How to Eat Right in 2026: Insights from Experts

In the slopocalypse of 2026, there’s a lot of fake news floating around about diet. Those talk-to-camera videos of shirtless gym bros will have you believe that a new you is just around the corner… if you can only stomach enough bone broth, raw milk, ashwagandha powder, protein gels and NMN supplements. Yeah, we’re calling free-range bullshit. We spoke to some of our swollest, nerdiest, most clean-eating-obsessed friends (and a Hemsworth brother) to nail down 25 things we can agree on. 1. The carnivore crack isn’t helping your lifts. If you spot one of your favourite fitfluencers snacking on “carnivore crack” (melted butter mixed with bacon bits and frozen solid), go ahead and hit them with an unfollow. That’s a hell of a lot of protein, sure, but no well-balanced meal has that much saturated fat. Nutritional therapist and ambassador to Wiley's Finest Tina Hancocks points to a meta-analysis in the British Journal of Sports Medicine that found that eating more than 1.6g of protein per kg of body weight daily is not actually associated with extra strength gains: “I find it far more effective to aim for enough protein, not the maximum, and let the rest of your diet deliver the vitamins, minerals and phytonutrients that keep performance on track.” 2. Don’t sleep through the most important meal. It’s tempting, especially at weekends, to snooze through breakfast and say you’ll make up for lost calories at lunch. Bad news for the bedheads: a recent study review found strong evidence to suggest that breakfast-skippers are more likely to suffer from metabolic syndrome and its unfortunate siblings (abdominal obesity, hypertension, hyperglycaemia). Nutritional therapist Dr Anna Sanniti points out that an empty stomach won’t help your gains either. “If you train in the morning, skipping breakfast can impact muscle-building, and push you to eat more later in the day, which is worse for your metabolic health,” she says. 3. Put down that jug of raw milk. The Indian Council of Medical Research (ICMR) guidelines suggest adults should get three 100ml servings of milk or dairy a day—basically, 300ml in total. But no matter how iron-stomached or lactose-tolerant you think you are, maybe don’t go full raw milk chugger just yet. Pause, do a bit of homework, or better still, ask an expert, because drinking unpasteurised milk isn’t always the flex it’s made out to be. “Raw milk fans often point to limited data suggesting lower allergies and asthma prevalence, but what isn’t up for debate is the potential harmful effects of the pathogens found in raw milk,” warns Drew Price, a former nutritionist at Chelsea FC and author of The DODO Diet. See: bird flu, salmonella, listeria, and other pathogens that sometimes show up in unpasteurised milk and cheese. “Luckily, pasteurised milk has the same amount of protein, fats, carbs and minerals as raw,” says Price. 4. Soy boys can get yoked. “I’ve built 18kg of muscle on a 10-year vegan diet, so don’t listen to the meat-hungry haters,” says bodybuilder Brian Turner. “Veganism isn’t about restriction, it’s about knowledge and optimisation.” A 2023 study backs him up: young adults on a vegan diet increased muscle mass and strength at the same rate as those on an omnivore diet who were following a similar workout plan. If you’re vegan-curious, Turner suggests starting small. “Swap one meal for a plant-based protein and see how much better your body feels,” he says. “My go-to bulk meal is rehydrated soy curls. Sauté them in teriyaki sauce, and serve them on a bed of brown rice and fresh veggies.” Read More 10 ways to make working out more fun in 2026, according to the experts Want to enjoy life a little more this year? Check out these slog-busting tips on how to make working out more fun 5. Stop buying electrolytes through Instagram ads. From jet-lag recovery to easing GLP-1 side effects, electrolytes have become the internet’s cure-all. But dietitian Eliza Whitaker says you don’t need supplemental electrolytes unless you’re doing truly hardcore workouts. “Despite how frequently they are marketed, supplemental electrolytes aren’t as essential as one might think,” she says. “Most people get enough electrolytes from a balanced diet and water.” If you are doing the odd 26.2-mile run, however, and don’t want to carry around tablets or powder, opt for Lydia Oldham’s hack of coconut water – with the pulp. She’s a British runner who recently set a new fastest known time on Portugal’s 400-mile Camino trail. “It’s a good alternative and I weirdly love the pulp,” she says. 6. Grab your performative tote bag and head to the farmer’s market. Unfortunately for your grocery bill, it’s still worth going organic when you can. A large meta-analysis in the British Journal of Nutrition found higher concentrations of antioxidants in organic crops, while a 2022 study emphasised the link between eating organic foods and a lower risk of some chronic diseases. “I encourage clients to choose organic where feasible, especially for heavily sprayed produce such as berries or leafy greens,” says nutritionist Uta Boellinger. 