What to Eat Now: US Dietary Guidelines 2025 decoded. And how the way the world eats will change everything, including you.

Food advice that finally meets real life and your future.

We break down the new U.S. Dietary Guidelines for 2025 and translate them into clear, doable steps you can apply today, whether you’re an athlete, a busy parent, or just trying to feel better and think sharper. From higher protein targets to gut-friendly eating, we explore what matters, what to skip, and how to turn policy into a plate you can repeat.

We start with personalization, calories, and hydration. Then we dig into the biggest shift: prioritizing protein at every meal, with a target of 1.2 to 1.6 g/kg and a focus on quality sources. We highlight microbiome health with vegetables, fruit, legumes, whole grains, and fermented foods, and explain why ultra-processed foods create the wrong gut signals over time.

You’ll hear practical guidance on fruits and vegetables, healthy fats from fish, eggs, nuts, seeds, olives, and avocados, and a realistic approach to whole grains that respects calorie budgets. We get candid about added sugars, plus alcohol moderation and sodium basics, including when active people should add salt for hydration. Finally, we share how to implement all of this to plan macros without overthinking and with some smart tools like your favotire chat bot. 

If this helped you rethink your plate, follow the show, leave a quick review, and share this episode with someone who wants more energy, better focus, and a simpler way to eat well.  

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Link to US Dietary Guidelines

Chapters

• 0:00 Why U.S. Guidelines Matter Globally
• 1:39 Personalization, Calories, And Hydration
• 6:09 Protein Priority And Quality Sources
• 10:42 Dairy, Microbiome, And Fermented Foods
• 14:20 Fruits, Veggies, Fats, And Whole Grains
• 18:05 Cutting Added Sugar, Alcohol, And Sodium
• 21:05 Serving Sizes And Calorie Budgets