“What should I eat, Dr Alka?” I hear that question almost every day. Better eating depends on what you’re trying to change, and what your numbers say you actually need. Protein Protein is treated as foundational, not optional.
“What should I eat, Dr Alka?” I hear that question almost every day.
And my answer is always two words:
For what?
For energy? Focus? Sleep? Strength? Fat loss? Gut calm?
Better eating depends on what you’re trying to change, and what your numbers say you actually need.
Which is why I found this week intriguing.
The US released a new food pyramid. First one in 15 years. Neat. Tidy. Triangular. Except your physiology is none of those.
Here's my take. Food is not a pyramid. Swap Pyramid for Personalisation.
Let’s dive in...
(yes, it's upside down)
Where insight becomes impact
What I’ve been looking at this week…
Here’s what’s helpful and what’s missing with The New Pyramid.
What’s helpful: The 3 Ps
Protein Protein is treated as foundational, not optional. That matters for muscle, metabolism, and ageing. When protein goes up (strategically), cravings often quieten and strength becomes easier to build.
Plants Plants stay prominent, and that is a win. Fibre and polyphenols feed your gut microbes and support steadier energy. More plants usually means better bowel regularity, better appetite signals, and a calmer glucose curve.
Processed foods Ultra processed foods have been pushed down the priority list. Good. These foods are designed for hyperpalatability not satiety.
What’s missing: The 3 Ts Testing A pyramid cannot see YOUR glucose spikes, your muscle mass, your ferritin, your vitamin status, your gut patterns. Testing turns 'healthy' into 'healthy for you.'
Timing Your metabolism has a clock. Late eating, poor sleep, and stress change appetite hormones and glucose handling. Same food at a different time can give you a different outcome.
Targets Your target might be flatter glucose, heart protection, higher lean mass, or deeper sleep. The food choice depends on the target. Which means your Personal Pyramid could look very different.
Track it to hack it.
What I’ve been monitoring this week…
If you want to swap Pyramid for Personalisation, you need feedback - real-time data from devices.
1. Continuous Glucose Monitor (CGM) This answers, 'Which carbs support me?' and 'Which meals trigger the crash and craving loop?' 2. Body Composition Scanner This answers, 'Am I gaining strength or just shifting storage?' and helps you see muscle versus fat change, not just weight. 3. Sleep Tracker This answers, 'How is my timing affecting recovery and appetite?' because poor sleep makes hunger louder and cravings stronger.
From knowing to doing.
What this means for YOU…
Now focus on those two words: For what? Pick one target for the next 14 days, then run one food experiment that matches it.
If your target is ENERGY Try: beetroot or rocket (arugula) These nitrate rich foods boost nitric oxide which improves blood flow so your body uses oxygen more effectively and creates energy more efficiently.
Add a rocket and beetroot salad at lunch, put on a CGM and watch what happens to your afternoon dip.
If your target is FOCUS Try: wild blueberries Human trials in older adults have shown blueberry intake can improve aspects of cognition, including executive function and memory.
Add 1 handful daily and track your HRV
If your target is SLEEP Try: kiwifruit Kiwi fruit improves sleep onset, duration, and efficiency in adults with sleep disturbance.
Have 2 kiwifruit 1 hour before bed and track your sleep latency (time to fall asleep.)
If your target is FAT LOSS Try: vinegar Vinegar with a carb containing meal reduces glucose levels after eating.
Have 1 tbsp vinegar in water 10 minutes before your highest carb meal and use your body composition scale to monitor fat and muscle changes.
If your target is STRENGTH Try: sardines or salmon twice weekly Omega-3 research shows improved muscle protein synthesis in older adults, which is exactly the support you want alongside strength training.
Have fatty fish twice weekly and track your grip strength 💼 Case in point:
A patient told me, “Just tell me what to eat.” I said my two words: "For what?"
Their 'healthy' breakfast was spiking their CGM, and their 3pm energy dip and cravings were clockwork.
We did one experiment. Protein first at breakfast and a 10 minute walk after their biggest carb meal.
Two weeks later their glucose curve softened and cravings eased.
That is what happens when you swap pyramids for personal data.
🎯 If you'd like to make decisions with precision based on your personal data and using devices that are specific for you, then book a private consultation and let's start to decode your health.
Where you’ll find me…
Last week: I was in conversation with Antony Lark, CEO of Spicerhaart, the UK's largest independent property group. We recorded three private podcast episodes for their 2,000+ team on the real levers of leadership: Sleep, Stress, and Strength.
This week: It’s The Modems Beauty Event, and I’m genuinely excited! We’re unpacking beauty, tech, and longevity at the stunning Hotel Café Royal, and I’m keynoting alongside the brilliant Roxie Nafousi. Tickets are now all sold out but if you’re in London and want an evening that blends science with style, contact me and I'll see what I can do!
Next week: I’m back on ITV! Can’t wait to share the behind-the-scenes and what we found out.
A thought to pause on…
“Public guidelines can’t see your private biology."
They flipped the pyramid upside down. You need to flip the approach inside out.
Wishing you a wonderful week ahead (that's 168 hours of your Million Hour life!) Dr Alka Be sure to send this email to anyone who you also want to live their longest, healthiest life!
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Longevity Lifestyle Concierge, 75 Harley Street, London, W1G 8QL, United Kingdom
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Take the free LQThis article is general education, not medical advice, and reading it does not create a doctor-patient relationship. If something has been going on for a while, please get it properly looked at by your own doctor.