now the research on alcohol and its health benefits—while not definitive—is starting to look pretty solid. There’s no shortage of large studies showing that people who consume small doses of alcohol, especially wine, are slightly less prone to disease. They also have longer life expectancies than teetotalers (maybe it’s because they have more fun).

WHAT WE STILL DON’T KNOW FOR SURE By now the science is pretty much settled. There may be some benefits from modest amounts of yogurt and kefir, and butter and cheese, as well. Other than that, however, milk’s halo is probably gone for good. Yet our government’s dietary guidelines still recommend that we consume lots of dairy, specifically low-fat

food landscape that we’re chronically overdosing on it. Almost 20 percent of our daily calories come from sugary beverages like soda, sports drinks, juice,

you want clean and untainted drinking water, the only surefire solution is to buy a reverse-osmosis water filter, which puts water through three different stages of filtration, including one that uses carbon. You can pay a couple of hundred bucks for a filter that fits under your sink, or less than a thousand for a whole-house system, which will

“If only a small fraction of what is already known about the effects of sugar were revealed in relation to any other material used as a food additive,” Yudkin wrote, “that material would promptly be banned.”34

And if you have any chronic illness or symptoms, getting off dairy for two

My food rule is if there are health claims on the label, what’s inside is probably unhealthy.

and latest science of what to eat. What you put on your fork is the most important thing you do every day. It influences your capacity to live a rich, energetic, connected, soulful life—a life in which you have the energy to care for yourself, to love your friends and family, to help your neighbor, to fully show up for your work in the world, and

MEAT: WHAT THE HECK SHOULD I EAT? Grass-fed beef Grass-fed lamb Pasture-raised pork Bison Venison Elk Small amounts of high-quality, organic, nitrate-, additive-, and sugar-free bacon, ham, turkey, salami, and sausages