IMHO the base framework can and must be simple and unnuanced and easy to remember:

* eat as little and never drink: sugar, alcohol

* seek: stuff that feeds you and your gut biome and doesn't cause diarrhea (aka avoid ultra-processed food)

* bonus: at least once a week: fish, salad, nuts, fruits

Sure, thats not nuanced. But the message is simple: If you eat/drink sugar, alcohol or processed foods, then your body will degrade faster and your biological organism will run on pain, inflammation and fatigue.