Nutrition Playbook
What we eat matters.
Timing Matters.
Download Nutrition Notes and Zoe Quick Ref Guides
Read Nutrition Foundations Post
Check out resource links - Detail direct from the experts
Nutrition Notes & Worksheets
Begin building habits you enjoy.
Nutrition Posts
Primers from Trusted Experts
We choose these trusted resources to get readers started. They are trusted experts in their fields and introduce their audience to many other world leading experts.
Given the craziness of the on-line diet wars, we choice the ones below primarily because despite being in large agreement on fundamentals based on the evidence, they do provide with some differences around
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what is ready for prime time recommendation (how much and type of evidence is available).
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vegan/vegetarian vs non-vegan positions, and
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their different backgrounds.
Our apologies to the many other trusted voices we have not shared at this time.
Dr. Satchin Panda for expertise and leadership in understanding circadian rhythm, in particular, its relevance to when we eat; You will notice the strong link between CR and sleep associated with this timing.
Zoe Science and Nutrition for their balanced podcasts, quick ref resources, scientist on the cutting edge of research and co-founder Dr. Tim Spector's useful books and pragmatic perspectives.
Dr. Mark Hyman for his decades of pushing the envelope while waiting for the RCTs (gold standard evidence) to catch up, Hyman brings a functional medicine approach - treating root causes, not just symptoms. He's not afraid to admit when new evidence overrides his previous conclusions and despite the many ads and commercial ventures you will notice, there is no denying his deep insight and passion for helping real people to thrive.
Drs Dean and Ayesha Sherzai. Practicing For their expertise in Alzheimer's and insights as practicing neurologists, scientists and non-profit leaders in community health iniatives, the Sherzai's provide practical, evidence based, strategies for building a lifestyle pattern of eating (and behavior) that is good not just for future brain health, but for thriving at any age.
Knowledge Builders
20-60 Minutes
Office Hours: How to Choose the Best Diet for Your Body. The Dr. Hyman Show (Jan 2026; 30 minutes)
8 Ways to eat better in 2026 Zoe Science & Nutrition Podcast (Dec 2025; 1 hour)
Forget Crash Diets. Alan Aragon on Zoe Science and Nutrition (Feb 2026; 1 hour; scroll down to youtube video)
Deep Dives
1-2+ hours
Intermittent Fasting to Improve Health, Cognition & Longevity.
Dr. Satchin Panda on Huberman Lab (March 2023)
Lessons Learned for 2026 (part 1)
2025 highlights from The Proof with Simon Hill and guests (2Hours 30 minutes; Episode #397)
6 Lifestyle Habits that will improve your health, Satchin Panda on the Proof with Simon Hill. Begin with impacts on blood glucose and cravings at 35min:30 seconds or meal timing at 43Min (Sept 2023, 1 Hour 12 min)
Essential Reads
All in JC's library
Food For Life (2022) by Dr. Tim Spector. A guide to the new science and practical approaches to eating.
Drs Dean and Ayesha Sherzai's guide and cookbook to preventing Alzheimers. The 30-Day Alzheimer's solution. (Vegetarian/Vegan); 2021)
Dr. Satchin Panda's book "The Circadian Code" (2018) (Amazon.ca link)
A Short Primer Post On Biological Clocks at mycircadianclock.org (Hosted by Dr. Panda)