7. Fibremaxxing can be sexy-ish. According to the ICMR’s dietary guidelines, vegetables and fruits should ideally make up nearly 40 per cent of your daily food intake—about 30 per cent from vegetables and 10 per cent from fruits, if you want to reduce the risk of heart disease, stroke, type-2 diabetes and bowel cancer. If you don’t like grains or oats, Dr Johnny Drain, author of Adventures in Fermentation, points out other places to get your grams: Kiwi skins “Adds 50 per cent more fibre than just the flesh.” Cooled potatoes “A gut-health power move: resistant starch forms as they cool.” 8. Even Chris Hemsworth sometimes has pudding. “I generally follow an 80/20 approach: around 80 per cent of my food comes from whole, unprocessed ingredients, and 20 per cent is whatever I feel like, whether that’s a bit of chocolate, ice cream, or something similar,” says super-yoked working dad Chris Hemsworth. While the data on excess sugar isn’t flattering, particularly when it comes to brain health, a lifetime without chocolate isn’t worth living. Just be pragmatic about timing. “The best time to eat something sweet is before or after a workout, when glycogen stores are low or about to be used,” says nutritionist GQ Jordan (no relation). In other words, the odd post-5k Mars bar definitely won’t kill you. 9. Mute the testosterone-obsessed posters. “Testosterone levels only start to decline after the age of 30, which means the odds of having low T at 31 are almost impossible,” says Dr Jeff Foster, a men’s health and testosterone specialist. It’s worth getting yours checked if you suffer from low mood, libido, or energy, but don’t go overboard diagnosing yourself on ChatGPT. “If you’re taking testosterone and your levels aren’t low, this is just anabolic steroid abuse,” says Foster. “Focus instead on what you can do in terms of diet, sleep and stress.” 10. Ditch the plastic lunchbox. Microplastics have lately been showing up in terrifying places like our semen and brains. Are we cooked? Biogeochemist Jeroen Sonke, co-author of a study on microplastics in indoor air (yes, you read that right), has this advice: “All natural food items contain microplastics, some more than others: shellfish, honey and salt have particularly high levels.” “Food picks up microplastics from packaging. Buy your vegetables from the market, bread from the baker and meat at the butcher’s.” “When you microwave plastic, toxic additives leach into your food at a faster rate. Use glass or porcelain.” 11. Drink bone broth for your stomach, not your face. Aesthetic physician Dr Shirin Lakhani isn’t convinced of bone broth’s face-card superpowers. “It’s beneficial as an easily digestible source of amino acid,” she says, “and a good source of electrolytes, but there isn’t enough evidence that its collagen content can make a real difference to skin.” Take your cue from chefs in Asia and upgrade rice and noodle dishes with it for a rich, umami flavour, and a dose of micronutrients. 12. True health gods choose veg brine. “Fibre matters enormously, but ferments appear to give the gut microbiome a faster tune-up,” says Drain, the fermentation expert. Why is your gut important? Glad you asked. “We now know that it’s one of the most important levers we have for long-term health,” says Tim Spector, the gut-obsessed cofounder of Zoe and author of Food for Life. “Around 70 per cent of our immune system sits in and around the gut, and our microbes continuously produce chemicals that talk to our brain and other organs. When that ecosystem is nourished with a diverse range of plants, we see better metabolic health, lower chronic inflammation and healthier ageing; but when it’s fed high-risk processed foods and hardly any fibre, we see the opposite.” Vegetable brine is an underrated gut hero. “The salty, tangy liquid your kimchi sits in is packed with live microbes and postbiotic metabolites,” says Drain. “Sip it, whisk into dressings, chase an oyster with it – or even cook with it. Truly liquid gold.” 13. The rumours about fasting have been greatly exaggerated… Brian Clark, a nurse anaesthetist who deals with fasted individuals on the reg, says that the sense of “mental breakthrough” people report in fasted states is probably a change in the state of the neurotransmitters. “It’s not that we suddenly became cognitively stronger. The brain is not clearer, it is reacting to stress,” says Clark. “This causes us to experience an increased focus, nervousness, and the euphoria that people often mistake for clarity.” 14. … and it’s probably too soon to commit to 5pm dinners for the rest of your life. Nutritional therapist Sanniti notes that our knowledge of intermittent fasting is “constantly evolving”. In fact, a 2025 study of 19,000 people found that adults who eat only within an eight-hour window face a 135 per cent higher risk of dying from cardiovascular disease. While the jury is out on the reason for the link, there’s enough there to stop us pledging allegiance to the 5pm dinner forever. 