Dr. Mark Hyman

Fiber, they're good for phytochemicals and so forth.

Fats you do need, but only small amounts, gram, milligram amounts of omega-3s and some omega-6s.

Protein you need in very large amounts.

60 to 150 or 200 grams, depending on your size, of protein.

It's a lot.

And the new guidelines finally moved beyond the sort of the bare minimum to prevent deficiency diseases, and they recognize what we need to thrive.

Now, for most people, that means prioritizing protein in every meal, especially breakfast, because people eat dessert for breakfast in America.

French toast, waffles, pancakes.

from sweetened yogurts, croissants, muffins, bagels.

I mean, the list goes on.

And that means eggs.

It means fish.

It means meat.

It means beans.

It means dairy, if you can tolerate it.

And if you're strength training and you're trying to preserve muscle or build muscle as you age, protein is even more important.

Now, the next question I got was, are whole grains really necessary for everyone?

And again, this is where personalization really matters.

Whole grains are not an essential human food.

There were no grains in our diet before the agricultural revolution.