Heart Hacks, Diet Myths Debunked & Straight Talk About Custom Nutrition with Dylan Gemelli

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Jan 8, 2026

Dylan Gemelli, a knowledgeable voice in health and nutrition, dives into diet customization tailored to your genetics and lifestyle. He debunks common diet myths, emphasizing that carbs aren’t the enemy and highlighting the Mediterranean diet as a practical solution. The discussion shifts to fasting strategies for high performers, balancing peak performance with longevity. Dylan also explores heart health, differentiating between stable and unstable plaque, and shares both natural and pharmaceutical approaches to support cardiovascular wellness.

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INSIGHT

No One-Size Diet Fits Everyone

There is no single perfect diet for all humans because genetics, microbiome, hormones, and organ sizes vary widely.
Test and self-quantify to choose a diet, and use a Mediterranean-style fallback if you can't customize.

ADVICE

Match Carbs To Activity And Time Meals

Control added sugars and match carbohydrate intake to activity level and goals.
Time carbs around activity and use short walks or exercise to blunt post-meal spikes.

ADVICE

Practical Fasting For Athletes

For high performers, prefer 12–14 hour daily fasts and use targeted support for fasted workouts.
Use exogenous ketones and leucine-rich essential amino acids pre-workout to protect performance while fasting.

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Full Show Notes: https://bengreenfieldlife.com/dylan/

In today's episode, Dylan and I explore how your genetics, microbiome, lifestyle, and activity level all play a role in what works best for you. I share my thoughts on carbs (they’re not the enemy!), why the Mediterranean diet is often a solid fallback, and how to customize your approach—whether you’re training like an athlete or just trying to eat well on a budget.

We also get real about fasting: I break down what works for high performers, how to balance longevity with peak performance, and what fasting windows actually make sense if you’re pushing your body hard. From there, we dissect the critical topic of heart health, talking through the difference between stable and unstable plaque, key diagnostic tools, and both natural and pharmaceutical strategies I’ve studied—and used personally—to keep my heart in top shape.

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