When Chef AJ was diagnosed with pre-colon cancer, she made a life-changing decision. Instead of continuing the habits that weren’t serving her, she chose radical responsibility for her health. She committed to a strict whole food, plant-based detox program – eliminating processed foods, refined sugar, and caffeine. What started as a health wake-up call became a complete lifestyle transformation. By focusing on whole, unprocessed plant foods, fiber-rich meals, and nutrient-dense ingredients, she was able to break free from sugar addiction and caffeine dependence while supporting her colon health naturally. Her journey is a powerful reminder that healing often starts with what’s on your plate. Discipline. Consistency. Whole food nutrition. When you change your habits, you change your future.

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After being diagnosed with ovarian cancer, Sally Lipsky made a powerful decision – she changed her plate and her life. She embraced a whole food, plant-based lifestyle focused on nourishing, unprocessed foods, and committed to supporting her body from the inside out. Today, she is cancer-free and uses her story to inspire others to take charge of their health. Food is more than fuel. It can be part of your healing journey.

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When Dr. Ruby Lathon was diagnosed with thyroid cancer, she didn’t just hope for change – she became the change. She overhauled her nutrition, embraced a whole-food plant-based lifestyle, prioritized rest, stress management, and detoxification – and reclaimed her health. Healing isn’t accidental. It’s intentional. If she can rewrite her health story, so can you.

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Fatty liver CAN be reversed naturally – especially in the early stages. And no, it doesn’t require extreme dieting or medications. Your liver is one of the most resilient organs in the body. When you remove what’s overwhelming it and give it the right support, it knows how to heal. What actually helps:

• Losing just 5-10% of body weight
• Cutting added sugars & refined carbs
• Eating more whole, plant-based foods
• Moving your body consistently (even walking counts)
• Supporting insulin balance
• Prioritizing sleep & stress management

Foods matters. Lifestyle matters. Consistency matters. This isn’t about quick fixes – it’s about giving your liver the environment it needs to recover and thrive. Your body wants to heal. Support it.

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Tim Kaufman changed his lifestyle after facing serious health issues like high blood pressure and high cholesterol. Instead of masking symptoms, he cleaned up his diet and daily habits with raw, plant-based foods. Over time, his markers improved, his energy returned, and he gained the endurance to push his body further than ever. A reminder that when you change your inputs, your outcomes can change too.

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Ruth Heidrich didn’t just survive breast cancer – she rebuilt her life. Through a raw, plant-based lifestyle and disciplined movement, she went on to compete in Ironman triathlons well into her later years. Proof that when you fuel your body right, strength and longevity can follow.

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Unless you avoid all things new (and we wouldn’t blame you if you did), you are probably aware of RFK Jr.’s inverted food pyramid. Federal officials released the 2025-2030 Dietary Guidelines for Americans, emphasizing the importance of protein, whole grains, fruits, and vegetables. Is that a bad thing? It actually urges Americans to limit their intake of added sugars, explaining that “no amount’ is considered part of a healthy diet. 

The new nutrition guidelines also state that no meal should contain more than 10 grams of added sugar. Health officials are targeting highly- or ultra-processed foods and refined carbohydrates. They recommend consumers avoid packaged, prepared, or ready-to-eat foods because they contain excess sodium, added sugars, trans fats, and more. Additionally, health officials encourage Americans to “eat the right amount for you,” basing daily caloric intake on weight, height, age, sex, and level of physical activity. Portion sizes and proper hydration are just as integral to your health as what you eat. 

RFK Jr. states that his inverted pyramid acts as a guideline to help people return to the basics. He wants people to prioritize whole, nutrient-dense foods and reduce the intake of highly processed foods. This sounds great in theory, but there are a few issues with the new guidelines. We will explore what health experts think about the pyramid in this article.

Fear-mongering About Plant-Based Diets

It is no secret that plant-based diets have their health benefits. All you have to do is look at the supporting research. The new guidelines single out vegetarian and vegan diets as risky, exaggerating nutrient gaps without sufficient evidence. Yes, vegan and vegetarian diets have limited food options that contain some vital nutrients. There are fortified foods and supplements that can fill those gaps, though. In fact, supplementing key nutrients, such as vitamin B12, is an inexpensive and safe way to eat. The guidelines also ignore extensive research revealing the substantial health benefits of plant-based eating. If more people were plant-based, the country could save hundreds of billions of dollars in healthcare costs. 

Should You Consume More Full-Fat Dairy?

The new guidelines recommend three servings of full-fat dairy products (with no added sugars) per day. The guidelines state that “dairy is an excellent source of protein, vitamins, minerals, and healthy fats.” Health experts agree that one serving of full-fat dairy per day (about 1 to 1.5 ounces) is sufficient. There is not enough evidence to support the escalation of three servings per day. 

Plus, when you consider that roughly 65-70% of the world’s population is lactose intolerant, increasing dairy intake may not be the best idea. It’s also important to note that multiple servings of full-fat cheese can quickly exceed the recommended limits of daily saturated fat and sodium. Elevating cheese or full-fat dairy as a prominent health guideline may not benefit long-term health. 

Healthy Fats Are Encouraged

Healthy fats are vital for heart health, brain function, hormone production, and inflammation reduction. Additionally, they help the body absorb essential vitamins and keep you full for longer. Encouraging the consumption of healthy fats is not a bad thing, but you have to be careful where you get them. Prioritize foods that contain essential fatty acids, such as olive oil, avocado oil, walnuts, chia seeds, flax seeds, and other food sources. 

There are several contradictions about the consumption of healthy fats within the new guidelines, though. There is a numeric recommendation to limit saturated fat to 10% of your daily caloric intake. On the other hand, the guidelines emphasize meat and full-fat dairy consumption and varied portion sizes, so it is difficult to understand your limits in a real world diet setting. 