15. Man cannot survive on flame-seared tomahawk steaks alone. “Out in the wilderness, shirtless influencer bros are communing with their inner caveman, grilling tomahawk steaks over open flames like it’s the Palaeolithic content era,” says Bodean Hammett, a chef based in Yorkshire who knows his way around an open flame. The appeal for viewers is pure primal theatre: smoke, fire, and the illusion of rugged self-sufficiency. But is it healthy? “Daily tomahawks move the needle in the wrong direction,” says military fitness coach Farren Morgan and founder of the Tactical Athlete training method. “Open flame can be fine, but heavily burnt meat and fat create harmful compounds that are known to increase the risk of cancer.” 16. The boozy 10pm dinners are just as bad as you think. “The ‘three-hour rule’ advises finishing your last meal at least three hours before bedtime, in line with your body’s circadian rhythm,” explains nutritionist Dr Indhira Ghyssaert. “This internal clock optimises digestion, metabolism and sleep during daylight hours. Eating closer to lights-out disrupts this, spiking blood sugar, promoting fat storage, and elevating hunger levels the next morning. If eating late is unavoidable, keep it light: 200–300 calories max.” As for alcohol, the World Health Organisation last year ended the party in a more definitive way, stating that “there is no safe amount”. 17. You can avoid the boring amino acid chat. No one wants to be that person scouring Google in the aisle at Tesco. Yes, amino acid content and lean fat percentage are important if you’re trying to tone up, but don’t be that guy. “You don’t need to obsess over amino acid charts or fat percentages when shopping,” says Steve Bennett, health coach and author of The Primal Cure: Avoid Being a Sick Statistic. “If a food came from something that once had a face, it already contains complete proteins. Instead of studying labels, stick to simple rules: choose foods with few ingredients, avoid unpronounceable additives, and watch for hidden sugars ending in ‘-ose’. ” 18. But you really do need to start paying attention to UPFs. Ultra-processed foods get a bad rap for a very good reason. “Diets high in UPFs are consistently linked to cardiovascular disease and type-2 diabetes,” says Whitaker, the dietitian. “They [can] promote oxidative stress and low-grade inflammation, both of which promote tumour growth.” A study in the journal Jama Oncology also found that women eating an average of 9.9 servings of UPFs a day had a significantly greater risk of precancerous polyps in the colon. While some processed foods, such as yoghurt, are not going to kill you, be wary of any seemingly healthy food that’s been loaded with additives. Protein powders are often considered UPFs and some have even been found to contain harmful metals – so it’s best to proceed with moderation there as well. Whitaker puts it simply: “Focus on whole or minimally processed foods.” 19. Stop pounding the shakes and eat a real meal every once in a while. Longevity medicine physician Dr Alka Patel doesn’t buy the idea of surviving wholly on meal replacement shakes. “You might not die, but your gut microbiome might,” she warns. “[Meal replacement] shakes can cover basic vitamins and macros but those trillions of microbes depend on fibre diversity, plant compounds and texture to regulate digestion, immunity and more. Take that away, and key species disappear, leading to nutrient gaps, muscle loss, hormonal disruption, and slower metabolism.” Your body is built for variety, not endless sludge. 20. You can proteinmaxx on a budget. Steaks and free-range chicken are expensive. Want more muscle-building bang for your buck? Jordan Billham, aka The Notty Chef, recommends: Seitan: “Has a firm, chewy texture and mild flavour that readily absorbs seasoning. It has 30g of protein per 100g, about the same as chicken breast.” Greek yoghurt: “I down it with honey, cinnamon and berries for about 10g of protein per 100g.” Frozen prawns: “Sweet, delicate, and slightly briny, they’re high in protein (about 20–24g per 100g) and are available year-round from fishmongers or supermarkets.” 21. Ignore the seed-oil rage bait. You won’t see any LA wellness mummy worth her salt near a can of rapeseed, corn or sunflower oil. Some nutritionists claim seed oils’ omega-6 fatty acids trigger your body’s inflammatory response, but the science doesn’t always back them up, as a 2025 study of 1,900 people linked linoleic acid (a main omega-6 fat in seed oils) to lower levels of inflammatory biomarkers. Still, they taste mid, so leave them out of your kitchen. Hammett opts for olive oil for everyday cooking and refined vegetable oils like avocado or coconut for high-heat frying. 22. GLP-1s don’t have to fuck up your gains. “Most weight-loss programmes – backed by GLP-1s or ‘natural’ – involve the loss of muscle mass, usually with up to 40 per cent of total weight loss coming from muscle,” says Harry Cox, founder of ClubQ gym. Weight-loss jabs work to quieten “food noise”, but a smaller appetite doesn’t necessarily mean your muscles are a lost cause. Researchers at Mass General Brigham in the US reported that while GLP-1 use can contribute to the loss of lean mass, exercise and a high-protein diet can mitigate this. Cox recommends sticking to the basics: upping protein, avoiding extreme calorie deficits, and doing heavy strength training up to three times per week. 23. A decent kitchen blender is the real MVP. “If you buy one thing, make it a high-speed blender,” says Hammett. “It’s endlessly versatile: smoothies, soups, sauces and that green sludge you’ll heroically sip. It’s the kitchen tool that convinces you you’ve changed your life, even if the only thing you’ve actually blended is fruit and misplaced ambition.” 24. Creatine is punchy, but not magic. Creatine monohydrate is one of the most scientifically studied and validated nutritional supplements for muscle uptake. But that doesn’t mean you can just smoothie your way to a six-pack. David Higgins, who has trained stars including Margot Robbie, says it needs to be paired with consistency: “Creatine’s proven to enhance strength and support lean muscle mass, and it’s being examined for possible cognitive benefits. That said, it isn’t magic. If your training and nutrition aren’t dialled in, creatine won’t save you. And if it messes with your gut or sleep, skip it – your body is the best barometer.” Recent data points to its potential to work on everything from fatigue to memory, but doses of over 10g have been linked to gastro issues. So sprinkle, don’t pour. 25. There’s really no shortcut to good health. Ischaemic heart disease is one of India’s top killers, according to the World Health Organization, and sadly, there’s no magic pill or secret potion to dodge it. The unglamorous truth is that a balanced diet and regular movement are your best bet for living a healthy life. ICMR’s ‘My Plate for the Day’ (based on a 2,000-calorie diet) suggests you keep it simple, balanced and fuss-free. Here’s the recommended breakdown: 400gm of veggies, 100gm of fruits, 260gm of cereals and nutricereals, 85gm of pulses, eggs and lean meat, 30gm of nuts and seeds, 27gm of fats and oils, and 300ml of milk and curd. How to make the perfect pre-workout stack, according to the man who’s trained Jonathan Bailey and Ryan Gosling “For performance, a strong black coffee 30 minutes before training is often enough – caffeine is known for increasing focus and lowering perceived exertion. I’ll often pair this with 5g of creatine – a compound found in muscle cells that boosts energy production during high-intensity training, supporting strength and power without the bloat," says celebrity PT David Higgins. “If training fasted, a spoon of MCT oil [medium-chain triglycerides – a fast-burning fat] can bridge the energy gap without spiking blood sugar. Whatever you take, don’t overlook the basics: proper breathing and nervous system priming. Five minutes of nasal breathing before a session can enhance posture and focus, and activate your muscles. The right prep isn’t in the bottle – it’s in the body.” GQ’s protein hall of fame Shit happens, and sometimes hunger strikes before you can get to your prepped chicken or tofu. If you’re going packaged, just remember to give the label a thorough scan. Here are our picks for protein in a pinch, as recommended by the fittest people in the GQ universe. Mike Christensen, lifestyle director at British GQ: “My protein sweet spot is raw-dogging two boiled eggs with a sprinkle of chilli flakes, pepper and Himalayan pink salt.” Ashley Walters, actor and rapper: “Nuts are a clean, easy hit of protein and good fats – the kind of fuel that keeps you going and helps your muscles bounce back after a workout. Pistachios are my favourite.” Will Poulter, actor: “After a gym session, my go-to is Grounded. Their chocolate and mint choc chip shakes are both delicious, the packaging is fully recyclable, they’re dairy-free, and they contain all-natural ingredients.” Maxime Joly, sports and wellness editor at GQ France: “Nākd’s raw fruit and nut bars deliver tasteful, nourishing fuel with a hit of fibre and natural sweetness. The best of both worlds.” Olivia Vaile, editorial assistant at British GQ: “I’m a sucker for a pre-gym smoothie but am picky about protein powders. My latest hack is blending in a generous spoonful of cottage cheese for a creamy alternative.” Tyler Chin, associate commerce editor at GQ: “Cracking into tinned fish – sardines are my favourite – gives me the same burst of joy as opening a brewski, but I get a lot more protein. Eating straight out of the vessel is pretty much a perfect meal for me when I’ve got nothing else in.” Illustrations and Animations By Stephan Dybus Via gq-magazine.co.uk