Educational content only. The Site is intended to provide general information. Holistic Human, LLC and Kurt Bravata, MD are not providing you medical advice, medical referrals and/or a medical consultation. ...
Food as medicine
Whole, unprocessed food is one of the strongest levers you have for sustaining good health. The best diet is the one you can maintain or adapt as needed to meet your metabolic and nutritional needs.
The Whole30 is a 30-day elimination diet designed to reset your relationship with food by removing the most common dietary triggers of inflammation, gut disruption, and hormonal imbalance. For 30 days, you eliminate sugar, alcohol, grains, legumes, soy, and dairy — then systematically reintroduce them to identify which foods affect your health, energy, and mood.
Learn moreThe Paleo diet is a nutritional approach inspired by the eating patterns of our Paleolithic ancestors — before the advent of agriculture. It eliminates grains, legumes, dairy, refined sugar, and processed foods, and emphasizes meat, fish, eggs, vegetables, fruits, nuts, and seeds.
Learn moreConsistently ranked as one of the healthiest diets in the world, the Mediterranean diet is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea — Greece, Italy, Spain, and southern France. It emphasizes abundant fruits and vegetables, whole grains, legumes, nuts, seeds, and olive oil as the primary fat source.
Learn moreDeveloped by Dr. Steven Gundry, the Plant Paradox diet is based on the idea that certain plant proteins called lectins — found in grains, legumes, nightshade vegetables, and some fruits — can damage the gut lining, trigger inflammation, and contribute to autoimmune disease and weight gain.
Learn moreDASH stands for Dietary Approaches to Stop Hypertension. Originally developed to lower high blood pressure without medication, the DASH diet has proven benefits far beyond blood pressure control — reducing LDL cholesterol, improving insulin sensitivity, supporting kidney health, and reducing the risk of heart disease and stroke.
Learn morePlant-based diets — whether fully vegan (no animal products) or vegetarian (no meat but may include dairy and eggs) — are associated with lower rates of heart disease, type 2 diabetes, obesity, and certain cancers. They tend to be high in fiber, antioxidants, and phytonutrients while being lower in saturated fat and cholesterol.
Learn moreThe ketogenic diet is a very low-carbohydrate, high-fat diet that shifts the body into a metabolic state called ketosis, where fat becomes the primary fuel source instead of glucose. Originally developed to treat epilepsy, it has gained widespread attention for weight loss, blood sugar control, and mental clarity.
Learn moreEat the rainbow — aim for 5–9 servings of colorful fruits and vegetables daily. Choose whole, unprocessed foods over packaged and refined products.
Your kitchen
Scan a barcode or search a food, then keep a private tally for the day. A record, not a diet.