the 80/20 mindset, and what 'organic / grass-fed' actually matters.7 min