McDonald’s is a solid part of my diet (mostly double cheese and sometimes chicken sandwich, never sodas). I’m in best health I’ve ever been.

The gold standard is large scale human randomized control trials (RCT). All of it shows that calorie balance (with sufficient protein), and strength training is all you need for a healthy system. Everything else is cope or people trying to sell you snake oil.

Go lift and count your macros. Do this for 30 days you’ll see night and day results if you’re just starting out.