Not All Fruits And Vegetables Are Equal

The new guidelines encourage Americans to eat fruits and vegetables throughout the day, focusing on their whole forms. It is no secret that a diet rich in colorful fruits and vegetables can deliver valuable nutrients to the body. The suggestion is three servings of vegetables and two servings of fruit per day. 

While vegetables belong in any healthy diet, starchy vegetables (such as corn and potatoes) should be consumed in moderation. Additionally, fruits contain beneficial nutrients, but they can contain high levels of sugar, which will not benefit those with blood sugar issues. Berries are low-glycemic fruits and may be better than apples or bananas for people watching their blood sugar. 

The Best Advice For A Balanced Diet

Ideally, focus on simple, well-established dietary patterns that are supported by a large body of research. You don’t have to follow guidelines just because a guy said so. We believe it is best to focus on consuming a wide variety of plant-based foods, including fruits, vegetables, nuts, seeds, legumes, and whole grains. Be mindful about your portions, especially if you choose to consume animal-based foods, such as meats and dairy products. Should you choose to consume meat, make sure the beef is grass-fed/grass-finished, your poultry is free range and organic, and your fish is wild caught. Dairy should be organic as well. 

Don’t focus on hitting specific nutrients or rigid targets. Make your goal to build a balanced, flexible diet that you can maintain over time.

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Annette Larkins is redefining aging. At 84, she looks decades younger – and credits her raw vegan, plant-powered lifestyle for her glow, energy, and vitality. Her story is a reminder that what you eat every day can shape how you feel, move, and age. Healthy choices don’t just add years to life – they add life to your years.

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Mayor Eric Adams has been open about his health journey – after struggling with serious diabetes-related issues, including vision problems, he made a life-changing decision to improve his diet. By choosing more plant-based, whole foods, he saw major improvements in his health and overall quality of life. His story is a powerful reminder that what we eat matters. Choosing healthier foods isn’t just about today – it’s an investment in your future.

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There are many fad diets that focus on cutting out entire food groups, calories, and more. Unlike those diets, the portfolio diet focuses on strategically incorporating specific cholesterol-lowering foods into your daily meals. Don’t think of this as a diet; rather, it is more akin to a plant-forward way of eating that helps you maximize health benefits, particularly for optimal cardiovascular function.

What Is The Portfolio Diet?

Any smart business person knows that it is best to diversify investments. You want to make your portfolio perform as best as it can, which is why this diet focuses on combining a specific combination of functional foods. You don’t count calories; rather, you prioritize nutrient synergy. Basically, the foods you eat work together to deliver strong cholesterol-lowering effects.  The diet is built around the following food categories:

• Viscous (soluble) fiber
• Plant-based protein
• Plant sterols
• Nuts

Many studies indicate that each of those components can independently improve cholesterol markers in humans. When you combine them, their effects are amplified and they can better support lipid profiles, reduce inflammation, and improve cardiometabolic health. Although this diet is compared to the DASH diet or Mediterranean diet, it is different in that it places more emphasis on foods clinically proven to lower cholesterol levels. 

How To Follow The Diet

The beauty of this diet is that it does not require perfection. As long as you are consistent and thoughtful with your food choices every day, you can be successful. 

Core guidelines:

• Base most of your meals around plant-based foods
• Replace saturated fats with unsaturated fats
• Include multiple portfolio components daily
• Limit or avoid consumption of ultra-processed foods and refined sugars

Daily targets:

• Viscous fiber: 10 to 25 grams (g) per day
• Plant-based protein: several servings per day
• Plant sterols: 2 g per day
• Nuts: 1 to 2 ounces (oz) per day

Viscous (Soluble) Fiber Sources:

• Oats and oat bran
• Psyllium husk
• Eggplant
• Barley
• Rye
• Chickpeas
• Beans and lentils
• Okra
• Vegetables
• Whole grains
• Apples, berries, and citrus fruits

Plant-Based Protein Sources:

• Lentils
• Chickpeas
• Black beans and other beans
• Legumes
• Split peas
• Soy foods (tempeh, tofu, soybeans)

Plant Sterol-Rich Foods:

• Fortified yogurts
• Fortified juices
• Certain fortified spreads
• Fortified plant milks

Nuts:

• Almonds
• Walnuts
• Hazelnuts
• Pecans
• Pistachios
• Nut butters
• Peanuts

Foods To Limit Or Avoid:

• Red and processed eats
• Fried foods
• Sugar-sweetened beverages (such as sodas and juices)
• Refined carbohydrates
• Butter, cream, and full-fat dairy
• Packaged snacks high in trans fats

Health Benefits Of The Portfolio Diet

The primary benefit is that this way of eating helps to lower cholesterol levels. Clinical trials found that combining portfolio foods can significantly reduce LDL (bad) cholesterol levels. In fact, the effects were comparable to low-dose statin therapy in some individuals. That is largely attributed to the plant sterols blocking cholesterol absorption and soluble fiber binding to bile acids. A systematic review and meta-analysis of controlled trials involving adults with hyperlipidemia found that combining the portfolio diet with a standard cholesterol-lowering background diet significantly reduced LDL cholesterol by 17%. 

It’s possible that following the portfolio diet may help reduce inflammation, as many portfolio foods contain anti-inflammatory properties. Research shows that plant-based dietary patterns, such as the portfolio diet, is associated with lower inflammatory markers linked to heart disease.

Due to the inclusion of more viscous fiber in the portfolio diet, you may experience better gut health. This soluble fiber produces short-chain fatty acids that support both digestive and metabolic health. Research found that increasing soluble fiber intake improved microbiome diversity. In fact, systematic reviews of plant-based dietary patterns in adults, such as the portfolio diet, increased beneficial bacterial groups in the gut.

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