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You might enjoy genius foods:

https://www.goodreads.com/book/show/35008533-genius-foods

How do I know if this is legit or pseudoscience like alot of supplements or herbal remedy stuff.

He constantly references studies to back up what he is saying. It's a bad title I think, well for such an informative book.

The old adage "eat, not too much, mostly vegetables" still applies, but I enhance that for modernity by severely limiting processed foods.

For example food which contains https://en.wikipedia.org/wiki/Resistant_starch, because

> Resistant starch does not release glucose within the small intestine, but rather reaches the large intestine where it is consumed or fermented by colonic bacteria (gut microbiota).

... or whose starch converts to resistant starch when cooling down. Happens with the starch from potatoes, rice etc. And some of the delicious recipes of https://www.youtube.com/@YEUNGMANCOOKING should work fine (mainly plant based stuff). But have a steak or whatever you like best every now and then too, your microbiome will live with that, as long as it gets its preferred nutrients often enough. ;-)

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