25 Ways to Eat Better in 2026
Microplastics have lately been showing up in terrifying places like our semen and brains. Though there are conflicting assessments of our level of exposure to microplastics and how big a risk they pose, biogeochemist Jeroen Sonke, co-author of a study on microplastics in indoor air (yes, you read that right), has this advice to avoid them:
- “All natural food items contain microplastics, some more than others: shellfish, honey and salt have particularly high levels.”
- “Food picks up microplastics from packaging. Buy your vegetables from the market, bread from the baker and meat at the butcher’s.”
- “When you microwave plastic, toxic additives leach into your food at a faster rate. Use glass or porcelain.”
11. Drink bone broth for your stomach, not your face.
Aesthetic physician Dr. Shirin Lakhani isn’t convinced of bone broth’s face-card superpowers. “It’s beneficial as an easily digestible source of amino acid,” she says, “and a good source of electrolytes, but there isn’t enough evidence that its collagen content can make a real difference to skin.” Take your cue from chefs in Asia and upgrade rice and noodle dishes with it for a rich, umami flavor, and a dose of micronutrients.
12. True health gods choose veg brine.
“Fiber matters enormously, but ferments appear to give the gut microbiome a faster tune-up,” says Dr. Drain, the fermentation expert. Why is your gut important? Glad you asked. “We now know that it’s one of the most important levers we have for long-term health,” says Tim Spector, the gut-obsessed cofounder of Zoe and author of Food for Life. “Around 70 per cent of our immune system sits in and around the gut, and our microbes continuously produce chemicals that talk to our brain and other organs. When that ecosystem is nourished with a diverse range of plants, we see better metabolic health, lower chronic inflammation and healthier aging; but when it’s fed high-risk processed foods and hardly any fiber, we see the opposite.” Vegetable brine is an underrated gut hero. “The salty, tangy liquid your kimchi sits in is packed with live microbes and postbiotic metabolites,” says Dr. Drain. “Sip it, whisk into dressings, chase an oyster with it—or even cook with it. Truly liquid gold.”
13. Fasting has its limits…
Brian Clark, a nurse anesthetist who deals with fasted individuals on the reg, says that the sense of “mental breakthrough” people report in fasted states is probably a change in the state of the neurotransmitters. “It’s not that we suddenly became cognitively stronger. The brain is not clearer, it is reacting to stress,” says Clark. “This causes us to experience an increased focus, nervousness, and the euphoria that people often mistake for clarity.”
14. … and it’s probably too soon to commit to 5 p.m. dinners for the rest of your life.
Nutritional therapist Sanniti notes that our knowledge of intermittent fasting is “constantly evolving.” In fact, a 2025 study of 19,000 people found that adults who eat only within an eight-hour window face a 135% higher risk of dying from cardiovascular disease. While the jury is out on the reason for the link, there’s enough there to stop us pledging allegiance to the 5p.m. dinner forever.
15. Man cannot survive on flame-seared tomahawk steaks alone.
“Out in the wilderness, shirtless influencer bros are communing with their inner caveman, grilling tomahawk steaks over open flames like it’s the Palaeolithic content era,” says Bodean Hammett, a chef based in Yorkshire who knows his way around an open flame. The appeal for viewers is pure primal theater: smoke, fire, and the illusion of rugged self-sufficiency. But is it healthy? “Daily tomahawks move the needle in the wrong direction,” says military fitness coach Farren Morgan. “Open flame can be fine, but heavily burnt meat and fat create harmful compounds that are known to increase the risk of cancer.”
16. The boozy 10 p.m. dinners are just as bad as you think.
“The ‘three-hour rule’ advises finishing your last meal at least three hours before bedtime, in line with your body’s circadian rhythm,” explains nutritionist Dr. Indhira Ghyssaert. “This internal clock optimizes digestion, metabolism and sleep during daylight hours. Eating closer to lights-out disrupts this, spiking blood sugar, promoting fat storage, and elevating hunger levels the next morning. If eating late is unavoidable, keep it light: 200–300 calories max.” As for alcohol, the World Health Organization last year ended the party in a more definitive way, stating that “there is no safe amount.”
17. You can avoid the boring amino acid chat.
No one wants to be that person scouring Google in the aisle at Trader Joe’s. Yes, amino acid content and lean fat percentage are important if you’re trying to tone up, but don’t be that guy. “You don’t need to obsess over amino acid charts or fat percentages when shopping,” says Steve Bennett, health coach and author of The Primal Cure: Avoid Being a Sick Statistic. “If a food came from something that once had a face, it already contains complete proteins. Instead of studying labels, stick to simple rules: choose foods with few ingredients, avoid unpronounceable additives, and watch for hidden sugars ending in ‘-ose’. ”
18. But you really do need to start paying attention to Ultra-processed foods.
Ultra-processed foods get a bad rap for a very good reason. “Diets high in UPFs are consistently linked to cardiovascular disease and type-2 diabetes,” says Whitaker, the dietitian. “They [can] promote oxidative stress and low-grade inflammation, both of which promote tumor growth.” A study in the journal Jama Oncology also found that women eating an average of 9.9 servings of UPFs a day had a significantly greater risk of precancerous polyps in the colon. While some processed foods, such as yogurt, are not going to kill you, be wary of any seemingly healthy food that’s been loaded with additives. Protein powders are often considered UPFs and some have even been found to contain harmful metals—so it’s best to proceed with moderation there as well. Whitaker puts it simply: “Focus on whole or minimally processed foods.”
19. Stop pounding the shakes and eat a real meal every once in a while.
Longevity medicine physician Dr. Alka Patel doesn’t buy the idea of surviving wholly on meal replacement shakes. “You might not die, but your gut microbiome might,” she warns. “[Meal replacement] shakes can cover basic vitamins and macros but those trillions of microbes depend on fiber diversity, plant compounds and texture to regulate digestion, immunity and more. Take that away, and key species disappear, leading to nutrient gaps, muscle loss, hormonal disruption, and slower metabolism.” Your body is built for variety, not endless sludge.
20. You can proteinmaxx on a budget.
Steaks and free-range chicken are expensive. Want more muscle-building bang for your buck? Jordan Billham, aka The Notty Chef, recommends:
