Diet & Nutrition
Diet & Recipes
Food as medicine: evidence-based eating for optimal biology, post-viral recovery, and long-term resilience.
New cookbook
The Junction Kitchen
The kitchen companion to Junction Dysfunction: 72 recipes scored for autoimmunity and steady energy. The recipes that put these protocols on the plate.
- 72 recipes across 10 sections, with photos
- An Autoimmunity score and a Steady Energy score on every recipe
- Trigger flags: histamine, FODMAP, oxalate, nightshade, salicylate and more
- Swaps that show how each change moves the scores
Free Grocery Lists: Biohacker Edition
Two free shopping lists used in Jacob's protocols: the Master Grocery List (comprehensive) and the Sensitive version (low-histamine, mast cell-friendly).
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Frameworks
Core Dietary Protocols
Jacob has tested and refined these frameworks across thousands of hours of research and clinical application. They are not one-size-fits-all, so start with what resonates and adjust based on your labs and symptoms.
Ketoflex 12/3
Brain Health
A ketogenic-leaning, plant-rich protocol popularized by the Bredesen Protocol. 12-hour overnight fast, plant-forward with high-quality animal protein, avoids refined carbs and processed foods. Optimized for cognitive function and neurodegenerative prevention.
Anti-Inflammatory Diet
Post-Viral / POTS
Eliminates the major drivers of systemic inflammation: refined seed oils, ultra-processed foods, refined sugars, and high-lectin grains. Emphasizes omega-3s, colorful vegetables, polyphenols, and fermented foods to support the glycocalyx and mast cell regulation.
Elimination Protocol
Food Sensitivities
A structured 4-6 week removal of the most common immune-triggering foods (gluten, dairy, soy, eggs, corn, nightshades, legumes), followed by systematic reintroduction to identify individual triggers. Essential for identifying the dietary contributors to chronic symptoms.
Time-Restricted Eating
Circadian Biology
Eating within a consistent 6-10 hour window aligned with circadian rhythm (typically 8am-6pm). Supports autophagy, metabolic flexibility, mitochondrial biogenesis, and insulin sensitivity. Jacob uses 16:8 fasting with a protein-forward break-fast.
Find Diet & Recipe Posts on the Blog
Jacob has written extensively about specific foods, recipes, and dietary strategies. Search the blog for in-depth protocol guides, meal ideas, and research deep-dives.
Browse Diet & Nutrition Posts